Ingredients
Servings
4
Recipe by
Paola Cornu, RDN
, photo by
, nutritional review by
Test Kitchen
Nutrition
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Article by
Paola Cornu, RDN
, photo by
Kick off a lifetime of healthy habits through keto
Personalized Keto meal plans
+1000 delicious, fast & easy-to-follow recipes
LearnEat: A complete Keto diet guide for beginners
Grocery list builder
Go ahead, move one step to your goals
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If you are fond of eggs,  then you’ve probably been through the dilemma of choosing the best ones.

Some people believe brown eggs are healthier or more natural, while others feel that white eggs are cleaner or simply taste better. We understand that it can be a daunting task to choose the best in terms of taste and health benefits.

But, are the differences between brown and white eggs more than shell-deep? Here is the answer.

Eggs come in many colors

brown vs white eggs

As we know, it’s common to find both brown and white eggs at the grocery store. However, many people don’t know what causes eggs to have different colors.

The answer is quite simple: the color of the egg color will depend on the breed of the chicken.

  • Chickens that have light-colored earlobes and white feathers will lay white-shelled eggs.
  • Chickens that have red earlobes and brown feathers will lay brown-shelled eggs.

The difference in color comes from certain pigments that the hens produce. The main pigment in brown eggshells is called protoporphyrin IX. It is made from heme, the compound that gives blood its red color.

But the main question here is: Are brown eggs healthier than white eggs? 🤔

The truth is that all eggs are nutritionally very similar, regardless of size, grade, or color.

Both brown and white eggs are healthy foods. When it comes to calories, both of them are equal but the overall nutrient value of the eggs depends on the environment of the chicken. Brown eggs are slightly richer in omega-3 content than white ones, but the difference is not significant. The protein and cholesterol content of both eggs is equal.

This means that the color of an egg’s shell doesn’t have much to do with how healthy it is. The only real difference is the pigment in the shell.

Eggs, due to various reasons, are considered to be super nutritious food. Be it brown or white, you must include eggs in your daily diet to enjoy their innumerable benefits.

But, if the color doesn’t matter, then what does?

📍If they are organic. Eggs that are certified as organic in the United States and European Union are from chickens given only organic and non-GMO feed. In addition, they have not been given antibiotics or hormones, though hormones are never permitted for laying hens.

Currently, there is no evidence that organic eggs are more nutritious than conventional eggs. Still, certified organic hens’ quality of life is probably better and greater access to sunshine probably increases the vitamin D in their eggs.

📍Free-Range. The label “free-range” signifies eggs that come from hens housed with some form of continuous access to the outdoors.

This ideally provides a better quality of life for the hens, which may also increase the nutritional quality of the eggs. For example,  free-range hens are more exposed to sunlight which makes their eggs have a higher vitamin D level.

To sum it up…

Eggs come in many colours, depending on the chicken breed. However, there is no nutritional difference between white and brown eggs. Nevertheless, other factors do affect the nutrition of eggs, such as the hen’s diet and housing conditions.

So the next time you need to buy eggs, make sure you’re taking these other factors into account. Shell color won’t tell you the whole story.

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