Can pescatarians eat eggs? Unpacking the diet and nutrition facts

November 7, 2025 •

4 min read

Research indicates that a pescatarian diet is primarily plant-based, with the inclusion of fish and seafood. This often leads to a key question for those exploring this eating style: Can pescatarians eat eggs? The clear answer is yes, as eggs are typically included, but it ultimately depends on individual preference.

Quick Summary

Most pescatarians include eggs and dairy in their diet, blending plant-based foods with high-quality protein from eggs and seafood. This nutritional approach offers flexibility, diverse protein sources, and a wide array of vitamins and minerals.

Key Points

Personal Choice: While generally included, whether or not to eat eggs is ultimately a personal decision within the flexible framework of pescatarianism.
Nutrient Boost: Eggs provide valuable nutrients like protein, vitamin B12, and choline that can complement the benefits of a plant-based and seafood diet.
Not Meat: For pescatarians, the key exclusion is the flesh of land animals, and eggs are not considered meat in this dietary context.
Dietary Variations: Some pescatarians also exclude dairy or eggs, depending on their specific approach (e.g., ovo-pescatarian, strict pescatarian).
Versatile Protein: Eggs are a simple, affordable, and versatile source of complete protein that can be incorporated into a wide variety of meals.

What is a pescatarian diet?

At its core, a pescatarian diet is a form of vegetarianism that incorporates fish and seafood. It excludes all other land animals, including red meat, pork, and poultry. This eating pattern is often adopted for its health benefits, environmental advantages, and ethical considerations. The foundation of the diet consists of whole plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts. The inclusion of seafood adds high-quality protein and beneficial omega-3 fatty acids, which are essential for heart and brain health. Given this composition, the inclusion of other animal products like eggs and dairy is a common point of interest.

Can pescatarians eat eggs? The clear answer

Yes, the vast majority of people who follow a pescatarian diet do eat eggs. Eggs are not considered meat, which is the defining exclusion for pescatarians. A pescatarian is simply a vegetarian who eats fish and seafood. A 'vegetarian' who consumes eggs and dairy is known as a lacto-ovo vegetarian, and the pescatarian diet is often described as an ovo-lacto-vegetarian diet with the addition of seafood. Therefore, for most, including eggs in their meals is perfectly acceptable and common practice. The flexibility to include or exclude eggs and dairy based on personal preference is one of the features that makes the pescatarian lifestyle accessible and sustainable for many.

Nutritional advantages of adding eggs

Eggs are a powerhouse of nutrition and offer significant benefits when added to a pescatarian diet. They complement the nutrients found in fish and plant-based foods, helping to fill potential nutritional gaps. The high-quality protein in eggs, containing all nine essential amino acids, is excellent for muscle repair and growth. For those who might struggle to get enough protein from plants alone, eggs provide an easy and accessible source.

Beyond protein, eggs are rich in several key nutrients:

Vitamin B12: A vitamin that is often lacking in strictly vegetarian or vegan diets. B12 is essential for nerve function and the production of red blood cells. Fish and seafood also contain B12, and eggs add another reliable source.
Choline: An important nutrient for brain health, memory, and cell function. Eggs are one of the most concentrated sources of choline in many diets.
Vitamin D: Eggs contain some vitamin D, which is crucial for bone health and immune function.
Lutein and Zeaxanthin: These antioxidants are vital for eye health and are found in the egg yolk. They help protect against macular degeneration and cataracts.

In addition to these benefits, consuming eggs has been shown to support overall health without detrimentally affecting cholesterol levels for most people. In a study exploring the effects of eggs in a plant-based diet, researchers found that adding eggs reduced oxidative stress markers without increasing inflammatory markers in subjects with metabolic syndrome.

Pescatarian diet variations and eggs

While the general understanding is that pescatarians eat eggs, personal choices can lead to variations. Recognizing these helps clarify dietary boundaries.

Lacto-ovo-pescatarian: This is the most common form, including dairy, eggs, fish, and seafood, alongside plant-based foods.
Ovo-pescatarian: This variation includes eggs but excludes dairy products like milk, cheese, and yogurt.
Strict pescatarian: Some pescatarians may choose to exclude both eggs and dairy, focusing solely on plant-based foods, fish, and seafood.

Incorporating eggs into a pescatarian meal plan

Including eggs in a pescatarian diet is straightforward and adds versatility to meals. Here are a few ideas:

Breakfast: A spinach and tuna omelet with eggs is a great way to start the day. Avocado toast topped with a perfectly poached egg is another delicious option.
Lunch: Hard-boiled eggs can be sliced and added to salads or enjoyed as a quick, protein-rich snack.
Dinner: A frittata with seasonal vegetables and smoked salmon offers a flavorful and balanced meal. Eggs can also be used in recipes that bind ingredients, like fish cakes.

Comparison of diets based on animal product consumption


Diet Type	Excludes	Includes Eggs	Includes Dairy	Includes Fish/Seafood	Includes Meat/Poultry
Pescatarian (Ovo-Lacto)	Meat and Poultry	Yes	Yes	Yes	No
Ovo-Vegetarian	Meat, Poultry, Fish, Dairy	Yes	No	No	No
Lacto-Vegetarian	Meat, Poultry, Fish, Eggs	No	Yes	No	No
Vegan	All Animal Products	No	No	No	No

The bottom line

For those questioning their place in a pescatarian diet, eggs are a standard and highly beneficial inclusion. They offer a complete source of high-quality protein, crucial vitamins like B12 and D, and brain-boosting choline. While the exact definition can vary based on individual preference regarding dairy, most pescatarians happily eat eggs without compromising their dietary goals. Incorporating eggs is a simple way to add nutrient density and mealtime flexibility, making the pescatarian lifestyle even more accessible and satisfying. As with any diet, a balanced approach focused on whole foods is key for optimal health. For more scientific information on how eggs fit into a plant-based diet, see this study on their impact on oxidative stress and inflammation: The Effects of Eggs in a Plant-Based Diet on Oxidative Stress and Inflammation in Metabolic Syndrome Patients: A Pilot, Randomized, Controlled, Crossover Trial.

Note: This is not medical advice. Consult a healthcare professional or registered dietitian for personalized dietary recommendations.

Frequently Asked Questions

No, a pescatarian is not a type of vegetarian. A true vegetarian diet excludes all animal flesh, including fish and seafood. The term 'pescatarian' specifically denotes someone who eats a plant-based diet plus fish and seafood, distinguishing them from vegetarians.

No, eggs are not considered meat. Meat refers to the flesh or muscle of an animal. Eggs are poultry products that do not contain animal flesh, and the eggs most people consume are unfertilized.

For most people, dietary cholesterol from eggs has minimal impact on blood cholesterol levels. While eggs do contain cholesterol, recent research suggests that moderate egg consumption does not increase the risk of heart disease for the majority of individuals.

Eggs provide a complete source of high-quality protein and are rich in essential nutrients that can be harder to obtain from plants alone, such as Vitamin B12, Vitamin D, choline, and antioxidants like lutein and zeaxanthin.

Yes, it is possible to follow a pescatarian diet without including eggs. This would be a form of 'strict pescatarianism'. It is a matter of personal preference, though omitting eggs would require careful attention to other nutrient sources.

For most people, consuming eggs in moderation as part of a balanced diet is considered healthy. Potential risks for some individuals, such as those with specific cholesterol concerns, can be managed by consuming egg whites, which are virtually cholesterol-free.

Eggs are very versatile. Easy additions include hard-boiled eggs for salads or snacks, scrambled eggs or omelets for breakfast, or using eggs as a binder for fish cakes. They can also be incorporated into a frittata with fish and vegetables.