Eggs are pretty much the gold standard against which all other proteins are judged. For starters, they’re cheap. You can’t beat a three-buck dozen.

But they’re also a solid diet staple because they're loaded with amino acids, antioxidants, and iron, making each 85-calorie egg—which somehow delivers 7g of protein—a beyond solid investment in your health. Let us break your egg choices down for you:

  • Brown vs. white? It’s up to you. The difference in color just varies based on the type of chicken—they both have the same nutritional value, says Molly Morgan, R.D., a board-certified sports specialist dietitian based in upstate New York.
  • Eggs vs. egg whites? While egg yolks do contain cholesterol, they’re also full of nutrients like B vitamins, plus they contain about half of the egg’s protein. Unless you’re watching your cholesterol intake, there’s no need to shy away from the whole egg, as long as you’re not overdoing it.
  • Regular vs. free-range vs. organic? Advantage: organic. These are certified by the USDA and are free from antibiotics, vaccines, and hormones.

So, now that we’ve got all of that out of the way, it's time to change your egg game. Here, we’ve rounded up eight of the best ways to whip them up—or add them into other dishes.