Eggs are one of the most common and wholesome foods in diets worldwide: it’s what we call a multifaceted whole meal. Eggs are a nutrient storehouse, which is valued as the most popular and largely consumed food across the globe.
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Eggs are a source of complete protein and a comprehensive whole meal. Most people have a choice when it comes to egg colour. A few people believe that brown eggs are healthier, while others feel that white eggs are tastier and nutritious. Are the differences between brown and white eggs more than shell-deep? Take this two-minute read to know if they really make any difference.
Brown Vs White Eggs
Whether you crack open a brown egg or a white one, you’re likely getting the same wholesome, nutritious package including protein, healthy fats, vitamins, and minerals.
The shell colour has nothing to do with nutrients. It all comes down to the breed of the chicken.
Chickens with white feathers and white earlobes lay white eggs.
Chickens with brown feathers and red earlobes lay brown eggs.
Also Read: Eggs: Types, Nutrition, Health Benefits, Uses For Skin And Side Effects
That’s it. No magic minerals. No hidden powers. Just chicken genetics strutting their stuff. Brown eggs sometimes cost more because the hens laying them are larger and eat more organic feed.
Nutritional Difference
Both brown and white eggs are almost similar and deliver high-quality protein, healthy fats like omega-3 fatty acids (content varies by hen’s diet), a rich array of vitamins including Vitamins B2, B12, A, D, E and minerals such as iron, phosphorus, and selenium. In addition, contains choline, lutein, zeaxanthin, potent antioxidants that augment overall health. Egg yolk is considered the star nutrient for optimising brain and eye health; whites confer pure, cholesterol-free protein, which serves as perfect fuel for muscles, and overall wellness.
However, other factors can affect the nutritional content of an egg.
Although other factors can impact the nutritional value of an egg, such as the hen’s environment can have a major effect. Eggs from hens that are allowed to roam and graze in the sunshine contain 3-4 times more vitamin D, than ones raised conventionally.
The diet of the hen also affects the nutritional content of eggs. Those hens who fed a diet loaded with omega-3 fatty acids produce eggs that contain higher amounts of omega-3 fatty acids than normal. Also, the same effect has been found with vitamin D when hens graze vitamin-D-enriched feed.
Which Egg is Healthier?
Both eggs give the same health benefits:
Promote better muscle building and maintenance owing to their rich protein profile.
Builds a robust immune system and promotes brain development and memory from vast reserves of vitamins and minerals
Supports good vision and eye health thanks to lutein and zeaxanthin
Keeps you satiated and fuller for a longer duration and is perfect for weight-management meals.
You can practically turn eggs into anything from fluffy breakfast clouds to fancy dinner omelettes.
Also Read: Does Eating Boiled Eggs Help You Lose Weight? Find Out Here
Does The Colour Of Eggs Impact Taste?
Some people feel that brown eggs taste better than white eggs. Well, both eggs generally taste the same. But the taste of the eggs can be affected by their quality, cooking method and the diet of the hen that laid them.
Side Effects
Eggs are wholesome foods that confer numerous benefits; however, they have a few side effects:
Those with egg allergy should avoid them (especially kids).
Eating plenty of yolks daily might raise cholesterol for some genetically sensitive individuals.
Raw eggs can risk salmonella, so keep food safety in check.
If your diet is already high in saturated fats, balance your egg intake.
Moderation is usually the key mantra. One to two eggs daily works well for most healthy adults.
Conclusion
White eggs, brown eggs, both are just different outfits on the same nutritious superstar. The major difference is shell colour and price. However, other factors do affect the flavour and nutrition of eggs, including the hen’s diet and housing conditions.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
Acceptance of brown-shelled eggs in a white-shelled egg market
Author links open overlay panel
N.P. Johnston, L.K. Jefferies, B. Rodriguez,
D.E. Johnston
https://www.sciencedirect.com/science/article/pii/S003257911941986X
The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health
Sophie Réhault-Godbert 1,*, Nicolas Guyot 1, Yves Nys 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6470839/
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