A Closer Look at Different Egg Varieties and Their Benefits

Eggs are a versatile and nutrient-rich food, but with so many types available, how do you choose?

A picture of a lady's hands breaking an egg into a blure bowl on her countertop

Eggs are an excellent source of nutrients and can be prepared in many ways, but which type do you choose? There are several types of hen eggs, each distinguished by the conditions in which they are raised. Eggs from different fowl, like ducks, quails, and geese, have also gained popularity. Read about the different types of eggs, explained.

Egg labeling 

Hen eggs are graded according to their quality and appearance. They are assigned grades (AA, A, or B) based on factors like defects, freshness, and shell characteristics. Grade A eggs for example, have thick whites (Grade AA having even thicker whites) that do not spread easily, making them perfect for frying. Grade B eggs generally have thinner whites, making them ideal for cake recipes and omelets (1). As for the color, it’s determined by the hen’s breed, not the nutritional value. 

Eggs are also labeled according to the conditions they are raised in: 

  • Conventional eggs come from hens kept in small, confined cages, offering affordable options but raising concerns about animal welfare. 
  • Cage-free eggs are produced by hens that roam freely within a barn, allowing for better animal welfare although they do not necessarily have outdoor access. 
  • Free-range eggs come from hens with some outdoor access, permitting natural foraging and movement. 
  • Organic eggs are regulated from the USDA’s National Organic Program. They are required to come from uncaged hens and are fed organic feed that does not contain pesticides (1). 

Eggs from different fowl  

Chicken eggs are the most common, but other eggs, which have been used around the world, have been gaining more popularity. 

Duck 

Duck eggs have a bright orange yolk and are larger than chicken eggs. The larger size makes for more protein and nutrients. Yolks in eggs contain powerful antioxidants like lutein and choline which are important for eye and brain health including helping to produce neurotransmitters (2). 

Quail 

Quail eggs have brownish spots and are much smaller in size compared to regular chicken eggs. Even though they are small, they are packed with nutrition. They are rich in B12, which is important for our metabolism and cell health, and the mineral selenium, which is important for reproductive function (3) 

Goose 

Goose eggs are about two to two and a half times bigger than chicken eggs. They have very hard shells, making them last longer than chicken eggs (4). A goose egg contains vitamins A, D, and E, which are fat soluble vitamins, as well as energy supporting B vitamins. 

Ready to try some new eggs and get cooking? For some delicious and unique recipes, like this Egg, Sweet Potato and Paneer Bowl, download Lifesum.

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