KETO VERDICTYES
Egg yolks are excellent for keto. They’re nutrient-dense, rich in choline, lutein/zeaxanthin, and healthy fats. Net carbs are ~3.6g per 100g, but a single yolk (~17g) has only ~0.6g—easy to fit into keto.
Is Egg Yolk Keto?
Eggs
Egg yolks are excellent for keto. They’re nutrient-dense, rich in choline, lutein/zeaxanthin, and healthy fats. Net carbs are ~3.6g per 100g, but a single yolk (~17g) has only ~0.6g—easy to fit into keto.
- Net carbs (100g)3.6g
- Protein (100g)2.7g
- Fat (100g)26.5g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
2.7g
Fat
26.5g
Calories
252
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Small-portion friendly: ~0.6g net carbs per yolk (≈17g) fits strict keto
- High in healthy fats to support ketone production and satiety
- Exceptionally nutrient-dense compared with most foods
- Great emulsifier for rich, low-carb sauces (mayo, hollandaise)
- Pairs naturally with low-carb ingredients (butter, avocado, salmon)
- Versatile for both savory dishes and custard-style desserts
HEALTH BENEFITS
- Top dietary source of choline for brain and liver health
- Lutein and zeaxanthin support eye health
- Provides selenium and vitamin D for antioxidant and immune support
- Contains fat-soluble vitamins (A, D, E, K) for absorption and hormonal health
- Phospholipids (e.g., phosphatidylcholine) support cell membranes
- Complete proteins and essential amino acids for recovery and maintenance
PREPARATION SUGGESTIONS
SOFT-BOILED EGGS
Cook until yolk is runny; dip with low-carb vegetables or enjoy with butter.
HOLLANDAISE SAUCE
Emulsify yolks with butter and lemon juice for a rich keto sauce.
MAYONNAISE
Whisk yolks with oil and vinegar to create a nutrient-dense condiment.
CUSTARDS
Combine with cream and sweetener for silky smooth keto desserts.
SALAD DRESSINGS
Use in creamy dressings for enhanced nutrient absorption.
KETO ICE CREAM
Blend with heavy cream and sweetener for a decadent frozen treat.