Nutrition: Eggs


By Eric Chen, WAC Nutritionist and Wellness Coach

Let’s discuss the delicious, nutritious, and highly versatile food that makes almost any dish better—eggs! Growing up I always heard about the cholesterol in eggs and how it was bad for us. Conventional thinking would lead us to believe that cholesterol in food turns directly into cholesterol in our bodies. We are now finding this correlation is not accurate and eggs are actually a healthy option packed with specific fats, proteins, and micronutrients essential to the body. In addition, many international health organizations, including the U.S. Dietary Guidelines Advisory Committee, no longer have recommendations restricting cholesterol.

The only problem is choosing the right egg. Between regular, pastured/free-range, omega-3, grade A, organic, and every variety in between, how do we choose? Here are a few tips on how to get the most out of your eggs.

  1. The eggs with the most nutrition are pastured, followed by omega-3, and in last comes the conventional egg. Pastured and omega-3 eggs have higher omega-3, vitamin A and E compared to regular eggs.
  2. Free range or cage free doesn’t always mean pastured. This means that the hens had the option to go outside and were not raised in cages. This has very little impact of the nutritional value of the egg.
  3. Organic eggs are from hens that were fed organic feed and are better than conventional eggs, but the nutritional value is no different from conventional.
  4. The grade of the egg refers to the quality of both the interior and exterior. The highest quality eggs are AA, next being A, and lastly B. All are safe for consumption.

—Published September 7, 2017

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