It’s clear that color isn’t an important factor. So what should you take into account when buying eggs?

Here’s a quick look at the different types available and what their labels mean.

All Natural

The term “natural” is not regulated in the US because natural cannot be defined (17).

Eggs labeled “naturally raised” or “all natural” are no different than any other egg.

Organic

Eggs that are certified as organic in the United States and European Union are from chickens given only organic and non-GMO feed.

They must also have year-round access to the outdoors.

In addition, they have not been given antibiotics or hormones, though hormones are never permitted for laying hens (18).

The organic label means antibiotics may only be used when medically necessary. Otherwise, low doses of antibiotics are often given in feed and water, which can contribute to antibiotic resistance in bacteria.

Currently, there is no evidence that organic eggs are more nutritious than conventional eggs ( 19 ).

Still, certified organic hens’ quality of life is probably better and greater access to sunshine probably increases the vitamin D in their eggs ( 10 ).

Cage-Free

When the term “cage-free” is applied to eggs, it may be misleading.

While conventionally raised hens in the US are housed indoors in very small, individual cages, cage-free hens are housed in an open building or room (17).

However, the conditions for cage-free hens are often still very crowded, with no access to the outdoors.

Cage-free living may be slightly better for the hen. However, in terms of nutrition, cage-free eggs are probably no healthier than conventional eggs.

Free-Range

The label “free-range” signifies eggs that come from hens housed with some form of continuous access to the outdoors (17).

This ideally provides a better quality of life for the hens.

It may also increase the nutritional quality of the eggs, since hens that are exposed to sunlight produce eggs with much higher vitamin D levels ( 10 ).

Omega-3 Enriched

Omega-3 enriched eggs come from hens fed a diet enriched with healthy omega-3 fats.

Therefore, the omega-3 content of the egg is much higher than normal.

Omega-3 enriched eggs provide an alternative source of omega-3 fats, which are traditionally very limited in the human diet. Choosing omega-3 enriched eggs may offer some health benefits.

Previously, one small study showed that consuming four omega-3-enriched eggs every day for four weeks lowered blood triglycerides and blood pressure in participants ( 20 ).

Another study found that consuming two omega-3 enriched eggs every day for six weeks increased the omega-3 fat content of the breast milk from breastfeeding mothers ( 21 ).

Overall, omega-3 enriched eggs may offer some additional health benefits over the average egg.

Backyard and Local

Eggs that come from backyard flocks or those bought directly from small, local farmers are likely to be the freshest and usually come from hens that live in more natural environments with plenty of access to sunshine.

The diets of backyard hens may be different from conventionally raised hens and this may affect the nutrition content of the eggs, as well.

This is especially true if the hens have access to grass, since hens fed grass as well as conventional feed have been found to produce eggs that have higher levels of omega-3 fats and vitamin E (22).

However, backyard flocks are not subjected to the same hygiene regulations as commercial flocks, so be sure to buy local or backyard eggs only from sources that you know follow good care and hygiene practices.