What can I use instead of egg?

Egg substitutes: 15 swaps and how the nutrition changes

To replace 1 large egg, use 2 egg whites, 1/4 cup liquid egg substitute or 1 egg white plus 2 tsp oil, plus 12 more options below. 1 large egg has 74 calories, and the swaps come to 1 to 187 calories for the same amount. The biggest change is in cholesterol: 207 mg in the original, 0 mg to 369 mg in the swaps.

Per 1 large egg

	Calories	Fat	Saturated fat	Protein	Carbs	Total sugars	Fiber	Sodium	Cholesterol
Egg (original)	74 calories	5 g	1.6 g	6.2 g	0.48 g	0.1 g	0 g	65 mg	207 mg
2 egg whites	34 calories (-40)	0 g (-5.0)	0 g (-1.6)	7.1 g (+0.8)	1.6 g (+1.1)	0.47 g (+0.4)	0 g	110 mg (+45)	0 mg (-207)
1/4 cup liquid egg substitute	29 calories (-46)	0 g (-5.0)	0 g (-1.6)	6 g (-0.2)	1.2 g (+0.7)	1.2 g (+1.1)	0 g	119 mg (+55)	0 mg (-207)
1 egg white plus 2 tsp oil	97 calories (+23)	9.1 g (+4.1)	1.4 g (-0.2)	3.5 g (-2.7)	0.78 g (+0.3)	0.23 g (+0.1)	0 g	55 mg (-10)	0 mg (-207)
2 egg yolks plus 1 tbsp water	112 calories (+37)	9.8 g (+4.8)	3.2 g (+1.6)	5.5 g (-0.7)	0.35 g (-0.1)	0.19 g (+0.1)	0 g	16 mg (-49)	369 mg (+162)
1 tbsp ground flaxseed plus 3 tbsp water	36 calories (-38)	2.6 g (-2.4)	0.23 g (-1.4)	1.3 g (-5.0)	2.4 g (+1.9)	—	1.6 g (+1.6)	2.6 mg (-62)	—
1 tbsp chia seeds plus 3 tbsp water	51 calories (-23)	3.2 g (-1.8)	0.35 g (-1.3)	1.7 g (-4.5)	4.4 g (+3.9)	0.16 g (+0.1)	3.6 g (+3.6)	1.7 mg (-63)	0 mg (-207)
1 envelope unflavored gelatin plus 2 tbsp warm water	23 calories (-51)	0.01 g (-5.0)	0 g (-1.6)	6 g (-0.2)	0 g (-0.5)	0 g (-0.1)	0 g	14 mg (-51)	0 mg (-207)
1 1/2 tbsp water, 1 1/2 tbsp oil and 1 tsp baking powder	183 calories (+109)	20.4 g (+15.4)	3.1 g (+1.5)	0 g (-6.2)	1.1 g (+0.6)	0 g (-0.1)	0.01 g	363 mg (+298)	0 mg (-207)
1/4 cup mashed banana	55 calories (-20)	0.16 g (-4.9)	0.06 g (-1.5)	0.42 g (-5.8)	12.8 g (+12.3)	8.9 g (+8.8)	0.96 g (+1.0)	0 mg (-65)	0 mg (-207)
1/4 cup mashed avocado	92 calories (+18)	8.4 g (+3.4)	1.2 g (-0.4)	1.1 g (-5.1)	4.9 g (+4.4)	0.38 g (+0.3)	3.9 g (+3.9)	4 mg (-61)	0 mg (-207)
1/4 cup applesauce	26 calories (-49)	0.06 g (-4.9)	0 g (-1.6)	0.1 g (-6.1)	6.9 g (+6.4)	5.7 g (+5.6)	0.67 g (+0.7)	1.2 mg (-64)	0 mg (-207)
1/4 cup pumpkin puree	21 calories (-54)	0.17 g (-4.8)	0.09 g (-1.5)	0.67 g (-5.6)	5 g (+4.5)	2 g (+1.9)	1.8 g (+1.8)	3.1 mg (-62)	0 mg (-207)
1/4 cup silken tofu	38 calories (-37)	2.3 g (-2.7)	0.33 g (-1.3)	4.4 g (-1.8)	0.73 g (+0.2)	0.43 g (+0.3)	0.12 g (+0.1)	5 mg (-60)	0 mg (-207)
2 tbsp mayonnaise	187 calories (+113)	20.6 g (+15.6)	3.2 g (+1.6)	0.26 g (-6.0)	0.16 g (-0.3)	0.16 g (+0.1)	0 g	175 mg (+110)	12 mg (-195)
2 tbsp water plus 1/2 tsp baking powder	1 calorie (-73)	0 g (-5.0)	0 g (-1.6)	0 g (-6.2)	0.55 g (+0.1)	0 g (-0.1)	0 g	182 mg (+117)	0 mg (-207)

Numbers in brackets show the change from the original. USDA FoodData Central.

How to make each swap

2 egg whites. Compared with 1 large egg: -40 calories, -5.0 g fat, +0.8 g protein, +0.4 g sugars, +45 mg sodium. Source: NDSU Extension, Illinois Extension.
1/4 cup liquid egg substitute. Compared with 1 large egg: -46 calories, -5.0 g fat, -0.2 g protein, +1.1 g sugars, +55 mg sodium. Source: NDSU Extension, Illinois Extension.
1 egg white plus 2 tsp oil. Compared with 1 large egg: +23 calories, +4.1 g fat, -2.7 g protein, +0.1 g sugars, -10 mg sodium. Source: NDSU Extension.
2 egg yolks plus 1 tbsp water. Use: in cookies. Compared with 1 large egg: +37 calories, +4.8 g fat, -0.7 g protein, +0.1 g sugars, -49 mg sodium. Source: NMSU Extension, NDSU Extension.
1 tbsp ground flaxseed plus 3 tbsp water. Use: baking: binding and leavening. Mix and let it sit 5 minutes. Compared with 1 large egg: -38 calories, -2.4 g fat, -5.0 g protein, +1.6 g fiber, -62 mg sodium. Source: Illinois Extension.
1 tbsp chia seeds plus 3 tbsp water. Use: baking: binding and leavening. Mix and let it sit 5 minutes. Compared with 1 large egg: -23 calories, -1.8 g fat, -4.5 g protein, +0.1 g sugars, +3.6 g fiber, -63 mg sodium. Source: Illinois Extension.
1 envelope unflavored gelatin plus 2 tbsp warm water. Use: baking: binding and leavening. Do not mix until you are ready to use it. Compared with 1 large egg: -51 calories, -5.0 g fat, -0.2 g protein, -0.1 g sugars, -51 mg sodium. Source: Illinois Extension.
1 1/2 tbsp water, 1 1/2 tbsp oil and 1 tsp baking powder. Use: baking: leavening. Compared with 1 large egg: +109 calories, +15.4 g fat, -6.2 g protein, -0.1 g sugars, +298 mg sodium. Source: Illinois Extension.
1/4 cup mashed banana. Use: baking: moisture. Compared with 1 large egg: -20 calories, -4.9 g fat, -5.8 g protein, +8.8 g sugars, -65 mg sodium. Source: Illinois Extension.
1/4 cup mashed avocado. Use: baking: moisture. Compared with 1 large egg: +18 calories, +3.4 g fat, -5.1 g protein, +0.3 g sugars, +3.9 g fiber, -61 mg sodium. Source: Illinois Extension.
1/4 cup applesauce. Use: baking: moisture. Compared with 1 large egg: -49 calories, -4.9 g fat, -6.1 g protein, +5.6 g sugars, -64 mg sodium. Source: Illinois Extension.
1/4 cup pumpkin puree. Use: baking: moisture. Compared with 1 large egg: -54 calories, -4.8 g fat, -5.6 g protein, +1.9 g sugars, +1.8 g fiber, -62 mg sodium. Source: Illinois Extension.
1/4 cup silken tofu. Use: baking: moisture. Compared with 1 large egg: -37 calories, -2.7 g fat, -1.8 g protein, +0.3 g sugars, -60 mg sodium. Source: Illinois Extension.
2 tbsp mayonnaise. Use: baking: moisture. Compared with 1 large egg: +113 calories, +15.6 g fat, -6.0 g protein, +0.1 g sugars, +110 mg sodium. Source: Illinois Extension.
2 tbsp water plus 1/2 tsp baking powder. Use: cookies and cakes only. Compared with 1 large egg: -73 calories, -5.0 g fat, -6.2 g protein, -0.1 g sugars, +117 mg sodium. Source: NDSU Extension.

Which swap fits what you need

Per 1 large egg, among the swaps above.

Fewest calories: 2 tbsp water plus 1/2 tsp baking powder, 1 calorie (74 calories in egg)
Most protein: 2 egg whites, 7.1 g (6.2 g in egg)
Most fiber: 1/4 cup mashed avocado, 3.9 g (0 g in egg)
Least sodium: 1/4 cup mashed banana, 0 mg (65 mg in egg)

Choosing a swap

Start with what the egg does in your recipe. For binding in baking, Illinois Extension lists ground flaxseed or chia seeds soaked in water. For moisture, use 1/4 cup of mashed banana, applesauce, pumpkin, avocado or silken tofu. For lift, the water, oil and baking powder mix does the job.

If you want an egg with no cholesterol and the same protein, two egg whites or 1/4 cup of liquid egg substitute come closest, at about 30 calories.

Banana and applesauce add sugar. The water, oil and baking powder mix and the mayonnaise swap each add 15 to 16 g of fat per egg replaced.

Written from the extension guidance and USDA numbers on this page, reviewed by the Bioma editorial system. How we verify.

Who should be careful

Liquid egg substitute is not egg-free. The commercial product tested in a 2022 trial was 99% egg whites.
Mayonnaise is not egg-free either. Under the US standard of identity it must contain egg yolk ingredients.

Egg whites and yolks are egg too. For an egg allergy, use only the swaps that leave egg out, and check the label of each ingredient you use.

Level B The commercial egg substitute used in a 2022 RCT was 99% egg whites with under 1% xanthan gum, guar gum and beta carotene, fortified with vitamins. Nutrients, 2022 (checked 2026-09-30)
Level E Under the US standard of identity, mayonnaise must contain egg yolk ingredients and at least 65 percent vegetable oil, so egg-free spreads are not standardized mayonnaise. 21 CFR 169.140, Mayonnaise (CFR 2024 edition) (checked 2026-10-02)

Keep exploring

Sources

Substitution ratios

NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
University of Illinois Extension, Substitutions for Common Ingredients (modified December 2024). https://extension.illinois.edu/media/5732/download (accessed 2026-10-12)
New Mexico State University Cooperative Extension, In a Pinch Ingredient Substitution (Guide E-131, revised May 2016). https://pubs.nmsu.edu/_e/E131/ (accessed 2026-10-12)

Nutrition numbers: USDA FoodData Central (accessed 2026-10-12)

Egg: Eggs, Grade A, Large, egg whole, FDC ID 748967 (Foundation Foods, published 2019-12-16) · full profile
Egg white: Egg, white only, raw, FDC ID 2707168 (FoodData Central survey (FNDDS) 2024-10-31)
Liquid egg substitute: Egg substitute, liquid or frozen, fat free, FDC ID 173462 (SR Legacy, published 2019-04-01)
Vegetable oil (soybean): Oil, vegetable, soybean, refined, FDC ID 172370 (SR Legacy, published 2019-04-01)
Egg yolk: Egg, yolk only, raw, FDC ID 2707172 (FoodData Central survey (FNDDS) 2024-10-31)
Ground flaxseed: Flaxseed, ground, FDC ID 2262075 (Foundation Foods, published 2022-04-28) · full profile
Chia seeds: Chia seeds, FDC ID 2707590 (FoodData Central survey (FNDDS) 2024-10-31)
Unflavored gelatin: Gelatins, dry powder, unsweetened, FDC ID 169599 (SR Legacy, published 2019-04-01) · full profile
Baking powder: Leavening agents, baking powder, double-acting, straight phosphate, FDC ID 172804 (SR Legacy, published 2019-04-01)
Mashed banana: Banana, raw, FDC ID 2709224 (FoodData Central survey (FNDDS) 2024-10-31)
Mashed avocado: Avocados, raw, all commercial varieties, FDC ID 171705 (SR Legacy, published 2019-04-01) · full profile
Unsweetened applesauce: Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program), FDC ID 171695 (SR Legacy, published 2019-04-01)
Canned pumpkin: Pumpkin, canned, without salt, FDC ID 168450 (SR Legacy, published 2019-04-01)
Soft (silken-style) tofu: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari), FDC ID 172449 (SR Legacy, published 2019-04-01)
Mayonnaise: Salad dressing, mayonnaise, regular, FDC ID 171009 (SR Legacy, published 2019-04-01)

How we calculate: each part of a swap is converted from its household measure to grams with the USDA portion weight for that food (1 cup = 16 tbsp = 48 tsp), then multiplied by the USDA values per 3.5 oz (100 g). Water counts as zero, and so do pinches under 5 g (salt, baking powder) where USDA lists no value. A dash (—) means USDA reports no value for at least one part. How we verify.