Brown Eggs Aren’t Healthier Than White Eggs, but These Are the Ones You Should Consider Buying

Here, we chatted with some registered dietitians to get to the bottom of brown eggs vs. white eggs, share why egg shells have different colors, and what it means for their nutritional value.

Why are eggs different colors?

Although the eggs you see at the grocery are often brown or white, eggs actually come in a variety of colors, from reddish brown, speckled tan to olive green, light blue, white, or pink. As farmers, we associate vibrantly colored eggs with happy chickens that have the best laying conditions. But does that mean we need to stop buying plain white eggs? Not at all.

According to Miranda Galati, RD, registered dietitian and founder of Real Life Nutritionist, it’s a common misconception that brown eggs are healthier or more natural than white eggs. “The truth is that the color of an egg has nothing to do with its nutritional content, and everything to do with the breed of hen laying it,” she says.

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That’s why the eggs collected from our coop all look different. We have several different breeds pecking along in our yard. “Different breeds of chickens produce different colored eggs. According to the USDA, brown eggs come from Rhode Island Red, New Hampshire, and Plymouth Rock hens, while white eggs come from Leghorn, White Rock, and Cornish hens. Some chickens even produce green and blue varieties," Galati says.

“Choosing regular white or brown eggs is the best budget-friendly choice. If you have a little more money to spend, vitamin-enhanced eggs that contain extra nutrients like vitamin D or omega-3 can be a worthwhile upgrade.”—Miranda Galati, RD, dietitian

Brown eggs vs. white eggs: Which is healthier?

The pigments that give fruits and vegetables their vibrant colors contain different nutrients, therefore, consuming a variety of produce is encouraged. So, is this the same for eggs?

Michelle Rauch, RDN, registered dietitian nutritionist for The Actors Fund, explains why we don’t have to ditch white eggs. “The nutritional profile between brown and white eggs is nearly identical unless the feed for the chickens was enhanced with ingredients to boost the omega-3 content. Otherwise, both colored eggs contain similar amounts of vitamins, minerals, and protein, and there is no difference in taste, texture, or cooking properties.”

You’ll see this if you crack a brown egg and a white egg into a bowl. Without the shell, they are identical. The same goes for green, speckled, or pink eggs. While they are aesthetically pleasing, they don’t offer additional benefits. You don’t eat the shells (although you can use eggshells to make bone broth). Plus, unless you want to pay premium prices, colorful eggs may be hard to come by.

How to choose which eggs to buy

When you’re buying eggs, there are several options available. “All eggs are good eggs in my book. Regardless of the color of eggs and the specific variety you’re buying, eggs are always packed with nutrients like high-quality protein, vitamin A, choline, and iron,” says Galati.

She continues, “Choosing regular white or brown eggs is the best budget-friendly choice. If you have a little more money to spend, vitamin-enhanced eggs that contain extra nutrients like vitamin D or omega-3 can be a worthwhile upgrade.”

Nutrient-enhanced eggs

Farmers can boost the nutritional content of their eggs through the diet of their chickens.  “To boost the nutrient content of eggs, flaxseeds are added to the chickens’ feed. Flaxseeds contain omega-3s¹ in the form of ALA (alpha-linolenic acid) and DHA (docosahexaenoic acid) which in turn gets deposited into the egg,” Rauch explains.

This is ideal for people who don’t like fish but want to increase their omega-3 intake. Omega-3s have multiple benefits, such as helping to prevent cognitive decline², improve heart health, lower blood pressure³, and reduce inflammation⁴ and chronic disease risk.

Furthermore, if you’re struggling to get enough vitamin D, eggs may be your answer. Eggs are already an excellent source of the sunshine vitamin⁵, but when the chickens’ feed is fortified, the vitamin D content is even greater. Vitamin D-fortified foods, like eggs, can greatly increase vitamin D intake⁶ and prevent deficiency.

Free-range eggs

Besides feed ingredients, a hen’s environment may also have an impact on egg quality. When chickens are allowed to free-range, they’re constantly pecking—foraging for bugs, flowers, and plant seeds that add variety to their diets. “These chickens are more likely to produce eggs with increased levels of omega-3 fatty acids,” Rauch says.

Another benefit to free-range or pastured eggs is improved animal welfare. “It allows for the chickens to have access to the outdoors and avoid overcrowded enclosures," Rauch says.

Free-range eggs may also be a more environmentally friendly choice. “In addition to the ‘natural fertilization’ of the soil that may reduce the need for synthetic fertilizers, intensive grain production for feed is known to be a major contributor to greenhouse gas emissions⁷,” explains Rauch.

You’ll notice free-range eggs are more expensive. So it’s up to you if the price difference is worth it. “Choosing free-range eggs means the hens have different living conditions that might enhance their quality of life, but it won’t make a substantial difference to the eggs' nutritional content,” Galati says.

Bottom line: Whether you are making the perfect hard-boiled eggs or frittata roll-ups, any color egg will fit the bill. Brown and white eggs provide the same nutrients. But if you're looking for eggs with a little more nutrition, consider buying nutrient-enhanced or free-range eggs. These eggs offer more vitamin D and omega-3 fatty acids, thanks to the hens' feed and environment.