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Eggs are everywhere on a keto diet. They provide taste and texture to baking recipes. They bring healthy nutrients to your body in the form of proteins and vitamins. But you might be wondering how many carbs an egg brings.
Are Eggs Keto Friendly?
Yes! Eggs are definitely keto-friendly. A typical egg brings much less than one gram of net carbs!
But the Keto Diet is not just about carbs, it’s about the balance between Net Carbs and Fat and eggs are a very useful tool to help reach your macros!
Egg Nutrition Facts
A medium egg contains about 63 calories which are coming from the following macronutrients:
- 0.3 grams of Carbs (no fiber)
- 5.5 grams of Protein
- 4.2 grams of Fat
As a result, eggs are a very convenient tool to boost your protein intake while maintaining enough fat and keeping carbs low.
It is particularly helpful on a vegetarian keto diet, as it provides the protein needed in the absence of meat. My Keto Vegetarian Meal Plan makes good use of eggs for this very reason!
Micronutrients In Eggs
Eggs are not just protein powerhouses, they also contain many micronutrients that are useful for your body, in particular Vitamin D and B12.
A single egg brings:
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- 60mg of Potassium
- 237 IU of Vitamin A (10% of your recommended intake)
- 0.4 µg of Vitamin B12 (16% of your recommended intake)
- 0.9 µg of Vitamin D (60% of your recommended intake)
- 25 mg of Calcium
- 0.8 mg of Iron (5-10% of your recommended intake)
- 5.3 mg of Magnesium
- 90 mg of Omega-3
- 95 mg of Phosphorus
- 25 µg of Selenium
Full Nutrition Panel
Nutrition Facts
One Egg
Amount Per Serving
Calories 62.9
Calories from Fat 38
% Daily Value*
Fat 4.2g6%
Saturated Fat 1.4g9%
Trans Fat 0.1g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 1.6g
Cholesterol 163.7mg55%
Sodium 62.5mg3%
Potassium 60.7mg2%
Carbohydrates 0.3g0%
Sugar 0.2g0%
Protein 5.5g11%
Vitamin A 237.6IU5%
Vitamin B12 0.4µg7%
Vitamin D 0.9µg6%
Calcium 24.6mg2%
Iron 0.8mg4%
Magnesium 5.3mg1%
Zinc 0.6mg4%
Net Carbs 0.3g
* Percent Daily Values are based on a 2000 calorie diet.
How much of that is in an egg white?
Egg Whites contain the bulk of the carbs in eggs – about 0.2 grams – but almost none of its fat (only 0.1 grams), and a fair portion of the protein (3.7 grams).
As a result, the 15 kcal in Egg Whites are almost exclusively coming from protein. They are therefore often used to boost the protein content of any recipe without altering the carbs or the fat.
How much of that is in the yolk?
Egg Yolks on the contrary carry most of the fat of the egg (4.1 grams), while having very few carbs (0.1 grams), and limited protein (1.8 grams).
They can therefore be used to boost the fat of any recipe without altering the net carbs and without much changing the protein.
Does The Way To Cook Matter?
The way you cook your eggs does not affect their net carbs content at all.
Your scrambled eggs, hard-boiled eggs, soft-boiled eggs, poached eggs, sunny-side-up eggs, eggs in an omelette will all have the same amount of net carbs.
The only thing that might change is the fat if you were to cook your eggs in oil or butter.
Health Benefits Of Eggs On A Keto Diet
Eggs are full of protein and vitamins (Vitamin D, B12, and A in particular), which all have possible health benefits.
Eye Health
Beyond micronutrients and macronutrients, Eggs also contain lutein and zeaxanthin which have been found to protect from macular degeneration.
Muscle Mass
Being loaded in protein makes eggs a particularly good ally to build muscle mass. After all, isn’t Mr Strong eating eggs for breakfast, lunch, and dinner?
Brain Health and Development
Eggs are a source of Choline, which has been linked with reduced memory loss in older patients.
When not to eat eggs
Eggs are one of the most common allergens, in particular with children.
If you have never eaten eggs, make sure to try a small portion and contact your doctor if you notice any allergy symptoms such as rash, stomach ache, difficulty breathing.
Eggs And Cholesterol
As you found in the nutrition label above, Eggs do contain a fair amount of cholesterol.
However, eating food with cholesterol is perfectly safe. Blood cholesterol levels and dietary cholesterol are two very different things.
Dietary cholesterol generally has a negligible effect on blood cholesterol.
Risks of Eating Eggs
Beyond common allergies, some studies show that eating eggs daily increases the risk of diabetes. Frequent egg consumption is also linked to heart disease and some forms of cancer.
Keto Recipes With Eggs
On a keto diet, many recipes include eggs. Here are my favorite low-carb recipe with eggs.
Breakfast
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Lunch
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Dinner
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Drink
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