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
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
0.7gnet carbs in your portion
- Total carbs
- 0.7g
- Fiber
- 0g
- Protein
- 10.9g
- Fat
- 0.2g
- Calories
- 47
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 (100 g)0.7g
- Protein (100 g)10.9g
- Fat (100 g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
0.7g
Total Carbs
0.7g
Fiber
0g
Protein
10.9g
Fat
0.2g
Calories
47
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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
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.