Are Brown Eggs Better for You Than White Eggs?

There is no nutritional difference between brown and white eggs. What matters most is the hen’s diet and living conditions. Eggs from chickens fed high-quality feed and given space to roam outside tend to have better flavor and a bit more nutrients. When choosing the best egg for you, consider factors like quality, farming practices, and your budget.

Eggs come in many colors, but white and brown are the most common you’ll see in stores. The color of an eggshell depends on the breed of chicken.

Chickens with white feathers and white earlobes usually lay white eggs. Chickens with reddish-brown feathers and red earlobes tend to lay brown eggs. However, the color of the chicken or egg shell does not change the nutritional content.

Brown and white eggs are very similar in terms of protein, vitamin and mineral content. A large egg, regardless of shell color, contains about 70 calories, 6 grams of protein, and nutrients like vitamin B12, choline, and selenium.

The taste differences are also minimal. Some people find brown eggs to have a “richer” taste, but this usually has more to do with how the hen was raised and what she was fed than the color of the shell. Chickens that roam pasture often produce eggs with brighter yolks and slightly different flavors due to a more varied diet.

Brown eggs often cost more than white eggs. This is because breeds that lay brown eggs are generally larger and require more feed, which increases production costs.

Although shell color does not affect the nutritional content of an egg, other factors can. Here are some things to consider when choosing tastier, more nutritious eggs:

• Chicken diet: Chickens fed a diet rich in omega-3 fatty acids (often from flaxseed or algae) produce eggs with more omega-3. These are healthy fats that support heart and brain health. These eggs will be labeled as enriched with omega-3 fatty acids.
• Living conditions: Although research is limited, some studies show that eggs from pasture-raised chickens may contain slightly more healthy fats and antioxidant compounds than eggs from free-range or cage-raised chickens. Many people also choose pasture-raised eggs for animal welfare and environmental reasons.
• Organic: Eggs bearing the USDA National Organic Program seal come from cage-free hens that have at least some access to the outdoors. The chickens are fed an organic diet, without conventional fertilizers or pesticides.
• Grade: Grade AA eggs are of the highest quality. They have a clean, unbroken shell and a firm, round white. Grade A eggs are also high quality. They have clean shells and “reasonably” firm whites.
• Buy local: You can purchase eggs from local farms that practice humane and sustainable farming methods. This can result in fresher, more flavorful eggs.