There isn’t a nutritional difference between brown and white eggs. What matters more is the hen’s diet and living conditions. Eggs from hens fed high-quality feed and given space to roam outdoors tend to have a better flavor and slightly more nutrients. When choosing the best egg for you, consider factors like grade, 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 the 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 doesn’t change the nutritional content.
Brown and white eggs are very similar in protein, vitamin, and mineral content. A large egg, no matter the shell color, has about 70 calories, 6 grams of protein, and nutrients like vitamin B12, choline, and selenium.
Taste differences are also minimal. Some people find that brown eggs taste “richer,” but this usually has more to do with how the hen was raised and what it was fed than the shell color. Hens that roam on pasture often produce eggs with brighter yolks and slightly different flavors because of a more varied diet.
Brown eggs often cost more than white eggs. This is because breeds that lay brown eggs are usually larger and require more feed, increasing production costs.
Although shell color doesn’t affect an egg’s nutritional content, other factors can. Here are some things to consider for picking tastier, more nutritious eggs:
- Hen’s diet: Chickens fed a diet high in omega-3 fatty acids (often from flaxseed or algae) produce eggs with more omega-3s. These are healthy fats that support heart and brain health. These eggs will be labeled as enriched with omega-3 fatty acids.
- Living conditions: While research is limited, some studies show that eggs from pasture-raised hens may have slightly more healthy fats and antioxidant compounds than free-range or caged eggs. Many people also choose pasture-raised eggs for animal welfare and environmental reasons.
- Organic: Eggs with the USDA’s National Organic Program seal come from cage-free hens that have at least outdoor access. The hens are fed an organic diet of feed free of fertilizers and conventional pesticides.
- Grade: Grade AA eggs are the highest quality. They have clean, unbroken shells and firm, round whites. Grade A eggs are also high quality. They have clean shells and “reasonably” firm whites.
- Shop local: You can buy eggs from local farms that practice humane and sustainable farming methods. This may result in fresher, better-tasting eggs.
