Egg substitute

Breakfast

Item Rating: 73/100

1 serving (135 grams) contains 65 calories, 13.5 grams of protein, 0.0 grams of fat, and 2.7 grams of carbohydrates.

Nutrition Information

1 cup (135g)

Calories		64.8
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		423.9 mg	18%
Total Carbohydrates		2.7 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.7 g
protein		13.5 g	27%
Vitamin D		86.4 mcg	432%
Calcium		98.5 mg	7%
Iron		2.7 mg	15%
Potassium		286.2 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Egg substitute Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🥓 Keto friendly

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 0 cal (0.0%)

Protein: 54 cal (83.3%)

Carbs: 10 cal (16.7%)

About Egg substitute

Egg substitutes are alternatives used to replace eggs in recipes for culinary or dietary needs. These substitutes can be plant-based (such as flaxseed meal, chia seeds, or aquafaba) or purchased commercially in powder or liquid form. The concept of egg substitutes originated within vegan and vegetarian cuisines and has broadened into applications for individuals with egg allergies or those reducing cholesterol intake. Nutritionally, many subs include fiber, omega-3 fatty acids, or protein depending on the source, but they often lack the vitamin D, B2, and B12 present in eggs. Commercial egg replacers typically provide lower fat content and can be fortified with nutrients to emulate the functionality and nutritional profile of eggs in recipes.

Health Benefits

• Omega-3 fatty acids from flaxseed and chia seed-based substitutes support heart health and reduce inflammation.
• Egg substitutes often contain dietary fiber, aiding digestion and supporting gut health.
• Commercial egg substitutes are cholesterol-free and may reduce cardiovascular disease risks compared to eggs high in cholesterol.

Dietary Considerations

Allergens: Contains soy (common in commercial substitutes), tree nuts (if nut-based)

Suitable for: Vegan, vegetarian, low-cholesterol diets

Not suitable for: Soy-free diets, nut-free diets (if nut-based)

Selection and Storage

Store commercial substitutes in a cool, dry place if powdered, or refrigerate liquid substitutes as indicated. For flaxseed or chia seed-based mixtures, prepare fresh and use immediately for best consistency.

Common Questions About Egg substitute Nutrition

What is the nutritional content of egg substitute?

Egg substitutes vary, but most are low in calories—typically around 25-30 calories per serving (equivalent to one egg). They often contain little to no protein (0-2 grams) unless fortified and may include small amounts of vitamins like B12 depending on the brand. Some plant-based options are cholesterol-free and low in fat, making them suitable for certain dietary needs.

Can I use egg substitute on a keto or low-carb diet?

Many egg substitutes are not ideal for a keto or low-carb diet as they often contain added starches, thickeners, or other carbohydrates. For example, some plant-based substitutes may have 3-5 grams of carbs per serving, which could impact your daily carb limit on a keto diet. Always check the label for specific carbohydrate content.

Are there any health benefits or concerns with using egg substitutes?

Egg substitutes offer benefits such as being cholesterol-free and suitable for individuals with egg allergies or those avoiding animal products. However, some highly processed substitutes may contain added sodium, preservatives, or artificial ingredients, which could be a concern if consumed frequently. Opting for natural egg-replacement options like flax or chia seeds may be a healthier choice.

How much egg substitute should I use in recipes?

Generally, 1/4 cup of liquid egg substitute replaces one whole egg in most recipes. For plant-based alternatives like flax eggs, mix one tablespoon of ground flaxseed with three tablespoons of water to substitute one egg. Always follow the specific instructions on the product label for best results.

How does egg substitute compare to real eggs?

Real eggs are rich in protein (around 6 grams per egg), healthy fats, and nutrients like vitamin D and choline, while most egg substitutes are lower in protein and micronutrients. However, egg substitutes are cholesterol-free and suitable for vegan or allergen-free diets, making them a good choice for specific dietary preferences. The texture and taste may differ slightly, particularly in certain recipes like scrambled eggs.

Data Sources & Scientific References

1. USDA FoodData - Egg substitute Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →