It’s clear: Eggs are not just for breakfast anymore. While they can be a great way to start your day, hard-boiled eggs have become a suitable grab-and-go snack, a fried egg sits perfectly atop a veggie bowl, and scrambled eggs can also work for dinner in a pinch. For those on a keto diet, eggs have also become a staple food. But should you be eating them?
Egg Nutrition Facts
Egg is a protein, so it is not a carbohydrate and not starchy. The following is the nutrition facts from the U.S. Department of Agriculture (USDA) for one whole large egg. This pertains to a large hard-boiled egg. If you cook your eggs differently (e.g., scrambled, fried), the nutrition will change depending on what type, if any, of fat you’re cooking the egg in.
Carbs in an egg: 0.5 gram (g)Net Carbs in an egg: 0.5 g
Net carbs are not an official macronutrient (like carbs, fat, and protein), but people following a keto diet often use this number as a guide to help them stay in their carb range.
For eggs, since there is no fiber in an egg, total carbs is equal to net carbs in this case.
Fat in an egg: 5 gProtein in an egg: 6 g
Other Nutrients in Eggs
Not only does the yolk contain the fat in the egg, it also packs nutrients such as choline and selenium, according to the American Egg Board. Choline plays a role in memory regulation and mood, according to the National Institutes of Health (NIH). Selenium is an antioxidant that protects cells from free radical damage, per the NIH. The yolk also provides lutein and zeaxanthin, antioxidants linked to eye health, notes the American Optometric Association.
Can You Eat Eggs on Keto?
Yes, and thanks to their relatively low price, they may become a quick go-to if you’re on a low-carb diet like keto.
“Eggs are easy and affordable and great for someone on a keto diet,” says Diana Rodgers, RD, of Sustainable Dish in Concord, Massachusetts.
They will not cut into your carb allotment for the day, but they do offer up a source of fat and protein.
Are Eggs Healthy?
Yep, eggs are healthy.
“What you get with an egg — for virtually no sugar or carbs — is some great fat-soluble vitamins: A, E, and D,” says Scott Keatley, RDN, of Keatley Medical…