Are free-range eggs and conventional eggs nutritionally the same?

Generally speaking, the core nutritional values of free-range eggs and conventional (commercially farmed) eggs are essentially equivalent, with only minor differences in certain trace components. Selection can be based on individual needs. If uncertain, it's advisable to choose according to specific consumption scenarios. Detailed analysis is as follows:

Both types are rich in high-quality protein, vitamin A, vitamin D, and minerals such as calcium and iron, meeting basic human nutritional requirements. Their protein digestibility and absorption rates are similar, making both excellent choices for obtaining high-quality protein. In daily consumption, their health benefits do not differ significantly, so there's no need to overthink the choice.

Due to free-range farming methods, free-range eggs may have darker yolks and slightly higher levels of certain B vitamins and minerals. In contrast, commercially farmed eggs, produced through standardized large-scale farming, offer more consistent nutrition and may contain slightly lower cholesterol. However, these differences are not significant enough to impact health, nor do they indicate that one type is clearly superior. Fundamentally, both remain nutritionally similar foods.

When purchasing, prioritize fresh eggs without cracks or damage. Regardless of type, freshness is key to both nutritional value and food safety. For cooking, methods such as boiling or steaming are recommended, as they better preserve the egg's nutrients.