True Cellular Formulas Team - May 29, 2023

Real Eggs vs. Plant-Based Eggs

Which One Is Healthier?

Real Eggs vs. Plant-Based Eggs

In recent years, the popularity of plant-based alternatives has soared, as more individuals seek out sustainable and animal-friendly options. Among these alternatives, plant-based eggs have emerged as a popular choice for those looking to replace traditional animal-based eggs in their diets. Marketed as cholesterol-free and lower in saturated fat, plant-based eggs claim to offer similar taste and texture to real eggs while catering to health-conscious consumers. However, it is essential to delve into the real eggs vs. plant-based eggs debate to determine which option truly stands superior in terms of nutritional value, sustainability, and overall health.

The ongoing debate between real eggs and plant-based eggs has captured attention and raised questions about the health and ethical implications of our dietary choices. Supporters of plant-based eggs argue for their health benefits, environmental sustainability, and animal welfare considerations. Meanwhile, proponents of real eggs emphasize the natural composition and superior nutritional profile of eggs laid by hens. To make an informed decision, it is crucial to examine the composition, ingredients, and potential health concerns associated with plant-based eggs. Let’s uncover the truth behind the real eggs vs. plant-based eggs debate.

Understanding Plant-Based Eggs

Plant-based eggs are egg substitutes created from various plant sources to mimic the taste, texture, and functionality of real eggs. These alternatives are often marketed as vegan-friendly, cholesterol-free, and lower in saturated fat. While the exact composition can vary among different brands and products, plant-based eggs typically contain a combination of ingredients to replicate the properties of real eggs.

Common ingredients in plant-based egg alternatives include:

  1. Tofu and soy products: Tofu, soy protein isolate, or other soy-based ingredients are commonly used as a base in plant-based eggs. They provide protein and contribute to the texture and binding properties.
  2. Starches and gums: Ingredients like modified starches, tapioca starch, or xanthan gum are often added to improve texture and binding capabilities, giving plant-based eggs a similar consistency to real eggs.
  3. Vegetable oils: To add richness and fat content, plant-based eggs often contain vegetable oils, such as canola or sunflower oil. These oils contribute to the mouthfeel and help create a creamy texture.
  4. Additives and preservatives: Various additives and preservatives, such as leavening agents, emulsifiers, and stabilizers, are used to enhance the overall quality, shelf life, and texture of plant-based egg products.

While plant-based eggs may seem like a healthier alternative, it is important to examine the potential health risks associated with the ingredients used. Some concerns include:

  1. Estrogen mimicking soy: Soy-based ingredients are xenoestrogens and mimic estrogen in the body. This can cause imbalances and hormonal problems in both men and women.
  2. High levels of processed polyunsaturated fats: Plant-based egg alternatives often contain processed PUFA fats, especially since these cheap added oils and additives help achieve desired taste and texture. Excessive consumption of these ingredients may have adverse effects on cardiovascular health, inflammation, and overall well-being.
  3. Starches and gums: are often associated with gastric upset and digestive disorders like IBS.

Understanding the composition and potential health risks of plant-based eggs allows us to critically assess their nutritional value and safety when compared to real eggs. In the following sections, we will further explore these aspects and delve into the reasons why real eggs offer superior benefits.

The Superiority of Real Eggs

Real eggs are widely recognized as a nutritional powerhouse, providing a range of essential nutrients necessary for overall health and well-being. They are a complete protein source, meaning they contain all the essential amino acids required by our bodies. Additionally, eggs are rich in vitamins such as vitamin B12, vitamin D, vitamin A, and vitamin E, as well as minerals including iron, zinc, and selenium.[1] These nutrients play crucial roles in various bodily functions, including immune function, brain health, and cellular maintenance.[2]

Opting for quality eggs is essential for maximizing the nutritional benefits and minimizing potential health risks. Organic eggs come from hens that are raised without the use of antibiotics, hormones, or pesticides, reducing the risk of these harmful substances ending up in the eggs. Corn and soy-free eggs also tend to have a more favorable fatty acid composition and are lower in polyunsaturated fatty acids.[3]

One significant advantage of real eggs is the high bioavailability of nutrients they offer.[4] The nutrients present in eggs are readily absorbed and utilized by our bodies, ensuring optimal nutrient uptake. For example, eggs are an excellent source of choline, a nutrient important for brain health and development. The choline found in eggs is highly bioavailable, meaning our bodies can effectively absorb and utilize it. Additionally, real eggs contain various antioxidants, including lutein and zeaxanthin, which are essential for eye health and protection against age-related macular degeneration.[5]

Real eggs, especially when sourced from organic, corn, and soy-free sources, surpass plant-based eggs in terms of nutritional value and safety. Their superior nutrient profile, including complete proteins, vitamins, minerals, and bioavailable nutrients, makes them an excellent choice for supporting overall health and well-being. By opting for quality eggs, consumers can ensure they are receiving the maximum nutritional benefits while minimizing potential exposure to harmful substances.

Addressing Sustainability and Animal Welfare Concerns

When considering the sustainability aspect, it is essential to examine the environmental impacts of both real eggs and plant-based alternatives. Real eggs, when sourced from responsible and sustainable farming practices, have a lower carbon footprint compared to plant-based eggs.[6] The production of plant-based eggs often requires intensive farming of crops, which can contribute to deforestation, habitat loss, and increased water usage. On the other hand, well-managed egg farms prioritize efficient land and water usage, minimizing their environmental footprint.

Animal welfare is a significant concern for many consumers when choosing their food products. While plant-based eggs aim to provide an animal-friendly alternative, it is important to note that traditional egg farming practices have evolved to prioritize the welfare of hens. Responsible egg farms ensure that hens have access to open spaces, fresh air, and natural behaviors, promoting their overall well-being. On the other hand, the sourcing of plant-based egg ingredients may involve agricultural practices that contribute to habitat destruction and displacement of wildlife.[6]

By supporting responsible and sustainable egg farming practices, consumers can choose eggs that prioritize animal welfare and minimize environmental impacts. Real eggs, when produced under such conditions, offer a more holistic approach to sustainability and ethical considerations.

The Versatility and Culinary Advantages of Real Eggs

Real eggs exhibit unparalleled versatility in the culinary world, making them an indispensable ingredient in a myriad of dishes. Whether baking, making omelets, or creating custards, real eggs contribute unique properties that enhance various recipes' texture, flavor, and structure. 

Their natural binding and leavening abilities make them crucial in creating light and fluffy baked goods, while their emulsifying properties help create smooth sauces and dressings.

Real eggs offer distinct advantages when it comes to taste and texture. Their inclusion in dishes brings a richness and depth of flavor that is challenging to replicate with plant-based alternatives. Real eggs also contribute to the desired mouthfeel, whether it's the creamy consistency of a custard or the tender crumb of a cake. Additionally, the natural proteins in eggs provide structure and stability, resulting in beautifully risen soufflés, quiches, and meringues.

Real eggs provide not only exceptional culinary versatility but also impart unique flavor profiles and contribute to the desired textures in a wide range of dishes. Their presence in cooking and baking allows for unparalleled creativity and culinary mastery that is not possible with fake attempts to mimic eggs without animal-based ingredients.


Real eggs have been a staple in culinary traditions for centuries, appreciated for their taste, nutritional benefits, and cultural significance. They have stood the test of time and continue to be a valued ingredient in diverse cuisines worldwide. Real eggs are undeniably the superior choice when considering nutritional value, safety, culinary versatility, and sustainability. Embracing the rich heritage and benefits of real eggs allows us to make conscious choices that prioritize our health, the environment, and the welfare of animals. So, let's crack open the truth and savor the goodness that real eggs bring to our plates.

  1. "Egg Nutrition." The Incredible Egg, American Egg Board, Accessed 27 May 2023.
  2. Réhault-Godbert, Sophie, et al. “The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.” Nutrients, vol. 11, no. 3, 2019, p. 684., doi:10.3390/nu11030684.
  3. ATSDR Pfas Clinical Guidance - Agency for Toxic Substances and Disease ..., 
  4.  Evenepoel, Pieter, et al. “Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques , ,.” The Journal of Nutrition, vol. 128, no. 10, 1998, pp. 1716–1722, doi:10.1093/jn/128.10.1716.
  5. Mrowicka, Małgorzata, et al. “Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.” Nutrients, vol. 14, no. 4, 2022, p. 827., doi:10.3390/nu14040827.
  6. "Is 'Just Eggs' More Sustainable Than the Real Thing?" Chaire-Oeufs, Accessed 27 May 2023.

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