Protein Content: A Head-to-Head Comparison
At first glance, the protein amounts of JUST Egg and a large chicken egg appear quite similar, but a deeper look reveals subtle differences related to serving size and product type.
- Liquid JUST Egg: A standard 3-tablespoon serving of the liquid product typically contains 5 grams of protein.
- Real Egg: A single large chicken egg (about 50g) offers around 6.3 grams of protein.
- JUST Egg Folded: The frozen folded patties contain a higher amount of protein per piece, often listing 6 or 7 grams.
While the difference between liquid JUST Egg and a large chicken egg is just over a single gram, it's important for those closely tracking their macronutrient intake. For vegans or those looking to replace traditional eggs, the nutrient-dense nature of the plant-based alternative is still a considerable factor in its popularity.
Protein Quality and Amino Acid Profile
Beyond the raw number of grams, the quality of the protein is a key differentiating factor. Protein is composed of building blocks called amino acids, and there are nine essential amino acids that our bodies cannot produce on their own.
- Real Egg (Complete Protein): Chicken eggs are known as a complete protein, meaning they contain all nine essential amino acids in the right proportions to support the body's functions. The body can readily absorb and utilize this high-quality protein for muscle repair, hormone production, and more.
- JUST Egg (Plant-Based Protein): The protein in JUST Egg is derived from mung beans. While mung beans are a good source of protein, plant-based proteins may not always have the same optimal amino acid profile as animal-based proteins. For vegans, combining various plant-based protein sources throughout the day is often recommended to ensure a complete amino acid intake.
Other Nutritional Considerations
The disparity between real eggs and JUST Egg extends beyond just protein. Other nutritional elements are worth examining, particularly for individuals with specific dietary needs.
- Cholesterol: A primary advantage of JUST Egg is that it contains zero cholesterol, unlike a large real egg which contains nearly 200 mg. This makes the plant-based option a viable choice for those managing cholesterol levels.
- Sodium: A notable trade-off is the sodium content. A serving of liquid JUST Egg contains significantly more sodium (around 170-180 mg) than a large chicken egg (65-70 mg) due to added ingredients.
- Micronutrients: Real eggs are a natural source of various vitamins and minerals, including Vitamins D, B12, choline, and selenium. JUST Egg does not contain these in the same quantities, and while some are fortified, the natural richness of the real egg is often cited as a benefit.
Real Egg vs. JUST Egg Comparison Table
| Nutrient (per serving) | Real Egg (1 large) | JUST Egg (3 Tbsp liquid) |
|---|---|---|
| Calories | ~72 kcal | ~70 kcal |
| Protein | ~6.3g | ~5g |
| Fat | ~5g | ~5g |
| Saturated Fat | ~1.6g | 0g |
| Cholesterol | ~186mg | 0mg |
| Sodium | ~70mg | ~170mg |
| Vitamin D | Present | 0mcg |
| Vitamin B12 | Present | Absent |
| Choline | Present | Absent |
| Ingredients | 1 (egg) | Multiple (mung bean protein, oils, etc.) |
The Verdict: Which is Right for You?
When deciding between JUST Egg and a real egg, your choice depends heavily on your individual dietary goals and values. The raw protein count is close enough that for many, it won't be a dealbreaker. The real differentiators lie in the source, quality, and overall nutritional profile.
For those seeking a low-cholesterol, plant-based alternative that mimics the taste and texture of scrambled eggs, JUST Egg is a compelling option. Its mung bean protein base is a decent source of protein, especially when combined with other whole foods in a balanced vegan diet. For a comprehensive look at JUST Egg's full product line, visit the manufacturer's website: Eat Just.
On the other hand, if you prioritize a complete protein source rich in naturally occurring micronutrients like Vitamin D, B12, and choline, and are not concerned about cholesterol, real eggs remain a nutritional powerhouse. The simplest ingredient list—just one ingredient—also appeals to those preferring whole, less-processed foods.
Ultimately, both options can fit into a healthy diet. It's about weighing the specific health benefits, ethical considerations, and taste preferences to make the best choice for your personal nutritional needs.
