Egg Carb Count: Keto Diet Explained

Eggs are a breakfast staple and a popular food choice for those on a keto diet. But how many carbs does an egg contain, and how many can you eat while still adhering to the keto diet?

Eggs are a great source of protein and healthy fats, and they are very low in carbohydrates. According to the U.S. Department of Agriculture (USDA), one large egg contains less than 1 gram of carbohydrates, 6 grams of protein, and 5 grams of fat. This makes eggs a perfect fit for the keto diet, which focuses on minimizing carbohydrate intake and increasing the consumption of healthy fats and protein.

On a keto diet, you can eat as many eggs as you want, as long as they fit within your overall calorie and macronutrient requirements. However, it is generally recommended to stick to around 2-3 eggs per day to ensure a varied diet and adequate nutrient intake.

So, if you're on a keto diet, feel free to enjoy those eggs! Just remember to keep track of your overall calorie intake and make sure to include a variety of other nutrient-dense foods as well.

Eggs are a keto staple

Eggs are a great all-around food, no matter what kind of diet you're on. They are not only affordable and widely available but also packed with nutrients, versatile, and delicious. But if you're aiming for a low-carb, higher-fat diet, then eggs quickly become a superfood.

The reason for this is that eggs have an excellent macronutrient split that fits very well into a ketogenic diet. Keto eating requires you to minimize your carbohydrate intake and increase your fat consumption. The goal is to achieve a state of ketosis, where your body will look to burn fat for energy instead of the carbohydrates it usually relies on.

A typical keto diet will require you to split your calories into something like 60-75% fat, 25-35% protein, and 5-10% carbohydrates. So, for example, a 2000-calorie diet will need around 135-165 grams of fat, 125-175 grams of protein, and 20-50 grams of carbohydrates.

Now, let's examine the macronutrients typically found in a large-sized egg:

• Almost 5 grams of fat
• Less than 1 gram of carbohydrates
• More than 6 grams of protein

As we can see, an egg's nutritional profile matches very well with a ketogenic diet's prescribed macronutrient ratio: a roughly even amount of protein and fat and, most importantly, minimal carbohydrates. One egg has a tiny amount of carbs, just 0.6g from the egg yolk and 0.2g from the egg whites.

In addition, eggs also contribute several key minerals to your diet: calcium, phosphorus, zinc, potassium, magnesium, and iron. Eggs are also full of vitamins, including vitamin A, B-12, D, E, and K.

But if you're aiming for a low-carb, high-fat diet with moderate protein levels, eggs are a perfect fit. On a keto diet, you can eat as many eggs as you can manage! Just be sure to keep your calorie count and macronutrient ratio in check, particularly if weight loss is a motivating factor.

A rough goal of three eggs per day (whether alone or in other keto-friendly meals) is a great place to start. However, if you're both a keto dieter and an egg lover, you can eat up to 30 eggs in a day! That would total around 2100 calories with 150g of fat, 180g of protein, and less than 20g of carbs.

So, if you're looking to include more eggs in your daily diet, don't be afraid to make them a staple. They are a perfect fit for a keto diet and can be prepared in a variety of delicious ways.

Nutritional profile of an egg

Eggs are a versatile food with a rich nutritional profile. They are a good source of protein and healthy fats, and are low in carbohydrates, making them a popular choice for those on a keto diet. In addition to being a complete, high-quality protein source, eggs contain various vitamins, minerals, antioxidants and bioactive compounds that offer several health benefits.

A large egg typically contains around 6 grams of protein, 5 grams of fat and less than 1 gram of carbohydrates. They are also a good source of selenium, vitamin B12, vitamin B2, vitamin A, vitamin E, vitamin D, vitamin B6, calcium, zinc, phosphorus, folate, riboflavin, pantothenic acid and choline.

Eggs are particularly high in cholesterol, with a single egg containing around 200 mg. However, the impact of dietary cholesterol on blood cholesterol levels is still debated, and may vary between individuals.

In addition to their nutritional benefits, eggs are affordable, versatile and easy to prepare, making them a convenient and tasty addition to any meal.

How many eggs can you eat on a keto diet?

Eggs are a great food to eat when on a keto diet. They are a good source of protein and healthy fats, and they are low in carbohydrates. A large egg has around 0.45–0.5 grams of carbohydrates, 5 grams of fat, and 6 grams of protein.

There is no one-size-fits-all answer to how many eggs you can eat on a keto diet per day. However, it is generally recommended to stick to around 2–3 eggs per day to ensure you are getting a wide range of nutrients from other keto-approved foods. That being said, it is safe to eat up to 6–7 eggs per day.

It is important to be mindful of the cholesterol content of egg yolks, which contain around 186 milligrams of cholesterol each. While the cholesterol in eggs may not negatively impact everyone, it is still something to be aware of if you have specific health concerns.

If you are following a keto egg fast diet, a more aggressive short-term version of the keto diet, you will be consuming a higher number of eggs per day, typically between 6–10.

Health benefits of eating eggs on keto

Eggs are a staple food for those on a keto diet. They are versatile, convenient, nutritious, affordable, and can be prepared in many different ways. Here are some of the health benefits of eating eggs on keto:

Nutrient-Dense

Eggs are packed with vitamins A, B5, B6, B12, D, E, and K, as well as calcium, zinc, and phosphorus. They also contain smaller amounts of other B vitamins, vitamin E, potassium, and calcium.

Rich in High-Quality Protein

Eggs are an excellent source of protein, which is vital for good health. Three large eggs provide about 19 grams of high-quality protein. Whole eggs seem to be more effective for building muscle and are a much better source of nutrients than just egg whites.

Promote Satiety and Weight Loss

Eggs are filling and may help reduce hunger and promote weight loss. Studies have shown that people feel fuller for several hours after eating eggs and tend to eat less throughout the day.

Beneficial for Heart Health

Despite their reputation for increasing heart disease risk due to their high cholesterol content, recent research suggests that eating eggs may improve several markers of heart health. Frequent egg consumption has been linked to increased levels of HDL cholesterol, which is associated with a decreased risk of heart disease.

Excellent Source of Choline

Eggs are high in choline, an essential nutrient linked to liver and brain health. The choline in eggs is also more easily absorbed than choline taken in supplement form.

Rich in Lutein and Zeaxanthin

Egg yolks contain lutein and zeaxanthin, antioxidants linked to eye health. These nutrients may help reduce the risk of cataracts and macular degeneration.

Affordable and Versatile

Eggs are one of the most affordable sources of protein and can be prepared in numerous ways, making them a convenient and versatile addition to a keto diet.

Keto egg fast

The keto egg fast is a short-term, restricted ketogenic diet that includes mainly eggs, cheese, and butter or another fat source. It lasts between three to five days and may aid short-term weight loss.

The keto egg fast was developed by blogger Jimmy Moore in 2010. It is a restricted ketogenic diet—a way of eating that's high in fat, moderate in protein, and low in carbs. Ketogenic diets help your body enter the metabolic state of ketosis, during which it starts using ketones as a source of energy instead of glucose.

• Whole eggs—yolks and whites—are the main source of fat and protein.
• You must consume 1 tablespoon (15 grams) of butter or healthy fat per egg consumed.
• You must eat a whole egg within 30 minutes of waking up.
• You must eat an egg-based meal every three to five hours.
• You must eat a meal even if you're not hungry.
• You can eat up to 1 ounce (28 grams) of full-fat cheese per egg consumed.
• You must eat at least six whole eggs per day.
• Eggs should be local, pastured eggs whenever possible.
• You should stop eating three hours before bedtime.
• You can drink up to three cans of diet soda per day but aim for one or less.

The keto egg fast is unsuitable for people with certain medical conditions like diabetes, eating disorders, cholesterol hyper-responders, and people without a gallbladder. It's also inappropriate for people who cannot eat eggs, such as vegans, those with egg allergies, or those who avoid eggs for religious reasons.

Frequently asked questions