Animal Protein vs. Plant-Based Eggs–Which Packs More Protein? (Budget-Friendly Options)

With the rise of sustainable eating, plant-based egg manufacturing has introduced innovative alternatives to traditional eggs. Whether you're a fitness enthusiast, vegan, or budget-conscious consumer, protein is a crucial part of your diet. But how do animal-based eggs compare to plant-based versions in terms of protein content, cost, and overall nutrition?

This guide will break down everything you need to know—from protein density and affordability to digestibility and environmental impact—so you can make the best choice for your lifestyle.

1. What Are Traditional Animal-Based Eggs?

Definition & Sources

Animal-based eggs come from chickens, ducks, quails, and other birds. Chicken eggs are the most common, widely available, and budget-friendly.

Nutritional Profile

A large chicken egg (50g) contains:

• ~6g of complete protein (all 9 essential amino acids)

• Vitamins B12, D, riboflavin, and selenium

• Healthy fats, including omega-3s (if hens are fed flaxseeds)

• Choline, important for brain health

Common Uses

Eggs are incredibly versatile:

• Boiled, scrambled, fried, or poached

• Baking (as a binding agent)

• Protein-rich snacks (hard-boiled eggs, omelets)

Affordability

One of the cheapest protein sources:

• ~$0.15–$0.30 per egg (conventional)

• ~$0.50–$0.80 per egg (organic/free-range)

2. What Are Plant-Based Eggs?

Definition & Ingredients

Plant-based eggs are vegan substitutes designed to mimic the taste, texture, and cooking properties of real eggs. They’re made from:

• Mung bean protein (e.g., JUST Egg)

• Soy or pea protein

• Chickpea flour (for homemade versions)

Nutritional Profile

Varies by brand, but JUST Egg (3 tbsp serving) provides:

• ~5g protein (slightly less than a chicken egg)

• Fortified with B12, iron, and omega-3s

• No cholesterol, lower in saturated fat

Common Brands

• JUST Egg (liquid, best for scrambles)

• Simply Eggless (powdered, good for baking)

• Follow Your Heart VeganEgg (soy-free option)

3. Protein Content: Animal vs. Plant-Based Eggs

Animal Eggs

• ~6g protein per large egg

• Complete protein (contains all essential amino acids)

Plant-Based Eggs

• ~4–6g protein per serving (varies by brand)

• Some lack complete protein (check for added pea or soy protein)

Which Wins?

• Animal eggs have a slight edge in protein density.

• Plant-based eggs can match protein content if fortified.

4. Cost Comparison: Which Is More Budget-Friendly?

Animal Eggs

• Conventional: $2–$4 per dozen (~$0.17–$0.33 per egg)

• Organic/Free-range: $4–$7 per dozen (~$0.33–$0.58 per egg)

Plant-Based Eggs

• JUST Egg (12 oz bottle): ~$4–$6 (makes ~8 servings, ~$0.50–$0.75 per serving)

• VeganEgg powder: ~$8–$10 for 12 servings (~$0.66–$0.83 per serving)

Budget Tip:

• Buy eggs in bulk (cheaper per unit).

• Make homemade plant-based eggs (tofu scramble, chickpea flour omelets).

5. Nutritional Benefits Beyond Protein

Animal Eggs

✅ Rich in choline (supports brain function)
✅ Natural source of B12 (crucial for vegans)
✅ Contains bioavailable iron and vitamin D

Plant-Based Eggs

✅ Cholesterol-free (better for heart health)
✅ Often higher in fiber (supports digestion)
✅ Fortified with B12 and iron (helps vegans avoid deficiencies)

6. Digestibility and Allergies

Animal Eggs

• Common allergen, especially in children.

• Some people experience bloating or discomfort due to sulfur compounds.

Plant-Based Eggs

• Soy-based options may trigger allergies.

• Easier to digest for those sensitive to eggs.

7. Environmental Impact

Animal Eggs

• Higher carbon footprint (feed production, water usage, methane emissions).

• Land-intensive (hens require space and resources).

Plant-Based Eggs

• Lower greenhouse gas emissions.

• Uses fewer resources (water, land).

"Plant-based egg manufacturing reduces environmental strain, making it a sustainable choice."

8. Cooking and Taste Comparison

Animal Eggs

• Neutral taste, fluffy texture.

• Works in all recipes (baking, frying, boiling).

Plant-Based Eggs

• JUST Egg mimics scramble well.

• Some brands have a beany aftertaste.

• Best for scrambles, quiches, and baking (if fortified).

9. Budget-Friendly Plant-Based Egg Alternatives

If commercial plant-based eggs are too expensive, try:

• Tofu scramble ($2 per block, ~20g protein).

• Chickpea flour omelet (cheap, high-protein).

• Flaxseed or chia "eggs" (for baking).

10. Who Should Choose Which Option?

Pick Animal Eggs If You…

• Want the cheapest protein per gram.

• Don’t have dietary restrictions.

Pick Plant-Based Eggs If You…

• Are vegan or allergic to eggs.

• Care about sustainability.

Best of Both Worlds?

Mix both to save money and reduce environmental impact.

Conclusion & Call-to-Action

Both animal and plant-based eggs offer solid protein content, but cost, ethics, and dietary needs play a role in choosing the best option. Why not try both and see what works for you?

Have you tried plant-based eggs? Share your favorite budget-friendly protein source in the comments! 🥚🌱