The Healthiest Eggs To Buy


One of my peers in the fitness industry did an amazing post on the differences in the quality of eggs we buy.  His name is Mike Geary and he is the author of Truth About Abs, which is a downloadable book and program that has sold close to 500,000 copies!  I have purchased his program and really loved the great information.  He specializes in burning fat and teaching people how to eat to burn the most fat.  He and I have very similar viewpoints.  Feel free to check out his program.  If you decide it is a program you want to invest I do receive a commission for it, so you would also be helping my business out.  But I wouldn’t promote it unless I REALLY believed in it!

Eggs with 22x more omega-3’s?

eggsI’m always amazed how many people overlook the importance of what an animal was fed and how that relates to the nutritional benefits of that product.

Eggs are a perfect example.

As you probably know, our egg supply in the US comes mostly from factory farm chickens that not only live in horrendously unhealthy conditions for the chicken, but also fed an unnatural diet of grains that SEVERELY affects the nutritional qualities of the eggs for your health.

I’ve been digging around on this topic for a long time, and here are some interesting things I’ve found:

In general, the regular eggs you get at the supermarket (that are fed grains and are from factory farms) contain anywhere from 30mg to 80mg omega-3 fatty acids per egg (depending on egg size, variety of hens, exact ratio of feed, etc)

However, hens allowed to roam freely outdoors and/or fed a diverse feed of greens, mixed vegetables, bugs, grubs, worms, etc can contain anywhere from 300mg to 700mg of omega-3’s per egg.

eggs5One such study came from a Dr. Simopoulos who analyzed the omega-3 vs omega-6 content of eggs from a farm in Greece where the chickens roamed freely and ate a variety of natural foods such as greens and bugs/worms. These eggs were compared against analysis of “supermarket eggs” fed a typical grain diet in the US.

The eggs from the free roaming chickens in Greece had an omega-6 to omega-3 ratio of 1.3 to 1 while the “supermarket eggs” had a horrendous omega-6/omega3 ratio of 19.4 to 1.

As for total omega-3 content per egg in Simopoulos’ report, the eggs from the free-roaming hens in Greece had 300 mg of omega-3’s per egg, while the “supermarket egg” had a lowly 30mg of omega-3’s per egg.

I’ve also been reading the inside of egg cartons at grocery stores lately and comparing notes on their label claims of omega-3 fatty acids.

The egg producers recently have been catching on to the public’s knowledge of the reduced omega-3 content in mass produced eggs… so certain brands have now been “fortifying” the hens diet with feed additions higher in omega-3’s to help balance out the excess omega-6’s found in eggs from grain-fed hens.

Usually, this fortification occurs by adding either flax seed or an algae meal (or fish meal) to the hens feed. The hens eat more omega-3’s and that produces a higher omega-3 content in the eggs.

Some of these so-called “omega-3 eggs” have label claims anywhere from 100mg omega-3’s to 250mg omega-3’s… Definitely better than the 30mg omega-3’s found in the typical “supermarket eggs”.

I also stumbled onto a specific brand of eggs recently that touted that it’s hens are fed a patented feed mixture of 20 different vegetables, grains, and minerals. Because of the diverse diet that these hens are fed, their measured omega-3 content is listed as 660mg omega-3’s per egg, as well as a perfect 1:1 ratio of omega-6 to omega-3.

eggs3This is 22x the omega-3 content of the grain-fed “supermarket egg” that contained only 30mg omega-3’s in Dr. Simopoulos’ report.

That just shows how powerful of a difference in the nutrition composition that occurs simply by feeding the hens a proper diverse diet. And we haven’t even touched on the nutritional content of vitamins, minerals, carotenoids, etc that will obviously be higher in a healthy hen fed a diverse diet as opposed to a factory farmed hen.

However, that’s only a small step in the right direction. Even these egg companies with new label claims of increased omega-3 content still doesn’t guarantee that the hens were raised in an outdoor environment, and allowed to roam freely instead of being confined in cages and kept indoors in filthy conditions their entire lives.

Keep in mind that “cage-free” doesn’t always mean that the hens actually go outside… according to some reports, it only means that there is a small door somewhere that the hens COULD go outside if they found the small door and were smart enough to venture through it. This could vary vastly from company to company.

eggs21This is supposedly a loophole in the whole cage-free labeling system. I’m not sure if there’s any way currently to know IF the chickens actually ventured outside even when they’re labeled “cage-free”.

So what are the best options?

1. By FAR the best option is if you can find a local farmer where you KNOW that the hens are actually outdoors most of the time and allowed to eat a natural diet with high variety. These will be the superstar eggs in terms of nutritional quality.

This could be at farmers markets or even farmers that deliver to urban areas (which I’ve found in every state I’ve lived, so it’s not impossible).

2. Ok, I understand that not everyone will be able to find a local farmer or a farmer that delivers eggs from happy hens that roam freely eating what chickens were meant to eat…the world isn’t perfect…

So, the next best option is to read the labels on egg cartons and see if it sounds like the hens were fed a highly variable diet (instead of just grains). Sometimes this can come from algae meal or flax seed, etc added to their diet. This is at least an improvement over standard supermarket eggs.

egg6Despite what you may hear from some so-called “health experts” who say that all eggs are equal, these types of eggs WILL have nutritional benefits compared to your typical supermarket eggs.

Also, look for organic as well as antibiotic and hormone-free if possible. “Cage-free” may or may not always be an improvement depending on the company.

And lastly, if you read articles or hear people telling you that whole eggs are unhealthy because of saturated fat and cholesterol, please tell them (in a nice way) to GET A CLUE!

That’s not how it works… here’s a previous article below that I did about whole eggs vs egg whites, which also touches on the saturated fat and cholesterol topic:
Feel free to fwd this to your friends or family that would enjoy today’s eggs article.

Again if you want to learn more about Mike’s Truth About Abs Program, click here.


  1. The claim that the hens were “vegetarian feed” is a dead give away the the hens were only feed grain and not allowed outside. If they ventured outside they might have eaten a bug or two, and therefore would not be vegetarian.

  2. come on over to our farm! We have some incredible chickens here who produce super eggs!! The boys sell them mostly at church for $2 a dozen–quite a steal, I know but teaches them responsibility and how to run a business. Love, love, love our eggs!

  3. Denise,
    I want some – can you leave an email? If you are on the west side of Madison, I will be there!

  4. So could someone name brands of eggs and from which stores that are the best to buy if one lives in Madison?

  5. Denise, I would love to support a local farmer and to help kids learn the value of $, please let us know how we can reach you if you wish to sell your eggs. Thank you!

  6. Denise-
    I would love your contact information as well. We have been wanting to find someone to get eggs from locally.

  7. Laurie Divine says

    Great information from both you and Mike Geary, Dustin!
    For what it’s worth, I’ve been a vegetarian for around 40 years and get the majority of my protein from eggs. Most of my life I’ve eaten 1-3 eggs per day and have never had cholesterol levels above 155. For 17 years we raised goats & free roaming chickens. The chicken’s diets were supplemented only with antibiotic free cracked corn & oyster shells. Our eggs were also fertile. And it’s true, there is no comparison between that kind of egg and anemic store bought eggs. We buy local eggs now when available, and the best (organic, antibiotic free) eggs we can find in the store the rest of the time.
    If anybody should have high cholesterol, according to popular, flawed belief, it should be me! Anyway, I thought I should share this for anyone hesitant about eating the yolks. They won’t hurt you.
    Also, when we had the chickens, I was told that fertilized eggs were superior to unfertilized because they have a fairly high lecithin content, which was said to help break down the cholesterol in the egg. Have you heard this?
    Great job, once again, educating the public…keep up the good work, Dustin!

  8. Patty Munro says

    After watching the nutrition segment on FMFL DVD #4 this week, I bought my first GOOD eggs yesterday and about 3 minutes ago tried my first Tosca Reno Eat-Clean Egg Salad sandwich! My husband giggled at me when I told him why I was buying these eggs yesterday and he put a ‘regular’ carton in the shopping cart and tomorrow morning we will be having a taste test!

    I’m thinking since I live on a farm…..hmmmm, having some hens might not be a bad idea and a good chore for my son’s!

  9. I also raise free range hens. I have eaten at least 1 egg per day most of the time two eggs per day and I have never had a problem with cholesterol. We live in Spring Green WI and I deliver locally but would consider making a weekly delivery to Madison if I had enough people interested. I also sell my eggs for $2.00 a dozen.

  10. Anne-Marie Peterson says

    We live in rural Raacine county and buy our eggs from a local farmer right around the corner. The kids can see the chickens in the yard. I think its a great thing o be able to see where your food originates.

  11. Denise I would love contact info as well. thanks.

  12. Brandi G says

    Denise-could you send me your contact info? Thanks! Brandi

  13. Densie or Nadine I would love some contact info as well. Seems lots are interested, Dustin maybe you could get this out to your bootcampers. Thanks. Patty


  1. […] is not only inhumane, it degrades the quality of the eggs as well.  Dustin proves this point in a previous post he did on nutrition in eggs. "Cage Free" Factory Farm Free Range Family […]

  2. […] Audry Karl Auer August Auinger Jean Aureal Josef Autengruber Share this:TwitterFacebookLike this:LikeBe the first […]

Speak Your Mind