Ever wonder how many carbs are in eggs? If you’re following a keto diet, you may wonder if eggs are keto-friendly and what their nutritional content is. In this post, you’ll learn everything about eggs for the keto diet and some delicious keto-friendly egg recipes.

What Is A Keto Diet?

The keto diet is a low-carb, high-fat diet that has been shown to promote weight loss and improve various health markers, such as blood sugar and cholesterol levels. 

The keto diet is designed to induce a state of ketosis, where the body switches from using glucose as its primary fuel source to using ketones, which are produced from fat stores in the liver.

Are Eggs Keto?

Yes, eggs are keto-friendly! They are high in healthy fats, moderate in protein, and low in carbohydrates. In fact, eggs are a staple food in many keto meal plans due to their nutritional value and versatility.

How Many Net Carbs Are In Eggs?

According to the USDA, one large whole raw egg contains around 0.36 grams of carbohydrates, which are all net carbs as there is no fiber in eggs. 

Note that eggs are a very low-carb food and can be considered as a zero-carb food in many low-carb or ketogenic diets.

Serving Size	Net Carbs
Large (50g)	0.36 grams
Small  (38g)	0.27 grams
Medium (44g)	0.31 grams
1 cup (243g)	1.75 grams
100 grams	0.72 grams

To calculate the net carbs in eggs, you subtract the fiber content from the total carbs. Since eggs contain no fiber, the net carbs are the same as the total carbs.

How Many Carbs Are In Different Types Of Eggs

The number of carbs in eggs varies depending on how they are prepared and whether you consume the whole egg or just the egg white or yolk. Here is a breakdown of the carbs in different types of eggs.

Carbs In Boiled Eggs

According to the USDA, a large boiled egg contains only 0.56 grams of carbs, making it an ideal snack or breakfast option for those on a keto diet.

Carbs In Egg White

Egg whites are an excellent source of protein and contain very few carbs. A large raw egg white contains only 0.24 grams of carbs per USDA, making it a great addition to keto-friendly recipes.

Carbs In Egg Yolks

Egg yolks are high in healthy fats and contain a small amount of carbs. One large raw egg yolk contains 0.61 grams of carbs, making it a keto-friendly option.

Carbs In An Omelette

As per the USDA database, a 2-egg plain omelet will contain around 0.78 grams of carbs, making it a great low-carb meal option. The amount of carbs in an omelet will increase depending on the fillings you use. 

Carbs In Scrambled Eggs

Scrambled eggs are a popular keto breakfast option. A 2-egg serving of scrambled eggs contains around 1.9 grams of carbs, making it a great low-carb meal.

Carbs In Fried Eggs

Like scrambled eggs, fried eggs contain almost no carbs. Two large fried eggs contain 0.76 grams of carbs per USDA. However, the cooking oil or butter used to fry the egg may contain carbs. It’s essential to choose a healthy fat option, such as avocado oil, coconut oil, or grass-fed butter, to keep your carb count low.

Carbs In Deviled Eggs

Per USDA, a regular serving of deviled eggs (2 halves) contains 0.32 grams of carbohydrates. However, the carb count may be slightly higher depending on the specific recipe used. It’s always a good idea to check the nutrition information for the recipe you are using to determine the exact carb count.

Counting Carbs In Eggs: Tips For Staying In Ketosis

To stay in ketosis, it’s important to keep track of your carbohydrate intake. When counting carbs in eggs, it’s essential to pay attention to the ingredients you add to them. For example, if you’re making an omelet with cheese and vegetables, you’ll need to account for the carbs in those ingredients.

The Nutritional Benefits Of Eggs On A Low-Carb Diet

Eggs are an excellent food choice for those following a low-carb, high-fat diet like keto. They are a good source of protein and healthy fats, which are essential for building and repairing muscles, bones, and tissues. 

They also contain essential vitamins and minerals like vitamin D, choline, and selenium.

How To Incorporate Eggs Into A Low-Carb, High-Fat Keto Diet

• Cook eggs with keto-friendly vegetables like spinach, mushrooms, or avocado.
• Fry or bake eggs with butter, healthy oil, cheese, cream cheese, or heavy cream. 
• Use eggs as a binder in keto-friendly recipes like meatballs, casseroles, and quiches.
• Use eggs in keto desserts such as keto cakes, cheesecakes, and muffins.
• Eggs are also a great snack option, either on their own or in the form of deviled eggs or egg salad. 

Whole Eggs And Egg Whites: Which Is Better For Keto?

While egg whites are lower in calories and fat, the yolk contains most of the egg’s nutrients. If you’re following a keto diet, it’s recommended to eat whole eggs, as they contain healthy fats that are essential for keeping your body in a state of ketosis.

Egg Nutrition Facts (Macros)

Here is the macronutrient breakdown of one large raw egg (50g) based on the USDA nutrient database:

• Carbs: 0.36 grams
• Fats: 4.76 grams
• Protein: 6.3 grams
• Calories: 71.5

FAQ

How many carbs are in an egg?

As mentioned above, one large egg contains only 0.36 grams of carbs, making it an excellent choice for a keto diet.

Are eggs low-carb?

Yes, eggs are low in carbs and high in fat and protein, making them a great choice for the keto diet.

Can I eat eggs every day on a keto diet?

Yes, you can eat eggs every day on a keto diet. Many people on the keto diet rely on eggs as a staple food.

Are deviled eggs keto-friendly?

Deviled eggs can be keto-friendly, but it depends on what ingredients are used in the filling. To make deviled eggs keto-friendly, use mayonnaise, mustard, and other low-carb ingredients in the filling.

Are eggs healthy?

Eggs are a highly nutritious food and contain essential vitamins and minerals such as vitamin D, choline, and selenium. They’re also a good source of protein, which is essential for building and repairing muscles.

How many net carbs are in 2 eggs?

Two large raw eggs contain only 1.2 grams of net carbs, making them an excellent choice for a keto diet.

How many carbs are in 2 cooked eggs?

Two large cooked eggs contain only 0.72 grams of carbs, making them a great choice for a low-carb diet.

How many eggs can I have on keto?

You can eat as many eggs as you’d like on a keto diet, but it’s essential to keep in mind your overall daily calorie intake and macronutrient ratio.

Are egg noodles keto?

Egg noodles are not keto-friendly, as they’re made from wheat flour and are high in carbs. However, you can make keto-friendly noodle alternatives using zucchini or spaghetti squash.

Conclusion

Eggs are a fantastic food to include in a keto diet. They’re low in carbs, high in fat and protein, and highly nutritious. Whether you’re eating them scrambled for breakfast or using them in a recipe, eggs are an excellent ingredient for a keto diet.

Best Keto Egg Recipes 

Keto Egg Salad

This recipe is a great way to use up leftover hard-boiled eggs. Simply chop them up and mix them with some mayonnaise, mustard, and herbs for a quick and easy lunch. 

• Net Carbs: 1 g
• Total Carbs: 1 g
• Calories: 203
• Fat: 19 g
• Protein: 8 g

Keto Deviled Eggs

Classic deviled eggs are always a crowd-pleaser, and this keto-friendly version is no exception. Mix the yolks with mayo, mustard, and spices, then pipe the mixture back into the egg whites. 

• Net Carbs: 0.9 g
• Total Carbs: 1 g
• Calories: 136
• Fat: 12 g
• Protein: 6 g

Keto Bacon Egg and Cheese Bite

These savory bites are the perfect on-the-go breakfast or snack. They’re made with coconut flour, eggs, bacon, and cheese, and are super easy to make. 

• Net Carbs: 0.8 g
• Total Carbs: 1.4 g
• Calories: 75
• Fat: 6 g
• Protein: 3.6 g

Keto Egg Muffins

These muffins are packed with protein and make a great breakfast or snack. They’re made with eggs, cheese, and veggies, and can be customized with your favorite ingredients. 

• Net Carbs: 3 g
• Total Carbs: 4 g
• Calories: 219
• Fat: 15 g
• Protein: 17 g

Keto Egg Casserole

This egg casserole is perfect for brunch or a family breakfast. It’s made with eggs, sausage, cheese, and veggies, and can be prepped ahead of time for easy meal planning. 

• Net Carbs: 3 g
• Total Carbs: 4 g
• Calories: 200
• Fat: 15 g
• Protein: 13 g

Keto Egg Drop Soup

This soup is a comforting and warming meal, perfect for cold days. It’s made with chicken broth, eggs, and a few simple spices, and can be customized with your favorite veggies. 

• Net Carbs: 3 g
• Total Carbs: 4 g
• Calories: 84
• Fat: 4 g
• Protein: 8 g

Keto Egg Bake

This egg bake is a great way to use up leftover veggies and meat. Simply mix them with eggs and bake in the oven for a quick and easy meal. 

• Net Carbs: 3 g
• Total Carbs: 4 g
• Calories: 449
• Fat: 34 g
• Protein: 32 g

Keto Egg Cups with Ham

These egg cups are the perfect on-the-go breakfast or snack. They’re made with ham, eggs, and cheese, and can be customized with your favorite veggies. 

• Net Carbs: 0.8 g
• Total Carbs: 0.9g
• Calories: 142.4
• Fat: 10 g
• Protein: 11.5 g

Keto Pancakes with Eggs

These keto pancakes with eggs are a perfect low-carb breakfast option that can be prepared in just 10 minutes. They are made with almond flour, cream cheese, and eggs which give them a fluffy texture and a delicious taste. 

These pancakes are not only low in carbs but also high in healthy fats and protein, which makes them an excellent way to start your day on a keto diet.

• Net Carbs: 2 g
• Total Carbs: 3 g
• Calories: 168
• Fat: 14 g
• Protein: 7 g

Creamy Keto Scrambled Eggs

This recipe for keto scrambled eggs is a simple and quick way to make a satisfying breakfast that is low in carbs and high in healthy fats. The eggs are cooked in butter and sour cream, which gives them a rich and creamy texture. 

You can also add in some chopped veggies or cheese to make them even more delicious.

• Net Carbs: 1.62 g
• Total Carbs: 1.75 g
• Calories: 313.83
• Fat: 26.21 g
• Protein: 17.01 g

Keto Waffles with Eggs

These keto waffles with eggs are a perfect way to start your day on a low-carb diet. They are made with almond flour, eggs, cream cheese, and a few other ingredients that give them a fluffy texture and a delicious taste. 

The waffles are also high in healthy fats and protein, which makes them a filling and satisfying breakfast option.

• Net Carbs: 4 g
• Total Carbs: 5 g
• Calories: 293
• Fat: 27 g
• Protein: 10 g

Keto Egg Omelette

Omelette is considered one of the best breakfast dishes, and is an ideal choice to kick-start your day. This keto version is perfect for a leisurely morning when you’re not in a hurry.

• Net Carbs: 4 g
• Total Carbs: 5 g
• Calories: 475
• Fat: 31 g
• Protein: 31 g

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