Brown Eggs vs. White Eggs: Which Are Better?

Brown eggs vs. white eggs—is one healthier than the other?

It's a debate that has stumped consumers for years. Are brown eggs healthier, or is it just a misconception? 

Let’s uncover the truth about egg color and learn what you should look for when buying chicken eggs.

Are brown or white eggs healthier?

When it comes to chicken eggs, consumers often wonder whether brown or white eggs are better for their health.

A common assumption is that brown eggshells represent a higher quality egg, and some even claim that brown eggs taste better.

The truth is, the color of the eggshell doesn't indicate much about quality or nutritional value but is determined by the breed of the hen.

Chicken breeds such as the White Leghorn lay white eggs, while breeds including the Rhode Island Red and the Plymouth Rock lay brown eggs. Some breeds, known as Easter Eggers, even produce eggs with blue or green shells. 

It's noteworthy that brown eggs cost more than white eggs in most places. However, this isn't due to any nutritional difference but because the hens that lay brown eggs are typically larger breeds and require more feed, making these eggs more expensive to produce.

Watch this video to learn more about the differences between white eggs and brown eggs.

Does the color of the yolk matter?

The color of the egg yolk can vary from pale yellow to deep orange, and many believe this difference indicates nutritional value.

According to research published in Poultry Science, yolk color was reported as the most important egg characteristic for consumers, followed by shell quality and color.

Yolk color primarily reflects the hen’s diet. Darker, more vibrant egg yolks often result from hens raised on a varied diet rich in carotenoids, including lutein and zeaxanthin. This diet can also lead to higher levels of vitamins and omega-3 fatty acids in the eggs.

"Consuming adequate amounts of carotenoids is essential for eye health and promotes prostate health, heart function, and robust immune system defenses," explains Dr.Berg.

However, while yolk color can indicate a higher-quality diet, it's not necessarily a reliable way to determine the nutritional superiority of one egg over another. 

Some egg producers manipulate yolk color by adding synthetic carotenoids to feed, making the yolks appear darker and more appealing to consumers. 

This practice creates the illusion of better-quality eggs without actually improving the hens' living conditions or increasing the egg yolks' nutritional value. 

What to look for when buying eggs

There are a few key things to look out for when buying eggs to ensure you're getting the best quality and nutritional value.

Opt for eggs marked as pasture-raised as these often have higher nutrient content, particularly carotenoids and omega-3 fatty acids. Pasture-raised hens have outdoor access and can forage on diverse vegetation and insects, enhancing their eggs' nutritional profile.

Additionally, choose eggs labeled certified organic, as these are produced by hens fed organic feed, free from synthetic pesticides and fertilizers. Organic certification also ensures that hens are raised without antibiotics or hormones.

Always inspect eggs for shell integrity, avoiding any cracks or abnormalities to reduce the risk of bacterial contamination.

Lastly, while shell color doesn't indicate nutritional differences, shell density can. 

Brittle shells can suggest that the hens' diet was lacking in essential nutrients such as calcium. Thicker, more robust shells are generally a sign of healthier hens and better-quality eggs.

Benefits of consuming eggs 

Eggs are a nutritional powerhouse, offering numerous health benefits that can support overall well-being. 

Here are three health benefits of including eggs in your diet

1. High-quality protein and fat

Eggs are an excellent source of complete protein, containing all nine essential amino acids. This makes them a particularly valuable food for those looking to build or maintain muscle mass.

In addition to protein, eggs offer plenty of healthy fats, which play a crucial role in various bodily functions, including hormone production, nutrient absorption, and brain health.

Additionally, the combination of high-quality protein and essential fats in eggs supports metabolic health and keeps you feeling full longer, which promotes a healthy body weight. 

2. Rich in vitamins and minerals

Eggs, particularly the yolks, are packed with fat-soluble vitamins, including vitamins A, D, E, and K2. These vitamins are essential for various bodily functions, including bone health, heart health, and calcium metabolism.

Specifically, egg yolks are also one of the best dietary sources of vitamin A in its active form, which is crucial for eye health, immune function, and skin integrity. Vitamin A also plays a role in thyroid hormone conversion and may help reduce the risk of certain cancers.

Additionally, eggs provide essential minerals such as selenium, crucial for detoxification processes in the body, and phosphorus, which is needed to maintain bone health and cellular function.

3. Support brain health 

Egg yolks are one of the best dietary sources of choline, providing approximately 27 percent of the daily recommended value in just one egg.

Choline is an essential nutrient for neurological health as it promotes the production of neurotransmitters, which are chemicals that transmit signals across the central nervous system. 

This includes acetylcholine, a neurotransmitter that plays a significant role in memory, learning, mood, muscle control, and other vital nervous system functions.

Research published in Acta Neuropathologica found that low circulating choline levels are associated with an increased risk of Alzheimer's disease and other cognitive impairments. 

In addition, pasture-raised eggs are an excellent source of omega-3 fatty acids, which are crucial for reducing the risk of neurodegenerative diseases and have been found to enhance mood and mental well-being.

Key takeaways

Brown eggs vs. white eggs—is one healthier than the other? 

Eggshell color doesn't determine nutritional value. Instead, factors such as the hen’s diet and living conditions play a much more significant role in determining the nutritional value of eggs. 

Organic pasture-raised eggs are the best choice as they typically offer the highest concentrations of nutrients, including omega-3 fatty acids and carotenoids, while minimizing exposure to synthetic additives and growth hormones. 

FAQ

1. Are brown eggs better than white eggs?

No, eggshell color isn’t indicative of the nutritional value of the egg. Shell color is largely determined by the type of chicken breed that lays the egg. 

When choosing between white-shelled eggs and brown-shelled eggs, focus on details such as farming practices, freshness, and eggshell thickness rather than color.

2. Why are brown eggs more expensive? 

Brown eggs often cost more because the hens that lay them are typically larger breeds that require more feed, thereby increasing production costs. 

This price difference isn't related to nutritional superiority unless the product includes additional labels such as certified organic or pasture-raised.

3. What are the healthiest eggs to eat?

Pasture-raised and organic eggs from local farmers or farmers markets are often the healthiest choice.

Pasture-raised chickens graze on fresh foliage, insects, and worms, providing a more diverse and nutritionally dense diet, which typically translates into eggs with superior nutritional value. 

4. Are brown eggs organic?

Both brown and white eggs can be organic. To determine if an egg is organic, look for certifications that specify organic farming practices. 

5. Are cage-free eggs healthier?

Cage-free eggs aren't significantly healthier than those from caged hens. Cage-free and caged hens often consume similar feed, producing eggs with more unhealthy fats and fewer nutrients.

Pasture-raised eggs are the best choice, as these hens graze on a natural, diverse diet of foliage and insects, which enhances the eggs' overall nutritional profile.

6. Does the color of an egg yolk make a difference? 

Yes, yolk color can indicate nutritional value. Darker, more orange yolks typically come from pasture-raised hens raised on nutrient-rich diets.

However, yolk color may also be influenced by factors such as synthetic feed additives, hen breed, age, health, and egg storage conditions, making it an unreliable indicator of nutritional quality.

7. Do brown eggs have more protein?

No, the protein content of a brown egg isn't significantly different from any other type of egg. 

The color of eggs is determined by the chicken breed and can vary widely, from white and brown eggs to even blue and green eggs, all of which have similar protein contents. 

Sources

1. https://www.sciencedirect.com/science/article/pii/S0032579120304478 

2. https://pubmed.ncbi.nlm.nih.gov/37548694/