FoodNutrition

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

Registered dietitians explain the nutritional differences between brown eggs vs. white eggs and what type of eggs you should buy.

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Getty Images/Lena Ganssmann Photography
Published Jul 12, 2024

Written by 

Erin Davis

When you think of farm fresh eggs, you’re likely picturing a pretty basket of multi-colored eggs. My family raises chickens on our small hobby farm and that’s exactly what we get—dark brown, tan, white, and even green eggs. But when it’s time to sell them, not everyone wants a variety pack; some customers only want brown eggs. Why brown eggs? Are there more nutrients in brown eggs vs. white eggs?

Experts in This Article

Michelle Rauch

registered dietitian nutritionist for The Actors Fund

Miranda Galati

registered dietitian and founder of Real Life Nutritionist

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.

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.

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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.

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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.

  1. Shakoor H, Khan MI, Sahar A, Khan MKI, Faiz F, Basheer Ahmad H. Development of omega-3 rich eggs through dietary flaxseed and bio-evaluation in metabolic syndrome. Food Sci Nutr. 2020 Apr 30;8(6):2619-2626. doi: 10.1002/fsn3.1522. PMID: 32566179; PMCID: PMC7300047.

    ↩︎

  2. Welty FK. Omega-3 fatty acids and cognitive function. Curr Opin Lipidol. 2023 Feb 1;34(1):12-21. doi: 10.1097/MOL.0000000000000862. Epub 2022 Nov 25. PMID: 36637075.

    ↩︎

  3. Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. J Am Heart Assoc. 2022 Jun 7;11(11):e025071. doi: 10.1161/JAHA.121.025071. Epub 2022 Jun 1. PMID: 35647665; PMCID: PMC9238708.

    ↩︎

  4. D’Angelo S, Motti ML, Meccariello R. ω-3 and ω-6 Polyunsaturated Fatty Acids, Obesity and Cancer. Nutrients. 2020 Sep 10;12(9):2751. doi: 10.3390/nu12092751. PMID: 32927614; PMCID: PMC7551151.

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  5. Hayes A, Duffy S, O’Grady M, Jakobsen J, Galvin K, Teahan-Dillon J, Kerry J, Kelly A, O’Doherty J, Higgins S, Seamans KM, Cashman KD. Vitamin D-enhanced eggs are protective of wintertime serum 25-hydroxyvitamin D in a randomized controlled trial of adults. Am J Clin Nutr. 2016 Sep;104(3):629-37. doi: 10.3945/ajcn.116.132530. Epub 2016 Aug 3. PMID: 27488236.

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  6. Vičič V, Mikuš RP, Kugler S, Geršak K, Osredkar J, Kukec A. Vitamin D Fortification of Eggs Alone and in Combination with Milk in Women Aged 44-65 Years: Fortification Model and Economic Evaluation. Zdr Varst. 2022 Dec 28;62(1):30-38. doi: 10.2478/sjph-2023-0005. PMID: 36694792; PMCID: PMC9837813.

    ↩︎

  7. Zisis, Foivos, Elisavet Giamouri, Christina Mitsiopoulou, Christos Christodoulou, Charalampos Kamilaris, Alexandros Mavrommatis, Athanasios C. Pappas, and Eleni Tsiplakou. An Overview of Poultry Greenhouse Gas Emissions in the Mediterranean Area. 2023 Jan 19; Sustainability 15, no. 3: 1941.

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FoodNutrition

How To Tell if Your Peanut Butter Has Gone Bad (Because It Probably Has)

Answering the age-old question: Does peanut butter *actually* go bad?

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Photo: Stocksy/Mariela Naplatanova
Updated Feb 18, 2025

Written by 

Maki Yazawa

The nostalgia of a quality PB&J sandwich can quickly take you back to your childhood in the first bite. And honestly, nothing’s changed; I will never stop reserving a special spot in my pantry for peanut butter. Something about the slightly salty spread—paired with a sweet and tart jam or jelly—always hit the spot growing up. The best part: Peanut butter is good for you, shown to reduce cardiovascular and liver diseases with regular consumption. In fact, a registered dietitian previously crowned it the best nut butter of them all on Well+Good. (I mean, what else will you reach for when you need a post-workout pick-me-up, an ideal hiking sandwich spread, or a midnight snack?)

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That being said, while some can easily go through an entire peanut butter jar in a week (shoutout to parents with little ones), most consumers actually take a few to several months to reach the bottom of the container. All good, whatever your pace, save for the fact that this beloved spread spoils a lot faster than you assume.

So, how fast exactly does peanut butter go bad? Despite the fact that it appears to last virtually forever, peanut butter often expires within just a few months after opening or even sooner. Here, we’ve gathered a few pointers for determining whether your creamy-slash-crunchy nut butter has spoiled or is still usable with indicators like smell, taste, and appearance.

Does peanut butter go bad?

As peanut butter contains minimal water due to its high fat content (less than one percent), a sealed jar of the spread can sit in the pantry for anywhere from six months to two years before spoiling if it’s made with preservatives like sodium benzoate—a pickling agent that inhibits bacteria growth. However, an opened jar (which exposes the spread to microorganisms fueled by oxygen) can only last two to three months, depending on the type and how it’s stored. An unopened jar of natural peanut butter will last just six months maximum at room temperature, unopened; once opened, it will likely start to turn after just a month.

Why? Studies show that natural peanut butters made without oil, sugar, or stabilizers tend to have a shorter shelf life than those made with stabilizers and preservatives. Once an opened jar of nut butter begins to interact with environmental factors, its oxidative stability—the chemical reactions between fatty acids and oxygen that cause rancidity—begins to decrease.

How do you know your peanut butter is expired?

A jar of nut butter that's past its prime will begin to taste rancid, bitter, or overly pungent. According to a study on the quality of natural peanut butters during storage, natural PB kept at 50°F (10°C) began demonstrating loss in oxidative stability (or freshness) after just 12 weeks. Alternatively, when stored at higher temperatures of 77°F and 95°F (25°C and 35°C, aka closer to your kitchen’s room temperature), the stability shortened to only four weeks.

Aside from the yucky taste of rancid peanut butter, the spread will also emit a foul odor. If the spread gives off a bitter, metallic, or soap-like scent, it is time to part ways. Additionally, if the color darkens, the texture becomes dry, or there are signs of mold growth, the peanut butter has gone bad. However, don’t be alarmed by natural oil separation; it’s completely normal and a sign of good-quality natural nut butter. And, of course, always check the expiration date to use as a starting point of reference.

How to store peanut butter so it lasts longer

Although peanut butter is one of those foods that don’t need to be refrigerated (technically speaking), it can definitely benefit from some cooler temperatures. In fact, storing nut butters in a dry, cool environment can help them stay fresh for longer. So, should you refrigerate peanut butter after opening? You bet (that is, if it takes you a while to get through an entire jar).

Once opened—if you don’t expect to be using it up in the immediate future—simply place the jar in the fridge to reduce moisture exposure and bacterial growth, which will add months to its shelf life. If you see separation occurring between the solids and oils, flip the jar upside down when stashed away. This will help re-incorporate the ingredients once flipped back, right side up. (Or if you’re pressed for time, agitating the separated liquids with a spoon or spatula will always do the trick.) You can also soften cold peanut butter fast by simply leaving it out at room temperature for 10 to 15 minutes.

Tips to extend the shelf life of your peanut butter

If your household doesn’t consume peanut butter regularly and you’re looking for a way to cut back on food waste, freezing the nut butter will buy you even more time to use it up—think years (!). But this is best for a long-term pantry stocking case; how can you freeze it without having to regularly defrost the entire jar to simply get a spoonful out? We’ve got two genius hack so you can always have ready-to-eat PB in mere minutes, no broken spoons in sight.

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1. Freeze it into single-portion cubes

Transfer the contents of your opened jar of PB to ice cube trays to freeze the spread in convenient single-portion chunks. Once solid, drop them into freezer bags for easy access. When ready to use, grab the desired portion out of the bag and simply defrost it for a few minutes. Before you know it, you’ll have pre-portioned cubes of peanut butter conveniently ready for baking a batch of gooey banana peanut butter brownies, decadent peanut butter banana bread, or even just for overnight oats. Swoon. Plus, the single portions are also ideal for a pre-bedtime banana and peanut butter snack that can help boost relaxation and aid in better sleep. We love.

2. Freeze it into no-spreading-necessary, ready-to-eat sheets

Better yet, according to a viral TikTok video, you can also enlist your freezer to make the most perfect vegan peanut butter and jelly sandwich. This trick helps you avoid those terrible bread tears (which can happen as you spread your glob of peanut butter) by freezing thin layers of the nut butter on parchment paper for ready-to-use portions. It also frees up more freezer space than storing a bag of cubes. In the video, Eitan Bernath explains that you should start by spreading a large amount of peanut butter on a sheet of parchment into a thin layer using a spatula. Then, cover the layer with another sheet of parchment paper and press firmly with your hands or using a rolling pin to smooth out the peanut butter into an even, uniform layer.

Next, freeze the parchment-lined peanut butter on a flat sheet tray for at least half an hour to an hour. You can perform the same steps and freeze thin sheets of jam, too (though depending on the consistency, it may not freeze as well as the peanut butter). Once the spreads have completely frozen, remove them from the tray, and cut them into individual-sized portions. If making a traditional PB&J sandwich, cut the layers to match the shape of your bread. Lastly, carefully remove the parchment paper before assembling your sandwich. The result? A delicious PB&J sandwich, minus the torn bread (and more importantly, no expired peanut butter in sight).

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FoodCookingNutrition

Food Sequencing: What Is It, and Does It Work?

The science behind eating your foods in specific order.

a person sits at a table enjoying healthy fruit, vegetable and meat salad with balance nutrition
Photo: Getty
Published Feb 16, 2025

Written by 

Christina Manian, RD

When balanced eating habits come to mind, most of us immediately think of the foods filling our plate. Are they rich in a variety of beneficial nutrients like fiber, protein, vitamins, and minerals while also being lower in others like trans fat and added sugar? Calculating this while also getting a tasty meal on the table can already be a tall order in and of itself. Once you’ve gotten through that step and it’s time to dig in, most of us automatically reach for the most appetizing food on the plate first. 

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However, some healthcare professionals and health-focused influencers are encouraging us to take a different approach: Food sequencing or eating the foods on our plate in a specific order to maximize benefits. “The concept is based on how different types of foods affect your digestion, metabolism, and even blood sugar levels,” explains Lauren Manaker MS, RDN, LD, a registered dietitian based in Charleston, South Carolina. 

If you’ve heard of this concept before or it has piqued your interest, but you haven’t known how to start, you’re in luck. Let’s explore what food sequencing actually entails, if it’s truly beneficial to overall health, and how to employ it in your everyday life–if you’re so inclined.

What is food sequencing?

Food sequencing is a technique that involves eating everything on your plate in a really specific order, which can boost or support many different facets of digestion, from blood sugar levels to the amount of nutrients your body can process. While it’s unclear who thought of the concept or when it was invented, some of the first research on food sequencing was published in 2011 by a group of Japanese researchers aimed at determining the glycemic effect of eating veggies before carbohydrates. Interest in the technique has only grown since that time, with a slew of studies now published on the topic.

“The principle behind food sequencing is that the order in which you eat the macronutrients (carbohydrates, proteins, and fats) and fiber on your plate can influence your digestion, blood sugar levels, satiety, and nutrient absorption,” says Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women's health specialist, and owner of Simply Nourished Functional Nutrition. This is because of how each of these nutrients are metabolized and utilized in the body.

The generally recommended order for food sequencing is to start with fiber-rich, non-starchy vegetables (basically every option outside of potatoes, corn, legumes, and winter squash), then reach for protein-rich foods and healthy fats. Finish out the meal with any carbohydrate sources.

Does food sequencing actually benefit your health?

A common thread between fiber, protein, and healthy fats (the first foods to reach for, in that order) is that they slow digestion. This results in not only increased feelings of fullness and better energy levels after eating but also improved blood sugar regulation through delayed glucose absorption to prevent extreme sugar spikes and dips. “This is particularly beneficial for individuals with insulin resistance, prediabetes, or diabetes,” explains Schlieger. 

While many people may experience higher blood sugar levels (also known as hyperglycemia) after eating, food sequencing can help to significantly reduce these numbers according to research. Food sequencing may also help regulate insulin levels post-meal, as shown in a randomized control trial from 2023. Further, a review found this method to not only be an effective strategy for managing metabolic conditions like type 2 diabetes through blood sugar and insulin control, but a great tool for preventing these diagnoses as well.

Food sequencing may also promote better nutrient absorption. “Fiber-rich and non-starchy vegetables, when consumed first, create a protective, gel-like layer in the gut which slows carbohydrate absorption but doesn’t interfere with nutrient uptake, allowing the body to better absorb vitamins, minerals, and phytonutrients,” says Schleiger.

Starting with fiber first can encourage better digestive health, too, as complex carbohydrates are a major driver of healthy digestion and regularity. Plus, soluble fiber is a key food source for the healthy gut bacteria living in our microbiomes as a prebiotic.

Finally, food sequencing could also help support maintaining your weight—leading to fewer “yo-yo” fluctuations. “By prioritizing fiber and protein, which tend to have lower calorie densities and high satiety effects, food sequencing can help people manage portion sizes and cravings, indirectly supporting weight management goals,” Schleiger explains.

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Trying food sequencing

“While food sequencing isn’t a cure-all, it’s a simple and potentially beneficial habit to consider.,” says Manaker. “It’s not restrictive or overly complicated, which makes it approachable for most people.” Plus, it doesn’t require any major eating habit overhauls, food group eliminations, and overall is effectively low-risk.

Starting is pretty darn easy, too. Say you’re sitting down to a dinner of grilled salmon, roasted potatoes, and a colorful salad. Yum! You’d begin your meal with the salad (which many folks already do, especially when out to eat), then enjoy your salmon, and finish with the potatoes. Then, if dessert is on the menu, you’d eat that after the meal, as is the standard practice.

The only time this gets tricky is if your meal is a combination dish–think sandwiches, lasagnas, pastas, or tacos. In this case, you could add a salad to the mix and eat that first, pick around to have your first few bites be mostly veggie-focused, or even pull out a piece of protein from the dish to start with as a pseudo-workaround. Alternatively, you can just forgo the concept for that specific meal. “If it causes stress, it's best to skip it,” Manaker assures. Schleiger concurs, adding “even if practiced occasionally, sequencing is a useful tool for mindful eating that can have positive effects over time.”

What’s most important is listening to your body’s cues when trying this method. If you find that it doesn’t make you feel your best or results in unwanted gastrointestinal symptoms like gas, bloating, diarrhea, or constipation, it may not be the best choice for you. Otherwise, food sequencing can be a great hack for boosting your metabolic and digestive health with minimal  additional effort.

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