Eggs & Keto: Carbs, Nutrition, and Diet Benefits

Do Eggs Have Carbs?

Eggs are a nutritious food that have been a staple of many diets for years. As the popularity of low-carb and keto diets has grown, many people wonder: do eggs have carbs? Understanding the carb content of eggs can help you determine if they fit into a low-carb, high-fat diet like the keto diet.

Egg Nutrition Facts

First, lets look at the basic nutrition information for eggs. One large whole egg (about 50 grams without the shell) contains:

• 72 calories
• 6 grams protein
• 5 grams fat
• 0.6 grams carbs

So one whole large egg contains less than 1 gram of carbohydrates. The small amount comes from the egg yolk and whites.

Net Carbs in Eggs

Net carbs are the total carbs minus fiber and sugar alcohols. Since eggs contain almost no fiber or sugar alcohols, the total carbs and net carbs are virtually the same.

The tiny amount of carbohydrates in eggs come from traces found in the yolk and egg whites. So unless youre only eating egg whites, the net carbs will be less than 1 gram.

Are Eggs Keto?

Many people consider eggs to be a perfect keto food. The keto diet aims for a macronutrient ratio of:

• 60-75% fat
• 15-30% protein
• 5-10% net carbs

With almost no carbs and decent amounts of fat and protein, eggs can fit nicely into a well-formulated keto diet. They make a great high-fat, low-carb replacement for foods like cereal or oatmeal at breakfast time.

Using Eggs in Keto Recipes

Here are some ways to enjoy eggs on a keto diet:

• Scrambled eggs cooked with butter or olive oil
• Omelets filled with cheese, meat, and low-carb vegetables
• Hard boiled eggs
• Deviled eggs stuffed with keto-friendly mayo
• Baked goods made with almond or coconut flour as a gluten-free substitute

When preparing keto egg recipes, just watch your sides and ingredients to ensure they also fit your macros.

Types of Eggs on Keto

You can enjoy various types of eggs on the ketogenic diet:

• Chicken eggs: This is what most people consume daily whether scrambled, fried, poached or in baking.
• Duck eggs: Slightly higher in fat than chicken eggs.
• Quail eggs: Tiny eggs that can be boiled, pickled or used in appetizers.
• Goose eggs: Very large eggs great for baking.

No matter what type you eat, eggs make a quick keto snack or meal ingredient low in carbs.

Are Eggs Healthy?

In addition to being low in carbs, eggs also provide many nutrients, making them one of the healthiest foods you can eat:

• High Quality Protein: Eggs contain all 9 essential amino acids needed to form new proteins in the body.
• Choline: Eggs are one of the best dietary sources of this essential nutrient needed for memory, muscle control and metabolism.
• Lutein & Zeaxanthin: Important antioxidants found in egg yolks that support eye health.
• Vitamin A: Found in egg yolks, important for healthy vision, immune function and cell growth.
• B Vitamins: Eggs provide small amounts of B12 and B2 and folate.
• Iron, Phosphorus & Selenium: Valuable dietary minerals found in eggs.

Are Egg Yolks Healthy?

Yes! Egg yolks got a bad reputation due to their cholesterol content. But research now shows dietary cholesterol has little effect on blood cholesterol levels in most people.

Far from being unhealthy, egg yolks contain almost all the vitamins and minerals found eggs. The egg yolk is a highly nutritious part loaded with protein, healthy fats and key nutrients.

Frequently Asked Questions

Are boiled eggs keto?

Yes. Boiling doesnt add any carbs to eggs. So hard boiled eggs are a portable keto snack containing less than 1 gram net carbs.

Can you eat eggs on keto?

Eggs are one of the staples of a well-formulated keto diet. With minimal carbs, high quality protein and beneficial fats, eggs support the goals of keto diets.

Are egg whites keto?

Egg whites provide protein without fat or carbs, making them friendly for keto. Be aware even egg whites contain traces of carbs, so eat them in moderation.

The Takeaway

Eggs contain less than 1 gram of carbs per serving, making them easy to incorporate into low-carb and keto diets. With beneficial protein and nutrients, eggs can be a healthy addition to most diets.

Enjoy eggs cooked by themselves or used as ingredients in keto baked goods and fat-fueled egg recipes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.