Free-Range vs. Pasture-Raised: Which Is Really Better?

When it comes to choosing the right eggs, we tend to buy the cheapest one out there. Eggs are just eggs, right?

Recent research tells us that this isn’t the case and that your choice of eggs has both a crucial environmental impact and an impact on your health. In today’s blog, I’ll uncover the two most famous choices nowadays: free-range vs pasture-raised, which is really better?

Free-Range vs. Pasture-Raised: Which Is Really Better?

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Cracking the Code on Egg Labels

First, let’s go over all of the labels we found on eggs nowadays. These are in order, meaning caged chickens are close to animal abuse if you ask me.

Caged Hens: The Hidden Cost of Cheap Eggs

Caged hens are put together in a 67-square-inch space each. Their diet consists of corn or soy diet, which you know, of course, is the worst nutrition for animals out there (check my latest blog if this is new to you)

Over 90% of eggs sold in the US come from hens that are kept within a small cage during their whole egg-giving career. No sunlight, no fresh air, just producing. Cruel.

Cage-Free: Is This Really a Step Up for Hens?

Hens are given 1 square foot each for their entire life, which is not much. The term “Cage-Free” can be misleading since they remain in their barns and usually eat soy and corn.

Free-Range: Are They the ‘Sunny’ Option We Think They Are?

Sounds great, right? What I think of when I think of free-range eggs, is that they are produced in big, sunny pastures, with all the freedom needed to produce the highest-quality eggs.

Quite the opposite is true.

While they have more space than caged and cage-free hens, they still don’t get as much sunlight as expected, with some rarely seeing blue sky. On average, hens receive about 2 square feet each.

Pasture-Raised: Why It’s the Gold Standard for Eggs

Finally, some good stuff! These baddies are given at least 108 square feet each and have access to a wide range of grass, worms, bugs, or any other thing they find on the ground. These are access to farmers who really care about their farm, and not only go all in on profit.

They are released from their beds early in the morning and called back in before nightfall. In between these, pasture-raised hens are allowed to do whatever they want.

What Standards Should We Expect for Our Eggs?

According to the Certified Humane & Animal Welfare Organizations, these are the requirements for hens.

One thing I noticed: “Outdoor access for part of the day.” What is that? Five minutes, five hours? We need stronger regulations for free-range animals to get closer to pasture-raised.

Free-Range vs. Pasture-Raised: The Battle for the Healthiest Egg

Let’s get into the differences between pasture-raised and free-range eggs. Firstly, I go deeper into the differences between the hens themself. After that, I’ll translate this exactly to the impact on your OWN health, so stay tuned.

Diet

• Free-Range: Hens typically have a mixed diet of commercial feed and some opportunity to forage outdoors for insects, grass, and seeds. The amount of foraging depends on the quality of the outdoor space (if they even get to see the sun) and the kindness of their farmer.
• Pasture-Raised: Hens primarily eat a natural diet from foraging in the pasture, such as insects, plants, seeds, and grasses, in addition to their feed. This can result in a higher nutrient content in the eggs, including more omega-3s and vitamins, such as vitamin A.

Price

• Free-Range: These eggs are generally less expensive than pasture-raised eggs due to the less stringent requirements for outdoor access and space for the hens. However, they can still be pricier than conventional eggs, such as those from caged eggs.
• Pasture-Raised: Pasture-raised eggs tend to be more expensive due to the higher cost of maintaining larger outdoor spaces for hens and the more natural, nutrient-dense diet.

Space

• Free-Range: Hens must have outdoor access, though they can be in small spaces or only allowed outside for limited times. Each hen usually gets about 1.5 square feet indoors, but this can vary by farmer.

Are you familiar with those way-to-small airplane seats that crack your posture in every single way? Those are even BIGGER than the average free-range chicken has to LIVE in.

The average airplane economy seat is 2.0 square feet, which is 0.5 bigger than the living space of a hen in the US.

• Pasture-Raised: Hens are provided with a much larger area to roam, with at least 108 square feet per hen, allowing them to engage in more natural behaviors and be healthier overall.

Yolk Color

• Free-Range: The yolk color of free-range eggs can range from pale yellow to deeper shades of orange, depending on the hens’ access to outdoor forage and the quality of their diet. Are more grass and seeds available? This will make the egg yoke more orange.
• Pasture-Raised: Eggs from pasture-raised hens often have darker, more vibrant orange yolks due to their diet rich in grass, insects, and seeds, which contain more beta-carotene and other nutrients.

Impact of Free-Range & Pasture-Raised on YOUR Health

Now, let’s have a look at the impact of free-range and pasture-raised eggs on your health. It is not rocket science to argue that pasture-raised is more nutrient-dense than free-range.

Just like with grass-fed beef or beef liver, what you put into the animal is what you put into yourself.

Healthy Fats (And Less “Not-So-Healthy”-Fats)

A 1999 study by Barb Gorski, a former farmer and researcher, tested meat from pasture-raised chicken in comparison to conventionally raised chicken in nutritional content.

A long one, but one with shocking results. Her conclusion: pastured poultry contains 21% less fat and 30% less saturated fat. Fat itself isn’t the major enemy, but saturated fat is linked to heart, brain, and liver disease.

Omega-3/Omega-6

Both Omega 3 and Omega 6 are essential and only available through nutrition. While Omega 6 fatty acids are useful, too many of them can cause inflammation. Balancing both Omega 3 and Omega 6 is crucial.

A study called The Poultry Science shows us that a lower/better ratio can be found in pasture-raised meat and, therefore also, eggs.

Vitamin A Content (Immune System)

Also, when it comes to vitamin A content, the same study shows us that pasture-raised meat/eggs are significantly higher in vitamin A, which is essential for the functioning of the immune system.

Natural Diet

Just like I said at the beginning of this blog: what you put into your food, is what you put into yourself. Simple, yet most people forget about it.

As pasture-raised hens are allowed to feed on seeds, grass, and other natural foods, their diet is as natural as it can get. This indirectly translates into the nutritional value of your bacon-and-eggs breakfast.

Conclusion: Free-Range vs. Pasture-Raised — Which is the Better Choice?

In conclusion, the difference between free-range and pasture-raised eggs is stark, with pasture-raised offering superior quality in both nutrition and animal welfare. Hens raised in pasture environments have access to a diverse natural diet, leading to eggs that are richer in essential nutrients like vitamin A and omega-3 fatty acids, contributing to a healthier diet.

In contrast, while free-range eggs may offer more space than caged options, they still fall short in terms of nutrition and overall hen well-being.

The benefits of pasture-raised eggs extend far beyond the price tag, making them the healthier and more ethical choice for those concerned with both health and sustainability.

Frequently Asked Questions

Is free-range better than pasture-raised?

No, pasture-raised is generally considered better than free-range. While free-range hens have more space than caged ones, they often have limited access to the outdoors, and their diet lacks the natural variety that pasture-raised hens enjoy.

Pasture-raised hens have access to large areas to forage for grass, insects, and seeds, which results in more nutritious eggs.

Is pasture-raised misleading?

No, pasture-raised is not misleading. Hens have at least 108 square feet each to roam and forage, giving them healthier living conditions and a more natural diet than free-range or caged hens.

Are pasture-raised eggs really healthier?

Yes, pasture-raised eggs are healthier. They contain higher levels of vitamins like vitamin A and omega-3 fatty acids, as well as healthier fat content, due to the hens’ diet of grass, seeds, and insects.

These eggs are significantly more nutrient-dense than free-range or conventionally raised eggs.

References

• Gans, K. (2016, March 23). 1 egg 8 ways. US News & World Report. https://health.usnews.com/health-news/blogs/eat-run/articles/2016-03-23/1-egg-8-ways
• Hfac. (2016, July 25). Article explains difference between pasture-raised and free-range eggs. Certified Humane. https://certifiedhumane.org/article-explains-difference-pasture-raised-free-range-eggs/
• Poultry Science | Journal | ScienceDirect.com by Elsevier. (n.d.). https://www.sciencedirect.com/journal/poultry-science
• American Pastured Poultry Producers Association – Nutritional analysis of Pastured poultry products. (n.d.). https://www.apppa.org/page-18106