Brown vs. White Eggs: What’s the Difference, Really?
When you’re at the grocery store, staring at rows of egg cartons, you've probably wondered: brown eggs or white eggs, does it actually matter? Brown eggs often cost more and seem a little more rustic, but are they really better for you or tastier? Let’s crack open the facts.
Brown Eggs vs. White Eggs: Is There a Difference, and Which Should You Buy?
Despite what you might’ve heard, brown eggs and white eggs are nearly identical when it comes to nutrition. The egg color difference is simply a result of the breed of the hen. White-feathered hens with white earlobes typically lay white eggs, while red-feathered hens with darker earlobes tend to lay brown eggs.
Whether you're making a veggie scramble or baking a cake, both types of eggs offer the same nutritional value. One large egg has about:
74 calories
6 grams of protein
5 grams of fat
and very few carbohydrates.
Eggs are packed with vitamins like A and B7 (biotin), along with antioxidants like lutein and zeaxanthin that are great for your eyes. Choline, another key nutrient found in eggs, plays a big role in brain health and fetal development.
And, while eggs do contain cholesterol, research suggests it's not the dietary villain it was once thought to be. The bigger concern for heart health is saturated and trans fat, which eggs are low in.
So, if you're choosing brown eggs thinking they’re more nutritious, the truth is, white eggs hold their own just fine.
What About Yolk Color?
You might assume that a deeper orange yolk means a more nutritious egg, but yolk color mostly reflects the hen’s diet, not the health benefits.
Chickens that eat more pigmented feed, like marigold petals or corn, lay eggs with richer yolks. While the nutrients can vary slightly based on feed, yolk color isn’t really a reliable indicator of quality.
Why Are Brown Eggs More Expensive?
It’s not about being healthier. Brown-egg-laying hens are typically larger and eat more, which raises the cost for farmers. That gets passed on to us at checkout. If the brown eggs are also organic or pasture-raised, the price climbs even higher due to better feed and living conditions.
That said, shell color has nothing to do with how the hens are raised. You can find white or brown eggs labeled as cage-free, organic, or pasture-raised. These labels tell you a lot more about animal welfare and farming practices than color can.
Understanding Egg Carton Labels
To make a more informed choice, focus on what the label says about how the eggs were produced:
Grade AA, A, or B: These categories refer to the quality of the egg, including yolk shape and shell cleanliness. Grade AA is the highest.
Organic: These hens are fed organic feed and given access to the outdoors.
Cage-Free: These hens aren’t kept in cages but may still be confined indoors.
Free-Range: These hens are allowed outside, though how often or how long varies.
Pasture-Raised: These hens roam in grassy fields and forage naturally, often considered the gold standard.
Looking at these designations is far more useful than choosing based on whether the eggs are brown or white.
Which Should You Buy?
When deciding between brown eggs or white eggs, consider your priorities. If you're focused on egg nutrition, both are equally good choices. If animal welfare or sustainable farming practices matter to you, look for labels like pasture-raised or certified organic, regardless of the color.
And, if you’re loyal to brown eggs because they seem more wholesome, that’s okay, too. Just know the difference is mostly cosmetic.
Choosing the Right Eggs for You
Brown eggs may look heartier but, when it comes to taste and nutrition, they’re not inherently better than white eggs. Shell color is simply a matter of hen genetics, not health.
The next time you're scanning the egg aisle, make a choice based on how the eggs were raised and what aligns with your values, rather than the shade of the shell.