Emma Laing, clinical professor and head of dietetics at the College of Family and Consumer Sciences, conversed with Real Simple regarding the dietary benefits of various eggs.

Some individuals assert that egg yolks exhibiting rich orange shades are nutritionally better than the lighter yellow varieties, while others maintain that this color variation merely enhances the visual appeal of poised scrambled eggs.

According to Laing, the former opinion is somewhat mistaken, as a darker, more intense yolk usually represents the hen’s nutrition, reflecting the makeup of their feed, the pigmentation of plant products, and the variety of ingredients. Aspects like the hen’s age and overall health can also influence yolk color.

“Hens that ingest a significant amount of carotenoids in their diet or have a more diverse foraging diet can produce eggs with elevated nutrient levels,” she noted. “Nevertheless, the yolk’s hue won’t always signify this.”

For those desiring to choose the most nutritious eggs, other factors such as egg quality, size, and omega-3 fatty acid fortification should be considered. USDA quality guidelines classify eggs into grades based on shell, yolk, and egg white characteristics. Eggs rated AA or A indicate superior quality. Selecting larger eggs could also offer advantages since the bigger the eggs, the more nutrients they contain.

Omega-3 fatty acids are a crucial component of any diet. If your consumption does not sufficiently include nuts and seafood, Liang recommends opting for eggs that are fortified with these fatty acids.

“Hens can produce eggs with a slightly elevated omega-3 fatty acid level when they have been fed flaxseed, fish oils, or algae,” she stated. “However, the omega-3 content in eggs is considerably lower than in other sources, including fish — mackerel, salmon, herring, and anchovies — along with ground or milled flaxseed, edamame, chia seeds, canola oil, and walnuts.”

The article Dietetics director settles the egg yolk debate first appeared on UGA Today.