Are eggs healthy? Are brown eggs better than white? Here are the facts!
Eggs are in heavy rotation around here. We go through a dozen or two each week between baking, breakfast, lunch, dinner, and of course brinner (breakfast for dinner). They’re a truly affordable source of high-quality protein, even if you buy organic.
I sometimes get questions about eggs–and read misinformation about them online–and wanted to be sure you had the facts so you can make the best choice for your family.
Myth #1: Brown eggs are better than white.
Facts: They may somehow seem more “natural” because of the brown hue, but brown eggs simply come from a different breed of chicken than white eggs do. Though not true with all breeds, hens with white feathers and earlobes tend to lay white eggs, while hens with reddish-brown feathers and earlobes lay brown eggs.
Brown eggs aren’t somehow more wholesome, and there are no significant nutritional differences between brown and white eggs. One large egg has about 70 calories, 6 grams of protein, and lots of vitamins and minerals.
Myth #2: Egg whites are healthier than yolks.
Facts: Egg whites are full of protein. But most of the egg’s nutrients (and almost half the protein) is actually found in the yolk. The yolk contains vitamin D (eggs are one of the only foods that naturally contains vitamin D), choline (a nutrient that’s especially important during pregnancy but that most people don’t get enough of), and antioxidants like lutein (which is good for eye health).
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Myth #3: “Cage Free” means the hens were happily roaming outdoors.
When eggs are labeled “Cage Free”, that simply means that the hens were not held in enclosures (cages), but they are still kept indoors. “Free Range” eggs come from hens that are given access to the outdoors–but it doesn’t mean they actually went outdoors (or that the outdoor environment was more than a concrete slab). Though there’s not a standard definition for it yet, a “Pasture Raised” claim indicates the hens roamed and foraged outside for part of the time. As for “Certified Organic” eggs, they’re laid by hens that have access to the outdoors and eat all-organic feed that was grown without most synthetic pesticides, herbicides, or fertilizers.
Myth #4: Eggs from “Vegetarian Fed” hens are superior.
Facts: Hens are typically fed a grain-based diet of corn and soybean meal. “Vegetarian Diet” means the hens ate only these grains (and that the feed didn’t include any animal byproducts). But it also means that the hens weren’t outdoors pecking around for other food sources like insects. So if you’re looking for eggs from hens that foraged outdoors, “Vegetarian Fed” is not the right pick.
Myth #5: You should look for the claim “hormone free” on cartons.
Facts: “Hormone-free” or some variation of the claim “Hens raised without added hormones” are meaningless on eggs. By law, poultry is not allowed to be given hormones, so this claim on cartons is just marketing.
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Myth #6: You should toss eggs once they reach the date stamped on the carton.
Facts: Don’t worry if you’re past the “sell by” date stamped on the carton. Eggs will keep up to three weeks after that date.
Myth #7: Store-bought eggs can be left unrefrigerated, like they do in the UK.
Facts: U.S. store-bought eggs should be kept refrigerated. Eggs have a natural protective coating on the shell that seals them from bacteria entering, but that coating is removed when eggs are washed and sanitized during processing.
If eggs are bought cold from the refrigerated section of the store and then kept at room temperature at home, the eggs will “sweat”, which could allow bacteria to enter through the shell. In the UK, eggs aren’t washed this way, so the eggs retain the protective coating and aren’t required to be kept refrigerated (which is why you can buy them straight from the shelf in their markets). Eggs from backyard chickens and some small farms also have this protective coating unless they’re washed. But keep in mind that eggs will stay fresher longer in the refrigerator.
Myth #8: Eggs are bad for your cholesterol level.
Facts: According to the American Heart Association, foods like eggs that are rich in cholesterol but low in saturated fat don’t have a large effect on your cholesterol level. And the latest Dietary Guidelines for Americans cite eggs as part of a healthy eating pattern.
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Sources:
- Egg Nutrition Center
- United States Department of Agriculture
- American Egg Board
- Egg Safety Center
- American Heart Association
- Dietary Guidelines for Americans
Thanks for giving clarity to these myths. I love seeing the comeback of the egg after all the bad press it got in the 1980’s. I think the color of the egg shell has more to do with the breed of the chicken than their feather colors. Our school chickens that were brown laid white eggs and our white chicken laid brown eggs. We had some other breeds that laid those beautiful green/blue eggs. All lovely to look at and educational!
Thanks Regina–you are right that feather (and earlobe) color don’t always correlate with egg color in all breeds, I have edited the post to reflect that. So thank you! (And I love the green-blue eggs!!)
Thanks for the information. I was definitely wrong about a few things! There used to be a commercial that sang “Brown eggs are local eggs and local eggs are fresh.” I still can hear it when I am picking out eggs in a store. I will make sure not to pass on that myh to my kids!
I have one additional question. We usually get our eggs from various friends that have chickens. We get these eggs unwashed. If we leave them at room temperature, how long are they good for?
Hi Sheri–you’re the second person who has mentioned that jingle to me, but I don’t remember it. Funny how things stick in our mind like that. As for the eggs you get from your friend, I read various things about how long they were good at room temperature, from a few days to a few weeks. They will stay much fresher in the refrigerator and last longer so I would opt for that unless you’re using them pretty quickly. Here’s one article I found about it: https://www.hgtv.com/outdoors/gardens/animals-and-wildlife/do-eggs-need-to-be-refrigerated
I usually get my eggs from my local farmer but when I can’t, what kind of eggs do you suggest buying from the grocery store? What labels do you think are most important, i.e. pasture raised, organic etc?
Hi Sheryl–if you’re trying to get eggs that are closest to what you’re getting from the local farmer, assuming his/her chickens spend part of their time outdoors pecking for food, I would look for “pasture raised”.
Love clearing up myths about food and nutrition. Great job Sally! A few years ago I wrote a similar post and updated it in 2016. So important to keep on spreading the good word about eggs!
My garden raised hens forage all day I rotate them in different garden beds. The yolks are rich, thick and orange. But the whites are thin and runny. Any thoughts?