Can you live entirely off eggs? The surprising truth

January 13, 2026 •

4 min read

While eggs are considered one of the most nutritionally complete single foods, providing high-quality protein and essential vitamins, consuming only eggs long-term is dangerous. We explore the science behind the myth, asking: can you live entirely off eggs?

Quick Summary

Living solely on eggs for an extended period is not sustainable or healthy due to critical nutrient gaps like Vitamin C, fiber, and calcium. This can lead to serious health issues, highlighting the importance of a varied diet for overall well-being.

Key Points

Complete Diet is a Myth: While eggs are nutrient-dense, an egg-only diet is missing key nutrients like Vitamin C and fiber, making it unsustainable long-term.
Scurvy Risk: The complete absence of Vitamin C in eggs can lead to scurvy, a potentially fatal disease caused by nutrient deficiency.
Digestive Issues: Eggs contain no dietary fiber, leading to constipation and potential long-term digestive problems on an exclusive egg diet.
Risk of Deficiency: An egg-only diet can cause deficiencies in vital nutrients beyond Vitamin C, such as calcium, potentially weakening bones.
Balanced Approach is Best: Eggs are a healthy part of a balanced diet but should be combined with fruits, vegetables, and other foods to provide the necessary spectrum of nutrients.

The All-Egg Diet: Short-Term Myth vs. Long-Term Reality

For centuries, eggs have been a staple of the human diet, prized for their versatility and dense nutrient profile. A whole egg contains protein, fat, and a wide array of vitamins and minerals. This has led some to question if it's possible to subsist on eggs alone, or if popular, short-term "egg fasts" are a viable long-term strategy for health. The overwhelming scientific consensus is that an exclusive egg diet, while providing some key nutrients, is fundamentally flawed and poses significant health risks over time. It's crucial to understand why this restrictive eating pattern is unsustainable and what critical nutritional components it lacks.

The Hidden Nutritional Gaps in an Egg-Only Diet

Despite their nutrient density, eggs do not contain every vitamin and mineral your body needs to thrive. The absence of specific nutrients on an exclusive egg diet is the primary reason it is not a sustainable way to live.

Vitamin C and Scurvy

One of the most critical and glaring omissions in an egg-only diet is Vitamin C. The human body cannot produce its own Vitamin C and requires a regular intake from fruits and vegetables. Without it, the body is at risk of developing scurvy, a disease historically associated with sailors on long voyages. Symptoms of scurvy include fatigue, bleeding gums, poor wound healing, and joint pain, and in severe cases, it can be fatal. While the onset may take several months, the deficiency is inevitable on a strict egg-only regimen.

Fiber and Digestive Health

Eggs contain virtually no dietary fiber. Fiber is essential for healthy digestion, regularity, and maintaining a healthy gut microbiome. A diet completely devoid of fiber can lead to severe constipation and other gastrointestinal problems. Furthermore, a lack of fiber has been linked to a higher risk of heart disease and poor gut health. Including fiber-rich foods like vegetables, fruits, and whole grains is vital for preventing these issues.

Calcium and Bone Health

While eggs contain some calcium, they do not provide enough to meet the daily requirements for adults. Prolonged low calcium intake can significantly reduce bone density, increasing the risk of osteoporosis and fractures. This risk is particularly high for post-menopausal women, who are already prone to bone loss. A balanced diet typically includes dairy, leafy greens, or fortified foods to ensure adequate calcium intake.

High Cholesterol and Heart Concerns

While eggs have had a complex and debated history regarding cholesterol, an exclusive egg diet would lead to an excessive intake of dietary cholesterol. While recent studies suggest that dietary cholesterol's impact on blood cholesterol is less significant than once thought for most healthy people, high intake combined with saturated fat can still pose a risk, especially for those with existing cardiovascular issues or diabetes. The saturated fat content in a large volume of eggs could accumulate to unhealthy levels over time, increasing the risk of heart disease.

The Egg-Only Diet: Risks vs. Rewards


Aspect	Egg-Only Diet	Balanced Diet (with eggs)
Nutrient Completeness	Deficient in Vitamin C, fiber, complex carbs, and other vitamins/minerals.	Contains a full spectrum of vitamins, minerals, fiber, and macronutrients.
Sustainability	Not sustainable long-term due to severe restrictions and nutrient deficits.	Sustainable for a lifetime, promoting consistent, long-term health.
Satiety & Hunger	High protein content can increase short-term satiety, but low calories and carbs can cause fatigue.	High protein and fiber provide sustained energy and help manage hunger effectively.
Weight Management	May result in rapid, short-term weight loss primarily from water, but is unsustainable and prone to rebound weight gain.	Supports healthy, gradual, and lasting weight loss or maintenance.
Health Risks	Increased risk of scurvy, digestion issues, bone density loss, and potential heart problems.	Reduces risk of chronic diseases and supports overall wellness.

A Balanced Perspective: The Healthy Role of Eggs

Instead of attempting the dangerous and unsustainable path of an egg-only diet, the sensible approach is to integrate eggs into a balanced, varied eating plan. A single egg provides approximately 6 grams of high-quality protein and a wealth of essential nutrients, including choline, vitamin D, and eye-protecting antioxidants like lutein and zeaxanthin. When paired with other food groups, eggs contribute to a healthy diet in many ways:

For Strong Muscles: The complete protein profile helps build and maintain muscle mass.
For Brain Health: Choline is crucial for neurotransmitter production and brain function.
For Eye Health: Lutein and zeaxanthin help protect against macular degeneration.
For Weight Management: Their satiating protein content can help you feel full for longer, reducing overall calorie intake.

Cooking eggs in healthy ways, such as poaching or boiling, and pairing them with high-fiber vegetables and whole grains, amplifies their benefits while mitigating potential risks. An overly restrictive diet focused on one food, no matter how nutritious, will always lead to deficiencies.

Conclusion: Variety Is the Key to Life

In short, the answer to the question, "can you live entirely off eggs?" is a definitive no. While a short-term egg diet may lead to temporary weight loss due to calorie restriction, it is not sustainable and carries serious health risks, including nutrient deficiencies, digestive issues, and potential damage to bone and heart health. The long-term health and vitality of your body depend on a varied intake of all essential nutrients, from protein and fats to fiber, vitamins, and minerals. Eggs are a valuable part of a healthy diet, but only when consumed in moderation and alongside a diverse range of other foods. For sustainable health and weight management, embrace variety and a balanced, whole-foods-based approach instead of resorting to restrictive fad diets.

To learn more about building a healthy, balanced eating plan, consult resources like the USDA's Dietary Guidelines for Americans.

Frequently Asked Questions

An egg-only diet is unhealthy long-term because it lacks several essential nutrients, most notably Vitamin C, but also fiber and calcium. The absence of these nutrients leads to severe health complications like scurvy, poor digestion, and reduced bone density.

The most significant nutrient missing from eggs is Vitamin C. Since eggs contain none, a diet based solely on them will inevitably lead to a Vitamin C deficiency and associated health problems.

Yes, egg-only diets can cause severe constipation because eggs contain zero dietary fiber. Fiber is critical for digestive regularity, and its absence will disrupt normal bowel function.

Short-term egg fasts, lasting only a few days, may result in rapid weight loss primarily due to a low-calorie intake, but this weight is often regained. They are not a sustainable or recommended long-term strategy and are often promoted as a fad diet.

While eggs are high in dietary cholesterol, for most healthy individuals, moderate consumption (around one egg per day) does not significantly impact heart disease risk. However, excessive intake on an egg-only diet, especially for individuals with existing health conditions, can raise heart health concerns.

As part of a balanced diet, eggs are an excellent source of high-quality protein, vitamins (D, B12), and minerals like choline. They support muscle health, brain function, and can aid in weight management due to their satiating effect.

For those managing cholesterol or calorie intake, focusing on egg whites can be beneficial as they contain protein with no fat or cholesterol. However, the yolk is also packed with many vitamins, minerals, and antioxidants, so consuming the whole egg provides more complete nutrition.

For most healthy adults without existing heart disease or high cholesterol, consuming one to two eggs per day is generally considered safe and beneficial as part of a nutritious diet.