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
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 (100g)0.7g
- Protein (100g)11g
- Fat (100g)0.2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.7g
Total Carbs
0.7g
Fiber
0g
Protein
11g
Fat
0.2g
Calories
52
Source: USDA FoodData Central
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)
HEALTH BENEFITS
- Excellent source of complete protein with essential amino acids
- Rich in riboflavin to support energy metabolism
- Provides selenium for antioxidant protection
- Contains magnesium for muscle and nerve function
- Supports muscle maintenance and growth due to high-quality protein
- May aid satiety and weight-management goals when paired with fats
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.