If you’ve ever shelled out a bit more for healthy food or grown it yourself, you likely appreciate the importance of not wasting anything. Many of my recipes use eggs for their protein, but have you considered keeping the eggshells? And I’m not just talking about tossing them in the compost!
Eggs are quite remarkable—versatile, packed with protein, and nutritionally rich, especially if they’re free-range. They contain all nine essential amino acids, making them a complete protein. Unlike the amino acids in nuts and beans, our bodies absorb animal protein more efficiently.
But what about the eggshell? It’s about 90% calcium carbonate, similar to what’s in our nails, teeth, and bones. Calcium is crucial for bone strength, heart health, the nervous system, and more. As we get older, we need extra calcium to prevent issues like osteoporosis. To keep our bones strong, it’s important to balance calcium with magnesium, vitamin D3, and vitamin K2.
If you want calcium without dairy or aren’t keen on supplements, eating eggshells might be an option. A 2003 review showed eggshells are absorbed as well, or even better, than regular calcium supplements.
Here’s how you can turn eggshells into a great, food-based supplement: Add about half a teaspoon of eggshell powder daily to get 400-500 mg of calcium. You might find it a bit gritty in some foods, but it blends well in smoothies, yogurt, baked goods, and heavier foods like Chia Seed Energy Bars or Breakfast Burgers.
You can also add crushed eggshells to vegetables and bones when making bone broth. A splash of vinegar can help break down the nutrients even more.
If eating eggshells isn’t your thing, don’t worry! They’re great for the garden too. Calcium-deficient soil can lead to slow growth and diseases like blossom end rot in tomatoes, squash, or peppers. Try using ground eggshells for a natural boost.
A simple and eco-friendly way to start seeds is by using half an eggshell as a planter. My kids even draw faces on them, turning the seedlings into “hair.” Thanks, Pinterest!
Besides gardening, eggshell powder has many DIY uses. You can use it as a calcium supplement for dogs—just sprinkle some over their food. But like us, dogs need balanced nutrients, so don’t overdo it. Some experts suggest giving them boiled egg pieces instead. Check with your vet to see if extra calcium is needed for your dog.
Would you consider eating your eggshells? Or have you discovered other creative ways to use them?
