Are you looking to support your training and strength goals? Organic eggs deliver high-quality protein and essential nutrients that help maintain muscle health and overall wellness.
Whether you’re lifting weights, running, or just trying to stay energized for busy days, organic eggs are one of the most convenient ways to get the fuel you need. Organic eggs are a whole-food source of high-quality protein and essential nutrients that support muscle maintenance, energy, and overall wellness. From fueling your gym days to hitting the hiking trails, you’ll find the right nutrient-rich balance in Pete & Gerry’s Organic Eggs. Raised on independent family farms that follow USDA Certified Organic standards, our organic eggs provide complete protein along with vitamins, minerals, and Omega-3s. [1]
In this article, we’ll explore the protein quality and micronutrients of organic eggs. Pete & Gerry’s organic eggs provide protein, micronutrients, and Omega-3 fatty acids, and because they’re organic, they align with clean-eating practices while supporting your fitness goals. Today, we’ll look at five key areas: protein quality, micronutrient density, Omega-3 content, organic production, and nutrient consistency.
#1. Organic Eggs Deliver High-Quality Protein Your Body Can Use
Biological Value and Net Protein Utilization
Protein helps build and maintain lean muscle, but not all protein is the same. Scientists often measure protein quality with scores like biological value (BV) and net protein utilization (NPU), which show how efficiently your body uses dietary protein. [2]
- Net Protein Utilization (NPU): Measures how much of the protein you take in can be absorbed and retained in your body.
- Biological Value (BV): Signals how much of that absorbed protein is retained for protein synthesis, the normal process of building and repairing tissues such as muscle.
Egg protein has a BV of 100 out of 100 and an NPU of 94 out of 100. [2] These scores indicate that eggs are among the highest-quality and biologically useful proteins available. For comparison, these values are notably higher than milk (91 BV, 82 NPU), beef (80 BV, 73 NPU), and soy (74 BV, 61 NPU). [15]
Scientists have noted, “Eggs are one of the best and most inexpensive sources of high biological value protein.” [3] With 6 grams of protein in each Pete & Gerry’s organic egg, you’re fueling your body with a good source of protein it can use effectively.
Leucine in Organic Eggs
Organic eggs like Pete & Gerry’s Organic Pasture Raised Eggs and Organic Free Range Eggs are a complete protein, containing all nine of the essential amino acids. [4] These are known as “essential” amino acids because your body can’t produce them on its own and can only get them from the foods you eat. Along with that high BV and NPU protein, organic eggs also contain a high availability of the essential amino acid Leucine, which is crucial for muscle protein synthesis. [5] There is an average of 538 mg of Leucine in one large egg, beating out other Leucine sources by comparable grams such as milk and beans. [6]
#2. Micronutrient Density That Supports Recovery
Vitamins and Antioxidants for Active Bodies
It’s not just what happens during your workout that matters, but also what happens afterward during your recovery periods. Pete & Gerry’s Organic Eggs provide micronutrients like Vitamins A, D, and B12, plus the essential nutrient choline. On average, one large egg contains about 160 µg/100g of Vitamin A, 2 µg/100g of Vitamin D, and 0.89 µg/100g of Vitamin B12. [17] Choline, found primarily in the egg yolk (about 680 mg/100g compared with 1 mg/100g in the white), supports normal cell growth and maintenance. [17] Eggs also contain 5 µg/100g of Selenium, a mineral that functions as an antioxidant and helps support the body’s natural defenses against oxidative stress. [18]
Together, these nutrients support energy metabolism, bone health, red blood cell production, and normal cellular function, important processes during physical activity and recovery.
#3. Omega-3 Fatty Acids and Active Lifestyles
The benefits of Omega-3 fatty acids go beyond general nutrition. Omega-3 fatty acids are essential polyunsaturated fats. Called “essential” because they cannot be sufficiently produced by the body [19], Omega-3 fatty acids need to come from other sources such as the foods you eat.
Organic eggs are a natural dietary source of Omega-3 fatty acids, and research suggests that eggs from hens raised with outdoor access may contain higher levels of Omega-3s than those raised in cages. [20] [21] Pete & Gerry’s offers two varieties of organic eggs from hens with outdoor access to support your active lifestyle needs: Pete & Gerry’s Organic Pasture Raised Eggs and Organic Free Range Eggs.
In addition to lean muscle development, joint function and heart health can be critical components of maintaining an active lifestyle. The Omega-3 fatty acids found in organic eggs play a role in supporting joint comfort, reducing normal exercise-related inflammation, and contributing to cardiovascular health. [9] Research also suggests that Omega-3 fatty acids show benefits in maintaining an active lifestyle as we age. [22]
#4. Clean Organic Production
USDA Certified Organic standards help guarantee that organic eggs come from hens raised with exceptional care and attention to their overall health and well-being. On Pete & Gerry's family farms, our organic egg-laying hens are:
- Never treated with antibiotics or added hormones
- Fed certified organic, non-GMO feed free from synthetic pesticides
- Raised with outdoor access and space to engage in natural behaviors [13]
When you pick up a carton of Pete & Gerry’s organic eggs, you’re choosing a clean, natural source of nutrition to support your active lifestyle, because we care for our hens with the same high standards you use to care for your health.
It’s simple: healthy, well-cared-for hens lay high-quality eggs that are both nutritious and delicious.
#5. Consistent Nutrient Density and Satiety
Pete & Gerry’s Organic Eggs have an average of 6 grams of protein and 5 grams of fat, mostly polyunsaturated and monounsaturated. [4] A large egg contains about 70 calories, with 36% protein, 63% fat, and about 1% carbohydrates. This nutrient balance can help promote satiety, or the feeling of fullness, which supports healthy eating patterns throughout the day. Studies show protein-rich foods like eggs help regulate appetite hormones, making it easier to avoid mid-morning crashes or late-night snacking.
Build Strength and Maintain a Healthy Lifestyle with Organic Eggs
As we’ve explored, organic eggs are a source of complete and efficient protein, vitamins, amino acids, Omega-3 fatty acids, and other nutrients that support active lifestyles. Eating organic eggs provides clean-label protein in a simple, natural food. With about 6 grams of complete protein and all the other nutrients found in one Pete & Gerry’s egg, [1] you have a delicious and nutritious way to support your active lifestyle goals in one natural package.
Frequently Asked Questions
Q: How much protein is in an organic egg?
A: One large organic egg contains about 6 g of protein. Including eggs in your diet can help you meet daily protein needs.
Q: Do eggs contain cholesterol?
A: Yes. A large egg has about 186 mg of cholesterol. Although cholesterol in the body has been linked to heart disease, sources such as those from Harvard Medical School have highlighted research that shows most cholesterol found in the body comes from the liver, not from cholesterol taken in by the foods we eat. [25] In 2024, the FDA updated its labeling requirements allowing eggs to be labeled as “healthy”. [26]
Q: Can eggs replace other protein sources?
A: Egg protein is highly digestible and bioavailable, meaning your body can absorb and use it more efficiently than many other proteins. Eggs are often included in balanced diets alongside other protein-rich foods.
Q: What cooking methods preserve nutrients the best?
A: Gentle methods like soft-boiling or poaching help retain heat-sensitive nutrients such as certain vitamins and Omega-3 fatty acids.
References
[1] Pete & Gerry’s. How Much Protein in an Egg?
[2] Hoffman & Falvo, 2004. Protein – Which is Best?
[4] Pete & Gerry’s. Egg Nutrition Facts.
[5] Cleveland Clinic. Getting Your Leucine: What It Does and Foods to Eat.
[6] MyFoodData. Top 10 Foods High in Leucine.
[7] Exercise Daily. The Science Behind Muscle Recovery and Growth.
[9] Wierenga & Pestka, 2022. Omega-3 Fatty Acids and Inflammation – You Are What You Eat!
[10] Nutriely. Nutrition Facts for Egg Without Shell, Organic.
[11] Pete & Gerry’s. Organic Free Range Eggs.
[13] Pete & Gerry’s. Our Hens.
[14] USDA. Organic 101: What the USDA Organic Label Means.
[15] Layman & Rodriguez, 2022. Egg Protein as a Source of Power, Strength, and Energy.
[16] Puglisi & Fernandez, 2022. The Health Benefits of Egg Protein.
[19] Science News Today. The Role of Omega-3 Fatty Acids in Heart and Brain Health.
[20] Pete & Gerry’s. Are Eggs Healthy?
[23] USDA Organic. Guidelines for Organic Certification of Poultry.
[24] Pete & Gerry’s. What Are Organic Eggs?
[25] Harvard Health Publishing, Harvard Medical School. Are Eggs Risky for Heart Health?
[26] Pete & Gerry’s. The FDA Agrees: Eggs Are a Healthy, Nutritious Food.
