Free-Range vs. Pasture-Raised Eggs: What’s the Difference, and Which Are More Nutritious?

There are many choices when it comes to buying eggs. With all of the different labels and terms, it can be confusing to know which eggs are the most nutritious to eat. You may also wonder what the different labels can tell you about how humanely the chickens were raised. Keep reading to learn more about free-range versus pasture-raised eggs and how they compare. 

Free-range vs. pasture-raised eggs

Both free-range eggs and pasture-raised eggs come from chickens with outdoor access. This is different from conventional eggs, which come from chickens raised in small indoor cages. 

The difference between free-range and pasture-raised eggs comes down to two things:

1. Amount of space to roam: Both types of chickens have some space to roam. But pasture-raised chickens have much more space and usually spend more time outdoors.

2. Diet: Pasture-raised chickens usually have a more varied diet because they have more outdoor space to forage. 

Let’s take a closer look at each type of egg.

What are free-range eggs?

According to the U.S. Department of Agriculture (USDA), free-range eggs come from chickens that have:

• Unlimited access to food and water 

• Continuous outdoor access during their laying cycle 

• A diet that includes bugs and plants found in nature. This means they have access to more nutrients than the traditional grain-based feed. 

But these guidelines are vague. This is because the USDA doesn’t specify how much outdoor space free-range hens need. They also don’t have requirements for the amount of time they must be outdoors. In practice, many free-range hens have only small, crowded outdoor spaces. And they may only spend short amounts of time outside. 

To help provide more concrete standards for the treatment of laying hens, other organizations have set their own rules. One of those organizations is Humane Farm Animal Care (HFAC). To get the HFAC-certified label on their eggs, farmers and egg manufacturers must apply and have their facilities inspected.

For eggs to be HFAC-certified free-range, hens must have:

• Access to at least 2 square feet of outdoor space

• A minimum of 6 hours outdoors per day (weather permitting)

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What are pasture-raised eggs?

The USDA doesn’t regulate the term “pasture-raised” beyond generalities. So, the HFAC provides standards here, as well. Compared to free-range chickens, chickens who lay pasture-raised eggs have much more space and better conditions overall.

For eggs to be considered pasture-raised, each bird must get: 

• Access to 108 square feet of outdoor space 

• Enough pasture space to perform natural behaviors like pecking for seeds and bugs

• Outdoor access during daylight hours all year long (weather permitting)

• A sheltered indoor space for protection from predators or harsh weather (chickens can be indoors for a maximum of 2 weeks per year)

• Rotating fields to roam, meaning their location is changed periodically

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Like free-range chickens, pasture-raised chickens have access to a natural diet of bugs and grass in addition to their feed. But because they spend more time outdoors, pasture-raised chicken are far more likely to have a diverse, natural diet.

In most parts of the U.S., pasture-raised eggs are the most expensive of all egg types. In some places, they can cost nearly twice as much as conventional eggs. 

What are cage-free eggs?

You’ve probably also seen cage-free eggs at the store. These eggs come from chickens that are free to move around and aren’t kept in cages. But cage-free chickens usually live indoors in a barn or poultry house. There are no requirements for them to spend any time outside. 

Compared to free-range and pasture-raised chickens, cage-free chickens have worse living conditions. They don’t have access to fresh air, space to roam, or a natural diet.

Cage-free vs. free-range vs. pasture-raised

This table outlines some of the differences in how hens are raised for laying different kinds of eggs.

Are all free-range and pasture-raised eggs organic?

No. For eggs to have the USDA Organic label, the hens must:

• Be free to roam in their houses and have outdoor access

• Eat an organic diet without pesticides, fertilizers, and herbicides

• Not be given hormones or unnecessary antibiotics 

• Lay eggs that aren’t genetically modified (altering the DNA)

Based on these criteria, only free-range and pasture-raised chickens can produce organic eggs. But not all free-range and pasture-raised eggs are organic.

Are free-range and pasture-raised eggs healthier than conventional eggs?

Many people believe that free-range and pasture-raised eggs are healthier than other types of eggs. But there isn’t enough research to validate these claims. Here’s what we know so far:

• One study found that organic eggs from chickens with access to a larger patch of grass contained higher amounts of omega-3 fatty acids. These fats are known for helping fight inflammation and protecting your heart. 

• Another study suggested free-range eggs may have higher levels of fatty acids and antioxidants than caged eggs. But the differences weren’t significant enough to consider free-range eggs more nutritious. 

• In 2015, the USDA stated that they did “not have definitive scientific data” to confirm whether a hen’s housing environment affects the nutritional content of its eggs. 

So, whether one type of egg is more nutritious than another is still up for debate. Still, it’s important to note that nutrition isn’t the only factor that influences what consumers buy. Many people want to buy eggs based on humane farming practices.

Which eggs are healthiest to eat?

Based on current evidence, all eggs may provide the same essential nutrients. According to the American Egg Board, eggs from pasture-raised, free-range, cage-free, or conventionally raised hens all contain the same core nutrients — unless the chicken’s feed has been nutritionally enhanced (like with omega-3s). 

One large egg produced by chickens of any classification has the following general nutrient profile. 

No matter which type you buy, eggs are associated with the following health benefits:

• Protein: Eggs are an excellent, easy-to-digest source of protein. And they’re a complete protein, meaning they contain all nine essential amino acids your body needs but can’t make on its own. 

• Vitamins and minerals: Eggs have vitamin A, phosphorus, and B vitamins (including folate). They’re also a great source of choline, a nutrient essential for heart health, brain function, and protection against some birth defects. 

• Eye health: Eggs are good for eyesight thanks to their lutein and zeaxanthin.

• Brain health: Eggs may play a role in slowing down memory decline.

• Weight management: Eggs may help with weight management by promoting satiety (feeling of fullness).

What to look for when buying for eggs

The USDA recommends paying attention to the following things when you’re buying eggs:

• Refrigeration: Only buy eggs from a refrigerated case. At home, keep them in the coldest part of the fridge (not the door) until use so they stay fresh and safe to eat.

• Expiration dates: Check the expiration date on the carton, and use eggs within the printed date time frame. 

• Shells: Select eggs with clean, uncracked shells. Bacteria can get into eggs that have cracked shells.

• USDA grade shield: Some egg manufacturers choose to pay for a USDA grade shield, which lets consumers know that the eggs have met standards for freshness and quality. Grade AA eggs are of the highest quality, followed by Grade A and Grade B. But because this grading system isn’t required, you won’t find it on all egg packages. 

• Pasture-raised, free-range, or cage-free labels: These different labels may not signal a difference in the nutritional content of the eggs. But they do let you know more about the environment where the laying hens were raised. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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