Between a steady drumbeat of studies, experts hailing the health benefits of plant-based diet foods and a focus on eating for the planet, vegan food products have entered the mainstream zeitgeist.
Once relegated to a dark corner of the grocery store, you now see tofu turkeys and Impossible Burger s on restaurant menus and right next to the standard fare at the supermarket. Exhibit A: During your last grocery haul, you may have recently found plant-based eggs, like the popular brand Just Egg.
While it's marketed as a plant-based egg (and it is), is Just Egg healthy? What is Just Egg made of? It's important to evaluate the Just Egg ingredients list and nutrition facts (ditto for any food labeled "vegan" or "plant-based). Like gluten-free, "vegan" doesn't automatically mean "healthy."
"Plant-based foods are prone to a health halo effect," says Cara Harbstreet, MS, RD, LD of Street Smart Nutrition. "This might imply they’re an inherently better choice for everyone or that they’re automatically a healthier choice than an animal-based product. It’s important to set the record straight with an objective assessment of nutrition or potential health benefits."
Harbstreet says there's also a subjective aspect to food choices, and the facts can help you make the best choice for you. So, is Just Egg healthy? Harbstreet and two other registered dietitians cracked open the truth on Just Egg Ingredients so you can decide for yourself.
Related: Looking to Add More Protein To Your Diet? Skip the Burger and Consider These High-Protein Foods Instead
What Are Plant-Based Eggs?
While the health benefits of plant-based eggs are nuanced, the answer is straightforward: "Just as the name implies, plant-based eggs are a vegan alternative to regular eggs," Harbstreet says.
However, you won't find plant-based eggs in a shell. "They’re packaged in cartons or bottles in a liquid form, similar to whisked or beaten eggs," Harbstreet says. "Other options might be powdered and sealed, which requires you to add water and mix before cooking."
Besides vegans, people with egg allergies might gravitate toward the plant-based alternative, notes Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor for Fortune Recommends Health.
What Is Just Egg Made Of? Just Egg Ingredients and Nutrition
Destini Moody, RD, LD, CSSD , a registered dietitian, says that the Just Egg ingredients list includes:
- Water
- Mung Bean Protein
- Expeller-Pressed Canola Oil
- Contains less than 2% of Dehydrated Onion
- Gellan Gum
- Natural Carrot Extractives (color)
- Turmeric Extractives (color)
- Potassium Citrate
- Salt
- Sugar
- Tapioca Syrup Solids
- Tetrasodium Pyrophosphate
- Transglutaminase
- Nisin (preservative)
It's rather lengthy, so here's a quick analysis:
"Overall, outside of some extra stuff for color and texture, it’s not a bad ingredient list," Moody says.
Beyond ingredients, you'll want to know what nutrients you're getting when you bite into a plate of Just Egg rather than a standard scramble. On that note, how much just egg equals one egg? Harbstreet says that three tablespoons of Just Egg are equivalent to one egg.
The USDA says one serving of Just Egg's nets you:
- 70 calories
- 5 grams of fat (0 grams of saturated fat)
- 1 gram of carbohdydrates
- 0 grams of fiber
- 5 grams of protein
- 0 grams of sugars
- 170 mg of sodium
- 0 mg of cholesterol
Per the USDA , one large regular egg contains:
- 72 calories
- 5 g fat (Less than 2 grams of saturated fat)
- 0.5 grams of carbohydrates
- 0 grams of fiber
- 6 grams of protein
- 0 grams of sugars
- 65 mg of sodium
- 207 mg of cholesterol
Related: ‘I’m a Registered Dietitian, and This What a Full Day of High-Protein, High-Fiber Eating Looks Like for Me’
OK, So Is Just Egg Healthy?
Just Egg can be healthy, but the answer isn't as simple as cracking an egg (or opening a carton of a plant-based alternative). "They're a good choice if you're looking to avoid eggs, though whole eggs are a nutrient-dense choice for most people," Dr. Mohr says. "However, as an ultra-processed food, it's smart to check the labels for sodium and other additives."
Harbstreet got granular on the ingredients and nutrients. "Similar to regular eggs, they provide plenty of protein, but it really comes down to what you’re looking for," Harbstreet says. "If protein is your priority, as well as sourcing plant-based sources of it, the alternative comes out on top.."
Moody had a different take on the protein front. "The mung beans used in Just Egg don’t have as strong of a profile of essential amino acids," Moody says, citing a 2018 study on mung bean nutrition.
Additionally, Harbstreet adds that eggs have essential vitamins and minerals not found in the same quantities as the plant-based version:
- Vitamin A
- Vitamin B12
- Vitamin D
- Choline
- Selenium
It also lacks cholesterol, which might be a draw for some.
"If cholesterol is a top concern, go with plant-based eggs," Harbstreet says. "A regular egg has about 200 mg of cholesterol, and even though we’ve lightened up on dietary cholesterol restrictions, some people still choose to avoid it or follow the recommendations of their healthcare team."
However, a friendly reminder: "Just know that for most people, eating a few eggs throughout the week won’t significantly impact cholesterol, and the nutrition benefits likely outweigh the perceived risk," Harbstreet says.
Related: Why Do Beans Make You Fart? RDs Share the Truth
Potential Benefits of Just Egg
While not the same as a regular egg, Dr. Mohr says Just Egg "provides a cholesterol-free protein source, fits into various dietary needs and supports a diverse diet."
Moody agrees that Just Egg products make the experience of consuming an egg more accessible. "Plant-based eggs can be great for vegans or those with egg allergies who still want the classic taste of a good old egg," she says.
Just Egg's health benefits go beyond some potential ones for humans. "Another potential benefit driving a lot of interest is planetary health," Harbstreet says. "We’re building a much better awareness about how our food choices impact the environment. That leads many people towards more plant-based options more often. Plant-based eggs indeed have a lower impact than regular eggs."
Harbstreet stresses that Just Egg's logistics also give it a carbon footprint, but it is smaller. She also notes that regular old eggs have a smaller carbon footprint than other animal-based protein sources, like chicken and beef.
Related: The One Thing You Should Never, Ever Do If You Want to Lower Your Heart Attack Risk
Is Just Egg Processed?
Yes. "Plant-based eggs are processed," Moody says. "Processed foods don’t have a formal definition, but are generally defined as a food that has been altered from its whole form and has typically had additional ingredients added such as preservatives and stabilizers."
Moody says that food that is more processed is further from the natural state.
Perhaps ironically: "Just Egg has over a dozen ingredients on the label, while an egg is…just an egg," Moody says.
Up Next:
Related: 23 High-Protein Breakfasts Without Eggs, According to RDs
Sources:
- Cara Harbstreet, MS, RD, LD of Street Smart Nutrition
- Dr. Chris Mohr, Ph.D., RD , a fitness and nutrition advisor for Fortune Recommends Health
Destini Moody, RD, LD, CSSD , a registered dietitian with Garage Gym Reviews
Just Egg Plant-Based Egg. FoodData Central .
Egg, whole, raw, fresh. FoodData Central .
Mung bean proteins and peptides: nutritional, functional and bioactive properties. Food & Nutrition Research .
Carbon Footprint of Eggs. 8 Billion Trees .
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