October may be the season of ghosts and goblins, but when it comes to eggs, there’s no room for scary myths. Eggs are one of the highest quality proteins you can enjoy, but over the years, some spooky misconceptions have crept in and haunted kitchens everywhere. Let’s crack the truth behind the most common egg myths once and for all.
Myth 1: Eggs raise your cholesterol and are bad for your heart.
Truth: While eggs do contain dietary cholesterol, research from the Dietary Guidelines for Americans shows that for most people, they don’t significantly impact blood cholesterol levels. [1] In fact, eggs are an important food for heart-healthy diet patterns with high-quality protein, essential vitamins and nutrients like choline, which plays a crucial role in brain health and liver function.
Want to learn more? Read our blog, breaking down everything you need to know.
Myth 2: The eggshell color tells you how nutritious the egg is.
Truth: White eggs, brown eggs, even blue or speckled eggs – it doesn’t indicate that the egg inside has different nutrients or even a different taste profile. The breed of the hen determines the color of the shell, and this is unrelated to the nutritional content inside. [2] All eggs offer virtually the same nutritional value, regardless of the shell color. That is, unless the package says they’re nutritionally enhanced, which is done by adding special nutrients to hen feed.
Myth 3: You should avoid eating the egg yolk.
Truth: Don’t fear the yolk! Nearly half of an egg’s protein and most of its vitamins and minerals are found in the yolk, including vitamin B6 and B12, folic acid, pantothenic acid and thiamin. [2] [3] Skipping the yolk means missing out on most of the nutritional value available. While yolk pigment can range from light yellow to deeper orange, this is dependent on the hen’s feed ingredients and life stage.
Learn more about the yolk vs. white debate and the benefits of having both in your diet.
Myth 4: Pregnant people shouldn’t eat eggs.
Truth: Eggs are a nutritious choice during pregnancy because of the protein, choline and other nutrients that are important for supporting both mom and baby. Research has shown that higher maternal choline intake during pregnancy can improve an infant’s cognitive function, and the benefits may continue into the school-age years. [4] For instance, one large egg contains 150mg of choline, which satisfies all of an infant’s daily needs. [4] The key is to follow a few extra egg food safety precautions, such as ensuring they’re cooked thoroughly with no runny yolks, to reduce the risk of foodborne illness.
Discover more benefits of eating eggs during pregnancy and tips for expectant moms.
Myth 6: If I don’t buy specialty eggs, then I’m missing out on the nutrition benefits.
Truth: Simply put, specialty eggs like cage-free, organic or pasture-raised reflect farming practices and do not alter the nutritional facts. One way of egg farming is not better than another—they’re just different approaches for how to balance productivity, cost, use of natural resources and hen care. No matter the type of hen housing method, the health and wellbeing of the flock is every egg farmer’s top priority.
Some egg farmers alter hens’ diets to include higher amounts of nutrients like Vitamin D or Omega-3 to give consumers options in the egg case. [2] No matter which carton you choose, you’re getting the same core benefits that make eggs a nutritional powerhouse. Specialty eggs can be a matter of personal preference, but when it comes to nutrition, all eggs stack up.
When it comes to eggs, the facts are far less frightening than the myths. From supporting heart health to fueling kids’ growth, eggs are a versatile staple to keep in your daily routine. This Halloween, skip the tricks and savor the treats, like Bloodshot Eyeball Deviled Eggs or Spooky Vanilla Ghost Meringue Cookies.
References:
1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2020-2025 Dietary Guidelines for Americans. 2020; Available from: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf.
2. Egg Farming Today – American Egg Board. (2024, December 20). American Egg Board. https://www.incredibleegg.org/egg-farming-today/
3. https://ncegg.org/author/cnadmin. (2025, June 3). NC Egg Association | Yolk vs. White. NC Egg. https://ncegg.org/eggs-101/yolk-vs-white
4. Choline during pregnancy: new study shows lasting cognitive benefit for children – American Egg Board. (2023, June 21). American Egg Board. https://www.incredibleegg.org/nutrition/articles/choline-during-pregnancy-new-study-shows-lasting-cognitive-benefit-for-children/
5. New research further supports early introduction of eggs – American Egg Board. (2023, June 21). American Egg Board. https://www.incredibleegg.org/nutrition/articles/new-research-further-supports-early-introduction-of-eggs/
