It’s clear: Eggs are not just for breakfast anymore. While they can be a great way to start your day, hard-boiled eggs have become a suitable grab-and-go snack, a fried egg sits perfectly atop a veggie bowl, and scrambled eggs can also work for dinner in a pinch. For those on a keto diet, eggs have also become a staple food. But should you be eating them?
Egg Nutrition Facts
Egg is a protein, so it is not a carbohydrate and not starchy. The following is the nutrition facts from the US Department of Agriculture (USDA) for one whole large egg. This pertains to a large hard-boiled egg. If you cook your eggs differently (eg, scrambled, fried), the nutrition will change depending on what type, if any, of fat you’re cooking the egg in.
- Carbs in an egg: 0.5 grams (g)
- Net Carbs in an egg: 0.5g
Net carbs are not an official macronutrient (like carbs, fat, and protein), but people following a keto diet often use this number as a guide to help them stay in their carb range.
For eggs, since there is no fiber in an egg, total carbs is equal to net carbs in this case.
- Fat in an egg: 5g
- Protein in an egg: 6g
Other Nutrients in Eggs
Not only does the yolk contain the fat in the egg, it also packs nutrients such as choline and selenium, according to the American Egg Board. Choline plays a role in memory regulation and mood, according to the National Institutes of Health (NIH). Selenium is an antioxidant that protects cells from free radical damage, per the NIH. The yolk also provides lutein and zeaxanthin, antioxidants linked to eye health, notes the American Optometric Association.
Can You Eat Eggs on Keto?
Yes, and thanks to their relatively low price, they may become a quick go-to if you’re on a low-carb diet like keto.
“Eggs are easy and affordable and great for someone on a keto diet,” says Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts.
They will not cut into your carb allotment for the day, but they do offer up a source of fat and protein.
Are Eggs Healthy?
Yep, eggs are healthy.
“What you get with an egg — for virtually no sugar or carbs — is some great fat-soluble vitamins: A, E, and D,” says Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City. That’s good—up to a point. And so you’re asking how many eggs can I have on keto? While this is debated in keto circles, Keatley recommends sticking with one whole egg (and eating egg whites to round out additional protein needs you may have). “The first egg will always be worth it.” The American Heart Association recommends sticking to one whole egg per day.
Eggs do contain saturated fat (1.6 g per egg), and even on a high-fat diet, Keatley recommends remaining mindful of saturated fat. Namely because you may not be getting a lot of fiber on a keto diet, which, among other functions, helps your body clear LDL (“bad”) cholesterol, notes the National Lipid Association. Saturated fat raises your LDL and increases your risk of heart disease, per the American Heart Association.
Keto Recipes With Eggs
Are hard-boiled eggs keto? You bet. But there are so many other ways to enjoy eggs. Check out these recipes from popular keto bloggers:
- Easy Baked Crabmeat Casserole from Low Carb Yum whips veggies, crab meat, and cheese into an egg bake; grab a slice for a quick breakfast or lunch.
- Egg Cups from Life Made Keto are great because you can customize the combinations — such as ham and cheese or veggie — to your liking.
- Spicy Keto Eggs from My Keto Kitchen kicks up traditional scrambled eggs with chili and cilantro.
Summary
Eggs are a healthy food and fit nicely into a keto diet, as they contain next to zero carbs but provide fat and protein. Eating whole eggs provides a wealth of vitamins, minerals, and antioxidants — so you can feel good about including an egg in your daily diet.
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