Eggs on the Keto Diet 101
One of the most common questions I get is about eggs on the keto diet. In my humble opinion, eggs are one of the best foods for the Keto Diet! Not only are they one of the most nutritious foods, they have incredible Keto macros at 6 grams of protein, 5 grams of fat and less than 1 grams of carb (0.6) for a large egg.
This makes eggs one of the best foods for a low-carb diet. Plus with so many different ways to prepare them and so many delicious recipes it’s no wonder that keto dieters love their eggs!
Eggs contain essential nutrients and have many health benefits. Other benefits of the incredible Eggs are:
- The egg yolks are rich in healthy fats, good cholesterol, protein, iron and other minerals
- One whole egg is only 72 calories and very filling as a snack
- Good source of Lutein (for heart and eyes)
- Source of naturally occurring Vitamin D
- Rich in phosphorous (for bones and teeth)
- Rich in zinc for immune support
- Excellent source of Vitamin A for eye health and immune support
- One large egg contains about 30% of your daily choline requirement. Humans don’t make enough choline, it has to come from food and choline is important for the brain.
- Eggs are incredibly cheap and perfect for doing Keto on a Budget!
How Many Eggs a Day on a Keto Diet?
There really is no upper limit. A healthy person can eat eggs every day. In the US there is no longer a recommended upper limit on daily cholesterol intake and they removed the limit of 35% on dietary fat. (read here).
Should I Eat Egg Whites Only?
Absolutely not! WHOLE eggs are one of the most nutritious foods on earth! And MOST of the nutrients are in the egg yolk.
Instead of selling cartons of egg whites in the store, they should be selling the egg yolks too. Sadly it’s leftover bad information about the fat in the yolk even though 2/3 of the fat is the good Omega 3 type of unsaturated fat. And for Keto that is what we want!
Another thing, if you feel you are allergic or sensitive to eggs, there’s a good chance it’s the whites and not the yolks, so give that a try and see.
What is the Nutrition in Eggs?
Here is the nutrition values of 2 large boiled eggs according to the USDA (% Daily Value is in brackets):
- Calories: 155
- Fat: 11g (16%)
- Saturated fat: 3.3g (16%)
- Polyunsaturated: 1.4g
- Monounsaturated: 4.1g
- Cholesterol 373g (124%)
- Sodium 124g (5%)
- Potassium 126g (3%)
- Total Carbohydrates 1.1g
- Protein 13g
- Vitamin A (10%)
- Calcium (5%)
- Vitamin D(21%)
- Cobalamin (18%)
- Iron (6%)
- Vitamin B6 (5%)
- Magnesium (2%)
What about the Cholesterol in Eggs?
Actually Eggs improve your cholesterol profile and there is no scientific evidence that it will increase your risk of heart disease.
Those old theories have long been debunked.
Your liver produces cholesterol BECAUSE YOU NEED IT! When you eat cholesterol in food, your liver produces less.
Some Egg Trivia!
- Different colors of eggs occurs with different breeds of hen. Nutritional data is the same.
- The larger and jumbo eggs are produced by older hens
- The color of the yolk varies with the hen’s diet. Generally, the deeper orange yolks mean that the hen was likely free range and ate a good variety of plant and insects.
- Pasteurized eggs have been heated in their shells to 140 degrees F for 3.5 minutes.
- It is safe to leave your own hen’s eggs on the counter because they have a protective coating but store bought eggs have been pasteurized or washed and should be kept in the fridge.
Can You Lose Weight Eating Eggs on Keto?
The answer is a big fat yes!
As of time of writing this (April 2021) I am down 123 lbs and I eat eggs daily. Eggs are one of the best Keto foods in my opinion and should be a part of any healthy diet.
I’ve also done the Keto Egg Fast many many times and have helped to create most of the Egg Fast recipes that are out there!
Not only is the Egg Fast a great tool for breaking a keto weight loss plateau, some people do an egg fast to make their grocery dollars stretch to the end of the month because it’s a cheap way to eat.
To learn more about the Egg Fast, start here with my Egg Fast guides and I’ll list some keto egg recipes below!
So as the TV commercial says ‘Get Crackin!’ Try out this perfect keto food, the humble egg.
Keto Egg Fast Menus, Recipes and Information