When you’re staring down the egg aisle, the choices can feel overwhelming — brown vs. white, cage-free vs. free-range, Grade AA vs. organic. But is there really a nutritional difference between all these options? According to registered dietitian Alison Kane, the answer might surprise you.
Nutritional Breakdown
A large egg clocks in at about 74 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrates. Eggs are loaded with essential nutrients, including vitamin A, biotin (B7), and antioxidants like lutein and zeaxanthin. One standout nutrient is choline, which is necessary for fetal development and brain health, and is especially essential during pregnancy.
Worried about cholesterol? One egg contains about 207 mg, mainly in the yolk. However, recent research suggests that dietary cholesterol isn’t the villain it was once thought to be. Kane says you should focus more on limiting saturated and trans fats, which eggs contain very little of.
Brown vs. White Eggs: What’s the Difference?
Here’s the truth: the color of an eggshell has nothing to do with its nutrition. It’s all about the hen’s breed. Some lay white eggs, while others lay brown, cream, or speckled eggs. Even yolk color isn’t a surefire indicator of quality — the hen’s diet mainly influences it.
What Labels Mean
- Grade AA, A, B: Refers to egg quality based on freshness, shell condition, and yolk consistency.
- Organic: Hens are fed USDA-certified organic feed and have access to outdoor areas.
- Cage-Free: No cages, but often crowded indoor spaces.
- Free-Range: Outdoor access, though not always clearly defined.
- Pasture-Raised: The gold standard — hens roam outdoors and forage naturally.
