KETO VERDICTMODERATE
Egg yolks are keto-friendly and nutrient-dense, with ~3.6g net carbs per 100g (≈0.6g per large yolk). Rich in healthy fats, choline, and fat-soluble vitamins—great in sauces and as enrichers with mindful portions.
Are Egg Yolks Keto?
Eggs
Egg yolks are keto-friendly and nutrient-dense, with ~3.6g net carbs per 100g (≈0.6g per large yolk). Rich in healthy fats, choline, and fat-soluble vitamins—great in sauces and as enrichers with mindful portions.
- Net carbs (100g)3.6g
- Protein (100g)16g
- Fat (100g)27g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
3.6g
Total Carbs
3.6g
Fiber
0g
Protein
16g
Fat
27g
Calories
322
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Low carbs in realistic portions: ≈0.6g net per large yolk (~17g)
- High in healthy fats (27g/100g) to support ketone production
- Rich in choline supporting fat metabolism and liver health
- Complete protein source with essential amino acids
- Dense in vitamins A, D, E, K, and B-complex
- Highly satiating due to the fat + protein combo
HEALTH BENEFITS
- Excellent source of choline for brain health and liver function
- Lutein and zeaxanthin support eye health
- Naturally contains vitamin D for bone and immune support
- Omega-3s present in higher amounts in pastured/omega-3 eggs
- Provides biotin for hair, skin, and nails (best when cooked)
- Antioxidants help counter oxidative stress
PREPARATION SUGGESTIONS
CLASSIC SOFT-BOILED
Boil eggs for 6–7 minutes, ice-bath, peel, and enjoy the creamy yolk with salt and pepper.
RICH HOLLANDAISE SAUCE
Whisk yolks with lemon over a double boiler; slowly stream in melted butter for a silky sauce.
CREAMY CARBONARA
Toss hot zucchini noodles with crispy bacon; add whisked yolks and parmesan for a glossy sauce.
EGG YOLK AIOLI
Emulsify yolks with garlic, lemon, and olive-oil for a rich keto mayo-style condiment.
CUSTARD-STYLE SCRAMBLE
Cook yolks low and slow with butter, stirring for ultra-creamy, custardy eggs.
YOLK-ONLY OMELETTE
Make a golden omelette with yolks; fill with cream-cheese, herbs, and parmesan.