3 min readNew DelhiFeb 21, 2026 09:30 AM IST
Eggs are often hailed as a “superfood” due to their high-quality protein content and nutrient density. They are packed with essential amino acids, vitamin B12, choline, and antioxidants like lutein. Current dietary guidelines recommend consuming one egg daily as part of a balanced diet, unless specific health conditions warrant restrictions. With an abundance of options available—brown, white, protein-enriched, double-yolk, and even farm-fresh—it can be challenging to make the ideal choice. To help us navigate this maze, Edwina Raj, Head of Services – Clinical Nutrition & Dietetics at Aster CMI Hospital, Bangalore, provides valuable insights.
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Edwina Raj emphasizes that the difference between brown and white eggs mainly lies in their shell color. She explains, “Brown eggs are produced by hens with red or brown feathers, while white eggs come from hens with white feathers. The color of the eggshell does not influence the quality of the egg inside.”
Both brown and white eggs offer similar nutritional benefits. (Source: Freepik)
Brown vs White: Which Egg is Healthier?
In terms of nutrition, Raj points out that there is little difference between brown and white eggs. Both types provide protein, healthy fats, vitamins (B12 and D), and essential minerals like iron and zinc. The body digests and utilizes the nutrition from both egg varieties in the same way. “Thus, neither type is nutritionally superior,” she states.
Raj also addresses the common misconception that brown eggs may be healthier due to their “natural” appearance or thicker shell. “The color of the shell does not impact the nutrient content or quality of the egg inside. Factors such as the chicken’s diet, living conditions, and the egg’s freshness play a more significant role in determining quality,” she explains.
While brown eggs may be priced higher, this often reflects the cost of raising hens that lay them, rather than any health benefits associated with the eggs themselves. In essence, both brown and white eggs are equally nutritious, and the choice between them boils down to personal preference and budget, according to Raj.
Nevertheless, she advises individuals to maintain balance, variety, and moderation in their diets. “Those with uncontrolled cholesterol levels or specific metabolic conditions should consult medical professionals to tailor their egg intake accordingly,” Raj cautions.
DISCLAIMER: This article is based on information from public sources and interviews with experts. Always consult your healthcare provider before making dietary changes.
