Can You Eat Eggs on the Carnivore Diet?
Yes, you can eat eggs on the Carnivore Diet since eggs come from poultries and are rich in protein and healthy fats while low in carbohydrates.
To find the answer to the question “How many eggs on the Carnivore Diet are allowed” you should know it can vary depending on individual factors, such as dietary needs, health conditions, and personal preferences.
Some Carnivores consume several eggs daily without issues, while others may experience issues like digestive problems with consuming fewer eggs.
Generally, consuming up to 3-6 eggs per day is considered safe for most people [2].
If you have any specific health concerns like egg allergies or dietary restrictions, it’s wise to consult a healthcare professional or nutritionist for personalized advice on how many eggs are suitable for you.
The main reason why eggs are allowed on the Carnivore Diet is their rich nutritional profile, which provides many essential minerals the body needs.
Learn More: Can You Eat Eggs on a Carnivore Diet? How Many Eggs Can You Eat?
Kelsey Lorencz, Registered Dietitian:
"Eggs are a nutrient-dense food that can provide many essential nutrients, such as high-quality protein, choline, and vitamin B12. Including eggs in the Carnivore Diet can help ensure a more balanced intake of key nutrients."
Eggs Nutritional Value
Eggs are a natural source of many nutrients, including high-quality protein, vitamins, and minerals.
They are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium, and iodine, which support nerve and thyroid function and bone health [3].
Additionally, they contain other essential B vitamins like folate, biotin, pantothenic acid, and choline, which help many bodily functions like brain health [4].
Eggs also contain vitamin A and other essential minerals like phosphorus, which support immune function, and bone health [5].
The following table shows the nutrients in 100 grams of eggs [6].
Calories | 143 kcal |
Protein |
12.6 g |
Fat |
9.51 g |
Carbohydrates |
0.72 g |
Glucose |
0.37 g |
Calcium |
56 mg |
Iron |
1.75 mg |
Magnesium |
12 mg |
Phosphorus |
198 mg |
Potassium |
138 mg |
Sodium |
142 mg |
Zinc |
1.29 mg |
This rich nutritional profile makes eggs one of the healthy foods you can consume, especially on a Carnivore Diet. They also provide a wide range of health benefits.
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The Benefits of Eating Eggs on the Carnivore Diet
Adding eggs to the Carnivore Diet can help
- Reduce Inflammation: Eggs are a source of anti-inflammatory nutrients like omega-3 fatty acids, vitamin D, and choline, which can help reduce inflammation in the body. Chronic inflammation is linked to various health issues, including heart disease, cancer, and autoimmune disorders [7].
- Support Muscle Growth and Maintenance: Eggs are a rich source of high-quality protein, containing many essential amino acids required for muscle growth, repair, and maintenance like leucine, which boosts muscle growth, and lysine, which helps fix tissues [8].
- Promote Eye Health: Eggs are rich in essential nutrients like lutein and zeaxanthin, antioxidants that play a crucial role in maintaining eye health and reducing the risk of age-related macular degeneration [9].
- Support Brain Function: Eggs are a good source of choline, a nutrient essential for brain development, memory, and cognitive function. Choline also improves the production of neurotransmitters important for proper brain function [10].
- Regulate Blood Sugar Levels: The combination of high-quality protein and healthy fats in eggs can help regulate blood sugar levels by slowing down the absorption of glucose, which can be beneficial for individuals with insulin resistance or diabetes [11].
- Support Bone Health: Eggs contain vitamin D, phosphorus, and protein necessary for strong and healthy bones [12].
- Improve Hair and Skin Health: Eggs are rich in biotin, a B vitamin essential for healthy skin, hair, and nails. Eggs also contain other nutrients, like zinc and selenium, which support skin health and protect against oxidative stress [13].
While eggs are generally considered a healthy and nutritious food, there can be some side effects for sensitive individuals. It’s good to be aware of the potential side effects to make the best decisions when consuming eggs on the Carnivore Diet.
Learn More: The Best Carnivore Diet Ground Beef Recipes [Experts Use]
Research published in the journal Nutrients highlights eggs as a source of high-quality protein and essential nutrients, suitable for inclusion in various dietary patterns including low-carb diets like the Carnivore Diet (Source: Nutrients, 2015).
Potential Side Effects of Eating Eggs on the Carnivore Diet
The following side effects are uncommon but it’s wise to learn about them, especially if you have certain health problems.
- Digestive Issues: Some individuals may experience digestive problems like bloating, gas, or constipation when consuming a large number of eggs, especially if they have a sensitivity or intolerance to eggs [14].
- Cholesterol Concerns: Eggs are high in dietary cholesterol and people with high cholesterol levels or heart disease need to limit their egg consumption or consult a healthcare professional [15].
- Allergic Reactions: Egg allergy is a common food allergy, especially in children. Consuming eggs on the Carnivore Diet can trigger allergic reactions in individuals with egg allergies, with symptoms ranging from hives or digestive discomfort to severe anaphylaxis [16].
Many of these side effects, especially allergic reactions, occur because some individuals consume too many egg whites or yolk eggs. It’s good to have both of them in moderation but which one is better?
Learn More: Carnivore Diet and Cholesterol: Everything You Should Know