Free run vs free range vs omega-3 eggs. Do you know what are the differences between organic and conventional eggs? Which one is heathier?

Do you know what are the differences between organic, free run, and free range eggs?

Eggs are a staple in many people's diets. Eggs are very nutritious food. What is the nutritional value of extra large egg? One egg contains about 80 calories, 6 grams of protein. Eggs are good sources of vitamin A, vitamin E, B vitamins such as B12, and biotin, choline, antioxidants such as lutein and zeaxanthin. However, with labels like organic, free run, and free range, it can be a bit confusing to know what you’re really buying. Let’s break down the differences:

What are the differences between brown eggs and white eggs?

There is not much difference between brown and white eggs except for the color of the shell. The color of the eggshell depends on the breed of hen. Generally speaking, white-shell eggs come from hens with white feathers, and brown-shell eggs come from hens with brown feathers. From a nutritional perspective, brown eggs and white eggs are identical unless the feed is fortified.

Free run vs free range:

What are free run eggs?

Chickens can live in an entire barn without being caged or living in a crowded environment. Some of these barns are equipped with multi-story birdhouses.

What are free range eggs?

Similar to free run eggs, free range chicken can roan the entire barn floor. In addition, free range chicken have access to outdoors when the weather permits.

What are organic eggs?

Organic requires government certification. Organic certification in Canada is regulated by Canadian Food Inspection Agency. Similar to free range eggs, organic chicken are raised in a free range system, and they also have access to the outdoors when the weather allows. The second difference between organic eggs and conventional eggs is that these hens are fed organic feed.

What are omega-3 eggs?

For eggs rich in Omega-3, these hens are fed a special diet rich in flaxseed, which is a source of Omega-3. Their feed may have additional 10-20% of flaxseed. As a result, the eggs laid by these hens contain more Omega-3 fatty acids. One omega-3 egg contains about 75 to 100mg of omega-3 (DHA).

Final Thoughts:

From the nutrition perspective, there are no big differences for the nutrient profile among conventional eggs, free range eggs, and free run eggs in terms of protein amount, nutrients amount. Omega-3 eggs are exception in this case. Overall, you can decide which one you would like to buy based on your personal preferences!

I hope this clears up some of the confusion and helps you make an informed choice next time you’re shopping!

Cheers,

Elaine Vancouver Dietitian