Which Eggs Are Healthiest: Brown or White?

November 18, 2025 •

4 min read

According to the American Egg Board, a large egg contains about 70 calories and 6 grams of protein, regardless of shell color. Despite this fact, a common misconception persists that brown eggs are nutritionally superior to white eggs. This article cuts through the confusion to reveal which eggs are healthiest and why shell color is the least important factor to consider.

Quick Summary

The color of an egg's shell, whether brown or white, is determined solely by the hen's genetics and does not affect nutritional value, taste, or quality. Key nutritional differences are influenced by the hen's diet and living conditions, not shell pigment.

Key Points

Shell Color Is Genetic: The color of an egg's shell, whether brown or white, is determined solely by the breed of the hen and has no bearing on its nutritional content or taste.
Nutrition Depends on Diet: The most important factor for an egg's nutritional value is the hen's diet and environment, not the shell color.
Nutritional Parity: Conventional brown and white eggs have virtually identical nutrient profiles, including protein, calories, and fat.
Labels Provide Real Clues: To find truly healthier eggs, look for carton labels such as 'Omega-3 Enriched,' 'Organic,' or 'Pasture-Raised,' which indicate superior farming practices.
Cost Does Not Equal Quality: Brown eggs often cost more because the hens that lay them are larger and consume more feed, not because they are more nutritious.
Farming Matters Most: Factors like the hen's diet, access to sunlight, and overall living conditions are what truly determine the health benefits of an egg.

The Truth Behind Eggshell Color

The most significant factor determining an egg's shell color is the breed of the hen that lays it. For instance, Leghorn chickens typically lay white eggs, while larger breeds like the Rhode Island Red or Plymouth Rock lay brown eggs. The color is simply a result of pigments deposited on the shell as the egg travels through the hen's reproductive tract. The pigment for brown eggs, called protoporphyrin IX, is derived from the hen's hemoglobin.

A common myth is that brown eggs are somehow more "natural" or wholesome, a belief sometimes fueled by their higher price tag. However, this price difference is generally due to the fact that brown egg-laying hens are often larger and require more food, leading to higher production costs for farmers. The economics, not the health benefits, drive the price difference.

Factors That Do Affect Egg Nutrition

While shell color is irrelevant to nutrition, several other factors can significantly impact an egg's health profile. When choosing eggs, it's more productive to look beyond the carton's color and focus on what's inside.

Hen's Diet: What a chicken eats directly influences the nutrients in its eggs. Hens fed a diet rich in omega-3 fatty acids, for example, will produce eggs with a higher content of these healthy fats. Similarly, chickens consuming feed enriched with vitamin D will lay eggs with higher levels of this nutrient.
Hen's Living Conditions: Studies have shown that eggs from free-range or pasture-raised hens can have a higher vitamin D content due to the chickens' exposure to sunlight. Hens that forage outdoors for insects and greens also have a more diverse diet, which can lead to eggs with a more complex nutrient profile.
Freshness: The fresher the egg, the higher its quality. While freshness doesn't change the foundational nutritional content, it can affect flavor and texture. Consumers should always check the 'best by' date and choose a carton that has been properly refrigerated.

Brown vs. White Eggs: The Nutritional Breakdown

For eggs from conventionally-raised hens that have not had their diets supplemented, the nutritional content is virtually identical. The following table compares the typical nutritional profile of a large brown egg and a large white egg, demonstrating their near-perfect similarity.


Nutrient	Large Brown Egg	Large White Egg	Commentary
Calories	~70 kcal	~70 kcal	No meaningful difference.
Protein	~6g	~6g	Both are excellent sources of high-quality protein.
Fat	~5g	~5g	Mostly healthy unsaturated fats in both types.
Cholesterol	~185mg	~185mg	Recent studies show dietary cholesterol's impact is less significant than once thought.
Choline	Excellent source	Excellent source	Important for brain health and metabolism.
Vitamin B12	Good source	Good source	Crucial for nerve function and energy.
Vitamin D	Present	Present	Higher in enriched or free-range eggs.
Selenium	Good source	Good source	Provides antioxidant benefits.

Interpreting Egg Carton Labels

Instead of fixating on shell color, a smarter consumer looks for specific labels on the carton that indicate healthier farming practices and nutritional enhancements. Understanding these terms is key to making an informed choice for your diet.

Organic: The USDA certifies these eggs come from uncaged hens that have access to the outdoors and are fed an organic, non-GMO diet free from hormones or antibiotics.
Cage-Free: These hens have freedom to roam within a building, but are not necessarily guaranteed access to the outdoors.
Free-Range: These hens have access to the outdoors during their laying cycle, though the quality and size of the outdoor space can vary.
Pasture-Raised: Hens are raised outdoors on a pasture, allowing them to forage for a more natural diet. These are generally considered the most ethical and nutritionally rich eggs.
Omega-3 Enriched: Hens are given a feed supplemented with flaxseed or other sources of omega-3 fatty acids, resulting in eggs with higher levels of these beneficial fats.

Conclusion: Making the Best Choice for Your Health

Ultimately, the question of which eggs are healthiest, brown or white, is a matter of busting a common myth. There is no inherent nutritional advantage to an egg based on the color of its shell. Both brown and white eggs are fantastic sources of high-quality protein, vitamins, and minerals for around 70 calories per egg. The decision should not be based on color, but on what truly makes a difference: the hen's diet, its living conditions, and any specific nutrient enrichments. A pasture-raised, omega-3 enriched white egg is arguably healthier than a conventionally farmed brown egg. By prioritizing labels that indicate better hen welfare and enhanced nutrition, consumers can make the most informed and healthiest choice for themselves and their families.

For more information on egg nutrition and labeling, consider visiting the Incredible Egg website, an authoritative source for nutritional information and cooking advice.

How to Assess the Healthiest Egg for You

Look beyond color: The shell color indicates the chicken's breed, not the nutritional content. Focus on other factors like hen diet and living conditions instead.
Check the labels: Look for labels like 'Pasture-Raised,' 'Organic,' or 'Omega-3 Enriched' to find eggs from healthier hens with superior nutritional profiles.
Consider hen diet: A hen's diet directly impacts the nutrients in its egg. Omega-3 enriched eggs are a good example of this.
Prioritize living conditions: Free-range and pasture-raised eggs can contain more vitamin D and other nutrients from natural foraging and sunlight exposure.
Make freshness a priority: Always check the date on the carton and ensure proper refrigeration for the best quality eggs.

Frequently Asked Questions

No, there is no significant nutritional difference between brown and white eggs from conventionally raised chickens. The color of the eggshell is solely determined by the breed of the hen, while the nutritional value is determined by the hen's diet.

Brown eggs often cost more because the breeds of chickens that lay them tend to be larger and require more food, which increases production costs for farmers. This price difference is not an indicator of superior nutritional content.

The color of the egg yolk is primarily influenced by the pigments (carotenoids) in the hen's diet. A darker yolk can sometimes indicate a more diverse diet, as with pasture-raised hens, but is not a definitive indicator of healthiness.

Cage-free hens are not kept in cages but are confined to a barn or building. Free-range hens, on the other hand, have access to an outdoor area, though the amount of space and time outdoors can vary.

Organic eggs are from uncaged hens fed an organic, non-GMO diet without hormones or antibiotics. While this is better for the hen's welfare and diet quality, the core nutritional profile is similar to conventional eggs unless the hen's diet is also fortified.

While shell color is not an indicator, you can check the 'best by' date on the carton and ensure the eggs have been properly refrigerated. Fresher eggs have a thicker albumen (egg white) and a firmer yolk.

Yes, eggs from hens that are allowed to roam freely and forage outdoors may contain higher levels of certain nutrients, such as vitamin D and omega-3 fatty acids, compared to eggs from conventionally raised hens.

There is no scientific evidence to suggest a taste difference based on shell color. The taste is primarily influenced by the hen's diet and freshness.