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Kelly the Kitchen Kop

Eat More Eggs! (And Which Eggs Should You Buy?)

April 13, 2008 36 Comments

*Amazon or other affiliate links may be included, see full disclosure after the post. I'm not a medical professional, so use anything you read here only as a starting point for your own research.

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Which Eggs Should You Buy

Did you know that you should eat more eggs and do you wonder which eggs should you buy?!

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?

Have you also heard that breakfast eggs can increase weight loss? 

I can vouch for this story – when I eat an egg (or two) for breakfast, I'm satisfied for hours. I always cook it in plenty of pastured butter, shake on some sea salt and pepper, and usually melt a piece of cheese on top, too – you know never to use Velveeta or the nasty Kraft “processed cheese food” slices, right?!

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, and why just buying grocery store eggs from factory farms is NOT the way to go…

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 conventionally raised, 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!

I wish I'd known this for all of our kids, but 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.

Which Eggs Should You Buy?

  • Hands down, eggs from a local farm with pasture-fed hens 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 the WAP link above for more info.) Also best are 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!  If anything, eat just the egg yolks, I do this in some recipes, because they just make it creamier.  (The whites should not be eaten raw as there are anti-nutrients in them that are only neutralized when cooked, and in creamy sauces, they would cook and not blend in as nicely as just the yolk does.)  Unless you're making something like macaroons of course, then just the whites are okay, but then you can use the yolks for other recipes.  Just remember that components present in the yolk help digest the whites, and 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!

Here are a bunch of great egg recipes and ideas all in one spot.

  • Where are the Biggest Losers now?
  • Need some new and exciting egg recipes?
  • Info on artificial colorings and healthy popsicle alternatives
  • Is it safe to eat raw eggs?
  • Does fat make you fat?
  • My favorite kitchen gadgets
  • Cholesterol medicines
  • Overweight kids – 16 ways to help
  • Read this excerpt from “Real Food” by Nina Planck
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Comments

  1. Fiona Josef says

    November 10, 2016 at 5:34 AM

    When I go to the market and ask for the pasture raised chicken they flatly reply “Sorry ma’aaam, we don’t sell PASTURIZED chicken”!!!!

    Reply
  2. Megan Christian Cowan says

    November 9, 2016 at 4:15 PM

    I love my delicious orange yolks that come from omnivorous chickens!

    Reply
  3. Flo LaDuke Richards says

    November 9, 2016 at 3:33 PM

    It’s just a bigger cage, isn’t it?

    Reply
    • Megan Christian Cowan says

      November 9, 2016 at 4:16 PM

      Not really, fences protect from predators. Many farms let their chickens roam entirely free.

      Reply
    • Kelly the Kitchen Kop says

      November 9, 2016 at 4:24 PM

      Megan Christian Cowan True, I’ve seen both. But either way, the chickens are outside, and generally have access to both indoor shelter AND a large outdoor area during the daytime. Most chickens are locked up at night to protect them from predators like raccoons (who love a chicken feast!).

      Reply
    • Megan Christian Cowan says

      November 9, 2016 at 4:26 PM

      Yes! Free to roam and eat all the bugs they want. And they gladly go in their coops at night because they know they are safe there.

      Reply
    • Flo LaDuke Richards says

      November 9, 2016 at 4:33 PM

      Yeah — I was just referring to how they were almost on top of each other and appeared to live that way. I don’t mind fencing for safety!

      Reply
  4. Jennifer DeMarcos says

    November 9, 2016 at 3:28 PM

    I live in a very cold area. Low density barns are necessary unless you go 6 months without eggs.

    Reply
    • Kelly the Kitchen Kop says

      November 10, 2016 at 12:07 AM

      And that is a reality of eating locally too, Jennifer DeMarcos. We’re just so conditioned to buy anything we want at any time from the grocery store, but chickens don’t naturally lay eggs consistently year-round.

      Reply
  5. Karianne Leslie Rondeau says

    November 9, 2016 at 3:10 PM

    BIG difference

    Reply
  6. Cassandra Hansen says

    October 9, 2015 at 3:54 AM

    I love when people come to the farm and eat our good eggs, meat and milk, it rewards me 😉

    Reply
  7. Gerald Leuschen says

    October 9, 2015 at 3:17 AM

    Naturally.

    Reply
  8. Lindsey Ladd says

    October 9, 2015 at 3:05 AM

    Gerald

    Reply
  9. Ab says

    April 10, 2014 at 12:38 PM

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

    Reply
    • KitchenKop says

      April 10, 2014 at 2:54 PM

      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. 🙂
      Kelly

      Reply
      • Ab says

        April 10, 2014 at 9:39 PM

        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 🙂

        Reply
  10. Tiffany says

    October 21, 2013 at 2:05 PM

    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!

    Reply
    • KitchenKop says

      October 23, 2013 at 8:16 AM

      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.

      Kelly

      Reply
  11. Tiffany says

    May 5, 2013 at 10:08 PM

    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?

    Reply
    • KitchenKop says

      May 6, 2013 at 1:04 PM

      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!
      Kel

      Reply
  12. RACHEL says

    December 31, 2010 at 11:23 AM

    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!

    Reply
    • KitchenKop says

      December 31, 2010 at 12:35 PM

      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. 🙂

      Kelly

      Reply
  13. Linda says

    October 30, 2010 at 4:05 AM

    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.

    Reply
  14. Penny says

    March 18, 2010 at 11:47 AM

    ” I

    Reply
    • KitchenKop says

      March 27, 2010 at 3:59 PM

      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.
      Kelly

      Reply
  15. Kelly says

    July 14, 2009 at 10:23 PM

    Thanks for sharing what you found, Kim!

    Reply
  16. Kim in Ohio says

    July 13, 2009 at 4:08 AM

    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!

    Reply
  17. Kelly says

    July 13, 2009 at 1:13 AM

    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? 🙂

    Kelly

    Reply
  18. Kim in Ohio says

    July 13, 2009 at 12:54 AM

    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.

    Reply
  19. Kelly says

    April 25, 2009 at 8:47 AM

    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.

    Reply
  20. Kyle says

    April 23, 2009 at 12:16 PM

    Do you eat raw eggs?

    Reply
  21. Kelly the Kitchen Kop says

    April 24, 2008 at 8:56 AM

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

    Reply
  22. Julie says

    April 24, 2008 at 6:31 AM

    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.

    Reply
  23. Kelly the Kitchen Kop says

    April 14, 2008 at 8:11 AM

    I just had an egg for breakfast, but geesh, you guys are making me hungry!

    Reply
  24. MommaofMany says

    April 14, 2008 at 7:12 AM

    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
    oil
    salt
    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.

    Reply
  25. Liz says

    April 14, 2008 at 4:59 AM

    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.

    Reply

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