3 min learnNew DelhiFeb 21, 2026 09:30 AM IST
Eggs are an important supply of high-quality protein, usually labelled a “superfood,” as a consequence of their nutrient density. They’re wealthy in important amino acids, vitamin B12, choline, and antioxidants like lutein. Present dietary tips counsel having one egg per day as a part of a balanced weight-reduction plan, until somebody has particular well being situations that require limits. As the present market is flooded with brown, white, protein-packed, double-yolk, and farm-fresh choices, it could actually get overwhelming to make the appropriate selection. Clearing up confusion and narrowing down choices for us, Edwina Raj, Head of Providers – Scientific Vitamin & Dietetics, Aster CMI Hospital, Bangalore, gave some much-needed readability.
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Whereas stressing that brown and white eggs come from totally different breeds of chickens, she stated: “The principle distinction between brown and white eggs is the color of the shell. Brown eggs come from hens with pink or brown feathers, and white eggs come from hens with white feathers. The color of the eggshell doesn’t change what’s contained in the egg.”
Each brown and white eggs are equally good as meals. (Supply: Freepik)
Brown vs white: which egg is more healthy?
If you evaluate the vitamins in brown and white eggs, Raj stated that they’re nearly the identical. Each sorts of eggs have protein, wholesome fat, nutritional vitamins like B12 and D, minerals like iron and zinc, and necessary vitamins for the physique, she talked about, including that the physique digests and makes use of the vitamin from brown and white eggs in the identical manner. “So nutritionally, neither sort is healthier than the opposite,” she stated.
Raj additional clarified that whereas some individuals assume brown eggs are more healthy as a result of they give the impression of being extra “pure” or appear thicker, this isn’t true for well being. “The shell color has no impact on the quantity of vitamins or high quality of the egg inside. What can have an effect on egg high quality extra is how the hen was raised, what it ate, and the way contemporary the egg is. Chickens which can be free-range or fed a great weight-reduction plan might produce eggs with barely higher nutrient ranges, no matter shell color,” she elaborated.
In accordance with her, brown eggs typically value extra, however that is actually because the “hens that lay brown eggs eat extra meals or value extra to lift, not as a result of the eggs themselves are more healthy”. In easy phrases, each brown and white eggs are equally good as meals, and selecting one over the opposite is “primarily a matter of non-public choice and worth”, stated the knowledgeable.
Nevertheless, she additionally highlighted that you just also needs to deal with stability, selection, and moderation. “Folks with uncontrolled levels of cholesterol or sure metabolic issues ought to tailor their consumption with medical recommendation,” warned Raj.
DISCLAIMER: This text relies on info from the general public area and/or the consultants we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
