Eggs Are Not Dairy: Clearing Up the Confusion (Again)

Apr 19

Eggs Are Not Dairy: Clearing Up the Confusion (Again)

Every so often, I feel the need to revisit this one because the confusion still exists, especially as eggs take center stage around Easter and seem to be the new benchmark for measuring grocery prices.

Let’s get this straight: Eggs are not dairy.

Yet somehow, they’re frequently tossed into the dairy category—whether it’s in casual conversation, a mislabeled recipe, or even in some grocery store fridge setups. (Yes, Costco, I’m looking at you. The “Dairy Room” houses milk, cheese… and eggs.)

Why the Confusion?

It’s not totally clear why eggs get lumped in with dairy, but there are a few theories. Some people assume it’s because eggs are found near milk and butter in stores. Others believe it’s because of the calcium in eggshells (which, yes, is true—but no, that doesn’t make them a good calcium source unless you’re actually eating the shell… and that’s a whole other safety discussion).

There’s also this vague association of “animal products” that makes people think milk and eggs must go together. But here’s the reality: dairy comes from milk, and eggs come from birds. Specifically, non-mammals like chickens. Birds do not lactate. That’s an important distinction.

What Is Dairy?

Dairy foods are produced from the milk of lactating mammals. This includes:

Milk (from cows, goats, sheep, etc., and of course humans)
Cheese
Yogurt
Cream
Butter

Nut milks? Not dairy.

Plant-based cheese? Also not dairy.

Eggs? Still not dairy.

So Where Do Eggs Belong?

Eggs fall into the protein foods group. This group includes:

Meat
Poultry
Fish
Beans and legumes
Nuts and seeds
And, of course, eggs

This used to be known as the “Meat Group” or “Meat and Alternatives,” but dietary guidelines have shifted to reflect the variety of protein-rich options available. Eggs are a high-quality source of protein, contain essential nutrients like choline and B vitamins, and are often affordable (though the prices to tend to vary).

So when we talk about building balanced meals or planning holiday dishes, keep this in mind: If you’re already including meat, chicken, or beans in a meal, eggs would be part of that same category, not an “extra” from a separate group.

Final Thoughts

Eggs are not dairy. They never were.

They don’t come from mammals.

They don’t contain meaningful amounts of calcium.

And no, the shell doesn’t count, especially if you’re not eating it (which, again, is not recommended unless prepared safely).

So let’s stop calling eggs a dairy food, and while we’re at it, maybe update that recipe card or food label that still says “contains dairy” when it just has eggs. Yes, that is a real thing

Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of thisblog was initially posted on May 4, 2023, and is updated here.