Why are eggs sometimes confused with dairy?
![Eggs are not a dairy product. For the most part, it's completely safe to eat eggs on a dairy-free diet.](https://images.medicinenet.com/images/article/main_image/high-protein-diet.jpg?output-quality=75)
If you’re just starting a dairy-free diet, you may wonder, “Are eggs dairy-free?” You don’t have to worry — eggs are not a dairy product. They’re animal products that are high in protein and other nutrients. They don’t contain any milk or lactose.
Whether or not you can eat eggs depends on exactly why you’re dairy-free. But, for the most part, it’s completely safe to eat eggs on a dairy-free diet. Just don’t include milk or other dairy products in your recipe when making scrambled eggs or a quiche.
If you’ve occasionally caught yourself thinking of eggs as a dairy product, you’re not alone. Groceries traditionally place them near dairy products in a grocery store, likely because they’re refrigerated. Even the USDA classifies eggs into a broad category labeled “dairy and egg products”.
What should you avoid if you’re dairy-free?
If you’re on a dairy-free diet, the main foods you need to avoid include milk and products made from milk. To be certain that a food is dairy-free, you need to read the food labels. Some products to avoid are more obvious than others.
Examples of ingredients to avoid if you’re dairy-free include:
Is it always safe to eat eggs if you’re dairy-free?
Although eggs aren’t a dairy product, some diets might require you to exclude both dairy and eggs. This means that whether or not you can eat eggs when you’re dairy-free depends on the motivation for your diet.
Reasons people are dairy-free include:
- Lactose intolerance: This condition commonly develops as people age into adulthood. Your body stops producing lactase needed to break down lactose, a carbohydrate found in milk. Symptoms include gas, bloating, diarrhea, and nausea. The only way to avoid these symptoms is to avoid all dairy that contains lactose. Eggs are safe on this diet.
- Dairy allergies: these are the most common kind of food allergies found in children and infants. People are mainly allergic to two proteins found in dairy — casein and whey. Symptoms like wheezing are caused by your immune system overreacting to the presence of these proteins. Eggs are safe to eat if you have a dairy allergy.
- Dairy intolerance is when you generally have trouble with dairy, but there isn’t a clear, specific cause. Eggs are safe if you’re avoiding dairy for these reasons.
- A vegan diet: people on this diet can only eat plant-based foods. Eggs and milk are both animal products, so you shouldn’t eat eggs if you’re avoiding dairy for the sake of a vegan diet.
- Certain vegetarian diets: there are many different vegetarian diets. Lacto-ovo-vegetarians cannot eat meat, seafood, dairy, or eggs. Lacto-vegetarians can eat dairy but not eggs and ovo-vegetarians can eat eggs but not dairy.
Are there other situations when you shouldn’t eat eggs?
There are a few other times when you should be cautious of eggs regardless of whether or not you’re allowed to eat dairy. Eggs are very high in cholesterol. A single egg contains about 200 milligrams of cholesterol, but the usual daily allowance is only 300 milligrams. This means that two eggs would put you way over your cholesterol allowance.
Fortunately, recent studies have shown that this high amount of dietary cholesterol doesn’t strongly influence cholesterol levels in your blood. If you’re healthy, you’d have to eat excessive eggs each week for the cholesterol to become a problem.
But, if you have a chronic condition like diabetes or have had a heart attack, then you need to be extra cautious regarding cholesterol. This doesn’t mean you need to cut eggs out of your diet entirely. Instead, talk to your doctor about the best dietary recommendations for your condition.
Another reason to avoid eggs is if you or your child has an egg allergy. This is a fairly common allergy. It affects around two percent of children under five years old. Kids are mainly allergic to compounds found in egg whites. Around 50 percent of children with the allergy outgrow it by three years.
What are the nutrients in eggs?
Although they’re not dairy, eggs are an incredible source of proteins, vitamins, and minerals. A whole egg is considered a complete protein. This means you can get about 6 grams of protein and every essential amino acid from eating a single large USDA grade A egg. Most varieties of eggs are packed with approximately the same levels of nutrients.
The proteins are equally divided between the yolk and the albumin, also called the egg whites. But most vitamins and minerals are packed into the yolk.
In 100 grams of both the yolk and whites of a large USDA grade A egg, you’ll find:
- 12.4 grams of protein — which includes 19 different amino acids
- 9.96 grams of total lipid fat
- 0.2 grams of sugar
- 48 milligrams of calcium
- 1.67 milligrams of iron
- 11.4 milligrams of magnesium
- 184 milligrams of phosphorus
- 132 milligrams of potassium
- 129 milligrams of sodium
- 1.24 milligrams of zinc
You’ll also find the essential vitamins and minerals:
- Vitamins B6 and B12
- Vitamin A — mainly in the form of retinol, eggs don’t contain beta carotene
- Vitamins D2 and D3
- Folate
- Choline
The current recommendation is to eat about one egg a day on average. For example, you could eat two three-egg omelets a week or have a hard or soft-boiled egg most days with your lunch.
If you do, you’ll be getting one of the cheapest sources of nutrients available. Eggs are literally the lowest cost animal source for proteins, iron, and certain vitamins and minerals.
This means that eggs are one of the best and most affordable ways to get proteins and nutrients. This is particularly true if you’re on a meat-free diet and looking for a versatile complete protein source.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowAre there health benefits from eating eggs?
A large number of benefits from eating eggs stem from the wide array of nutrients they contain.
Vitamin D, for example, helps with bone health and aids your immune system. Choline affects your metabolism and liver and plays a role in fetal brain development. Two compounds in the yolk — lutein and zeaxanthin — reduce the risk of certain eye diseases like cataracts and macular degeneration.
Research into the many components of eggs and their impact on the human body is ongoing. We’re still in the process of understanding many of the health benefits of eggs.
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
Health Solutions From Our Sponsors
American Heart Association: "Are eggs good for you or not?"
Better Health Channel: "Vegetarian and vegan eating."
Johns Hopkins Medicine: "Milk Allergy Diet."
Massachusetts General Hospital: "Lactose-Free v. Dairy-Free: How to Tell the Difference."
Nutrients: "The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health."
Shore Medical Center: "Are Eggs a Near-Perfect Food?"
UR Medicine: "Milk-Free Diet."
U.S. Food and Drug Administration: "Eggs, Grade A, Large, egg whole," "Food Data Central Search Results."
Top Can You Eat Eggs If You Are Dairy Free? Related Articles
Are Eggs Bad for Pancreatitis?
Egg yolks may be bad for pancreatitis due to their high-fat content. However, egg yolks may be swapped for egg whites in a regular diet because they are low in fat. Although fatty foods, such as egg yolks, won’t damage the pancreas, they do contribute to high triglyceride levels that are a common risk factor for pancreatitis.Are Eggs Good for an Upset Stomach?
Eggs are one of the most popular breakfast foods. They have been rightly considered a powerhouse of nutrients. If you have irritable bowel syndrome (IBS), eggs may worsen your cramps and bloating.Eggs: 6 Easy Ways
In moderation, eggs are nutrient-rich and healthy. Learn about eating eggs in moderation as part of a healthy diet and try these easy recipes for breakfast, lunch, or dinner.Can Eating Eggs Make You Nauseous?
Why do eggs make you nauseous? Learn what causes nausea after eating eggs and what to do about it.Can You Eat Eggs When You Have Diarrhea?
Yes, in most individuals with diarrhea, eggs help slow down bowel movements and help the patient recover faster from diarrhea. Cooking them makes them easier to digest. So, a person can eat boiled eggs when they have diarrhea, provided they are not allergic to eggs.Can You Use Mayo Instead of Eggs?
This is not recommended. Though mayonnaise, also referred to as mayo, contains egg yolk, it does not provide as much protein as present in a single egg. A hundred gram of eggs provides 13 grams (26% of daily recommended intake) of proteins while the same quantity of mayo gives only 1 gram (2% of daily recommended intake) of proteins.Benefits of Eggs
Eggs have gotten a bad rap in some circles. Yes, they do have some cholesterol and fat. But they also have loads of nutrients and protein. Learn more about the health benefits of eggs.How Can I Replace Eggs In A Cake?
For eggs as an emulsifier, you may replace one egg with soybean proteins. This will enhance the texture and viscosity of the cakes.lactase enzyme
Lactase is a digestive enzyme that breaks up lactose, the carbohydrate in milk and milk products. Lactose intolerant adults and children can take lactase enzyme as a supplement to help digest milk products. Do not administer lactase to children younger than 4 years of age without checking with a pediatrician. Lactase enzyme has no documented side effects. Some people may have an allergic reaction. Consult your doctor if you are pregnant or breastfeeding.