KETO VERDICTYES
Egg whites are keto-friendly with ~0.7g net carbs per 100g and are nearly pure protein. Lower in fat than whole eggs, they’re useful when you need extra protein—best paired with added fats for satiety and nutrients.
Is Egg White Keto?
Eggs
Egg whites are keto-friendly with ~0.7g net carbs per 100g and are nearly pure protein. Lower in fat than whole eggs, they’re useful when you need extra protein—best paired with added fats for satiety and nutrients.
- Net carbs (100g)0.7g
- Protein (100g)10.9g
- Fat (100g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.7g
Total Carbs
0.7g
Fiber
0g
Protein
10.9g
Fat
0.2g
Calories
47
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~0.7g per 100g) fit easily into keto macros
- Nearly pure, high-quality protein with minimal fat
- Helpful for high-protein keto or hitting protein targets
- Low calorie density supports precise macro planning
- Versatile in cooking and baking for structure and volume
- Pairs well with keto fats (butter, ghee, cheese) to round out meals
HEALTH BENEFITS
- Excellent source of complete, highly bioavailable protein
- Contains all essential amino acids
- Provides selenium and riboflavin (B2) for immune and energy support
- Ovotransferrin and other egg proteins have antimicrobial properties
- Very low in fat and cholesterol for targeted macro adjustments
- Easy to digest for many individuals
PREPARATION SUGGESTIONS
EGG WHITE OMELETS
Cook with cheese and low-carb vegetables; add a yolk or serve with avocado/ghee for balance.
MERINGUES
Whip with keto sweetener for a light, airy dessert or topping.
PROTEIN BOOST
Temper into soups or sauces at the end of cooking to add protein without many calories.
BAKED GOODS
Use in keto baking for lift and structure without added carbs.
EGG WHITE SCRAMBLE
Scramble in butter, ghee, or olive oil; finish with cheese for satiety.
CUSTARD BASE
Combine with whole eggs/cream for higher-protein custards or flans.