Eggs as a Meat Alternative
Overview
Plant-based and vegetarian eating patterns are increasing in popularity in Australia, with many individuals reducing or excluding red meat for health, environmental or personal reasons (1). As these preferences take hold, eggs provide a nutrient-dense, high-quality protein option that can help meet nutritional requirements.
What the Evidence Shows
- Vegetarian diets can support health with careful planning to balance food intake
- Certain nutrients may be lower or less bioavailable in plant-based diets
- Eggs provide high-quality protein and key micronutrients
- Including eggs can help address nutrients commonly low in vegetarian eating patterns
Vegetarian Eating Patterns
Vegetarian diets vary in their inclusion of animal-derived foods:
- Vegan: excludes all animal products
- Lacto-vegetarian: includes dairy
- Lacto-ovo vegetarian: includes dairy and eggs
- Pesco-vegetarian: includes fish (may include eggs/dairy)
- Semi-vegetarian: occasional meat intake
Eggs are most relevant in lacto-ovo, pesco- and semi-vegetarian diets, where they contribute important nutrients typically provided by meat, fish or chicken such as iron, omega-3s, and vitamin B12.
Nutritional Considerations in Vegetarian Diets
Well-planned vegetarian diets can meet nutritional requirements; however nutrient adequacy depends on food selection and variety. Compared to omnivorous diets, vegetarian eating patterns are often:
- Lower in saturated fat
- Higher in fibre
- Higher in certain nutrients found predominantly in plant foods
However, they may also be lower in:
- Vitamin B12
- Iron
- Zinc
- Iodine
- Vitamin D
- Long-chain omega-3 fatty acids (DHA/EPA)
Eggs can help by providing varying amounts of all of these nutrients within a vegetarian eating pattern.
Key Nutrients Provided by Eggs
Eggs contribute a range of nutrients that may be limited in vegetarian diets. These include:
- Protein
- High-quality, complete protein with all essential amino acids
- Vitamin B12
- One of the few sources of this vitamin in lacto-ovo vegetarian diets
- Iron
- Particularly relevant for women of child-bearing age
- Omega-3 fatty acids (DHA)
- A useful alternative source for those not consuming fish
- Vitamin D
- One serve of eggs provides 82% of the RDI
- Selenium
- Higher and more consistent contribution than most plant foods.
At-Risk Groups
Certain population sub-groups following vegetarian diets may be at greater risk of nutrient inadequacy due to higher requirements or greater demands due to growth. These include:
- Children and adolescents
- Women of reproductive age
- Pregnant women
Including eggs can be particularly valuable to help improve nutrient adequacy in these groups.
Diet Quality and Balance
The Australian Dietary Guidelines (2) highlight that vegetarian diets can meet nutritional needs when they include a variety of nutrient-dense foods from across the core food groups.
Eggs contribute by providing 17 different vitamins and nutrients in one compact and versatile food.
Clinical Application
Eggs can be recommended within vegetarian dietary patterns to:
- Improve protein quality and intake
- Support vitamin B12 and omega-3 intake
- Enhance overall nutrient density
- Provide a versatile, affordable and accessible alternative to meat
This statement is for healthcare professionals only.
*One serve = 2x60g eggs (104g edible portion)
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Meal Plans
FAQs
Should I recommend eggs to vegetarian patients?
Well-planned vegetarian diets can meet protein requirements; however, protein quality and amino acid balance may vary, particularly when relying heavily on single plant sources.
Eggs provide a high-quality, highly digestible protein source containing all essential amino acids, making them a valuable addition to lacto-ovo vegetarian diets. They can help support overall protein adequacy and diet quality.
Can eggs help meet omega-3 requirements in vegetarian diets?
Eggs provide both long-chain omega-3 fatty acids (primarily DHA) and short-chain omega-3 (ALA). A standard serve (2x 60g) provides a meaningful amount of DHA, which is typically low in vegetarian diets that exclude fish. Including eggs can therefore help improve long-chain omega-3 intake, particularly for lacto-ovo vegetarians.
Do eggs provide important nutrients that may be low in vegetarian diets?
Yes. Eggs provide several nutrients that may be lower or less bioavailable in vegetarian diets, including vitamin B12, iodine, selenium and long-chain omega-3 fatty acids.
For example, a serve of eggs (2x60g) provides 41% of daily selenium requirements, necessary for antioxidant defence, thyroid hormone metabolism and immune function.
References
- Food Frontier. 2024 consumer survey: Australians’ dietary patterns and plant-based food consumption. Sydney: Food Frontier; 2024. Available from: https://www.foodfrontier.org
- National Health and Medical Research Council. Australian Dietary Guidelines. Canberra: NHMRC; 2013.