Eggs: High-Protein, Low-Carb Superfood For Your Diet

Eggs are a versatile food that can be enjoyed at any time of the day. But are they low carb and high protein? This is an important question for those following a keto diet, which involves eating low-carb, high-fat foods. The answer is yes—eggs are indeed low carb and high protein. In fact, one large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. This makes them a great option for those on a keto diet, as they can help to promote weight loss and could possibly help treat diseases like Alzheimer's and Epilepsy. Not only are eggs low in carbs, but they are also rich in healthy fats and nutrients such as choline, selenium, lutein, and zeaxanthin. So, if you're looking to add more low-carb, high-protein foods to your diet, eggs are a great option!

Are eggs low-carb?

Eggs are widely considered to be a low-carb food. According to the USDA, one large egg contains less than 1 gram of carbohydrates, around 0.45 grams to be more precise. This means that even if you ate a dozen eggs, you still would not reach the recommended 20-50 grams of carbs per day on a keto diet.

Eggs are also high in protein, with one large egg containing around 6 grams of protein. This makes them a great option for those on a keto diet, as they are a good source of fat and protein while being low in carbs.

The carbs found in eggs are mostly starch, with a small percentage being sugars. The majority of the carbs are found in the egg yolk, with only a negligible amount found in the egg white.

Eggs are also a good source of other nutrients, including vitamins A, E, and D, as well as choline and selenium, which are important for memory regulation, mood, and protecting cells from damage.

When it comes to cooking eggs, there is no significant change in the carbohydrate content whether they are poached, fried, or boiled. However, there is a minor increase in carb content when boiling eggs due to the loss of moisture, but this is not enough to have any impact on a low-carb diet.

Overall, eggs are a great option for those on a low-carb or keto diet, providing a good source of protein and other essential nutrients while being very low in carbohydrates.

Are eggs high-protein?

Eggs are a great source of protein. One large egg contains about 6 grams of protein, along with 5 grams of fat and less than 1 gram of carbohydrates. This makes eggs ideal for a keto diet, which involves eating low-carb, high-fat foods.

Eggs are also a good source of vitamins and minerals. The yolk contains nutrients such as choline, selenium, lutein, and zeaxanthin. Choline plays a role in memory regulation and mood, while selenium is an antioxidant that protects cells from damage. Lutein and zeaxanthin are linked to eye health.

When it comes to cooking, there is no significant change in the protein content of eggs prepared in different ways. However, the type of fat used in cooking can alter the overall nutritional value of the dish.

On a keto diet, it is generally recommended to stick to about 2-3 eggs per day. This ensures a varied diet and allows for a wide range of nutrients from other keto-approved foods.

In conclusion, eggs are indeed a high-protein food, making them a nutritious and versatile addition to a keto or low-carb diet.

What are the health benefits of eggs?

Eggs are a versatile food that can be enjoyed in a variety of ways. They are a good source of protein and vitamins, and can be a healthy addition to a dietary plan. Here are some of the health benefits of eggs:

Nutrient-Dense Superfood

Eggs are considered nature's original superfood, loaded with 13 essential vitamins and minerals. They are a valuable source of high-quality protein, with 60% found in the egg white and the rest in the yolk, along with vital healthy fats, vitamins, minerals, and antioxidants. An average serving of two eggs provides 82% of the daily vitamin D requirement, 50% of folate, 25% of riboflavin (Vitamin B2), and 40% of selenium. They also contain vitamins A, E, B5, B12, iron, iodine, and phosphorus.

Improve Levels of "Good" Cholesterol

Eggs help increase HDL ("good" cholesterol) levels, which is one reason why they have been found to have little to no effect on heart disease risk. It is the LDL ("bad" cholesterol) that puts heart health at risk. Meals high in saturated fats and trans fats, such as deep-fried takeaway foods, are the key culprits in raising LDL cholesterol levels.

Excellent Source of Vitamin D

Egg yolks are one of the few foods that naturally contain vitamin D, which is essential for the absorption of calcium and phosphorus, making it crucial for maintaining healthy bones and teeth. Vitamin D also aids in promoting healthy muscle function and immune system maintenance. A serving of two eggs provides 82% of the recommended daily intake of vitamin D.

Help With Weight Management

Eggs are relatively low in calories and a rich source of quality protein, making them an excellent option for weight management. The high satiety levels of eggs lead to increased feelings of satisfaction, reducing hunger and lowering the desire to snack later in the day. Studies have found that eating eggs can make people feel full for longer by increasing levels of certain hormones, keeping energy levels higher, boosting metabolic activity, and delaying gastric emptying.

Rich Source of Choline

Choline is an important nutrient that supports normal cell functioning and plays a vital role in brain and spinal cord development during pregnancy, cognitive development in infants, and reducing cognitive decline in the elderly. Eggs are a rich source of choline, providing more than double the amount found in other commonly eaten foods.

Good Source of Omega-3s

Eggs are a natural source of omega-3 fatty acids, which are essential for maintaining heart, brain, and eye health. They are especially beneficial for those who do not eat fish, another good source of omega-3s.

Antioxidants for Eye Health

Eggs contain a range of vitamins and minerals, including vitamins A, E, and selenium, which act as important antioxidants for supporting eye health, retina function, and helping to counteract degenerative vision as you age. They are also rich in the antioxidants lutein and zeaxanthin, which play a protective role in reducing the risk of cataracts and age-related macular degeneration.

Support Mental Health

A balanced diet that includes eggs can contribute to stress reduction and better mental health practices. The combination of vitamin B2, B12, choline, iron, and tryptophan in eggs is associated with reducing the risk of anxiety and symptoms of depression, as well as aiding in natural sleep.

Strong Muscles

The protein in eggs helps maintain and repair body tissues, including muscles.

Brain Health

Eggs contain vitamins and minerals that are necessary for the brain and nervous system to function effectively. They also contain vitamin D, which is good for brain health, and choline, which helps nerve cells communicate with each other.

Energy Production

Eggs contain many of the nutrients the body needs to produce energy.

Healthy Pregnancy

Eggs contain folate, which may help prevent congenital disabilities such as spina bifida.

Healthy Skin

Some vitamins and minerals in eggs promote healthy skin and prevent the breakdown of body tissues.

Affordable and Versatile

Eggs are an affordable source of high-quality protein and can be prepared in a variety of ways, including poaching, hard-boiling, scrambling, frying, and baking.

In summary, eggs are a nutrient-dense food that offers a wide range of health benefits, including improved heart health, brain function, eye health, and weight management. They are a versatile and affordable addition to a balanced diet, contributing to overall health and well-being.

How to cook eggs on a low-carb diet

Eggs are a great food to incorporate into a low-carb diet. They are versatile, nutritious, and low in carbohydrates.

• Boiled: Boiling eggs is a simple and quick way to prepare them for a low-carb meal. They can be made in advance and stored in the refrigerator for a convenient snack or addition to a salad. Boiling does increase the carb content of eggs slightly, but the difference is negligible in the context of your diet.
• Fried: Fried eggs are a tasty option and can be cooked in a variety of fats or oils. They go well with vegetables or on top of a bowl.
• Scrambled: Scrambled eggs are a quick and easy option that can be made with various ingredients, such as spinach, smoked salmon, chives, or cheese.
• Poached: Poached eggs have the same nutritional benefits as fried or boiled eggs, making them a great low-carb option.
• Omelette: Omelettes are a versatile way to cook eggs, as you can add various fillings such as vegetables, cheese, or meat.
• Baked: Baking eggs is another option, especially when combined with other ingredients like vegetables or meat in a casserole or frittata.

Remember, eggs are a nutritious and affordable addition to a low-carb diet, providing essential vitamins, minerals, and protein.

What are some other low-carb foods?

There are plenty of low-carb foods that promote health and overall well-being. Here is a list of food groups and specific foods that are low in carbohydrates:

Animal Proteins

Animal protein has close to zero carbs. The following are examples of animal protein:

• Meat: pork, including bacon, beef, lamb, veal, and ham.
• Fish and other seafood: salmon, shellfish like oysters, mussels, crab, and shrimp.

Vegetables

Most vegetables are low in carbs. Leafy greens and cruciferous vegetables have particularly low levels, and most of their carbs consist of fibre. The following vegetables have about 3–9 grams (g) of carbs per 100 g in their raw, unprocessed forms:

• Broccoli
• Cauliflower
• Leafy greens: spinach, kale, and collard greens
• Cooking greens: bok choy, mustard greens, Swiss chard, and cabbage
• Peppers: bell peppers, jalapeños, and poblanos
• Summer squashes: yellow squash and zucchini

Fruits

Fruits tend to be high in carbs compared to vegetables. However, fatty fruits like avocados or olives are low in carbs. Low-sugar berries, such as strawberries, raspberries, and blueberries, are also excellent choices.

Nuts and Seeds

Nuts and seeds are very popular on low-carb diets. Some are low in carbs but high in fat, fibre, protein, and various micronutrients. The following options contain 10–17 g of carbs per 100 g:

• Pumpkin and squash seeds
• Nuts: walnuts, almonds, pistachios, and pecans

Dairy

If you tolerate dairy, full-fat dairy products are excellent low-carb foods. The following options contain about 2–11 g of carbs per 100 g:

• Full-fat yogurt, plain
• Cottage cheese
• Cream
• Half-and-half
• Unsweetened plant-based milk: soy, almond, and coconut milk
• Unsweetened coffee and tea

Fats and Oils

Fats and oils do not contain any carbs and are, therefore, acceptable on a low-carb diet. Examples include:

• Extra virgin olive oil
• Butter
• Ghee
• Coconut oil
• Avocado oil

Other Foods

Some foods that do not fall into the above categories include:

• Dark chocolate: choose real dark chocolate with at least 70–85% cocoa content.
• Herbs and spices: salt, pepper, garlic, ginger, cinnamon, mustard, and oregano.

Frequently asked questions