Can I Eat Eggs On Carnivore Diet – A Common Question!

Do you love meat and are thinking about the carnivore diet? However, are you unsure about “Can I Eat Eggs On Carnivore Diet”?

Yes, you can eat eggs on a carnivore diet. They are a great source of protein & vitamins and fit well in this diet. On a carnivore diet, you can only eat animal products. This includes fish, chicken, other poultry, lamb, beef, pork, eggs, and some dairy foods.

Let’s get straight to the point! I will give you the information you need to feel good about including eggs in your diet.

Can I Eat Eggs On Carnivore Diet? –  3 Reasons Behind It!

1. Great Source Of Healthy Fats:

Eggs are a fantastic source of healthy fats, making them a valuable addition to the carnivore diet. They offer a balanced mix of saturated and unsaturated fats. They help maintain energy levels and support overall health.

Fat content in eggs helps with nutrient absorption, including vitamins A, D, E, and K, which are fat-soluble. The fats in eggs also support brain function, hormone production, and cell membrane health.

Including eggs in your diet provides these essential fats without needing processed foods. Since the carnivore diet is low to no carbs and high in fat, the fats from eggs are a welcome primary fuel source.

Healthy Fats Per 100 grams of Eggs	Amount
Saturated Fat	3 grams
Monounsaturated Fat	4 grams

2. Superior Protein Quality:

Eggs offer the highest quality protein of any food, whether plant or animal, based on their completeness and how well your body can absorb and use them.

• Complete Amino Acids: Eggs provide all 9 essential amino acids.
• Protein Efficiency Ratio: Eggs score 3.9, higher than beef at 2.9 and peas at 1.4. This metric measures how much a protein contributes to growth.
• Biological Value: Eggs score 100, just behind whey protein at 104. This measures how efficiently your body uses the protein.
• Net Protein Utilization: Eggs score 94, compared to soy at 61. This measures the ratio of amino acids converted into usable proteins.
• Digestibility Score: Eggs are top-ranked for protein quality due to their amino acid profile and how well they are digested.

Rankings Of Proteins In Eggs Compared With Various Animal And Plant Foods:

Protein Type	Protein Efficiency Ratio	Biological Value	Net Protein Utilization	Protein Digestibility Corrected Amino Acid Score
Beef	2.9	80	73	0.92
Eggs	3.9	100	94	1.00
Milk	2.5	91	82	1.00
Casein	2.5	77	76	1.00
Whey protein	3.2	104	92	1.00
Soy protein	2.2	74	61	1.00
Peanuts	1.8	–	–	0.52
Black beans	0	–	0	0.75
Wheat gluten	0.8	64	67	0.25
Rice	2.0	64	74	0.50
Pea	1.4	58	–	0.59

A quick tip: Don’t just eat the egg whites if you want all the protein benefits. The yolks contain most of the nutrients needed for your body to use the proteins in eggs fully

3. Numerous Vitamins And Minerals:

Eggs are packed with essential vitamins and minerals that are hard to find in other foods. This is because they have all the nutrients required to develop a complete animal.

Eggs are rich in nutrients like vitamins A, D, E, and B12 and minerals such as: 

• Iron
• Zinc
• Selenium 

These nutrients are vital for various bodily functions. It Includes maintaining healthy skin, boosting the immune system, and supporting bone health. Their nutrient density makes eggs a valuable addition to any diet, especially for those following a carnivore diet.

Here’s the information in table form:

Nutrient	Amount (per 100 grams / 2 whole eggs)	% Daily Value*
Calories	75	5%
Fat	5.5 grams	8%
Saturated Fat	1.5 grams	5%
Protein	6.5 grams	14%

Finally, you’ve learned why you can include eggs in your carnivore diet. But that’s not all! Next, I’ll discuss the different types of eggs you can use. For more detailed information, check out this Reddit page.

Best Types Of Eggs To Eat On Carnivore – Options For You!

1. Pasture-Raised Eggs: These come from hens that roam on pastures. They have higher levels of nutrients, especially vitamins D and E.

2. Organic Eggs: Laid by hens fed organic feed, these eggs are free from synthetic pesticides. They are rich in essential vitamins like B12 and minerals like iron.

3. Omega-3 Enriched Eggs: These eggs come from hens fed flaxseeds. This increases their omega-3 fatty acids content, which is good for heart health.

4. Brown Eggs: While not nutritionally different from white eggs, brown eggs often come from larger breeds with pasture access. This may offer better nutrients.

5. Free-range Eggs: These eggs are laid by hens with outdoor access. This results in better quality eggs with more health benefits, like choline.

Must Read It: Can You Drink Milk On A Carnivore Diet – Explore Something New!

Eggs are a superfood, and I love them. However, many eggs come from corn and soy-fed chickens, which can cause issues for some people(including me). When I started the carnivore diet, I ate more eggs and got psoriasis-like rashes. I cut out eggs and pork and cleared up my rashes within a week.

So, I advised you. If you’re on the carnivore diet and having issues. It might help to stop eating eggs. But if you know you can handle them, there’s no reason not to eat them. Eggs are packed with nutrients.

Best Way To Cook Eggs On Carnivore – Keep In Mind! 

1. Poached Eggs:

To get the most nutrients from your eggs, poaching is a great option. Poaching uses low heat for a short time and keeps the yolk intact.

To poach an egg, heat water to 160–180°F (71–82°C). Stir the water to make a whirlpool, then crack in the egg and cook for 1–3 minutes.

2. Hard Boiled:

Hard-boiling eggs protects the cholesterol in yolks from oxidation caused by high heat. Oxidised cholesterol can create harmful compounds called oxysterols, which are linked to heart disease, unlike the cholesterol in the eggs themselves.

Most dietary oxysterols come from fried junk food, not eggs. The cholesterol oxidized in the body from processed foods and added sugars is more dangerous. This is more harmful than dietary oxidized cholesterol.

Note: Hardboiled eggs lose only 18% of their vitamin D, while baking eggs can reduce vitamin D by 61%.

3. Scrambled Eggs:

Scrambled eggs can heat cholesterol and might cause some oxidation, but this isn’t a big issue compared to processed foods and sugars. 

Read Also: Is Sour Cream Ok On Carnivore Diet – Upgrade Your Meals!

If you’re worried, try soft scrambling your eggs. Cooking them at lower temperatures for a shorter time can help reduce cholesterol exposure to heat.

4. Raw Eggs:

Some carnivore diet followers, like Paul Saladino, eat raw eggs. 

However, cooking eggs reduces some nutrients and antioxidants by 6-18%, it also makes the protein easier for your body to use. Research shows that you can absorb 91% of the protein from cooked eggs, compared to just 51% from raw eggs. 

So, while raw eggs might offer more of certain nutrients, cooking them helps your body get more protein.

Carnivore Diet Egg Recipes – Must Try It!

Carnivore omelet:

Ingredients:

• 3 large eggs
• 2 tablespoons butter or ghee
• 1/4 cup diced cooked bacon
• 1/4 cup diced cooked steak
• Salt and pepper to taste

Method:

• Whisk the eggs along with salt and pepper in a bowl.  
• Heat butter or ghee in a non-stick pan in  medium heat.
• Pour the eggs into the skillet and spread them evenly.
• As the eggs start to set, lift the edges with a spatula so the uncooked eggs flow underneath.
• When the bottom is set but the top is still slightly runny, sprinkle the bacon and steak on one half of the omelet.
• Fold the other half of the eggs over the filling.
• Cook for an additional 1–2 minutes, then move to a plate.
• Serve hot.

Scrambled eggs with cheddar:

Ingredients:

• 4 large eggs
• 1/4 cup grated cheddar cheese
• 2 tablespoons butter or ghee
• Salt and pepper to taste
• Fresh parsley or chives for garnish (optional)

Method:

• Beat the eggs and also add salt and pepper in a bowl. 
• Heat butter or ghee in a pan over medium heat.
• Pour the eggs into the skillet.
• As the eggs cook, use a spatula to move them from the edges to the.
• When the eggs are almost set but still a little runny, sprinkle the cheddar cheese on top.
• Stir until the cheese melts and the eggs are cooked properly.
• Transfer to a plate, garnish with parsley or chives if you like, and serve hot.

Frequently Asked Questions:

1. How many eggs to eat on a carnivore diet?

The carnivore diet doesn’t set a specific number of eggs to eat daily. Some people eat 6 or more eggs a day!  It depends on your taste and dietary goals. Enjoy the benefits of eggs while paying attention to how your body feels.

2. How long should you stay on a carnivore diet?

It’s very restrictive, unsustainable, and lacks evidence to support its claims. However, it can cause nutritional deficiencies. If you’re healthy, it’s okay to try it, but don’t stay on it for more than a week to 10 days.

3. Why am I gaining weight on carnivore?

On a carnivore diet, even with low carbs, eating too much fat and protein can cause weight gain by increasing insulin levels. To avoid this, balance your diet to keep insulin levels low and manage your weight.

Conclusion: 

Eggs are an excellent addition to the carnivore diet. It provides high-quality protein, healthy fats, and essential vitamins and minerals. Whether poached, scrambled, or included in various recipes, eggs can help you meet your nutritional needs. Remember to listen to your body and adjust your intake to achieve your dietary goals.