Nutrition Diet: How many net carbs are in 2 eggs?

October 11, 2025 •

5 min read

According to USDA data, a single large egg contains less than one gram of total carbohydrate, which also equals its net carb count because eggs have no fiber. Therefore, knowing exactly how many net carbs are in 2 eggs is straightforward and makes them a reliable food source for low-carb diets.

Quick Summary

An exploration of the nutritional profile of eggs, detailing their minimal carbohydrate content and high value in protein, healthy fats, and essential nutrients, which makes them ideal for low-carb and keto diets.

Key Points

Low Net Carb Count: Two large eggs contain approximately 1 gram of net carbs, making them ideal for low-carb and ketogenic diets.
No Dietary Fiber: Eggs have virtually no fiber, which simplifies the net carb calculation to simply the total carbohydrate content.
High-Quality Protein Source: Eggs are a complete protein source, providing all essential amino acids for muscle repair, growth, and prolonged satiety.
Rich in Vitamins and Minerals: They are packed with important nutrients like Vitamin D, B12, selenium, and choline, contributing to bone, brain, and immune health.
Suitable for Weight Management: The high protein and low-calorie nature of eggs helps reduce hunger and supports weight loss efforts by increasing feelings of fullness.
Minimal Impact on Cholesterol for Most: For most healthy people, dietary cholesterol from eggs does not significantly affect blood cholesterol levels, a conclusion supported by modern research.
Versatile and Convenient: Eggs can be prepared in various low-carb ways, such as boiling, poaching, or scrambling with healthy fats, making them a simple and accessible dietary staple.

The Low-Carb Advantage: Answering the Net Carb Question

The calculation for net carbs is a simple formula: total carbohydrates minus dietary fiber. For eggs, this calculation is particularly easy because they contain virtually no dietary fiber. A single large egg contains less than 1 gram of total carbohydrates, with zero grams of fiber. As a result, one large egg contains less than 1 gram of net carbs.

Following this logic, when you consume two large eggs, the total net carb intake remains exceptionally low. Two large eggs provide approximately 1 gram of net carbs, making them an ideal and safe choice for those following very low-carbohydrate diets, such as the ketogenic diet. This minimal carb load allows you to enjoy a filling, nutritious meal without worrying about it impacting your daily carb limits. The small amount of carbohydrates present in a whole egg is primarily found within the yolk, though the amount is so low it is almost negligible.

Net Carbs by Egg Size

It is worth noting that the exact carb count can vary slightly depending on the size of the egg. Smaller eggs will have slightly fewer carbs, while larger eggs will have a fraction more. The difference is minor enough that it doesn't typically affect the overall diet strategy for someone counting net carbs. For example, a medium egg has about 0.3g of total carbs, while an extra-large might have closer to 0.7g.

Egg vs. Egg: A Nutritional Breakdown

When considering eggs, it's beneficial to understand the nutritional differences between the egg white and the yolk. While the whole egg is a nutrient-dense powerhouse, its components have distinct profiles. The egg white is almost entirely protein and water, whereas the yolk is where most of the fat, vitamins, and minerals are concentrated. This distinction is important for those who might opt for egg whites only due to lower fat and calorie goals, though they would be missing out on many crucial nutrients.

Nutritional Comparison (Per Large Egg)


Nutrient	Whole Egg	Egg Yolk	Egg White
Calories	72	55	18
Protein	6 g	2.7 g	3.6 g
Total Fat	5 g	4.5 g	0 g
Total Carbs	<1 g	<1 g	<1 g
Net Carbs	<1 g	<1 g	<1 g

More Than Just Low-Carb: Key Nutritional Benefits of Eggs

Beyond their low-carb nature, eggs are packed with a wide array of vitamins, minerals, and other beneficial compounds that support overall health.

High-Quality Protein: Eggs contain all nine essential amino acids, making their protein highly digestible and beneficial for muscle repair and growth. This also helps promote satiety, keeping you fuller for longer.
Vitamin D: Egg yolks are one of the few natural food sources of Vitamin D, which is crucial for bone health and immune function.
Choline: An essential nutrient found in abundance in egg yolks, choline is vital for brain development, nerve function, and memory.
Antioxidants: Eggs contain the antioxidants lutein and zeaxanthin, which are important for eye health and can help protect against age-related macular degeneration.
B Vitamins and Minerals: Eggs are a rich source of B vitamins, especially B12 and riboflavin, as well as minerals like selenium and phosphorus, which are important for energy metabolism and overall well-being.

Incorporating Eggs into a Ketogenic Diet

For individuals on a ketogenic diet, which emphasizes high fat and very low carb intake, eggs are a perfect fit. Their favorable macronutrient ratio and high satiety value make them an invaluable staple. They can be prepared in numerous ways to keep meals interesting.

Simple Scrambled Eggs: Cooked in butter or coconut oil to increase healthy fat intake while keeping carbs low.
Poached or Hard-Boiled Eggs: Excellent for meal prep and quick snacks on the go. These preparations do not add any extra fats or calories.
Omelets and Frittatas: Can be loaded with other low-carb, keto-friendly ingredients such as spinach, cheese, bell peppers, and various meats to create a more substantial meal.
Baked Eggs: Easy to prepare in muffin tins with other ingredients like cheese and bacon for a convenient grab-and-go option.

When preparing eggs for a keto diet, it is important to be mindful of any additional ingredients. While the eggs themselves are low-carb, adding milk, sugary sauces, or other high-carb items can quickly increase the net carb count and interfere with ketosis.

Maximizing Weight Loss with Eggs

Eggs can play a significant role in a weight loss diet due to several factors that go beyond just their low-carb content.

Increased Satiety: The high protein content in eggs helps to increase feelings of fullness and reduce hunger hormones, which can naturally lead to a reduction in overall calorie intake throughout the day.
Boosted Metabolism: Digesting protein requires more energy than digesting carbohydrates or fats, a process known as the thermic effect of food. Including eggs in your diet can therefore subtly boost your metabolic rate.
Nutrient Density for Lower Calories: Eggs provide a wealth of nutrients for a relatively low number of calories (around 72 calories per large egg), making them a nutrient-dense choice for a calorie-controlled diet.

The Cholesterol Misconception

Past concerns about the high cholesterol in egg yolks affecting heart health have largely been debunked by modern research. For most healthy people, dietary cholesterol from eggs does not significantly impact blood cholesterol levels. Instead, saturated and trans fats are known to have a greater effect. The minimal saturated fat in eggs means that most people can safely include them in a heart-healthy diet. However, those with pre-existing cholesterol issues should consult a doctor.

Conclusion: Eggs are a Nutrient-Dense, Low-Carb Powerhouse

In summary, the answer to how many net carbs are in 2 eggs is a simple one: approximately 1 gram for two large eggs. This makes them a staple for anyone managing their carbohydrate intake, especially those on a ketogenic diet. With their rich nutrient profile, including high-quality protein, essential vitamins like D and B12, and antioxidants, eggs offer substantial health benefits for a very low caloric and carb investment. Whether you are aiming for weight loss, muscle maintenance, or simply a nutritious diet, eggs are a versatile, affordable, and effective dietary tool. For most, including up to two eggs per day is a safe and healthy practice, provided they are prepared in a way that aligns with overall dietary goals.

For more information on the impact of eggs on heart health, you can visit the Harvard Health Publishing website.

Frequently Asked Questions

In the case of eggs, there is no difference. Net carbs are calculated by subtracting fiber from total carbs. Since eggs contain virtually no fiber, the net carb count is the same as the total carb count, which is less than 1 gram per large egg.

Yes, eggs are an excellent food for the keto diet. With their high content of protein and healthy fats and extremely low carb count, they are a perfect fit for maintaining ketosis.

No, cooking eggs does not significantly alter their carb content. However, adding high-carb ingredients during preparation, like milk or sugary sauces, will increase the overall carb count of the dish.

Both egg whites and yolks have a very low, almost negligible, amount of net carbs, but most of the minimal carbs in a whole egg are found in the yolk.

Most healthy individuals can safely consume up to two whole eggs per day without negatively impacting their health. However, daily intake can vary based on individual health needs and dietary goals.

Yes, eggs can contribute to weight loss. Their high protein content promotes satiety, reducing overall calorie intake. They are also nutrient-dense and relatively low in calories.

Some low-carb preparation methods include hard-boiling, poaching, or scrambling with healthy fats like olive oil or butter. You can also make omelets or frittatas filled with low-carb vegetables and cheese.