Eggs can be a great addition to your diet. According to My Food Data, each large variety has 72 calories and more than 6 grams of protein. They’re good sources of selenium, B vitamins, lutein, and zeaxanthin. You’ll also get 27% of your daily recommended choline in each to regulate brain and nervous system functions.
Some local farmers might feed their hens with different types of plants that could influence the color and nutrition of the egg yolk. A 2021 article in Nutrients looked at how basil, dandelion, and marigold change its composition. These plants tend to have more carotenoids, which provide not only pigment but also antioxidants. Supplementing hen diets with these plants increased the levels of carotenoids in the egg yolks, but not enough to make a significant difference.
Organic farms will have their hens feed on grasses, herbs, and other plants found on the pasture. According to a 2016 article in Livestock Science, if the birds feed on grass, their eggs will have higher levels of omega-3 fatty acids. Some are even fed flaxseed to fortify the eggs with omega-3s.