Is It Good to Stop Eating Eggs? Examining the Health Impact

November 6, 2025 •

4 min read

A single large egg provides 6 grams of high-quality protein, but for some, the question of 'is it good to stop eating eggs?' arises due to dietary concerns or ethical reasons. This decision involves weighing nutritional trade-offs and finding suitable replacements to maintain a balanced and healthy diet.

Quick Summary

This article evaluates the health impacts of eliminating eggs, addressing nutrient deficiencies like B12 and choline, potential effects on cholesterol, and suggesting alternative food sources for a balanced diet.

Key Points

Nutrient Gap: Eliminating eggs without careful replacement can lead to deficiencies in key nutrients like B12, D, and choline.
Satiety Loss: Eggs' high protein content promotes fullness; removing them may increase hunger and snacking if not substituted adequately.
Cholesterol Context: For most healthy people, dietary cholesterol from eggs has a minimal effect on blood cholesterol compared to saturated fat sources.
Consider Alternatives: Effective plant-based alternatives like tofu, flaxseed, and legumes can replace eggs' nutritional and functional properties.
Benefits of Plant-Based: Shifting away from eggs often increases consumption of fiber-rich plant foods, which can improve digestion and metabolic health.
Individual Needs: The 'goodness' of stopping eggs is highly personal, depending on individual health risks, ethical beliefs, and dietary management.

The Nutritional Profile of Eggs

Eggs have long been celebrated as a nutritional powerhouse, but recent decades have seen conflicting dietary advice, particularly concerning cholesterol. A single large egg contains around 72 calories and is a source of essential nutrients.

Key Nutrients Found in Eggs

Eggs are a convenient and affordable source of several vitamins and minerals crucial for overall health:

High-Quality Protein: A single large egg offers 6 grams of protein, containing all nine essential amino acids needed for muscle maintenance and repair.
Vitamin B12: Essential for nerve function and energy production, B12 is particularly important for individuals on vegetarian or vegan diets who may struggle to find alternative sources.
Vitamin D: Eggs are one of the few natural food sources of Vitamin D, which is vital for bone health and immune function.
Choline: This nutrient is crucial for brain development and cognitive health, especially during pregnancy and infancy.
Lutein and Zeaxanthin: These antioxidants are important for eye health and may reduce the risk of macular degeneration.
Selenium: An important mineral for reproductive health and thyroid hormone production, which also acts as an antioxidant.

Reasons People Consider Eliminating Eggs

Motivations for removing eggs from one's diet are varied and often personal, ranging from health concerns to ethical beliefs.

Health-Related Motivations

Dietary Cholesterol: For years, eggs were vilified for their high cholesterol content, particularly the yolk. While recent research has debunked the idea that dietary cholesterol directly causes high blood cholesterol for most healthy people, it remains a concern for individuals with high LDL cholesterol, diabetes, or certain genetic predispositions.
Saturated Fat: Eggs are often paired with high-saturated-fat foods like bacon and cheese. Some people may cut eggs to reduce their overall intake of animal products that are high in saturated fat.
Allergies and Intolerances: Egg allergies are a common reason for avoidance, especially in children. Some people may also have a sensitivity that causes digestive issues.

Ethical and Lifestyle Motivations

Vegan Diet: A vegan lifestyle excludes all animal products, including eggs, due to ethical concerns about animal welfare.
Animal Welfare Concerns: Some individuals may choose to avoid eggs from conventionally farmed chickens due to concerns about cramped and unsanitary conditions. This can be mitigated by choosing free-range or pasture-raised options, but some still prefer to abstain completely.

The Potential Impact of Stopping Egg Consumption

If you decide to stop eating eggs, several changes may occur, depending on how you manage your diet.

Risks of Eliminating Eggs

Nutrient Deficiencies: Without careful planning, removing eggs can lead to deficiencies in key nutrients, especially vitamins D and B12, and choline. This can affect cognitive function, bone health, and energy levels.
Reduced Satiety: Eggs are a great source of protein, which contributes to a feeling of fullness. Eliminating them without a high-protein alternative may lead to increased snacking and calorie intake.
Unintended Calorie Increase: While trying to find egg replacements, it's easy to inadvertently increase your calorie intake with less nutritionally dense or higher-fat alternatives. For example, replacing a single egg with a portion of calorie-dense nuts without adjusting other foods could affect weight management.

Potential Benefits of Eliminating Eggs

Reduced Dietary Cholesterol Intake: For individuals with risk factors like diabetes or a history of heart disease, reducing dietary cholesterol can be a health benefit, though the primary focus should still be on overall saturated and trans fat reduction.
A Shift to More Plant-Based Foods: Transitioning away from eggs naturally encourages exploring plant-based protein sources, which are often rich in dietary fiber. High-fiber diets are linked to improved digestion, lower cholesterol, and better metabolic health.
Ethical Alignment: For those with animal welfare concerns, ceasing egg consumption can provide peace of mind and align dietary choices with personal values.

Replacing Eggs: A Guide to Alternatives

Successfully eliminating eggs requires finding suitable and nutritious replacements. The right substitute depends on the egg's role in the recipe (binding, leavening, or structure) or as a main meal component.

Comparison of Common Egg Replacements


Replacement	Best For	What it Provides	Nutritional Consideration	Best Practices
Tofu	Scrambles, quiches, 'egg' salad	High protein, similar texture	Complete protein; can absorb flavor well.	Use firm or extra-firm for scrambles; silken for creamy textures.
Flaxseed 'Egg'	Binding in baked goods (muffins, pancakes)	Fiber, omega-3 fatty acids	Incomplete protein; nutty flavor.	Mix 1 tbsp ground flaxseed with 3 tbsp water and let it thicken.
Mashed Banana/Applesauce	Binding and moisture in sweet baked goods	Fiber, moisture, natural sweetness	Incomplete protein; can alter flavor.	Use ¼ cup per egg; works well in dense cakes and muffins.
Chickpea Flour	Omelets, savory pancakes	Protein, fiber	High in fiber; earthy taste.	Mix with water to create a batter; can be seasoned with kala namak for an eggy flavor.
Aquafaba	Meringues, macaroons, foams	Whipping agent (like egg whites)	Minimal protein; no cholesterol.	Use the liquid from canned chickpeas and whip until stiff peaks form.
Chia Seed 'Egg'	Binding in breads, wholemeal cookies	Fiber, omega-3s, protein	Complete protein; noticeable texture.	Mix 1 tbsp chia seeds with 3 tbsp water and let it gel.

Conclusion: The Final Verdict

Is it good to stop eating eggs? The answer is not a simple yes or no, but rather depends on your individual health needs, dietary goals, and ethical considerations. For the majority of healthy individuals, eggs can be a nutritious part of a balanced diet, and concerns about dietary cholesterol have been largely re-evaluated. However, if you have specific health risks, an allergy, or follow a vegan lifestyle, eliminating eggs is a valid choice. The key to making it a positive change is to actively replace the nutrients lost, primarily high-quality protein, Vitamin B12, Vitamin D, and choline, with suitable alternatives like tofu, legumes, fortified foods, and supplements. By doing so, you can maintain a balanced, healthy, and ethical diet that aligns with your personal values.

Mayo Clinic Health System offers further reading on egg consumption for heart health.

Frequently Asked Questions

If you suddenly stop eating eggs without replacing the nutrients they provide, you may experience a drop in intake of high-quality protein, vitamins D and B12, and choline. For many, this could lead to feeling less full after meals and potential nutrient deficiencies over time.

For individuals with a sensitivity or allergy, or specific risk factors for heart disease, stopping eggs can be beneficial. Additionally, it often encourages a shift towards more plant-based and fiber-rich foods, which offer numerous health advantages.

You can replace egg protein with various plant-based sources, such as soy products (tofu, tempeh), legumes (lentils, chickpeas, beans), nuts, and seeds (chia, hemp). Quinoa and nutritional yeast also provide complete proteins.

While eggs contain dietary cholesterol, its impact on blood cholesterol is less significant for most people than saturated and trans fats. For those with genetically high cholesterol or other risk factors, reducing dietary cholesterol might help, but focusing on overall dietary fat is more important.

Yes, Vitamin B12 can be obtained from other animal products, fortified foods (like some cereals, nutritional yeast, and plant milks), or through dietary supplements, which are crucial for vegans.

The best egg substitute for baking depends on its function. For binding, options include flaxseed or chia seed 'eggs,' mashed banana, or applesauce. For leavening, a mix of baking powder, vegetable oil, and water works well.

The ethical implications of eating eggs are a key reason many choose to stop. Concerns revolve around the conditions in conventional factory farms. Some address this by purchasing free-range or pasture-raised eggs, while vegans choose to abstain entirely from all animal products.