The Truth About Brown vs White Eggs

At the grocery store, the egg aisle can spark a surprisingly common question: Should you choose brown eggs or white ones? Many people assume brown eggs are more natural, healthier, or better for you. But the truth is, when it comes to nutrition, the color of the shell has little to do with what’s inside.

What Determines Egg Color?

The difference between brown and white eggs comes down to the breed of the hen that lays them:

• White-feathered hens with white earlobes typically lay white eggs.

• Red-feathered hens with red earlobes generally lay brown eggs.

This genetic trait doesn't affect the egg's nutritional value, taste, or quality only the shell color.

Are Brown Eggs More Nutritious?

No. Despite their earthy appearance and often higher price tag, brown eggs are not inherently more nutritious than white eggs. Both contain similar amounts of:

• Protein: About 6 grams per egg

• Healthy fats

• Essential vitamins and minerals like vitamin D, B12, selenium, and choline

That said, nutritional differences can exist but they’re based on the hen’s diet and living conditions, not the color of the egg. For example:

• Hens that are pasture-raised or eat a diet rich in omega-3s may produce eggs with higher omega-3 content, regardless of shell color.

• Eggs labeled as “organic” or “free-range” refer to farming practices, not the egg’s nutritional profile.

According to the USDA, both brown and white eggs meet the same nutrient standards unless fortified or enriched by feed.

Why Are Brown Eggs More Expensive?

The higher cost of brown eggs is mostly due to the hens. The breeds that lay brown eggs tend to be larger and require more food, which increases production costs. That added expense is passed on to consumers not because the eggs are higher quality, but simply because they cost more to produce.

Taste and Cooking: Is There a Difference?

In blind taste tests, most people can’t distinguish between brown and white eggs. Flavor can vary slightly based on the hen’s diet, but not because of shell color. Both types of eggs behave the same when:

• Scrambled or fried

• Baked into cakes and cookies

• Boiled for snacks or salads

So whether you’re making a morning omelet or baking muffins, either egg will do the job.

How to Choose the Best Eggs for You

Instead of focusing on color, pay attention to:

• Labels: “Pasture-raised,” “organic,” or “omega-3 enriched” can give more insight into quality.

• Freshness: Check the sell-by or pack date.

• Storage: Keep eggs refrigerated to maintain quality and safety.

If you’re concerned about animal welfare or want eggs with slightly higher nutrient profiles, look for trusted certifications or farmer-sourced options. But again, shell color is just that a color.

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