Can You Eat Eggs If You're A Vegetarian?

Whether or not you include eggs in a vegetarian diet depends on the type of vegetarianism you practice, according to the University of San Diego. If you are contemplating a vegetarian diet, understanding the different types of vegetarianism and the benefits of including or excluding eggs from your diet may help you make your choice.

Types of Vegetarians

The lacto-ovo vegetarian does not eat the flesh of animals, but does eat both eggs and dairy such as milk and cheese from cows or goats. The ovo-vegetarian eats eggs but not meat. The lacto-vegetarian is similar to the lacto-ovo-vegetarian, but excludes eggs from his diet. A vegan not only excludes meat, but also all dairy products, eggs and foods which contain any product from animals, even gelatin. Pescatarians eat eggs and fish, but no beef, pork or poultry, while a semi-vegetarian generally follows a vegetarian lifestyle, but occasionally eats animal flesh.

Nutritional Value of Eggs

You may be undecided as to whether to include eggs in your vegetarian diet. Although you can get similar nutrients from other vegetarian foods, eggs offer a great deal of nutrition in a small number of calories. One whole egg has about 70 calories, 6.29 g of protein, a trace of carbohydrates, about 5 g of fat and 212 mg of cholesterol, according to the American Egg Board. Of the fat content, 1.55 g is from saturated fats, 1.9 g from monounsaturated fats and .68 g from polyunsaturated fats. Polyunsaturated and monounsaturated fats are healthier fats, while you should limit the total percentage of saturated fat in your diet to less than 7 percent of caloric intake. Eating just the egg whites removes the fat content, and reduces the calories to 17 per egg white.

Balanced Diet Without Eggs

Although you can eat eggs as a lacto-ovo vegetarian or ovo-vegetarian, you may choose not to due to moral or health-related reasons. If you choose not to eat eggs, get your protein from either milk-based or soy dairy products, lentils, beans or nut butters. Nuts and seeds contain protein and monounsaturated fats. Avocados and certain oils such as olive and peanut oil also contain heart-healthy monounsaturated fats, which can help improve your cholesterol levels. Eat vegetable soups, salads, rice and bean dishes as well as fruits to round out your healthy, egg-free vegetarian diet.

Vegetarian Diet With Eggs

Although eggs contain cholesterol, a 2008 study published in the "American Journal of Clinical Nutrition" involving over 20,000 participants found that occasionally eating eggs did not increase the risk of cardiovascular disease in men, and may help improve mortality rates, particularly if you suffer from diabetes. Eat a whole boiled egg alone or in a salad a few days a week. Include eggs baked in muffins or quiches in your weekly diet. Limit cholesterol from eggs by using just the whites in an omelet or whole-wheat pancakes. As with other forms of vegetarianism, eat a balanced diet to ensure adequate nutrition.