KETO VERDICTYES
Egg whites are excellent for keto with only 0.7g net carbs and nearly pure protein at 11g. Perfect for those wanting protein without fat, or for mixing with whole eggs to achieve desired macros. Lean, versatile, and affordable.
Are Egg Whites Keto?
Other
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
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
- 11g
- Fat
- 0.2g
- Calories
- 52
Egg whites are excellent for keto with only 0.7g net carbs and nearly pure protein at 11g. Perfect for those wanting protein without fat, or for mixing with whole eggs to achieve desired macros. Lean, versatile, and affordable.
- Net carbs (100 g)0.7g
- Protein (100 g)11g
- 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
11g
Fat
0.2g
Calories
52
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA reference record is shared by related entries; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Nearly zero carbs: Only 0.7g net carbs keeps ketosis intact
- Pure protein: 11g protein with almost no fat for macro flexibility
- Low calorie: 52 kcal lets you add fats to tailor keto ratios
- Macro customization: Mix with yolks or fatty ingredients as needed
- Lean option: High protein-to-calorie ratio for cutting or recomp
- Versatile: Works in savory scrambles and sweet keto desserts (meringues)
PREPARATION SUGGESTIONS
EGG WHITE OMELET
Whisk egg whites with herbs and cook in butter. Fill with cheese and vegetables.
FLUFFY SOUFFLES
Whip egg whites to stiff peaks and fold into cheese or vegetable mix. Bake until golden.
MIXED WITH YOLKS
Combine 2 egg whites with 1 whole egg for reduced-fat scrambled eggs or omelets.
KETO MERINGUE
Whip egg whites with sweetener and vanilla for a light keto dessert or topping.
PROTEIN SHAKE ADDITION
Add pasteurized egg whites to smoothies for extra protein without fat.