Whenever we go to our native place, my Mom always insists on eating boiled eggs every day. When asked about the reason, she used to say brown eggs (also known as desi eggs) are healthier than white eggs (which we usually get in cities). I never bought her idea of why desi eggs are considered healthy as compared to white. Frankly speaking, I never experienced any difference in the taste in both the type of eggs. But as we all know, moms are moms and you should never argue with them, especially when it comes to food. However, I was always curious to know if this is true.
And to my surprise, most people believed this because if asked which type of eggs are healthy, promptly comes the reply that brown eggs or desi eggs are healthier than white eggs.
But is it really true? If yes, what makes brown eggs nutritionally rich as compared to white eggs? If not, then should you replace brown eggs with white eggs in your diet? This is what made me do my bit of research and derive at a conclusion based on some facts that I found out. Read on to know if brown eggs are better than white eggs as there’s more to eggs than just the colour of the shells to decide which one is healthier and tastier than the other.
Here is what research has to say about the colour, health quotient and taste of white and brown eggs.
Eggshell: What Gives It White/Brown Colour?
As far as the colour of eggs is concerned, studies reveal that the colour of the eggshell is determined by genetics. However, there are certain other factors which can affect the shell colour which includes the environment, diet and the level of stress in hens[1]. These do not change the colour of the shell per se but can cause the shell to have a slightly lighter or darker shade. The colour of the shell by no means indicate how healthy or tasty an egg is.
Are Brown Eggs Really Better Than White Eggs?
Most people prefer brown eggs over white eggs because it is believed that brown eggs are more natural as compared to white ones. Also, there is a faulty belief that brown eggs are healthier and nutritionally rich as compared to white eggs. However, this is not true.
As per a 2010 study published in the Journal Poultry Science[2], all eggs are nutritionally similar irrespective of the size and colour of the shell. All chicken eggs contain almost the same amount of vitamins, minerals and proteins and provide the same amount of calories. The shell colour doesn’t have any effect on the quality and composition of eggs.
How To Choose Nutritious Eggs?
It is high time that we decide how healthy and nutritious an egg is just based on its shell colour. In reality, whether it is a brown egg or a white egg, all are nutritionally similar irrespective of the colour of the shell, and size. Both the eggs are healthy in nature.
As per numerous research studies, the environment and the feed of hens can have an effect on the nutrient profile of eggs. Hens exposed to sun and those fed on omega-3 fatty acids have higher amounts of vitamin D and omega-3 fats as compared to those raised conventionally and not given a healthy diet[3].
Brown Or White Eggs — Which Is Tastier?
Just like the nutrition value, there is no significant difference between the taste of brown eggs and white eggs based on the colour. However, the diet of hens and the freshness of the eggs do impact the taste of the eggs. Store the eggs at low temperatures, or refrigerate, to preserve its taste and nutrient profile[4].
Why Should You Eat Eggs?
Have you heard the popular tagline “Sunday ho ya Monday, Roz khao Ande”? Well, it perfectly states how important and healthy is eating eggs on a regular basis. Eggs are highly nutritious and are quite easily available everywhere. One boiled egg can provide you around[5]:
-6 gms of protein
-0.6 gms of carbohydrates
-5 gms of fats (which includes 2 gms of monounsaturated fats, 0.7 gms of polyunsaturated fats and 1.5 gms of saturated fats)
-213 mg of cholesterol
-63 mg of sodium
An egg white contains protein and nutrients such as niacin (Vitamin B3), riboflavin (Vitamin B2), chlorine, sodium, potassium, zinc and sulfur. Egg yolk is packed with fat-soluble vitamins namely Vitamin A, Vitamin D and Vitamin E. It also contains Vitamin B12, folic acid, choline, lutein, iron, calcium, copper and phosphorus.
To reap the health benefits of eggs, it is important to buy eggs which are fresh and free from cracks. Examine eggs before buying for its characteristic colour, odour, and texture and always purchase fresh or frozen form. Always store eggs in a cool place and keep it at room temperature (after taking out from refrigerator) before cooking. Eat healthy and stay healthy!
(The article is reviewed by Dr. Lalit Kanodia, General Physician)
Recommended Reads:
8 Reasons For You To Have Eggs Daily!
6 Easy Ways To Help You Eat Clean And Stay Healthy
References:
1. Samiullah S, Roberts JR, Chousalkar K. Eggshell color in brown-egg laying hens – a review. Poult Sci. 2015 Oct;94(10):2566-75.
2. Jones DR, Musgrove MT, Anderson KE, Thesmar HS. Physical quality and composition of retail shell eggs. Poult Sci. 2010 Mar;89(3):582-7.
3. Ehr IJ, Persia ME, Bobeck EA. Comparative omega-3 fatty acid enrichment of egg yolks from first-cycle laying hens fed flaxseed oil or ground flaxseed. Poult Sci. 2017 Jun 1;96(6):1791-1799.
4. Scott TA, Silversides FG. The effect of storage and strain of hen on egg quality. Poult Sci. 2000 Dec;79(12):1725-9.
5. Nutritive Value of Foods. Dietary Guidelines For Indians. Vikaspedia. The National Institute of Nutrition. vikaspedia.in/health/nutrition/nutritive-value-of-foods/all-about-eggs