Updated on March 26, 2025 by Ruth
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Eggs have long been a staple in many households around the world for millenia. They are a versatile ingredient that can be used in a variety of dishes, from breakfast to dinner. Despite their popularity, eggs have also been the subject of many myths and misconceptions over the years. In my time, I have seen eggs go from the standard breakfast food to a horror that you need to stay away from to maybe you can eat eggs once or twice a week. Now, we are grappling with the devastating effects of avian flu (H5N1) or highly pathogenic avian influenza (HPAI) which has resulted in millions of chickens being culled from meat and egg production. No wonder it gets confusing about what should we eat!
Some people believe that they are unhealthy or that they can raise cholesterol levels, while others think that brown eggs are healthier than white eggs. Sone people think that egg laying harms the hen. Let’s check this out!
In this article, we will be exploring some of the most common myths about eggs and debunking them once and for all. Whether you are a fitness enthusiast or just a lover of good food, understanding the truth about eggs can help you make better choices for your health and well-being. So, let’s get started and crack the code on these egg myths!
Table of Contents
Myth #1: Eggs are bad for your cholesterol
One of the most common myths about eggs is that they are bad for your cholesterol. This myth stems from the fact that eggs contain cholesterol, which is a type of fat that is found in animal products. However, recent studies have shown that the cholesterol in eggs does not have a significant impact on blood cholesterol levels in most people. In fact, eggs are a good source of protein, vitamins, and minerals that are essential for a healthy diet.
According to the American Heart Association, healthy adults can eat up to one egg per day without increasing their risk of heart disease. If you have high cholesterol or a family history of heart disease, it’s important to talk to your doctor about how many eggs you should eat. However, for most people, eggs are a nutritious and healthy addition to their diet. You can change that up and eat two eggs one day and skip the next. There is definitely some flexibility in how you can eat an egg. In my most recent visit with my cardiologist, I asked about eggs, since that is a favorite way of mine to boost protein intake. She said that eggs are not a factor for me in my cholesterol levels. Check with your doctor for your specific requirements.
Myth #2: Brown eggs are healthier than white eggs
Another common myth about eggs is that brown eggs are healthier than white eggs. This myth is not true, but it is a bit complicated. The color of an eggshell depends on the breed of the chicken that laid it, and it has nothing to do with the nutritional value of the egg. Both brown and white eggs are equally nutritious and contain the same amount of protein, vitamins, and minerals.
However, most farmers who specialize in sales directly to the customer have hens that lay brown or green or blue eggs. The hens have a nicer temperament, making them more suitable for a family farm where there are likely to be children running around. The hens live a healthier life on a small farm compared to a factory farm, with access to natural foods like grass and bugs, and they are able to scratch in the dirt to add grit to their diet. The grit is essential for the formation of hard shells. If you have chickens that lay white eggs living alongside the brown-egg laying hens, then the eggs will have the same nutritional value.
There is often a price difference between brown eggs and white. Brown egg laying hens are slightly less prolific than white egg laying hens, but it costs the same to maintain the birds regardless of the number of eggs they lay. The result is a somewhat higher price for brown eggs. The bottom line is that eggs that you are able to purchase directly from your local farm will be fresher and have better flavor.
Myth #3: Hard-boiled eggs are better than fried eggs
Many people believe that hard-boiled eggs are better for you than fried eggs. While it’s true that fried eggs contain more fat than hard-boiled eggs, there’s no need to avoid fried eggs altogether. In fact, if you use a healthy cooking oil, such as olive oil, and don’t overcook the egg, a fried egg can be a healthy and delicious addition to your diet.
Hard-boiled eggs are a good option if you’re looking for a convenient and portable snack. However, if you’re cooking eggs for a meal, there’s no need to limit yourself to hard-boiled eggs. You can enjoy fried eggs, scrambled eggs, or poached eggs in moderation as part of a healthy and balanced diet.
Myth #4: Eggs should be stored in the refrigerator door
Another common myth about eggs is that they should be stored in the refrigerator door. However, this is not the best place to store eggs. The temperature in the refrigerator door can fluctuate, which can cause the eggs to spoil more quickly. Instead, eggs should be stored in the main part of the refrigerator, where the temperature is more consistent.
It’s also important to note that eggs should be stored in their original carton, which helps to protect them from damage and prevents them from absorbing odors from other foods in the refrigerator.
Note that truly fresh eggs will keep for six weeks or even longer. This is if you are getting your eggs from the nearby farm. However, most eggs at a grocery store are already 2-3 weeks old, which is why they are dated for just 2-3 weeks. Try out some eggs from the local farmer!
Myth #5: Eggs should be washed before storing
Many people believe that eggs should be washed before storing them in the refrigerator. However, this is not necessary and can actually be harmful to the eggs. The eggshell is porous and can absorb water and bacteria, which can increase the risk of contamination.
In the United States, eggs are washed and sanitized before they are sold, which removes any bacteria that may be on the surface of the egg. If you wash the eggs at home, you can remove this protective layer and increase the risk of contamination. So, it’s best to leave the eggs unwashed until you’re ready to use them.
The truth about egg labeling – organic, free-range, cage-free
When you’re shopping for eggs, you may see labels on the carton that say “organic,” “free-range,” or “cage-free.” These labels can be confusing and may lead you to believe that some eggs are healthier than others. However, the truth is that these labels refer to the conditions in which the chickens were raised, not the nutritional value of the eggs.
Organic eggs come from chickens that were raised on organic feed and were not given antibiotics or hormones.
Free-range eggs come from chickens that had access to the outdoors, but it does not mean that they are on pasture. Cage-free eggs come from chickens that were not kept in cages, but they do not necessarily have access to the outside.
Pastured means the hens are kept on grass at all times, usually in a rolling pen which changes location daily and protects the chickens from predators.
While these labels may indicate that the chickens were raised in better conditions, they indicate how healthy the chickens should be. It makes sense that the healthier the chicken, the more nutritious the eggs will be. Chickens will lay eggs, whether there is a rooster around or not.
The healthiest ways to cook eggs
Eggs are a nutritious and versatile food that can be cooked in a variety of ways. However, some cooking methods are healthier than others. Here are some of the healthiest ways to cook eggs:
– Poaching: Poached eggs are cooked in water without any added fat, which makes them a low-calorie and low-fat option.
– Boiling: Boiled eggs are another healthy option, as they are cooked without any added fat.
– Scrambling: Scrambled eggs can be a healthy option if you use a healthy cooking oil, such as olive oil, and don’t add any cheese or other high-fat ingredients.
– Baking: Baked eggs can be a healthy and delicious option, as they can be cooked with vegetables and other healthy ingredients.
– Frying: Fried eggs can be a healthy option if you use a healthy cooking oil, such as olive oil, and don’t overcook the egg.
Egg recipes for a healthy and balanced diet
If you’re looking for healthy and delicious ways to incorporate eggs into your diet, here are some egg recipes to try:
– Veggie omelet: Whisk together two eggs and pour into a skillet with sautéed vegetables, such as spinach, mushrooms, and onions. Cook until the eggs are set and serve with a side of whole-grain toast.
– Egg salad: Mix together hard-boiled eggs, Greek yogurt, and chopped celery and serve on top of a bed of greens.
– Shakshuka: This Mediterranean dish features eggs cooked in a tomato-based sauce with spices and vegetables, such as bell peppers and onions. https://www.seriouseats.com/shakshuka-north-african-shirred-eggs-tomato-pepper-recipe
– Quiche: This savory pie can be filled with a variety of vegetables and meats, such as spinach and feta or ham and cheese. https://sallysbakingaddiction.com/quiche-recipe/
– Egg muffins: Whisk together eggs, chopped vegetables, and cheese and bake in muffin tins for a portable and protein-packed breakfast. https://www.wellplated.com/healthy-breakfast-egg-muffins/ This is a favorite of my family’s, as the “muffins” can be eaten on the go, no needing utensils, plus they freeze easily and defrost easily. This makes them a great food to grab from the freezer when prep time is not available.
FAQs
Q: Will avian flu keep egg prices high forever?
A: Avian flu cycles in and out. As long as the virus does not make the jump to human-to-human transmission, the wave of infection should subside. It takes about 6-8 months for new chickens to be old enough to lay eggs. By the latter part of 2025, there should be an easing off in the tight supply of eggs.
Q: Are eggs a good protein source?
A: Each egg is 7-8 grams of protein, making it a great way to boost your protein intake.
Q: What’s the difference between brown eggs and white eggs?
A: It is the breed of chicken which determines what color egg is laid. Chicken eggs can be brown, white, speckled, green, blue, and all the various shades thereof.
Q: Do you need a rooster around for chickens to lay eggs?
A: No roosters needed! Laying eggs is a normal part of life for healthy hens. As chickens age, they lay fewer eggs each year until they stop altogether around age 5.
Q: How long will eggs keep?
A: Eggs will keep for 6-8 weeks, refrigerated, if you get them fresh from a local farm. Most eggs in supermarkets are already 2-3 weeks old from having been shipped, so they typically have a much shorter shelf life. If eggs are shipped from another country, then there may be only a week or so to use them. Fresh eggs have a much better flavor and texture than eggs that are older.
Conclusion: Eggs are a nutritious and versatile food option
You can find fresh eggs on many small farms and can buy directly from the farm. The eggs are collected and washed daily, so you can enjoy superb flavor and condition. The egg white will be slightly cloudy in appearance, which indicates freshness. The yolk will vary in color depending on the hen’s diet. A diet high in greens and vegetables produces a darker yolk color. Eggs contain all the essential amino acids that the body needs to function.
Eggs are a nutritious and versatile food that can be enjoyed in a variety of dishes. Despite the many myths and misconceptions about eggs, the truth is that they are a healthy and delicious addition to your diet. Whether you prefer them scrambled, poached, hardboiled, or baked, eggs are a great source of protein, vitamins, and minerals that can help you maintain a healthy and balanced diet. By understanding the truth about eggs, you can make better choices for your health and well-being.
Happy eating!
~ Ruth
About Ruth: I am the 6th generation of my family to farm here at Highland Orchards in Delaware. I grew up here, learning from my grandparents and parents how to plant, weed, harvest, and store fruits, vegetables, and flowers. I love that I can share knowledge with people through books, blogs, and courses. You can find more about our farm at https://highlandorchardsfarmmarket.com/.
Additional resources
www.heart.org/en/news/2018/08/15/are-eggs-good-for-you-or-not
