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When shopping for eggs, you’ve likely noticed the variety of labels—pasture-raised, cage-free, and free-range. But what do these labels mean, and how do they impact the nutritional quality of the eggs you eat? One of the most striking differences among these eggs is the omega-6 to omega-3 fatty acid ratio, which plays a significant role in inflammation, metabolic health, and overall well-being.

I wrote this article because I believe people would appreciate being informed about the variety of eggs being sold in the marketplace. When you buy eggs, those eggs may be high in the essential fatty acid omega-6, which is proinflammatory, and low in the essential fatty acid omega-3, that is helpful in reducing inflammation. On the flipside, the eggs you buy could be more balanced when it comes to the omega-6 to omega-3 ratios. If you are new to this, keep reading because the importance could prove to be the difference between your health declining or thriving. It isn’t just about the price of eggs, but the role they play in our health. Many people, including the wealthy, buy cage-free eggs under the assumption that the hens have access to the outdoors. However, this is often not the case.

Understanding the Omega-6 to Omega-3 Ratio

You may be thinking, “What is an omega-6 to omega-3 ratio?” Simply put, this ratio refers to the balance between these two essential fatty acids in the body. And no, it is more likely that your doctor has not informed you of the importance of this ratio. Why? Well, that would require me to write a completely different article. But know this, the importance of your omega-6 to omega-3 ratio is also acknowledged by prestigious and respected organizations like the National Institute of Health, Harvard Health, Tufts University, Mayo Clinic, and the Cleveland Clinic, to name a few. Respected and highly recognized physicians like Dr. Andrew Weil, Dr. Robert Lustig, and Dr. Artemis Simopoulos also acknowledge the importance of getting enough omega-3s and maintaining a balanced omega-6 to omega-3 ratio. If you or your doctor do not yet understand this importance, it’s time to get informed because it is extremely critical to long-term health.

Omega-6 fatty acids are primarily found in vegetable (seed) oils, processed foods, and grain-fed animal products, while omega-3 fatty acids are abundant in wild-caught fish, flaxseeds, walnuts, and pasture-raised (grass-fed) animal products. Both fatty acids are necessary for health, but the ratio in which they are consumed is crucial.

Historically, humans consumed an omega-6 to omega-3 ratio of around 1:1, which helped maintain proper inflammation control and cellular function. However, the modern diet has drastically shifted this balance, with many people now consuming ratios of 20:1 or higher. This excessive intake of omega-6s, coupled with a deficiency in omega-3s, contributes to chronic inflammation, which is at the root of many modern diseases.

You may be thinking, “This does not pertain to me because I’m fit and healthy.” Think again. You may look the part, but living out of balance can silently impact your health. When you least expect it—surprise—you may develop a health issue that is likely linked to either an insufficient intake of omega-3s or an imbalanced omega-6 to omega-3 ratio. Again, this may be new to you; however, there’s an easy way to test your omega-3 index percentage and ratios, which I’ll share at the end of the article.

Why Is This Ratio Important?

A high omega-6 to omega-3 ratio is associated with numerous chronic conditions, including:

• • Heart disease – Increased inflammation damages blood vessels and promotes atherosclerosis.
  • Obesity and metabolic syndrome – Poor omega balance contributes to insulin resistance.
  • Neurodegenerative diseases – Omega-3s are crucial for brain health, and an imbalance increases the risk of cognitive decline.
  • Autoimmune conditions – Chronic inflammation plays a role in conditions like rheumatoid arthritis and lupus.
  • Mental health disorders – Deficiencies in omega-3s are linked to depression and anxiety.
  • Behavioral and cognitive issues – Research by Dr. Joseph Hibbeln has highlighted the impact of poor omega-6 to omega-3 ratios on ADHD, cognitive function, and increased risk of Alzheimer’s and dementia.

If you live long enough while consuming an imbalanced diet high in omega-6s and low in omega-3s, the likelihood of developing one or more of these conditions increases significantly. Correcting this imbalance through diet can be a game-changer for long-term health and disease prevention.

Understanding the Labels: What Do They Really Mean?

1. Pasture-Raised Eggs
   • • Pasture-raised hens spend most of their time outdoors, with access to fresh grass, insects, and a more natural diet.
     • They are typically raised on small farms where they forage for food, resulting in eggs that are more nutrient-dense.
     • Their diet contributes to a balanced omega-6 to omega-3 ratio of approximately 1:1, making these eggs significantly healthier for reducing inflammation and supporting brain function.
2. Cage-Free Eggs
   • • Cage-free hens are not kept in cages, but they live indoors in large barns with thousands of other birds.
     • While they have more freedom to move than caged hens, they do not have access to the outdoors or natural forage.
     • These hens are typically fed a grain-based diet heavy in corn and soy, which results in eggs with an omega-6 to omega-3 ratio of 20:1 or higher, contributing to inflammation and metabolic imbalances.
3. Free-Range Eggs
   • • Free-range hens are given some outdoor access, but the amount of time and space varies widely depending on regulations and farm practices.
     • They still consume a predominantly grain-based diet, leading to an omega-6 to omega-3 ratio that can be just as imbalanced as cage-free eggs, often exceeding 20:1.
     • The term “free-range” is often misleading because many hens never actually get substantial outdoor time.

The Bigger Picture: The Omega-6 to Omega-3 Imbalance in Modern Diets

The imbalance of omega-6 to omega-3 fatty acids extends beyond eggs—it is a widespread issue affecting most modern foods. Nearly 99% of adults in the United States and Canada have an omega-6 to omega-3 ratio that is out of balance, contributing to chronic inflammation and an increased risk of health conditions such as heart disease, metabolic disorders, and autoimmune issues. While this imbalance is a global concern, I specifically highlight the United States and Canada because they represent the primary audiences I communicate with.

The root of the problem lies in how our food sources have changed—from the introduction of highly processed vegetable oils to shifts in animal feed, both of which have drastically altered the fatty acid composition of the foods we consume. Consider the following examples:

• • Chickens, once free to forage for insects and grasses, are now fed corn and soy, leading to eggs high in omega-6s.
  • Cows, naturally meant to eat grass, are instead grain-fed, reducing the omega-3 content of beef and dairy.
  • Fish, which were once a reliable source of omega-3s, are increasingly farmed and fed unnatural diets, lowering their beneficial fatty acid content.
  • Processed foods and vegetable oils, such as soybean and canola oil, dominate modern diets, further increasing omega-6 intake.

Nutritional Differences in Omega-3s and Other Nutrients

The key factor driving the nutritional differences between these eggs is the hen’s diet.

• • Pasture-raised hens consume a variety of natural foods like grasses, insects, and seeds, which increases the omega-3 content of their eggs while keeping omega-6 levels in check.
  • Cage-free and free-range hens are primarily fed corn and soy, both of which are rich in omega-6 fatty acids and severely lacking in omega-3s. This skewed diet results in eggs that promote inflammation rather than reducing it.

Beyond omega-3s, pasture-raised eggs also contain:

• • Higher levels of vitamin D, as the hens receive more sunlight.
  • Increased vitamin A and E compared to their caged counterparts.
  • More antioxidants like lutein and zeaxanthin, which support eye health.

Final Thoughts

Not all eggs are created equal. The diet of the hen directly determines the nutritional quality of the egg, and understanding these differences can help you make informed choices that support your health.

Furthermore, the omega-6 to omega-3 imbalance extends far beyond eggs—it is a systemic issue across modern food sources. Cows, chickens, fish, and even plant-based oils contribute to this growing problem, which is directly tied to worsening health outcomes for millions of people.

Next time you’re at the store, consider opting for pasture-raised eggs—your body (and taste buds) will thank you!

Getting Tested

One of the easiest and most effective ways to determine if your omega-6 to omega-3 ratio is in balance is by taking the DBS test (also known as the Balance Test). This simple, at-home test provides insight into your omega-3 index percentage, your omega-6 to omega-3 ratio, and your arachidonic acid (AA) percentage, helping you understand your current nutritional status and whether adjustments are needed.

The test measures many factors to include:

• • Your omega-3 index percentage, which reflects the amount of EPA and DHA present in your red blood cell membranes, not just your blood.
  • Your omega-6 to omega-3 ratio, which indicates the balance of these essential fatty acids in your body.
  • Your arachidonic acid (AA) percentage, an omega-6 fatty acid that plays a role in inflammation and overall health.

Understanding your omega-3 status empowers you to make informed dietary changes that can reduce inflammation, support brain health, and improve long-term well-being.

Take Action Today

If you’re ready to take control of your health, contact me or the person who shared this article with you to learn more about the DBS test and how to get started.

References

• • Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
  • Cordain, L., Eaton, S. B., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B. A., … & Brand-Miller, J. (2005). Origins and evolution of the Western diet: health implications for the 21st century. The American Journal of Clinical Nutrition, 81(2), 341-354.
  • Pimentel, D., & Pimentel, M. (2003). Sustainability of meat-based and plant-based diets and the environment. The American Journal of Clinical Nutrition, 78(3), 660S-663S.
  • Hibbeln, J. (2015). The role of essential fatty acids in cognitive function and neurodevelopmental disorders. Journal of Behavioral Neuroscience, 12(4), 245-259.
  • Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379.
  • Cordain, L., Eaton, S. B., Sebastian, A., Mann, N., Lindeberg, S., Watkins, B. A., … & Brand-Miller, J. (2005). Origins and evolution of the Western diet: health implications for the 21st century. The American Journal of Clinical Nutrition, 81(2), 341-354.
  • Pimentel, D., & Pimentel, M. (2003). Sustainability of meat-based and plant-based diets and the environment. The American Journal of Clinical Nutrition, 78(3), 660S-663S.

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Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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