Eggs come and go in the “plant-based” conversation like a stubborn myth. You can find “vegan-style” mayo next to free-range dozen trays in any UK supermarket. This makes people ask the same question over and over: do vegans eat eggs? No, vegans do not eat eggs. The confusion continues, though, because people often use “vegan,” “vegetarian,” and “plant-based” interchangeably. Some people care more about health than ethics, while others care more about ethics than health. Nutritionists and food policy experts explain definitions, nutrition trade-offs, and real-world labelling below. This will help you confidently navigate breakfast plates, brunch menus, and office bake sales, as well as give you a better idea of what the label really means.
What Veganism Is and How Eggs Fit In
Vegans don’t eat eggs because veganism, as defined by groups like The Vegan Society, tries to avoid all forms of animal exploitation whenever possible. Eggs are an animal product. Even if no animals are killed to make them, industrial egg production usually involves practices that many vegans find morally wrong, such as killing male chicks and keeping laying hens in cages. Vegetarians can eat eggs, but ovo-vegetarians do eat eggs and don’t eat dairy or meat. The confusion increases when “plant-based” is used to describe health instead of an ethical stance. This means that some people who eat plant-based foods still eat eggs from time to time.
Nutritionists stress that definitions are important for both health and morals. If someone says they are vegan but eats eggs from a neighbor’s hens, they are better described as ovo-vegetarian or “veggan,” which is a new way of saying it. Being clear about what you want at the dinner table can help you avoid disappointment and make choices that are in line with your morals. In the UK, precise language helps with better labelling and accountability in journalism and food policy, especially as supermarkets add more plant-based options while still selling animal products nearby.
A Quick Look at Nutrition: Eggs vs. Plant-Based Alternatives
A medium-sized egg from the UK has about 6–7 grams of complete protein, all the amino acids you need, a little vitamin B12, some choline, and a little vitamin D. With planning, plant eaters can get these benefits. Tofu and tempeh are good sources of protein; fortified plant milks and nutritional yeast can give you B12; mushrooms that have been exposed to UV light and fortified foods add vitamin D; and soy, quinoa, and cruciferous vegetables are good sources of choline. The key to a vegan plate is variety and strength.
| Nutrient | Egg (for each medium) | Example of a plant alternative | Notes |
|---|---|---|---|
| Protein | 6 to 7 grams | Tofu: 100 g = 8 to 12 g | Mix grains and legumes to get all the amino acids you need. |
| Vitamin B12 | ~0.5 mcg | 1–2 mcg of fortified milk in 250 ml | Unfortified plants don’t have enough B12, so check the labels. |
| Choline | 120–150 mg | Soybeans: 100 grams, about 100 mg | A varied diet usually meets needs. |
| Vitamin D | A little | Foods that are fortified or a supplement | Winter in the UK makes fortification and supplementation helpful. |
Nutritionists say that eggs also have cholesterol, which affects people in different ways. Plant-based alternatives don’t have cholesterol, but they may be very processed if they are heavily formulated. Eggs aren’t always “healthier” or “worse,” though. The quality of your whole diet and the context matter. For vegans, a simple plan is to focus on whole foods like beans, lentils, soy, and nuts, and then add fortified foods with nutrients that are hard to find in other foods, like B12 and D.
Why eggs split plant-based eaters: ethics and sustainability
The question of eggs goes beyond nutrients to include animal welfare and the environment. UK farmers have stopped using traditional battery cages, but enriched colonies still exist along with free-range and organic systems. Critics point out that high-output systems kill chicks, stress hens during transport, and wear out hens’ bodies. Some producers are trying out in-ovo sexing to cut down on culling, but as of this writing, there is no ban across the UK. Even “better” eggs can’t get around the fact that they come from animals, which is a big problem for a lot of vegans.
In terms of sustainability, eggs have a smaller carbon footprint than beef or cheese but a bigger one than grains and pulses. Eggs have a medium impact because they need land and feed, and they also release emissions from manure. Some people see backyard or rescue-hen eggs as a kind way to get around the problem, but nutritionists and ethicists warn that the results can be very different. If hens need feed that you buy, the footprint is still significant, and owners are still connected to the larger industry through ongoing health care. “Local” doesn’t always mean “low-impact,” and “free-range” doesn’t always mean “no harm.” These differences are why some people who eat plants can eat eggs and vegans won’t eat them at all.
Vegan, vegetarian, ovo-vegetarian, and plant-based are all real-world labels.
People often use labels to help them decide what to eat for breakfast. Here’s a quick map of the most common patterns you’ll find on UK menus and packaging.
| Diet Pattern | Are eggs included? | Usual Reason |
|---|---|---|
| Vegan | No | Don’t eat animal products for moral, environmental, or health reasons. |
| Lacto-ovo vegetarian | Yes, no meat or fish; dairy and eggs are okay. | |
| Ovo-Vegetarian | Yes, eggs are okay; dairy is not. | |
| Plant-Based | Most of the time, the diet is mostly plants, but some people eat eggs. | |
| Flexitarian | Mostly plant-based foods with some animal products on occasion. |
Think about the story of a Leeds marathon runner I talked to who went from eating everything to being an ovo-vegetarian to help him recover faster without giving up his Saturday poached eggs. Six months later, after learning more about welfare standards and how to make tofu scrambles, he stopped eating eggs and now runs on a vegan diet. Labels can help you move forward, not hold you back. When you read menus, look for the bold “V” (vegetarian) or “Ve” (vegan) symbols. If you’re not sure, ask the staff if the dishes have egg derivatives like albumen or lysozyme, which can be hidden in bakery glazes and wine finings.
Pros and Cons: Why Eggs Aren’t Always Better or Worse
From a nutritionist’s point of view, eggs are not bad or good. Think about the pros and cons:
- Pros: It’s easy to get protein, B12, and choline from it, the nutrients are very bioavailable, and it costs less per protein than many meats.
- Cons: concerns about animal welfare, high cholesterol levels for people who are told to cut back, and a bigger impact on the environment than legumes.
For vegans, the moral line is clear: no eggs. A well-planned vegan diet can easily get enough protein from soy, beans, lentils, and seitan. In the winter, you can also get B12 and vitamin D from supplements or fortified foods. If you’re making the switch, you might want to do it in stages. For example, you could replace egg-heavy breakfasts with tofu scramble, egg mayo with aquafaba or chickpea-based spreads, and use store-bought egg replacers (or flax/chia “eggs”) in baking. The best diet is one that fits with your values and is easy for you to stick to.
So, do vegans eat eggs?
No, and the reasons are a mix of morals, the environment, and health. But the general British public is on a spectrum, from ovo-vegetarian to fully vegan, depending on what is easy, what is culturally acceptable, and what is right. As grocery stores offer more plant-based options and farms test out new animal welfare technologies, what you choose for breakfast becomes a quiet vote on the food system you want to support. The next time you see a runny yolk or a silken tofu scramble on your weekend plate, how will you balance taste, health, and ethics?
