Eggs are one of the most popular breakfast foods worldwide, loved for their simplicity, taste, and high nutritional value. They are an excellent source of protein and packed with essential nutrients such as folate, phosphorus, selenium, vitamins A, B2, B5, B6, B12, D, and E, along with calcium and zinc. For gym-goers and fitness enthusiasts, eggs are often considered a superfood that helps build muscle and improve overall health. From boiled and scrambled eggs to omelets and curries, they are enjoyed in countless ways.

However, several myths continue to surround this powerhouse food. Many people remain confused about whether eggs are vegetarian, if they increase cholesterol, or whether brown eggs are healthier than white ones. Here’s what nutrition experts have to say about these common misconceptions.

The first and most debated question — are eggs vegetarian? According to Priya Paliwal, Chief Dietician at Shri Balaji Action Medical Institute in Delhi, this depends largely on personal beliefs. Most eggs available in the market are unfertilized, meaning they cannot develop into chicks, which is why some people consider them vegetarian. However, since they are an animal product, strict vegetarians often avoid them. Nutritionally, eggs are a powerhouse of protein, omega-3 fatty acids, and vitamins B12 and D.

Another common belief is that eating eggs daily raises cholesterol levels. While egg yolks do contain cholesterol, modern research has shown that they have minimal impact on blood cholesterol levels. In fact, eggs can help raise good cholesterol (HDL). For healthy individuals, eating one or two eggs a day is perfectly safe and even beneficial. Those with heart or cholesterol issues, however, should limit their intake.

Many people think that egg whites are healthier than the yolk. While the whites are rich in protein, the yolk contains essential nutrients like vitamins A, D, E, K, B12, iron, zinc, and healthy fats. Therefore, consuming the whole egg offers better nutrition unless a person needs to control their cholesterol or fat intake.

A popular myth also claims that eggs contribute to weight gain. In reality, eggs are high in protein, which helps increase satiety and supports metabolism, aiding in weight management. It’s not the eggs but the method of preparation—such as frying them with excess oil or butter—that adds unnecessary calories. Boiled or poached eggs are a healthier choice for those watching their weight.

When it comes to color, many assume brown eggs are healthier than white ones. This is a misconception. Both types offer the same nutritional benefits, with the only difference being the shell color and, sometimes, the price. Brown eggs are often costlier simply because the hens that lay them require more feed.

Another myth is that raw eggs are healthier than cooked ones. Raw eggs can actually be risky due to the presence of bacteria and a protein called avidin, which interferes with the absorption of vitamin B7. Cooking deactivates avidin and enhances nutrient absorption, making boiled or cooked eggs a safer and more beneficial option.

Finally, some people worry that daily egg consumption can harm the liver or kidneys. Experts clarify that for healthy individuals, eggs are completely safe and even beneficial. The proteins in eggs are easily digestible and support tissue repair and immune health. However, those with liver cirrhosis or serious kidney issues should consult a doctor before including eggs in their diet.