Which Color Egg Has More Protein? Debunking the Eggshell Myth

October 7, 2025 •

4 min read

According to the USDA, there is no inherent nutritional difference between brown and white eggs, directly answering the question, which color egg has more protein?. This revelation debunks a long-standing food myth by confirming that shell color has no bearing on an egg's nutritional content. Instead, other factors like the hen's diet and environment are far more important.

Quick Summary

An egg's protein content is not determined by its shell color. The breed of the hen dictates the shell's hue, while the hen's diet and living conditions influence the overall nutritional value of the egg.

Key Points

Shell color is genetic: A hen's breed, not its diet, determines the color of its eggs.
Protein content is consistent: The amount of high-quality protein is virtually identical in large white and brown eggs.
Diet influences nutrients: A hen's food intake can enrich eggs with nutrients like omega-3s and vitamin D.
Size impacts total protein: A larger egg, regardless of color, contains more overall protein than a smaller one.
Housing affects vitamins: Free-range or pasture-raised hens with sun exposure produce eggs with higher vitamin D levels.
The myth of taste difference: There is no scientific evidence that brown eggs taste different than white eggs; taste depends more on freshness.

For generations, a common misconception has persisted that brown eggs are nutritionally superior to white eggs. Many consumers believe that the darker shell color indicates a more natural or healthier product. However, numerous scientific studies and agricultural experts confirm that an egg's shell color is not a reliable indicator of its nutritional value. The belief that one color egg has more protein is simply a myth.

The Genetic Factor Behind Egg Color

The color of an eggshell is a result of genetics and a pigment deposition process that occurs inside the hen. During the 26 hours it takes for a hen to produce an egg, the shell is coated with pigments just before laying.

White eggs: Laid by hens that do not produce shell pigments, such as the White Leghorn breed.
Brown eggs: Laid by hens with different genetic makeup that deposit a brown pigment, called protoporphyrin, onto the shell. Common brown egg-laying breeds include the Rhode Island Red and Plymouth Rock.
Other colors: Specialized breeds like the Araucana lay blue or green eggs due to the pigment biliverdin.

Regardless of the pigment, what's inside the shell remains nutritionally similar, assuming the hens are fed a standard diet under similar conditions. The shell's purpose is to protect the egg, not to alter its nutritional profile.

The Real Drivers of Egg Nutrition

While shell color is irrelevant to nutrition, several factors genuinely influence an egg's quality. Paying attention to these aspects will help you choose the most nutritious eggs for your diet.

Hen's Diet

A hen's diet is arguably the most significant factor affecting the nutritional content of its eggs.

Omega-3 Enriched Eggs: Hens fed a diet supplemented with ingredients like flaxseed, algae, or fish oil produce eggs with significantly higher levels of omega-3 fatty acids.
Vitamin D Enriched Eggs: Chickens exposed to more sunlight or fed a diet fortified with vitamin D produce eggs with higher vitamin D content.
Yolk Color: The color of the yolk is also a reflection of the hen's diet, with carotenoid-rich feeds (like marigold petals) resulting in a darker orange yolk. This, however, has no bearing on protein content.

Hen's Housing System

The hen's living environment can also play a role, particularly for vitamin D content, though it doesn't affect the baseline protein level. Free-range or pasture-raised hens with continuous access to the outdoors are more likely to have higher vitamin D levels in their eggs due to sun exposure. Their ability to forage for insects and grasses can also influence the flavor and nutrient density.

Egg Size

It's a matter of simple volume: a larger egg will contain more total protein than a smaller one. However, the relative concentration of protein per gram of edible egg remains largely consistent. For example, a large egg contains approximately 6.3 grams of protein, while a jumbo egg can have nearly 8 grams.

Comparison of Standard Brown vs. White Eggs


Feature	Brown Eggs (Standard)	White Eggs (Standard)	Conclusion
Shell Color	Brown, caused by genetics	White, caused by genetics	Difference is purely cosmetic.
Protein Content	~6.3g for a large egg	~6.3g for a large egg	No significant difference.
Taste	No scientific difference.	No scientific difference.	Taste is more influenced by freshness and diet.
Cost	Often slightly more expensive.	Typically less expensive.	Higher cost due to larger hen breeds requiring more feed, not nutrition.
Nutritional Value	Similar to white eggs.	Similar to brown eggs.	Identical nutrient profiles unless hen's diet is enhanced.

How to Choose the Healthiest Eggs

When you're shopping for eggs, focus on the information that truly impacts nutritional quality, rather than the shell color. Look for labels indicating how the hens were raised and what they were fed.

Pasture-raised: These hens spend a significant amount of time outdoors, often resulting in eggs with higher levels of certain nutrients like vitamin D.
Omega-3 fortified: These are a great choice if you are looking to boost your intake of this essential fatty acid.
Organic: This certification ensures the hens are raised on an organic, non-GMO diet and have access to the outdoors.
Freshness: The fresher the egg, the better the quality and taste. Check the 'best before' date on the carton.

Ultimately, all eggs, regardless of shell color, are a fantastic source of high-quality protein and essential nutrients. The choice between brown and white eggs comes down to personal preference and budget, not nutritional concerns.

Conclusion

The myth that one color egg has more protein is easily dispelled by scientific evidence. The color of an egg's shell is merely a result of the hen's genetics and is not an indicator of its protein content, taste, or overall nutritional value. Instead, smart consumers should look for information about the hen's diet and living conditions to determine an egg's true nutritional profile. Whether you choose brown or white, you're getting a nutritious, protein-rich food that is an excellent addition to a balanced diet. The healthiest egg for you is the one laid by a healthy hen, regardless of its shell's hue.

Authoritative outbound link placeholder: example - Healthline: Brown vs. White Eggs

Frequently Asked Questions

No, the color of the shell does not affect the protein content. Both white and brown eggs contain a similar amount of high-quality protein, which is determined by the egg's size, not its shell's hue.

There is no inherent nutritional difference between eggs based on their shell color. Any slight variations in nutrient levels are related to the hen's diet, age, and living conditions, not the shell's pigment.

Brown eggs can be more expensive because the breeds of hens that lay them are typically larger and require more feed. This increased production cost is then passed on to consumers.

There is no scientific evidence to suggest that brown eggs taste better than white eggs. Taste differences are more likely influenced by the hen's diet and the egg's freshness.

The hen's diet and environment are the key factors determining an egg's nutritional profile. For example, enriched eggs are produced by hens fed special diets to increase omega-3s or vitamin D.

Yes, the yolk color can indicate the hen's diet. A darker yellow or orange yolk often comes from hens that eat more colorful, carotenoid-rich foods like corn or grass. It does not affect the protein content.

No, cooking does not change an egg's protein quantity. The protein in raw and cooked eggs is the same, though the heat makes the protein easier to digest. Raw eggs carry a risk of salmonella and should be cooked.