Yellow vs. Orange Egg Yolk: Which Is Better? | Dr. Berg

Yellow vs. orange egg yolk—which is better? 

Egg yolk colors can range from a pale yellow to a deep reddish-orange, and darker yolks can indicate a richer nutrient profile. However, yolk color can be deceptive, as many conventional farmers use dyes to appeal to consumer preferences. 

Discover what influences egg yolk color and how to choose high-quality eggs with the best nutritional value. 

Yellow vs. orange egg yolks 

Like eggshells, egg yolks naturally occur in various colors, including pale yellow, golden, or red-hued orange. But what do egg yolk colors mean, and what factors determine the color of an egg yolk?

Here’s a comparison of yellow and orange egg yolks.

Yellow egg yolk 

Egg yolk color is determined by the food a hen consumes. Pale yellow egg yolks are typically found in eggs laid by chickens primarily fed wheat, while yellow yolks come from hens fed corn and soy.

Eggs with yellow yolks are more likely to be factory-farmed, referring to chickens raised in cages or overcrowded barns with minimal or no exposure to sunlight or the outdoors.

Orange egg yolk

Golden, orange, or reddish-orange egg yolks are usually produced by hens feeding on forage containing carotenoids, natural pigments responsible for the yolks' vibrant color. 

These natural dyes give plants a dark green, yellow, or orange hue and can be found in various grasses, weeds, and seeds. Carotenoids are also present in insects such as leafhoppers, beetles, and wax worms.

Yolks with a deeper color are typically synonymous with healthier eggs laid by free-range hens or those with access to outdoor spaces and a natural diet.  

For this reason, consumers often demand darker-colored yolks. This has caused many commercial farmers to add artificial or natural dyes, such as paprika or marigolds, to their hens’ feed to drive sales. 

Watch the video below to learn more about the differences between orange and yellow egg yolks.

Which is better?

In general, orange yolks are more nutrient-dense than a paler yolk color and signify a happy egg yolk from a healthy hen foraging, which reflects a diet rich in carotenoids and other nutrients. 

Naturally occurring orange yolks contain significantly higher concentrations of carotenoids than paler egg yolks.  

However, it’s important to understand that commercial farmers often use coloring agents in chicken feed to influence egg yolk color. This means a deeper color doesn’t always indicate good eggs, especially when purchasing conventional cartons from the local grocery store. 

Other things to look for when buying eggs

It’s best to opt for organic, pasture-raised options to ensure you’re buying high-quality eggs. 

According to the United States Department of Agriculture’s (USDA) Guidelines for Organic Certification of Poultry, hens are prohibited from being treated with antibiotics and growth hormones for poultry products to be labeled organic.

They can also only be fed certified organic feed or kitchen and garden scraps. This is a stark contrast to conventional chickens, which are often raised on genetically modified (GMO) feed containing chemical pesticide residues and fertilizers.

Pasture-raised birds are given unrestricted access to the outdoors to freely roam and forage on foliage, insects, and seeds. This diverse diet enhances the nutritional value and influences the eggs’ yolk color. 

To get the best quality eggs, look for egg cartons labeled organic and pasture-raised. You can also visit your local farmers' market or opt for eggs collected from backyard chickens, often available through community-supported agriculture programs. 

Why you shouldn’t toss out the yolk 

Many believe egg whites are healthier than yolks because they’re higher in protein and have less cholesterol. 

However, egg yolks contain most of the nutrients found in eggs, including protein. They’re also rich in fat-soluble vitamins A, E, D, and K, which support vision, cardiovascular health, and immune functions. 

Despite claims that eggs increase the risk of dying from heart disease, there’s no evidence that egg yolks raise low-density lipoprotein (LDL) cholesterol, widely known as bad cholesterol. 

On the contrary, regularly consuming eggs has been shown to positively affect cholesterol levels.

A study published in the Canadian Journal of Diabetes found that “Consumption of 6 to 12 eggs per week, in the context of a diet that is consistent with guidelines on cardiovascular health promotion, has no adverse effect on major cardiovascular disease risk factors in individuals at risk for developing diabetes or with type 2 diabetes.”  

Researchers also discovered that regular egg consumption can increase high-density lipoprotein (HDL) cholesterol, also referred to as good cholesterol. 

Additionally, whole eggs have a low insulin index, which is a scale that measures the impact of non-carbohydrate foods on insulin. A study published in Current Developments in Nutrition found that whole eggs have a minimal effect on insulin compared to egg whites alone.

Finally, egg yolks contain lutein and zeaxanthin. These carotenoids have powerful antioxidant properties that help protect cells and tissues in the eyes from oxidative stress, which has been linked to a lower risk of macular degeneration and cataracts.

Benefits of adding more eggs to your diet 

Organic eggs are one of the most nutrient-dense foods, offering a wide range of health-promoting vitamins, minerals, and antioxidants.

Eggs are an excellent source of choline, an essential nutrient that supports the brain and nervous system. 

Choline also aids in cholesterol metabolism and helps remove fatty acids from liver cells, which explains why choline deficiency can increase the risk of nonalcoholic fatty liver disease (NAFLD).

They also contain omega-3 essential fatty acids, which are needed for various crucial physiological functions. 

In addition to their benefits for eye health, lutein and zeaxanthin promote arterial elasticity, which reduces the risk of vascular calcification and disease.

Eating more eggs provides you with a range of vitamins and minerals, including:

• Vitamin A

• Vitamin D

• Vitamin E

• Vitamin K2

• B vitamins including B1, B2, B5, B6, B9, and B12

• Calcium

• Copper

• Iron

• Magnesium

• Manganese

• Phosphorus 

• Potassium

• Selenium

• Zinc

“An egg is near perfect in its nutritional profile,” explains Dr. Berg. “It has almost all the vitamins, including fat-soluble vitamins, minerals, protein, and health-promoting fatty acids to support your overall health.” 

Additionally, eggs are a rich source of bioavailable protein. Almost 50 percent of the protein in eggs is converted into body tissue, which can be used to build and repair muscles, joints, bones, skin, and hair. 

Key takeaways

Yellow vs. orange egg yolk—which is better?

Egg yolk color is determined by a hen’s diet and can range from pale yellow to dark reddish-orange. Orange egg yolks are typically found in eggs laid by pasture-raised chickens with access to a varied and natural diet, resulting in more nutrient-dense yolks. 

However, choosing certified organic and pasture-raised products is vital to ensure you’re purchasing high-quality eggs that haven’t been treated with artificial dyes to alter the yolk color.

FAQ

1. Are eggs with orange yolks okay to eat?

Yes, orange yolks are safe and may be more nutritious than yellow yolks. 

Like eggshells, yolks come in various colors based on the nutrients in a hen’s feed. A darker yolk indicates that the hen’s diet is varied rather than only including grains such as corn or soy.

2. Is an orange egg yolk healthier than a yellow egg yolk?

Fresh eggs from organic, pasture-raised chickens will likely have orange egg yolks with a better nutritional profile than conventional eggs, which typically have pale yellow yolks. 

However, conventional agriculture techniques allow farmers to artificially select yolk colors with dyes or food additives, such as marigolds or paprika, to create a deeper yellow or orange yolk. 

3. Why is my egg yolk orange?

Many organic and pasture-raised eggs have deep orange yolk colors, which is caused by carotenoids in a chicken’s diet. Carotenoids are natural pigments with antioxidant properties found in foliage, insects, and grass.

Conventionally raised hens, typically fed grain or wheat-based diets, will lay eggs with lighter yolks compared to the bright orange yolks of pasture-raised chickens.

4. Do egg yolks cause high cholesterol?

No, eggs don’t cause high cholesterol and may increase high-density lipoprotein (HDL) cholesterol, widely known as good cholesterol. In addition, eggs contain choline and lecithin, which are needed for cholesterol metabolism and promote cholesterol balance. 

5. Are cage-free eggs healthier?

Yes, cage-free eggs are healthier than caged eggs. The most nutritious eggs are pasture-raised or free-range eggs, which come from hens that aren’t confined to a cage and have access to the outdoors. 

However, organic, pasture-raised eggs are the best option. These chickens are fed organic feed and have unlimited outdoor access to forage, which enhances the eggs’ nutritional value and results in healthier hens. 

Sources

1. https://www.ams.usda.gov/sites/default/files/media/PoultryGuidelines.pdf 

2. https://pubmed.ncbi.nlm.nih.gov/28359773/ 

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9193950/