Are Eggs keto?
Keto-friendly 0.7 g net carbs per two large eggs (100 g) — 3% of a 20 g keto day.
Short answer: Yes. Two large eggs (100 g): 0.7 g net carbs — 3% of a strict 20 g keto day — with 9.5 g fat and 12.6 g protein.
Log eggs in KetoraFree. Weigh it once and Ketora remembers your portion.
Eggs are almost carb-free, cheap and versatile. Two eggs supply about 12 g of high-quality protein.
How eggs fits a keto carb budget
On a 20 g day you could eat about 28.5 servings before reaching the limit — in practice eggs will never be what pushes you over.
Worked example. 100 g of eggs = 0.7 g total carbs − 0 g fibre = 0.7 g net carbs, 9.5 g fat, 12.6 g protein and 143 kcal.
Buying a packaged or flavoured eggs product? Run its label through the net carb calculator — added sugars change the picture quickly.
Nutrition facts
| Nutrient | Per 100 g | Per two large eggs (100 g) |
|---|---|---|
| Calories | 143 kcal | 143 kcal |
| Fat | 9.5 g | 9.5 g |
| Protein | 12.6 g | 12.6 g |
| Total carbohydrate | 0.7 g | 0.7 g |
| Fibre | 0 g | 0 g |
| Net carbs | 0.7 g | 0.7 g |
Where the energy comes from:
How to eat eggs on keto
- Batch-boil a dozen for the week.
Keto recipes with eggs
- Keto Egg Muffins with Spinach and Cheddar
- Fathead Keto Pizza
- Cream Cheese Pancakes
- Keto Tuna Salad
- Keto Cobb Salad
- Keto Shakshuka
- Keto Zucchini Lasagna
- Crustless Bacon and Spinach Quiche
- Parmesan Zucchini Fries
- Keto New York Cheesecake
- Almond Flour and Flax Keto Crackers
- Two-Ingredient Keto Tortillas
- Keto Cheeseburger Casserole (Hamburger Casserole)
- Keto Chicken Quesadilla
- Crispy Keto Onion Rings (Oven or Air Fryer)
- Crunchy Keto Granola (Nut and Seed Clusters)
- Almond Flour Keto Chocolate Chip Cookies
- Keto Lemon Bars
- Keto Hamburger Buns (Fathead Dough)
- Keto Chicken Enchiladas
- Keto Egg Salad
- Keto Waffles (Cheese Chaffles)
- Keto Zucchini Bread
- Three-Ingredient Keto Peanut Butter Cookies
Compared with other dairy foods
Eggs ranks #1 of 10 dairy foods in our database by net carbs per 100 g (lowest first). Full-fat, unsweetened dairy fits; milk sugar (lactose) is the thing to watch.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Cheddar cheese | 1.3 g | 0.4 g |
| Mozzarella | 2.2 g | 0.6 g |
| Heavy cream | 2.8 g | 0.8 g |
| Parmesan cheese | 3.2 g | 0.3 g |
| Cottage cheese | 3.4 g | 3.8 g |
| Greek yogurt (plain, full-fat) | 4 g | 3.4 g |
See all dairy foods ranked by net carbs →
Frequently asked questions
How many net carbs are in eggs?
Eggs has about 0.7 g of net carbs per 100 g (0.7 g total carbohydrate minus 0 g fibre), and about 0.7 g per two large eggs (100 g).
Can you eat eggs on keto?
Yes. A typical serving uses 3% of a strict 20 g net-carb day.
Values are per 100 g of the raw or stated food, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.