Whether you like them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, eggs are a versatile source of lean protein and can be enjoyed on all Phases of the South Beach Diet. When shopping for eggs, you’ll notice that there are many types to choose from: brown eggs, white eggs, jumbo, and small. Here we'll take a crack at any confusion you may have regarding eggs.

Shell color: Interestingly, the difference in shell color has nothing to do with the quality of the egg. The color of the eggshell depends on the breed of the hen. Some hens lay white eggs and others lay brown ones — some even lay green. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay these eggs are larger and require more food.

Yolk color: The differences in yolk color depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker-yellow yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it is rich in vitamins A, C, and E, and the carotenoids lutein and zaxanthin, which are known to improve eye health.

Egg size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it's good to have these on hand. However, if you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.

Egg grade: Grading is an indicator of egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between grade A and grade AA eggs, so don't worry about which one to choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.

Organic eggs: For producers to label eggs organic, there are a number of USDA guidelines they must abide by. For example, eggs must come from chickens that only eat organic feed. The feed cannot contain animal by-products, synthetic fertilizers, pesticides, or other chemicals. The chickens may only be treated with antibiotics to cure illness and they can’t be injected with the types of hormones and other drugs that industrial producers typically use.

Omega-3 eggs: You might be surprised to learn that eggs can contain omega-3 fatty acids if the chicken that produces them is fed a diet high in omega-3-rich foods like fish oil and marine microalgae, which both contain docosahexaenoic acid (DHA), and flaxseed, a good source for alpha-linolenic acid (ALA). Look to the carton to find out how much of each kind of omega-3 is contained in the eggs you’re purchasing.

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