Eggs & Vegetarians

Can Vegetarians Eat Eggs?

A vegetarian diet is classified as not including the consumption of any meat or seafood. And while there are many variations to this, some people following a vegetarian diet may eat eggs and dairy foods, while others may avoid one or both.

Are Eggs Considered Vegetarian?

There are many variations of a vegetarian diet (see below); however, by definition, vegetarianism is classified as excluding any form of animal flesh (the tissue, muscles or meat of an animal). The humble egg doesn’t fall into this category and can therefore be included in a vegetarian eating pattern.  Eggs can be particularly useful for vegetarians as they are a good source of some of the key nutrients that can otherwise be low in this type of diet, including  omega-3s, vitamin B12 and iron.  

The different types of vegetarian diets can be broken down as follows:

Ovo-vegetarian: avoids meat, fish, and dairy but includes eggs
Lacto-ovo vegetarian: avoids meat and fish but includes eggs and dairy
Lacto-vegetarian: avoids eggs, meat, and fish but includes dairy
Vegan: avoids all animal and animal-derived products, including meat, fish, eggs, dairy, and often other items such as honey

The Benefits of Eggs For Vegetarians

As vegetarian diets consist of predominantly plant-based foods, if they are inadequately planned they can sometimes result in insufficient intakes of several key nutrients that are naturally found in high amounts in animal-derived foods. These include vitamins and minerals such as vitamin B12, iron, calcium and zinc in particular. Furthermore, while the average energy content of vegetarian diets is similar to non-vegetarian diets, like all styles of eating, if food choices are not planned to be balanced, energy intake can become either too high, or too low. Over the longer term, this will have an impact on a person’s weight.

Here we've outlined some details of the nutrients that can be low in vegetarian diets, and how eggs can be an ideal way to boost intakes.
 

The active consumption of nutrient-dense foods such as eggs and dairy (for lacto-ovo vegetarians), nuts, seeds, legumes and green leafy vegetables are important for providing adequate vitamins, minerals and essential amino fatty acids.

Are Eggs Considered Meat?

In some parts of the world, eggs are customarily considered to be a form of meat, and some vegetarians will not eat them. Often, this is tied to religious practices, such as Hinduism. So, while many people accept that eggs are a suitable inclusion in a vegetarian diet, others exclude them. Pertaining to whether or not eggs are suitable is reliant on cultural understanding and interpretation, as well as individual preferences and choice.

Can Vegans Eat Eggs?

While eggs are often included in a standard vegetarian diet they are excluded from a vegan diet, along with all animal-derived foods, like honey.

In recent times, we've seen a growing trend towards flexi-vegan eating. Given the distinct health benefits of eggs, one form of popular eating on the rise is vegans who actively consume eggs – termed the “veggan”.

Can Eggs Replace Meat?

Yes. Eggs are indeed a superfood and in many instances are an easy and sustainable alternative to other forms of meat, including red meat, chicken and fish. They are high in protein – with just one serving of eggs (2 eggs) containing 12.7 grams of protein, representing 20% of the recommended dietary intake (RDI) for men, 27% of the RDI for women and 64% of the RDI for children aged 4-8 years. Eggs also contain an abundance of essential vitamins, minerals and amino acids to create a complete dietary protein. 

When meal-planning, many people actively interchange meat with eggs for added variety and as a way to reduce overall intake of red meat for health or environmental reasons. 

While you’re at it, feel free to check out some of our exciting vegetarian egg recipes. 

The Role of Eggs In A Vegetarian Diet

Eggs can play a vital role in many vegetarian diets with their combination of high-quality protein, vitamin B12, iron and omega-3s – providing key nutrients that can be low, or lacking in common vegetarian eating patterns.