Are Eggs With Orange Yolks Healthier? A Nutritionist Settles the Debate

There’s a lot of buzz about egg yolk colors. Some people claim that those deep orange-hued yolks are nutritionally superior when compared to the sunnier yellow ones, while others say the color difference will just make your scrambled eggs look a bit brighter.

So who’s right? We turned to a registered dietitian to help settle the egg yolk color debate. (And give you some fun facts to share at your next brunch!)

Why Are Some Egg Yolks Yellower Than Others?

The egg yolk color can vary greatly from egg to egg, from a rich orange to a lighter yellow. And there are a number of factors that can darken or lighten the yolk’s hue. “A darker or more vibrant yolk usually reflects the hen’s diet, which can vary by the composition of their feed—the color of plant pigments as well as the amount of ingredients like corn,” says Emma Laing, PhD, RDN, LD, FAND, spokesperson for the Academy of Nutrition and Dietetics. “Hens that are able to forage for bugs in the grass or dirt will also likely produce eggs with darker yolks. The age and health of the hen and the season of egg production could also impact the color of the yolk.”

Are Dark Yellow Egg Yolks Healthier For You?

The egg aficionados who claim that the darker the yolk, the more nutrients packed in are sadly not exactly correct, Laing says. “Hens that consume a high amount of carotenoids in their feed or eat a more varied diet through foraging can produce eggs that are higher in nutrients. However, the color of the yolk will not always indicate this.” So in other words, even hens that eat a super-healthy, nutrient-packed diet could produce yolks in a range of hues.

How to Choose the Healthiest Eggs

If the yolk color isn’t a good indicator of a healthier egg, what is? In general, eggs are inherently very nutritious, no matter which types you buy. “Eating whole eggs can provide a nutrient-dense meal or snack that is packed with protein; fat; vitamins—B-vitamins and vitamins A, D, E, and K; minerals like calcium, iron, iodine, selenium phosphorus, and zinc; choline; lutein; and zeaxanthin,” Laing says. If you’re looking for the most nutritious eggs, here’s what to consider:

Egg grade

“The grade of the egg, based on USDA quality standards, indicates the characteristics of the shell, the yolk, and the egg white,” Laing says. “Eggs with a grade of AA or A indicate higher quality.”

Egg size

A larger egg means more nutrients packed into the shell. You might want to consider the prices of larger versus smaller egg varieties, to ensure you get the biggest bang for your buck, Laing suggests.

Omega-3 fatty acid enrichment

Omega-3 fatty acids are an important addition to your diet. If your diet doesn’t include enough nuts and seafood—two key foods for getting those omega-3s—Laing suggests considering springing for eggs that are enriched with them. “Hens are able to produce eggs with a slightly higher omega-3 fatty acid content when they have been fed flaxseed, fish oils, or algae. However, the amount of omega-3 fatty acids in eggs is substantially lower than other sources, such as fish—mackerel, salmon, herring, and anchovies—ground or milled flaxseed, edamame, chia seeds, canola oil, and walnuts.”