Get a free REAL FOOD INGREDIENT GUIDE with clear 'buy this, NOT that' advice in every food category:

Eat More Eggs!

skillet recipe eggs

Did you know that you should eat more eggs?!

Eggs are considered a superfood because they are packed with nutrition! And did you know that pregnant and nursing women should eat at least one to two eggs each day? Also below you’ll find out WHICH eggs to buy.

I can’t believe how many people still think eggs are bad for your heart. See this Weston A. Price article for great info about all the ways eggs are good so for us.

Here’s an excerpt:

“Without a doubt, fresh, pastured eggs are superior in taste and nutrition to conventionally raised commercially available varieties. Eggs have been a highly valued foods since the beginning of time—eggs from chickens, ducks, geese, turtles and fish. Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. 1. Not only are bright yellow yolks loaded with these fat-soluble antioxidant nutrients, they are more bioavailable than those found in vegetables, corn and most supplements.2,3 While these nutrients have a reputation of combating macular degeneration4,5 and cataracts6 and supporting overall healthy vision, they have a long list of other benefits, including protecting the skin from sun damage7 and even reducing one’s risk of colon8 and breast cancer.9

Besides providing all eight essential protein-building amino acids, a large whole, fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium.10 Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries.10,14 So the bottom line is, don’t be chicken about eating eggs, especially the cholesterol-rich yolks!

Compared to the generic supermarket variety, eggs from pastured poultry are a vivid yellow-orange—proof of a richer store of healthenhancing carotenes (more specifically xanthophylls, a natural yellow-orange pigment in green plants and yellow corn).11,12 The more carotenes, the darker, deeper orange color the yolk—and the higher the levels of fat-soluble vitamins as well. Expect to find the richest orange colors in the spring, when grass is fresh and bugs are plentiful. Color also fades as the egg ages. Bear in mind, variations will be seen in these differences due to the breed and age of chickens, their diet (grass, insects, and feed) and the season.

When left to their own scavenger instincts, being the omnivores they are, chickens eat bugs, worms (and even snakes if given the opportunity), grasses and nutritious herbs such as plantain leaves and wilted nettle—both of which boost egg production and yolk hue. While these feathered friends will eat the grain and pellets left in the feed trough, it certainly isn’t their ideal food. Remember, chickens are omnivores, not vegetarians as many people assume, meaning they are designed to consume foods from both animal and plant sources. Subjecting chickens to a strictly vegetarian diet prevents them from achieving their ideal health by denying them the nutrients found through scavenging around the farm, barnyard and pasture.

Compared to eggs from conventionallyraised, caged hens, eggs produced by free-roaming and pasture-pecking chickens have more omega-3 fatty acids, vitamin E and vitamin A,12 along with notably higher amounts of folic acid and vitamin B12.13 Direct sunlight also acts as a nutrient and naturally boosts egg production.14 So get your girls out of doors as much as possible!”

Eggs are great for babies, too!

The first solid food our youngest baby had was gently cooked egg yolks with organic butter and a little sea salt at about 6 months. (I’ve read that the egg whites, which contain difficult-to-digest proteins for babies, should not be given before the age of one year. Read more here on caring for babies, including a link at the bottom to an article explaining which solids should be given first, and why to stay away from baby cereals.) No matter what stage of life you are at, eggs are great for our brains.


  • Hands down, eggs from a local farm with pasture-fed chickens are the healthiest eggs. (Of course, they shouldn’t be given antibiotics or hormones.) Local eggs that haven’t had to travel long distances are going to have a higher nutritional value. When the chickens are pasture-fed the way they were meant to be and eating what they’re supposed to be eating, they’ll be healthier. Healthier chickens equal healthier eggs. (See WAP post above for more info.) Also best is eggs that were from hens not fed any soy.
  • Least healthy are eggs from conventional farms with chickens raised in confinement and given antibiotics. But as the Weston A. Price Foundation advises, if these are the only eggs you can find, eat them anyway because they’re so good for you.
  • Never use imitation egg “products” – according to the WAPF, imitation egg products cause rapid death in test animals. And why would you eat those anyway, when real eggs are so good for you?!
  • Never eat just the egg whites – the yolk is the most nutrient dense part! Components present in the yolk help digest the whites; nutrients present in the whites help digest the yolks. God put them together in nature for a reason! (As explained above, the only exception is when feeding babies; they can’t digest the whites until over age one.)

Let go of what you used to hear about eggs not being good for you. Think common sense: eggs are a natural food that have been around for thousands of years – there is nothing new about them, and they remain, as always, a healthy food!

photo by Idcross


  1. Hi Kelly — here’s one of my favorite easy egg meals. I like to scramble a couple of eggs and just as they are about done cooking I toss in a handful or so of fresh spinach. Continue cooking the eggs until they are done and the spinach is wilted. Sprinkle with feta cheese and roll it up in a spinach or whole grain tortilla. Super yummy and easy as can be! Try it, you’ll like it.

  2. Here’s one way we eat our eggs. Caution: I have a family of ten, so the recipe serves a lot!

    Migas Con Huevos
    5 corn tortillas, torn or cut into small bits
    10 eggs, lightly beaten
    10 Tbsp (or more, to taste) tomato sauce
    2 1/2 Tbsp minced onions
    1 cup shredded cheese

    Begin frying tortilla bits in hot oil. Just before they are crispy, stir in onions. Drain excess oil. Add eggs, tomato sauce, cheese, and salt to taste.
    Scramble eggs until done. Serve hot.

  3. Here’s a great and fast egg recipe.
    Get a cast iron pan (tortilla pan is great) hot and then add coconut oil to the pan. (Hot pan, cold oil, food wont stick–a true saying!) Add two beaten eggs seasoned as you like. The eggs should cook up fast. Then add broccoli and zucchini that has been precooked (or any leftover vegetable). It is so satisfying to have eggs and vegetables for breakfast. Cast iron is my new non stick cookware. When you treat it right, and remember to get the pan hot and then add cold oil it behaves like Teflon, without the bad side affects of Teflon.

  4. Yum! Great info on cast iron, too, I’m going to quote you in my cookware post coming eventually.

  5. Hi Kyle,
    Absolutely! They’re full of enzymes and loaded with nutrients! But I only eat them from a farm that raises their chickens out on pasture, eating what they were meant to eat. I wouldn’t eat raw eggs from the grocery store. And I don’t eat them plain, by the way – yuck! I eat them in homemade ice cream, smoothies, etc.

  6. Does anyone know how the nutritional value and taste of duck, quail and/or guinea eggs compare to that of chicken eggs? I noticed these less conventional eggs for sale lately from a farm that is free-range and organic.

  7. Kim, I don’t know, I’m sorry, if they’re fairly inexpensive, maybe you could try them and let us know!
    Or, did you try googling it yet? :)


  8. I actually just “Binged” it (as opposed to Googling)… I couldn’t find nutritional value on the guinea eggs, but apparently a lot of people strongly prefer their taste to chicken eggs and someone in a forum said they’re higher in protein, though I didn’t get any actual numbers. I did find nutritional info on quail and duck eggs. The quail and chicken look similar when compared ounce for ounce. But the duck eggs had a fair amount more of vitamin A (no info on the vitamin D), calcium, phosphorus, selenium, and especially folate, iron and potassium (twice as much potassium). Also, the duck eggs had the best Omega 3:6 ratio of the three eggs- significantly better than the chicken (but quail had the worst). So, I think I’ll definitely try the duck eggs … but maybe the other ones too, just for kicks. I’ll let you know how they taste!

    • Penny,
      Sorry it took me a while to get back with you! I finally had time to try and hunt this down and figure out where I read that, but after an hour of researching I still can’t find anything. So I took that out and added a big excerpt above with more info on eggs and nutrition.
      Sorry about that and thanks for bringing it up so I could catch that.

  9. Although I am inclined to believe that whole natural foods (including full-fat milk and eggs) are good for us, I don’t feel confident that the science since Dr. Price’s death mid-last century would support his beliefs. Being such a forward thinking guy, I’m not sure what HE would think about our ignoring recent science. What do you know that I don’t that might ease this concern?

    Nice site–THANK YOU.

  10. I have a question. I bought eggs from my local farm. The chickens are supposed to be pasture fed. The egg yolks were not that dark. Pretty similiar to the color of the yolks in regular store bought eggs. Then i bought eggs from farmers hen house. They are cage free, but it says on their website they are fed primarily organic corn and soybeans. There egg yolks were huge and very dark yellow. In your opinion what would be the healthiest to eat. I know pastured eggs are suppose to be the healthiest but why such a difference in the color of the yolk? Anyway if you can help me figure this out I would appreciate it!

    • Hmmm, I’d still lean toward the local farm…but is there another local farm you might try??? You say they’re “supposed to be pasture fed”, if you’re not sure, get to know your farmer, or another farmer. That’s my first thought from the gut. :)


  11. Hi Kelly, I have a question. I have always been eating local organic free range eggs because I don’t seem to find eggs from pasture raised chickens. The farm claims that their chickens live in a cage free environment (inside and outside the barn), range free on organic pasture and are fed certified organic feed that’s all vegetarian soy, wheat, buckwheat, corn and other necessary fruits & vegetables (no animal by products and GMO free). However, I know that eggs from pasture raised chickens that aren’t fed grains especially soy are better but I can’t find them where I live in Vancouver, BC Canada. So my question is, am I better off not eating any eggs at all or are these eggs good to eat?

    • Hi Tiffany,

      Here’s what I’d do. Try to visit the farm and see if they’re truly free roaming. If not, then can you check local farm markets? Ask local health food stores? Do you have a local WAPF chapter?

      If not, then eggs are so good for you, still just eat the best you can find, but don’t eat them raw.

      Hope that helps!

  12. I’m so confused?! Yesterday I went to my local farmers market to get these eggs that are organic, from pastured raised hens but also supplemented with organic grains. I’ve clearly asked the farmer if these eggs are truly pastured, if they are supplemented and with what, he replied that they spend mostly all their time on pastures and they are very happy hens. Sounds very good until I was about to cook some scrambled eggs and to my surprise, the color of the yolks are very pale yellow like those factory farmed conventional eggs! What’s the reason here? Did I get scammed?! These were not cheap eggs. The place where I live, it’s really hard to get pastured eggs and when I finally found some, the yolks were not impressive. I thought and read from many real foodies that pastured eggs are supposed to have dark yellow/orange yolks!

    • Hi Tiffany,

      You might ask the farmer about it, because from what I’ve recently learned, the color of the yolk can sometimes depend on the breed of the hen, the time of year, and other things, too.

      I’ll put this on Facebook soon so keep an eye out, we’ll see what we can find out there, too.


  13. Hi, I have got Pasture Raised eggs from wholefoods market – but these are not pasturized – is it safe to eat while pregnant?

    • Ab,
      I can only tell you what I would do, but you have to do your own research and think for yourself and make the best decision for you. I would check out the farm to make sure they’re truly pastured, see what they’re fed, etc., and if they’re all good, then I’d absolutely eat them. Eggs were not pasteurized for thousands of years and are loaded with nutrients!!! That’s just me, but do more checking before you make your own decision. :)

      • Thank you Kelly! I agree.. I have checked with them and they also responded that the hens are pastured and fed with organic food, plus they graze in the farms, it seems. so hopefully it works.. I appreciate your response :)

Leave a Reply