Brown vs. white eggs: What's the difference, and which one is good for weight loss? | The Times of India (2024)

Eggs are the favourite breakfast option for most people. Easy to make and delicious, eggs provide you with all nutrients required to kick-start the day on a healthy note. Whether you have boiled or scrambled eggs, you will get a sufficient dose of protein, fat, vitamins and minerals, all of which help in the smooth functioning of the internal organs. But when it comes to buying eggs, you will often find yourself divided between brown and white eggs. You will eventually pick up the brown ones because "brown is deemed better", be it brown bread, rice or sugar. But is it really true? Let's find out!

Eggs are considered a superfood because they are loaded with healthy nutrients. It is the cheapest source of complete protein, a macronutrient required by the body in a huge amount. One whole egg contains:

Protein:5.5 g

Total fat: 4.2 g

Calcium: 24.6 mg

Iron: 0.8 mg

Magnesium:5.3 mg

Phosphorus: 86.7 mg

Potassium: 60.3 mg

Zinc: 0.6 mg

Cholesterol: 162 mg

Selenium: 13.4 micrograms (mcg)

The white portion of an egg contains minimal nutrients as compared to the yellow part. So, it is always recommended to eat whole eggs. Contrary to popular belief, egg yolk is not high in fat if you add it to your diet in a limited quantity.

Read more: Weight loss: 5 ways your body reacts to over intake of protein

Honestly, there is no taste or nutritional difference between brown and white eggs. The only difference is in the colour of the shell. The brown eggs simply have a pigment in the shell that white eggs don't have.

The shell colour of eggs does tell about the breed of chicken that laid it. The brown eggs are laid by darker breeds, while the white ones are laid by white breeds. The brown eggs are more expensive than white ones because the hens are bred more hygienically and fed healthy food as compared to the white ones. Although scientifically there is no difference between brown and white eggs, the breed of chicken, type of feed and freshness may make the brown ones taste different from the white ones. When it comes to weight loss, both brown and white eggs provide you with the same amount of nutrients. So, it doesn't really matter which one you pick up from the market aisle.

Rich in protein, eating eggs in the morning can help you stay fuller till the afternoon. It prevents you from munching on unhealthy food items and increases satiety. Having it after the workout can help to repair your muscles and build lean muscles. Protein can also help to increase your metabolism and speed up the weight loss process. When including eggs in your diet try to have whole eggs, instead of just the eggs white. Also, try not to have more than three eggs in a day, even when you are trying to shed kilos.

Read more: Have eggs for breakfast and lose weight: All you need to know