Real Eggs VS Egg Substitutes: Which is better for Our Health?

substitute eggs

What is the difference between Real Eggs vs egg substitutes? Are real eggs better for our health than egg substitute products? I often get asked these questions. Sometimes it’s difficult to choose what’s best for our health and environment. In this post, I’m going to give you the basic health information and pros and cons for each of these.

Nutrition of Real Eggs VS Egg Substitutes

There is a lot more to nutrition than just the amount of protein, carbs, and fat. Vitamins and minerals play an extremely important role in our health. One large egg contains 13 essential vitamins and minerals,  as well as 6 grams of high-quality protein.  An egg substitute product contains approximately the same protein and fat content as an egg. However, a popular egg substitute product has very few important vitamins and minerals, compared to 13 essential vitamins and minerals found in an egg.

Nutritional Value of One Large Egg
Calories 70
Total Fat: 5g, 6% daily value
Total Protein: 6g, 12% daily value
Carbohydrates: 0%
Vitamins and Mineral and % of Daily Value
Vit D 1mcg, 6%
Calcium 30mg, 2%
Iron 9mg, 4%
Potassium 70mg, 0%
Vitamin A 80mcg, 8%
Vitamin E 0.5mg, 4%
Riboflavin 0.2, 15%
Niacin 1.4mg 8%
Vit B6 0.1mg 6%
Folate 25mcg DFE, 6%
Vitamin B12 0.5mcg 20%
Biotin 11mcg, 35%
Pantothenic Acid 0.8mg, 15%
Phosphorus 100mg, 8%
Iodine 28mcg, 20%
Zinc .7mg, 6%
Selenium 15mg, 25%
Choline 150mg, 25%

Nutritional Value of an Egg Substitute Product (taken from nutritional info on JUST website)

Calories 45 (3 Tablespoons equivalent of one large egg)
Total Fat: 4.5g, 4% daily value
Total Protein: 5g, 12% daily value
Vitamins and Mineral and % of Daily Value
Vit D 0%
Calcium 0%
Iron 4%
Potassium 0%
Vitamin 0%
Vitamin 0%
Riboflavin 0%
Niacin 0%
Vit B6 0%
Folate  0%
Vitamin B12 o%
Biotin 11mcg 0%
Pantothenic Acid 0%
Phosphorus 0%
Iodine 0%
Zinc 0%
Selenium 0%
Choline 0%

Note: A popular Egg substitute product showed no vitamins and mineral (Except iron) in the nutritional data on the website.

The ingredient list of Real Eggs VS Egg Substitutes

You make the decision here. One ingredient vs 15 ingredients in the egg substitute product. My basic philosophy is fewer ingredients is better. Also, if I don’t know what the ingredients are  ….. I stay away!

The ingredient list for one Real Egg

  1. egg

The ingredient list for an Egg Substitute Product

substitute eggs

Substitute Eggs Ingredient List

  1. Water
  2. Mung Bean Protein Isolate
  3. Expeller-Pressed Canola oil
  4. Dehydrated onion
  5. Gellan Gum
  6. Natural Carrot Extractives
  7. Natural Flavors
  8. Natural Tumeric Extractives
  9. Potassium Citrate
  10. Salt
  11. Soy Lecithin
  12. Sugar
  13. Tapioca syrup
  14. Tetrasodium pyrophosphate
  15. Transglutaminase
  16. Nisin

Decide for yourself. Do you prefer one ingredient or 15?

What about Cholesterol?

Cholesterol has been at the center of debate for decades. Egg do have cholesterol: approximately 185mg for one large. Egg substitute products normally do not contain cholesterol. According to the Harvard T.H. Chan school of Public Health ………..

“The biggest influence on blood cholesterol level is the mix of fats and carbohydrates in your diet—not the amount of cholesterol you eat from food.

In studies of more than 80,000 female nurses, Harvard researchers found that consuming about an egg a day was not associated with higher risk of heart disease. However, people who have heart disease or diabetes should monitor egg consumption.”

The US Dietary Guidelines as of 2015-2020 no longer put a limit on the amount of cholesterol a healthy individual should have in their diet.

With all the new data out there, I think it’s alright for most of us to enjoy eggs added as part of our healthy diet. You decide what’s better real eggs vs egg substitutes.

Eggs as a Super Food

I’m probably a bit biased here in stating that eggs are truly a superfood. Not only are they packed with 13 essential vitamins and minerals, but eggs can be used for so many things ….. including so many healthy food dishes. They contain lutein and zeaxanthin for eye health, as well as omega 3 fatty acids which is a key nutrient that helps calm down inflammation in the body.

Egg substitute products just don’t compare to the nutritional punch of an egg.

Watch our informative video for more information on why eggs should be an important component of a healthy diet.


#RealEggs