Food Talk: Brown eggs versus white eggs

QUESTION: Are brown eggs better for you than white eggs?

ANSWER: Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value or cooking characteristics of an egg. The eggshell color depends on the breed of the hen.

People are often concerned if the yolk of the egg is lighter in color.  Egg yolk color is determined by the type of feed the hen eats. A wheat-based diet will produce a pale yellow yolk. A diet of corn or alfalfa yields a darker yellow egg yolk. The color does not affect the nutritive value.

You also may see advertisement for free-run or cage-free eggs.  These are produced by hens that are able to move about the floor of a barn and have access to nesting boxes and perches. 

Free-range eggs are produced in a similar environment as free-run eggs, but these hens have access to outdoor runs as well. The nutrient content is the same but the flavor may be different because of the type of food they have available while enjoying the outside.

You may have noticed omega-3 enhanced eggs. These eggs are from hens fed a diet of flax seed or fish oil. These eggs do contain more omega-3 fatty acids and vitamin E. They may taste different.

Organic eggs are produced by hens fed certified organic grains without “most” conventional pesticides and fertilizers. Growth hormones and antibiotics are prohibited also. Nutrient content is the same as a regular egg.

Many are concerned about eating egg yolks because of their cholesterol content. A study from Harvard School of Public Health showed no significant link between eating eggs and developing heart disease if you are a healthy individual and have no cardiac risks or family history of heart disease. However, if you have high cholesterol or know risks for heart disease, the National Cholesterol Education Program recommends not eating more than two egg yolks per week. Remember, having a family member with heart disease is considered a risk factor. You may have as many egg whites as you like and they are an excellent source of protein.  In one egg white you receive approximately 5 grams of protein and it is fairly easy to digest. The cholesterol is found in the egg yolk. Egg beaters or egg substitutes you purchase are egg whites with yellow food coloring. Here is a recipe you might enjoy for egg beaters:

Homemade Egg Substitute

3 egg whites

2 tablespoons instant non-fat, dry milk powder

1 teaspoon water

2-3 drops yellow food coloring, if desired

Combine all ingredients in a small bowl. This is the equivalent to two whole eggs in a recipe. Recipe provides 65 calories and 10 grams protein.

For more information about any nutrition issues, please call Ellen Loftis, Registered Dietitian, at (479) 549-2425.