Ingredients
Servings
4
Recipe by
Paola Cornu, RDN
, photo by
, nutritional review by
Test Kitchen
Nutrition
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Article by
Paola Cornu, RDN
, photo by
Kick off a lifetime of healthy habits through keto
Personalized Keto meal plans
+1000 delicious, fast & easy-to-follow recipes
LearnEat: A complete Keto diet guide for beginners
Grocery list builder
Go ahead, move one step to your goals
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If you're just starting the keto diet, then you probably have a lot of questions...

One of the most common questions, in the beginning, is about eggs! Things like 'are brown ones better?', 'are they keto-friendly?', and 'how many can I eat?'

And let’s face it: Nobody agrees on eggs! That's why we make this work easier for you...

Are eggs keto-friendly?

Yes, absolutely!

In fact, they aren’t just keto-friendly; they’re a key component of the Keto diet. They’re packed with a wide variety of nutrients including protein, healthy fats, vitamins, and minerals.

Plus, eggs have often been labeled a superfood for their many benefits. 🌟

Egg nutrition information

While it’s possible to eat a low-carb diet without including eggs, there’s a reason eggs are featured in so many keto recipes.

According to the U.S. Department of Agriculture (USDA), one egg contains:

  • 84 calories
  • 8.3g protein
  • 5.7g fat
  • 0g carbs
  • Vitamin A: 6% of the RDA
  • Folate: 5% of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Vitamin B2: 15% of the RDA
  • Phosphorus: 9% of the RDA
  • Selenium: 22% of the RDA

They also contain a good amount of vitamin K, vitamin B6, calcium, and zinc.

Additionally, the yolk has cholesterol and fat-soluble vitamins like vitamins D and E, as well as essential fatty acids. 

Since they have an excellent macronutrient split, eggs fit very well into a ketogenic diet. Keto requires that you minimize your carbohydrate intake and pump up your fat consumption, so you can achieve ketosis. This is where your body burns fat for energy, instead of carbs.

So now, you're probably feeling ready to add eggs to your keto diet! But you’re probably wondering, how many eggs can you have per day? Is binge eating on eggs going to help with weight loss? Or is it unhealthy?

We’re going to answer that for you...


How many eggs per day can someone eat on the keto diet? 🤔

There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet.

But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week. 

The more important lesson we can extract is that eggs are excellent for a ketogenic diet. However, if you want to include more eggs in your daily diet, a rough goal of 1 to 3 eggs per day (whether alone or in other keto-friendly meals) is a great place to start.


But what about cholesterol?

It's understandable that almost everyone worries about the 186 grams of cholesterol present in egg yolks. 

However, countless studies have proven that the kind of cholesterol present in eggs only increases HDL (the good kind of cholesterol), and very rarely do they increase LDL (or the bad kind of cholesterol). ✅

Unless you have a specific medical condition that tightly restricts cholesterol intake, you don’t have to worry about the cholesterol in eggs!