KETO VERDICTYES
Whole eggs are excellent for keto: ~0.6g net carbs per 100g with a near 1:1 protein-to-fat balance. A complete, nutrient-dense staple that’s highly satiating and versatile.
Is Whole Egg Keto?
Eggs
Whole eggs are excellent for keto: ~0.6g net carbs per 100g with a near 1:1 protein-to-fat balance. A complete, nutrient-dense staple that’s highly satiating and versatile.
- Net carbs (100g)0.6g
- Protein (100g)13.6g
- Fat (100g)11.6g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.6g
Total Carbs
0.6g
Fiber
0g
Protein
13.6g
Fat
11.6g
Calories
155
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Ultra-low net carbs (~0.6g/100g) fit easily into keto macros
- Naturally balanced protein and fat for steady energy
- Complete amino acid profile supports muscle maintenance
- Choline-rich yolks support brain and liver function
- Very satiating—helps control hunger and cravings
- Whole-food ingredient that works across many keto meals
HEALTH BENEFITS
- Excellent source of choline for brain health and methylation
- Lutein and zeaxanthin in yolks support eye health
- Rich in selenium for antioxidant defense
- Provides some vitamin D for immune and bone support
- High-quality complete protein for recovery and satiety
- Sulfur amino acids aid hair, skin, nail, and tissue health
PREPARATION SUGGESTIONS
SCRAMBLED EGGS
Cook gently in butter with salt and pepper; finish slightly glossy for a quick, filling breakfast.
FRIED EGGS
Fry in butter or bacon-grease; choose crispy edges or over-easy for runny yolks.
BOILED EGGS
Soft- or hard-boil for portable snacks; pair with mayo or avocado for extra fat.
OMELETS
Fill with cheese, mushrooms, and bacon for a satisfying, high-fat meal.
EGG MUFFINS
Mix with vegetables and cheese; bake in muffin tins for easy meal prep.
CUSTARDS
Use as a base for savory quiches or lightly sweet keto custards.