Keto Foods

Are Eggs Keto or Too High in Saturated Fat?

By Bree

Eggs are often considered to be a genuine superfood and for good reason. They’re used for everything from making a quick and easy breakfast meal to being one of the most common recipe ingredients out there. They’re a popular food choice for low carb dieters, but are eggs keto?

Are Eggs Keto?

Let’s find out by taking an in-depth look.

It’s no surprise that eggs are so popular among low carb diet plans. They’re a legitimate superfood, after all. With that in mind, here are just a few of the reasons why they’re such a good choice for low carb diets:

  • Eggs are highly satiating despite only having 1 gram of net carbs per large egg.
  • Eggs have an excellent combination of both protein and dietary fat.
  • Eggs are a good source of dietary cholesterol, which is required for optimal hormone functioning in men.
  • Eggs can be cooked in a variety of different ways (for example, if you’re not a fan of hard boiled eggs, you can still enjoy scrambled eggs).
  • Eggs are used in a huge variety of keto recipes (everything from egg salads to keto-friendly breakfast burritos)

Are Eggs Keto?

Eggs are indeed one of the most keto-friendly foods you can buy. They’re a real whole food that offers you everything you could hope for from a keto food: low carbs, good mix of protein and fat, and incredibly tasty to boot.

Eggs aren’t just a great keto-friendly food in their own right, though. They’re also incredibly handy for making your own keto-friendly versions of some of your favorite non-keto style foods.

We firmly believe that everyone who is following the keto diet (and provided of course that you don’t have any severe egg allergies or anything like that) should be including eggs as part of their daily diet.

Egg Nutrition Facts

Here’s how a single large egg breaks down as far as it’s nutritional content goes:

  • 78 calories
  • 5 grams fat
  • 6 grams protein
  • 0.6 grams carbs
  • 0 grams fiber
  • 0.6 grams sugar
  • 186.5 mg cholesterol
  • 62 mg sodium
  • 63 mg potassium

Best Keto-friendly Egg Recipes

Keto Deviled Egg BLT Bites

Keto Breakfast Burrito

4-Ingredient Homemade Keto Mayo

Sausage and Cheese Keto Egg Muffins

Sausage and Egg Keto Breakfast Casserole

Loaded Keto Deviled Eggs

Coddled Eggs

Keto Egg Drop Soup

Keto Omelette with Scallions and Bacon

Keto BLT Frittata

Keto Egg Salad Sandwich with 90 Second Bread

Crustless Keto Quiche Lorraine

Health Benefits of Eggs

As mentioned before, eggs are (rightly) considered to be a genuine superfood. Here are just a few of the great health benefits that you can gain by including eggs in your diet.

  • Provides the ‘good’ kind of cholesterol. Many people are wrongfully concerned about consuming too much dietary cholesterol. They fail to realize that there’s a big difference between the types of harmful (LDL) cholesterol that your body naturally produces, and the beneficial type (HDL) of dietary cholesterol that can be increased by eating foods rich in dietary cholesterol like eggs. (1)
  • Good source of omega-3 fatty acids. In addition to their dietary cholesterol content, eggs are also an excellent source of omega-3 polyunsaturated fatty acids. Studies have found that this type of fatty acid is incredibly beneficial for relieving inflammation in the body and helping to protect against heart disease. (2)
  • Rich in choline. Eggs are one of the best dietary sources there are for choline. For those unfamiliar, choline is required for many essential functions in the body, including helping your liver with purging the harmful type of LDL cholesterol found in your bloodstream. (3)

Keto Egg Alternatives

If you don’t tolerate eggs very well for whatever reason, but you still want to be able to make all of those yummy keto recipes that need eggs, then you can simply try out one of the following keto-friendly egg substitutes:

  • Flax seed meal
  • Chia seeds
  • Plain Greek yogurt
  • Mashed banana or avocado
  • Vinegar and baking soda

Make sure to sign up for free to get instant access to the 5-Ingredient Keto Cookbook, which includes my favorite 20+ keto recipes of all-time, all under 5 ingredients.

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