Are Eggs Keto? | Everyday Health

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 g
• Protein 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…