Keto diets, where carb intake is limited and fat intake is increased, are growing in popularity and people are looking for ways to fit the diet into their lives. However, there is still some confusion about whether or not eggs are okay on a ketogenic diet. Are eggs keto friendly?
The answer is yes, eggs are keto friendly. They contain almost no carbohydrates except for trace amounts in the yolk.
» You might like these Keto Ham & Cheese Biscuits.
However, there’s still the questions of whether eggs are healthy for you and the answer isn’t as clear-cut as you might think.
For decades, people have been told to avoid eating eggs because they contain a lot of dietary cholesterol and saturated fat. This has lead us to believe that eggs are unhealthy and should be avoided.
We are going to take a look at the nutrition facts and break down the carbs in eggs so that you can make your own judgement as to whether or not eggs are good for you and your diet.
How Many Carbs Are in Eggs?
One large egg contains around .35-.45 total grams of carbs. You would have to eat two large eggs to consume just 1 total gram of carbs. Since eggs have no fiber, this is both the total and the net grams of carbs you’ll get from eggs.
An egg white, without the yolk, contains slightly fewer carbs. In one large egg white, there are 0.2 total grams of carbs.
One large egg contains 77 calories and 5 grams of fat. It also contains 6 grams of protein and 15% of your daily value for riboflavin, vitamin B-12, and selenium. Eggs are also a good source of phosphorus, zinc, choline, and vitamin D.
Are Eggs Healthy?
Because they contain all of the essential amino acids, are highly versatile, nutritious, and are very low in carbs, eggs are a staple food for many keto dieters.
They have been eaten by humans for thousands of years, and they’re still a staple in many diets today. Of course they will be a huge part of a ketogenic diet, which is a low carbohydrate diet that focuses on eating healthy fats while minimizing carbohydrates.
The truth is, eggs are healthy for us when we eat them in moderation. Eggs are an incredible source of nutrients that you can easily include in your diet. They provide a complete protein, healthy fats, and many other essential vitamins. They’re also cheap, widely available and easy to cook. In short, eggs are a fantastic food for any keto diet.
If there is still any confusion about whether or not eggs are okay on a ketogenic diet, rest assured. They are keto friendly.
The controversy with eggs comes from the amount of cholesterol contained in an egg, which is about 185 mg in one large egg. However, according to the Mayo Clinic, “Cholesterol in eggs doesn’t seem to raise cholesterol levels the way some other foods do.”
They also say that “Most healthy people can eat up to seven eggs a week without increasing their risk of heart disease.” If consumed in moderation and limit the other typically high cholesterol foods you normally eat eggs with, like bacon, cheese, and butter, they are actually quite healthy.
How to Eat Eggs on a Keto Diet
You can add eggs to a low-carb diet, as long as you keep the number of daily egg yolks to three or below. The number of egg whites you can have is unlimited, because the cholesterol is located in the yolk.
You can choose to eat eggs in a number of different ways. Here are some ideas:
- Scrambled eggs with cheese for breakfast
- Hard or soft boiled egg for a snack
- Omelettes are great too, just be careful of the other ingredients you add as they may also contain carbs
- Baked eggs benedict in ham cups
Great Egg Recipes for A Low Carb Diet
Here are some of our favorite egg recipes that you can add to your healthy keto diet.
- Keto Eggs Benedict Cups – If you’re craving eggs benedict on a keto diet, don’t worry it’s still possible to eat this delicious breakfast favorite. With these baked keto eggs benedict cups, you won’t even miss the bread.
- Keto Avocado Scrambled Eggs – These Avocado Scrambled Eggs are the perfect breakfast for a keto or low-carb diet when you’re eating mostly protein and healthy fats. Dress up your scrambled eggs with a bit of avocado to make it even heathier and packed with healthy fats.
- Keto Avocado Egg Salad with Bacon – This Keto Avocado Egg Salad With Bacon is so easy to make and it’s a delicious low carb option for lunch with its hardboiled eggs, avocado, mayonnaise dressing and crispy bacon.
Read More About a Low-Carb Lifestyle
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.