Craving Eggs: Laying Out All the Whys

Eggs are an integral part of a balanced diet. They’re used in many dishes from simple basic breakfasts, to lunch and dinner, as snacks and meal accompaniments, and even in baking. 

Whether the eggs come from chickens, ducks, geese, turkeys, or any other kind of poultry, there’s no denying that they’re a core part of the diet for many people and cultures around the world.

Despite eggs being consumed so much, it’s not common to hear someone say that they crave eggs. If you’ve realized that you have an unexplained desire to constantly consume eggs in whichever form they come in, read on to learn more about why this may be happening to you.

What Does It Mean When You Crave Eggs?

There’s a difference between simply wanting to eat an egg or a dish made from eggs and a strong craving for this food. While the latter may be less common, it’s actually something that could be seen as a healthy food craving as eggs are incredibly nutritious.

Here are the nutritional facts for one whole boiled or poached egg (50g) according to the USDA (1) 

• Calories – 71.5
• Total fat – 4.98 g
• Protein – 6.2 g
• Carbohydrates – 0.48 g
• Sodium – 64.5 mg
• Magnesium – 5.5 mg
• Calcium – 24 mg
• Cholesterol – 206 mg
• Phosphorus – 92 mg
• Potassium – 66 mg
• Folate- 26.5 mcg
• Choline – 134 mg
• Selenium – 15.6 mcg
• Retinol – 89.5 µg
• Lutein and zeaxanthin- 252 mcg

Eggs also have polyunsaturated and monounsaturated fats, in addition to trace amounts of vitamins D, K, B-12 and B6, iron, and zinc. 

Please note: The size (weight of an egg) as well as how you cook it can change its calorie, sodium, and macronutrient amounts (i.e. an egg fried in oil and salted has more calories, fats, sodium, (2) etc. than a boiled or poached egg), but regardless of cooking style, an egg still provides a healthy nutritional profile.

If you’re looking for some keto breakfast ideas, learning some egg recipes is a great place to start.

From the nutritional chart above, it’s clear to see that eggs are a nutritional powerhouse. But what does a persistent egg craving mean? What could be the reason behind a never-ending urge to keep eating this food? It may not mean anything at all, but here are some potential reasons

You May Have Vitamin B-12 Deficiency

Vitamin B-12 is a water-soluble vitamin that plays a vital role in bodily functions. The body uses this vitamin for multiple functions such as DNA synthesis, red blood cell formation, nerve function, and most importantly, converting food into energy (3).

The amount of vitamin B-12 we require in our bodies varies depending on age. Here’s a sample of the recommended limits for different age groups (3):

• Infants up to babies aged six months – 0.4 mcg
• Babies aged 7 to 12 months – 0.5 mcg
• Children aged 1 to 3 years – 0.9 mcg
• Children aged 4 to 8 years – 1.2 mcg
• Children aged 9 to 13 years – 1.8 mcg
• Teenagers aged 14 to 18 years – 2.4 mcg every day, 2.6 mcg daily if pregnant, and 2.8 mcg if breastfeeding
• Adults – 2.4 mcg daily, 2.6 mcg if pregnant, and 2.8 mcg if breastfeeding

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What Are the Causes of Vitamin B-12 Deficiency?

While a deficiency of this vitamin is not common, it can still occur. Some factors that can lead to a vitamin B-12 deficiency include (3):

• Your body’s inability to absorb the vitamin, especially with aging. Older people sometimes produce less hydrochloric acid in their stomach, which makes it harder for them to absorb this vitamin through food.
• Stomach or intestinal surgery that leads to the removal of part or all of the stomach. This leads to reduced production of hydrochloric acid and intrinsic factor, two main components that help with vitamin B-12 absorption.
• Autoimmune diseases, especially pernicious anemia and atrophic gastritis, which cause the body to have little to no production of hydrochloric acid and intrinsic factor
• Stomach and intestinal disorders such as celiac disease or Crohn’s disease
• Diets such as veganism or vegetarianism that call for the consumption of little to no animal foods
• Certain medications (4)
• Heavy drinking (5, 6)

What Are the Signs and Symptoms of Vitamin B-12 Deficiency?

Vitamin B-12 deficiency can trigger various symptoms. The most common are confusion, fatigue, and memory issues. However, these symptoms aren’t enough to signify that you have a vitamin B-12 deficiency.

They may be accompanied by other symptoms such as loss of appetite, weight loss, and constipation. In some cases, the symptoms may escalate and include neurological changes such as tingling in the feet and hands and numbness. Other people may also have difficulties maintaining balance (3, 7).

In infants, this deficiency may show up through signs such as vomiting, lethargy, failure to thrive, hypotonia, anorexia, irritability, apathy, arrest or regression of developmental skills, abnormal movements, and megaloblastic anemia (3, 8, 9).

Vitamin B12 deficiencies should be diagnosed by a healthcare provider who can test to confirm them. 

Read more: Lazy Keto Meals That Will Help You Stay On Track Even When You’re Short On Time

How to Prevent Vitamin B-12 Deficiency

You can help prevent vitamin B-12 deficiency in several ways:

1. Eat More Foods That Are High in This Vitamin

Unfortunately, your body doesn’t make vitamin B-12 on its own and you need to ingest it through foods. Eggs are one of the foods that contain this vitamin. Other foods that B12 is naturally available in include (3):

• Animal products such as meat and liver
• Milk and dairy products
• Fish and seafood such as clams and oysters
• Poultry meat
• Foods fortified with vitamin B-12 such as breakfast cereals and nutritional yeast

2. Taking Vitamin-B12 Supplements

Most B-12 dietary supplements can be bought over the counter, which makes it easy for anyone to access them. However, it’s best to first speak to a doctor so they can direct you on which supplement is best for you. 

If you have any underlying health conditions, it’s even more important to speak with your doctor before you purchase these supplements as some medications may not interact well with your supplements.

In addition to these dietary supplements, vitamin B-12 can also come in the form of a shot that requires a prescription or as a nasal spray.  Some people require these forms as they aren’t able to absorb the oral forms efficiently, which is another reason it’s important to talk to your healthcare provider.

You May Have a Vitamin D Deficiency

The other reason why you could be craving hard-boiled eggs (or any other kind of egg) is due to a vitamin D deficiency. When we think about this vitamin, many of us automatically think of the sun and while it’s one of the main sources of vitamin D, it’s not the only one. Eggs are on the list of foods that can provide your body with this vitamin.

Vitamin D is an essential nutrient that the body mainly uses to help with the absorption of calcium and phosphorus. Calcium helps build and maintain bones in your body which prevents the development of rickets in children and the development of osteoporosis in adults. Phosphorus plays a role in the development of teeth and bones (10).

Vitamin D also has other roles in the functioning of your muscles, nerves, and immunity (10).

How Much Vitamin D Do You Need?

You need to get the recommended vitamin D levels whether you have a vitamin D deficiency or not. The rates vary according to age (10):

• Infants aged 0 to 12 months – 400 IU (10 mcg)
• Children between 1 and 18 years – 600 IU (15 mcg)
• Individuals aged 19 to 70 – 600 IU (15 mcg)
• Individuals aged 71 and above – 800 IU (20 mcg)
• Pregnant and lactating women – 600 IU (15 mcg)

You should adhere to these limits and avoid excessive consumption of this vitamin. Too much of this vitamin could lead to vitamin D toxicity, which is characterized by symptoms such as weakness, fatigue, anorexia, loss of skin elasticity, dry mucous membranes, and bone pains. If left unchecked, the toxicity can lead to more severe symptoms, including(11):

• Neurological symptoms such as confusion, apathy, agitation, irritability, and sometimes, ataxia, stupor, and coma
• Gastrointestinal symptoms such as abdominal pain, nausea, vomiting, constipation, peptic ulcers, and pancreatitis
• Renal symptoms that manifest as polyuria, polydipsia, and nephrolithiasis
• Hypercalcemia, which can lead to cardiac arrhythmias

What Causes Vitamin D Deficiency?

You may think that as we all get some sun exposure in one way or another that a deficiency of this vitamin is uncommon. This couldn’t be further from the truth as research has suggested that vitamin D deficiency is more prevalent than ever (12, 13). Some reasons why people could experience this deficiency – and perhaps end up craving eggs – include (10):

• Age

This covers both older adults and breastfed infants. With the latter, the National Institute of Health recommends a supplement of 10 mcg per day. In the former, aging skin is unable to make vitamin D even with exposure to the sun so an increase in foods with vitamin D or supplements could be helpful

• Skin Type

Having darker skin due to increased melanin may make it easier for you to fight off damaging UV rays to a point, but it also makes it more difficult for the body to produce vitamin D. People with African, African-Caribbean, or South Asian backgrounds may not be able to produce enough vitamin D from sunlight (14). 

• Geographical Location, Air Pollution, and Clothing

Research has shown that people who live in high-latitude areas or places with increased urbanization, air pollution, and less outdoor occupation, in addition to those whose clothing requires them to be fully covered up (perhaps due to traditional or religious reasons) are more likely to experience a vitamin D deficiency (15, 16).

• People Suffering From Gut and Intestinal Issues

Illnesses such as Crohn’s disease, celiac disease, or ulcerative colitis can lead to a vitamin D disease, even if the person in question gets enough sun exposure or eats foods that are high in Vitamin D. This is because this vitamin is absorbed in the gut along with the fat. As these illnesses make it more difficult for your body to absorb said fat, you end up having trouble absorbing vitamin D, especially through food.

• Increased Weight and Weight Loss Surgery

It is said that obese people and those who’ve undergone weight loss gastric bypass surgery require more vitamin D than other people. This means that the recommended intake above may be too little for them and can register as a deficiency.

Symptoms of Vitamin D Deficiency

While an egg craving may signify a vitamin D deficiency, it’s not a solid symptom to immediately determine this issue. Signs that can adequately point to this deficiency include (13):

• Bone pain
• Arthralgias, aka joint pain
• Myalgias (muscle aches and pain)
• Fatigue
• Muscle twitching (fasciculations)
• Overall weakness
• Increased fractures leading to osteoporosis (only in chronic cases)

In children, this deficiency can manifest through increased irritability, lethargy, developmental delay, bone changes, or fractures. It can cause rickets, where the bones become weak, soft, deformed, and painful.

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How to Prevent Vitamin D Deficiency

Exposure to sunlight is the easiest way to avoid a vitamin D deficiency. However, if you’re among the at-risk groups mentioned above, then food is your next best bet. Foods that are rich in this nutrient include:

1. Fatty fish such as trout, salmon, tuna, and mackerel. Fish liver oils are also a good source, particularly for anyone without access to fatty fish
2. Eggs, especially the yolks
3. Beef liver
4. Fortified dairy milk or fortified plant-based milks
5. Foods fortified with vitamin D, including cereals, yogurt, and orange juice
6. Mushrooms

You can also prevent this deficiency by taking vitamin D supplements (7). Make sure you talk to your doctor, as excessive supplementation can lead to toxicity. 

Is Craving Eggs a Sign of Pregnancy?

Not quite. As explained above, an egg craving may be a sign of a nutritional deficiency, not necessarily a symptom that you’re pregnant. However, that’s not to say that craving eggs and early pregnancy cannot go hand-in-hand. 

When a woman is pregnant, she needs to eat more than usual to provide nutrients, not just for herself, but also for her baby. A craving for eggs during early pregnancy could mean the body requires more protein and this food is an excellent source of this macronutrient.

It could also mean that the pregnant woman needs more n-3 fatty acids (aka omega-3 fatty acids) in her body. One study published in the Journal of the Academy of Nutrition and Dietetics found that women in early pregnancy who craved savory foods ended up with an increased intake of n-3 fatty acids (17).

Eggs may not be the best source of omega-3s, but they can still be a good source, especially if they come from pasture-raised poultry or are enriched with omega-3s.

Food cravings in general are common in pregnancy, which can include cravings for eggs. They don’t necessarily mean anything about your nutritional status, but talk to your doctor if you have questions or concerns about nutritional needs during pregnancy.

Read more: Carb Cycling Macros: How Much Should You Eat?

Is Craving Eggs on Your Period Normal?

Yes, it is. Generally, the desire to eat more high-sugar and high-carb foods is linked to periods. However, that’s not to say that you can’t crave other foods such as eggs. Craving eggs before your period or even during it is due to the change in your estrogen and progesterone levels. Just listen to your body and eat your eggs.

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What to Do when Craving Eggs?

The simplest thing to do is to listen to your body and eat the eggs. However, if you notice that the craving isn’t going away or is getting worse, don’t be tempted to just eat more eggs or even worse, attempt a 10-day egg diet. 

If you’re not on your period or pregnant, visit a doctor to try and find out why the craving isn’t going away. Perhaps ask for a blood test to check your nutrient levels.

What to Make when You’re Craving Eggs

The easiest thing is to fry, poach, scramble, or simply boil an egg. However, if you’d like variety, experiment by making healthy egg recipes such as frittata, shakshuka, omelets, breakfast casseroles, or salads topped with eggs. Eggs make a fantastic option for a healthy and filling PCOS breakfast.

Frequently Asked Questions

• Why are eggs so satisfying?

As seen from the nutritional facts section above, eggs are a fantastic source of protein, a macronutrient that is known to boost satiety (18).

• Why am I craving eggs at night?

It could simply be because you need some extra protein or perhaps a sign of a nutritional deficiency. Or maybe you’re just hungry.

• Is 4 eggs a day too much?

Harvard Health mentions that the average person will likely not have any issues if eating up to 7 eggs a week (19). From this statement, we can surmise that 4 eggs every day may be a little too much for the average person.

• Do eggs have vitamin D?

Yes, egg yolks are one of the food sources of this vitamin (10).

• Do eggs reduce cravings?

Yes, eggs can help reduce cravings, specifically because they’re high in protein, which promotes satiety.

The Bottom Line

Craving eggs can be a symptom of underlying vitamin B-12 or vitamin D deficiencies, but it’s not always the case. It could also be because you’re on your period, pregnant, or need some extra protein in your diet.

To find out the real culprit behind this craving, take a minute to examine if you’re experiencing any of the above symptoms. You should also speak to a doctor to get an official diagnosis. This is the best way to treat these possible deficiencies and put an end to these food urges.