Think brown eggs are healthier than white? Experts explain what really determines an egg’s quality

Brown eggs may look different from white eggs, but shell color is not a reliable measure of nutrition, freshness or taste. The breed of the hen determines the shell color, while factors such as diet, living conditions and freshness matter more when choosing eggs. Whether you buy white or brown eggs, both can provide protein, vitamins, minerals and other nutrients as part of a balanced diet, as per a report by El Cronista.

What determines an egg’s color?

The biggest difference between white and brown eggs is the shell itself, but that difference does not tell you how nutritious the egg is. According to the Harvard School of Public Health, different breeds of hens can lay eggs with white, cream, brown, blue, green or speckled shells. In general, hens with light plumage tend to lay white eggs, while hens with reddish or brown plumage generally lay brown eggs.

There can be exceptions, however. Eggshell color can vary even among hens of the same breed. The important point for shoppers is that shell color is largely a result of the hen’s breed. It does not determine the quality, taste or nutritional value of the egg inside. That means a brown egg is not automatically healthier than a white egg, and a white egg is not nutritionally inferior simply because its shell is lighter.

Does shell color change nutrition?

When it comes to nutrition, white and brown eggs are broadly interchangeable. Both contain high-quality protein, with a large egg providing about 6 grams. Eggs also contain fat, most of which is unsaturated, along with nutrients such as choline, biotin, vitamin A, vitamin D, vitamin B12, riboflavin, selenium and phosphorus.

Eggs are also a source of lutein and zeaxanthin, antioxidants that accumulate in the retina and are associated with eye health.

The cholesterol in an egg is mainly found in the yolk. A large egg contains about 186 milligrams of cholesterol. The shell color does not determine how much cholesterol the egg contains.

The information provided also notes that cholesterol levels can vary with factors including the hen’s diet and genetics. For most people, dietary cholesterol from eggs has a relatively small effect on blood cholesterol levels when eggs are eaten as part of a balanced diet.

For people with conditions such as hypercholesterolemia or heart disease, dietary cholesterol may need more careful consideration.

What should you look for when buying eggs?

If shell color is not the deciding factor, shoppers have other things to consider. Freshness is important. The expiration date should be checked, and the shells should be intact. Fresh eggs generally have firm whites and rounded yolks.

Storage matters too. Eggs should be kept refrigerated, preferably in their original carton. The information provided recommends keeping them at about 4.4°C or in the coldest part of the refrigerator rather than the refrigerator door.

Keeping eggs in their carton also helps protect them from absorbing odors and flavors from other foods.

The hen’s diet and living conditions can also influence the egg. Taste is not determined by whether the shell is white or brown.

Some brown eggs may cost slightly more in certain regions because hens that lay brown eggs can be larger breeds requiring more feed and space. However, the price difference is generally small and varies by market.

Are brown eggs healthier than white eggs?

Not necessarily. Brown and white eggs provide similar nutritional benefits, although the nutritional content can be influenced by factors other than shell color.

The information provided notes that some studies have found brown eggs may contain slightly more omega-3 fatty acids in situations where hens receive diets rich in omega-3 fatty acids. Brown eggs may also have higher levels of lutein and zeaxanthin in some cases.

But these differences are connected to factors such as the hen’s diet rather than the brown shell itself.

Both brown and white eggs contain lutein and zeaxanthin, along with protein, vitamins and minerals. So choosing an egg simply because its shell is brown does not guarantee greater nutritional value.

How can you tell if an egg is stale?

There is a simple freshness test using water. Place the egg gently into a bowl of water. If it sinks and lies flat on the bottom, it is fresh. If it stands upright or floats, it is likely stale and should be discarded.

When purchasing eggs, shoppers should also check the expiration date and look for shells without cracks or damage.

Proper refrigeration helps maintain freshness after purchase.

How can you get more nutrition from eggs?

Cooking methods can make a difference to how much additional fat is included in an egg dish. Boiling or poaching can help minimize added fats. Eggs can also be combined with vegetables or lean proteins to create more nutrient-rich meals.

For those looking for specific nutritional benefits, pasture-raised or omega-3-enriched eggs can be options. Herbs and spices can add flavor without adding excess sodium.

Eggs are also among the most versatile foods in the kitchen. They can be boiled, fried, scrambled or poached, and they are used in omelets, quiches and frittatas.

They also play important roles in baking and can be used for binding, emulsifying, thickening and coating. Both white and brown eggs can be used for these purposes.

Are there concerns about eating eggs?

Eggs contain cholesterol, primarily in the yolk, so people with certain health conditions may need to limit dietary cholesterol.

Eggs can also potentially carry Salmonella bacteria, making proper handling and cooking important for food safety.

Raw egg whites contain avidin, a protein that binds to biotin and can interfere with its absorption. This is generally a concern when large amounts of raw egg whites are consumed regularly over a prolonged period.

Eggs are also a common food allergen. For people with an egg allergy, eating eggs can cause allergic reactions.

For healthy individuals, the number of eggs that can be included in the diet depends on overall eating habits, health factors and dietary preferences. Some guidelines suggest up to three eggs a day for healthy people, but individual needs can differ.

The simplest takeaway is that brown eggs are not automatically healthier than white eggs. Shell color mainly reflects the breed of the hen. For shoppers, freshness, shell condition, expiration date, storage, diet and the hen’s living conditions are more useful factors to consider than color.

FAQs

Are brown eggs healthier than white eggs?
No. Shell color does not determine an egg’s nutritional value.

Why are some eggs brown and others white?
The shell color mainly depends on the breed of hen.