3 minute readnew delhiFebruary 21, 2026 9:30am IST
Eggs are an excellent source of high-quality protein and are often referred to as a “superfood” due to their nutrient density. It is rich in essential amino acids, vitamin B12, choline, and antioxidants such as lutein. Current dietary guidelines recommend consuming one egg a day as part of a balanced diet, unless you have a specific health condition that requires restrictions. Today’s market is full of brown, white, protein-rich, double-yolk, and farm-fresh products, so making the right choice can be overwhelming. To clear up confusion and narrow down your options, Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore, provides some much-needed clarity.
Article continues below video
Emphasizing that brown and white eggs come from different breeds of chickens, he said, “The main difference between brown and white eggs is the color of the shell. Brown eggs come from hens with red or brown feathers, while white eggs come from hens with white feathers. The color of the egg shell does not change what is inside the egg.”
Both brown and white eggs are equally good as food. (Source: Freepik)
Brown eggs or white eggs: Which egg is healthier?
Comparing the nutrients of brown and white eggRaj says it’s almost the same. Both types of eggs contain protein, healthy fats, vitamins like B12 and D, minerals like iron and zinc, and important nutrients for the body, she said, adding that the body digests and utilizes the nutrients in brown and white eggs in the same way. “So nutritionally, one type is not better than the other,” she said.
Raj further revealed that while some people think brown eggs are healthier because they look more ‘natural’ or thicker, this is not the case when it comes to health. “The color of the shell does not affect the amount or quality of nutrients in the egg inside. What can further influence the quality of the egg is how the chicken was raised, what it ate, and the freshness of the egg. Chickens that are free-range or fed a proper diet are likely to produce eggs with slightly better nutritional levels, regardless of shell color,” she elaborated.
Brown eggs can be more expensive, she says, but that’s usually because “hens that lay brown eggs eat more food or are more expensive to raise, not because the eggs themselves are healthier.” Simply put, both brown and white egg They are just as good as food, and choosing one or the other is “mainly a matter of personal preference and price,” the expert said.
However, he also stressed the need to focus on balance, variety and moderation. “People with uncontrolled cholesterol levels or certain metabolic disorders should adjust their intake according to their doctor’s advice,” Raj warned.
Disclaimer: This article is based on information from the public domain and/or from experts we spoke to. Be sure to consult your doctor before starting your daily life.