Eggs on a Carnivore Diet: How Many Eggs Can You Eat?

The Benefits of Eggs on the Carnivore Diet

The egg protein is of the highest quality compared to other plant-based or animal-based foods. Eggs provide nine essential amino acids and have high ranks in other metrics, such as protein efficiency ratio, biological value, net protein utilization, and digestibility.

The protein efficiency ratio shows how much a protein affects growth. Eggs come in at 3.9 compared to beef at 2.9 and peas at 1.4.

The biological value estimates how efficiently your body uses the protein you consume. Eggs score 100, second only to whey protein at 104.

The net protein utilization metric counts the ratio of amino acid mass converted to proteins. Eggs score a 94 in this metric.

The digestibility score measures the protein quality based on the essential amino acid needs of humans and the ability to digest them. Eggs rank #1 in this metric.

• A 2017 study by Qin et al. on 500,000 Chinese adults indicated that those eating eggs every day experienced a 14% lower risk of major cardiac problems, 11% lower risk of CVD, 12% lower risk of ischemic heart disease, and 18% lower risk of CVD death [1].
• A 2023 study by Myers and Ruxton showed that eggs are a nutritious food source, contain various health benefits, and must be consumed more than what is currently consumed by European populations [2].
• A 2023 study by Andersen et al. revealed that consuming whole eggs led to more improvements in micronutrient diet quality, choline status, and HDL and hematologic profiles while minimally—yet potentially less adversely—affecting markers of insulin resistance as compared to egg whites [3].

A 2009 study by Zeisel and Costa suggested that the Choline found in eggs immensely affects human metabolism, from cell structure to neurotransmitter synthesis. Also, Choline deficiency can cause liver disease, atherosclerosis, and even neurological disorders. Egg yolks are the most concentrated source of Choline, with 680 milligrams per 100 grams [4].

Egg Nutrition

Eggs are a rich source of nutrients and contain high levels of protein and healthy fats, which makes them a popular food option among Carnivore dieters.

Let’s see what nutrients can be found in a large egg (about 50 grams).

• Protein: about 3 grams
• Fat: about 4 grams of monounsaturated and polyunsaturated fats
• Calories: about 37
• Cholesterol: around 186 milligrams
• Vitamin A: 6% of the Daily Value (DV)
• Vitamin D: 5% of the DV
• Vitamin E: 1.2 mg
• Vitamin B12: 23% of the DV
• Vitamin B6: 6% of the DV
• Folate: 10% of the DV
• Riboflavin (Vitamin B2): 20% of the DV
• Pantothenic Acid (Vitamin B5): 8% of the DV
• Iron: 3% of the DV
• Phosphorus: 7% of the DV
• Zinc: 3% of the DV
• Calcium: 1% of the DV
• Magnesium: 1% of the DV
• Manganese: 0.5% of the DV
• Copper: 2% of the DV
• Choline: 15% - The current RDA of Choline for men is 550 mg per day and 425 mg a day for women, i.e., you almost need two eggs to receive the sufficient amount.

A large whole egg (about 50 grams) contains the following proteins and amino acids:

• Protein: 3.5 g
• Alanine: 0.13 g
• Arginine: 0.2 g
• Aspartic Acid: 0.3 g
• Cystine: 0.1 g
• Glutamic Acid: 0.4 g
• Glycine: 0.1 g
• Histidine: 0.1 g
• Isoleucine: 0.1 g
• Leucine: 0.2 g
• Lysine: 0.2 g
• Methionine: 0.1 g
• Phenylalanine: 0.1 g
• Proline: 0.1 g
• Serine: 0.2 g
• Threonine: 0.1 g
• Tryptophan: 0.04 g
• Tyrosine: 0.1 g
• Valine: 0.2 g
• Phenylalanine + Tyrosine: 0.3 g
• Methionine + Cysteine: 0.1 g

The Best Eggs to Eat on a Carnivore Diet

As long as the eggs are fresh, organic, naturally raised, and high-quality, they are great for your dietary consumption. A survey conducted by Mother Earth News in 2007 compared USDA caged eggs with the eggs from 14 flocks of pasture-raised egg producers and found that pasture-raised eggs provided 700% more beta carotene, 1/3 less cholesterol, 2/3 more vitamin A, 200% more omega-3 fatty acids, and 300% more vitamin E [5].

Another study by Kuhn et al. in 2013 suggested that pasture-raised eggs provide more vitamin D [6].

How Do You Cook Eggs on the Carnivore Diet?

Now that you know you can eat eggs on a Carnivore diet, you may be looking for optimal ways to cook eggs. Luckily, there are numerous ways to cook eggs, including hard boiling, soft boiling, scrambling, frying, poaching, and even eating them raw.

Check out these Carnivore diet recipes to find various egg-based Carnivore dishes.

Hard boiling is one of the best ways to cook eggs as it prevents the cholesterol in yokes from oxidation due to high heat. Oxidized cholesterol can create dangerous compounds called oxysterols [7].

Can I Eat Raw Eggs?

Yes, as mentioned above, you can eat raw eggs on a Carnivore diet if it suits your eating habits and preferences. Also, since cooking eggs can diminish their nutrient density, including their antioxidants, by 6–18% [8], some people tend to eat them raw.

However, studies comparing raw and cooked eggs have revealed that our bodies can use 91% of the protein in cooked eggs but only 51% in raw eggs [9].

It means that whether raw or cooked, eating eggs is good for your body. Choose the method best suits your health status, needs, and preferences. Also, remember that cooking eggs is slightly better in some aspects.

Learn More: Can You Eat Eggs on the Carnivore Diet? 5 Ways to Eat Eggs

How Many Eggs Can I Eat on a Carnivore Diet?

There isn't a certain limit on the number of eggs you can consume daily on a Carnivore diet, as the number depends on your individual preferences, dietary goals, your body’s reaction, age, sex, activity level, and overall dietary intake.

However, two eggs per day are enough for an average person to receive the necessary daily nutrients. But to ensure the best number, you can consult a healthcare professional and get personalized guidance.

Can I Eat Pickled Eggs on a Carnivore Diet?

Generally, yes, you can eat pickled eggs on a Carnivore diet, as they are hard-boiled eggs preserved in a solution of vinegar, salt, and spices.

As long as the pickling solution doesn't contain any non-Carnivorous ingredients (such as sugar or high-carb vegetables), pickled eggs are generally acceptable on a Carnivore diet.

Summary

Well, we found out that the answer to the question, “Can you eat eggs on a Carnivore diet?” is positive. You can, and you must consume eggs on a Carnivore diet, as they contain various nutrients necessary for your nutritional balance on this diet.