Understanding How many net carbs are in an egg? A Keto-Friendly Guide

November 5, 2025 •

4 min read

With a large egg containing less than one gram of total carbohydrates and zero dietary fiber, the answer to how many net carbs are in an egg? is remarkably low. This makes them a cornerstone food for those on ketogenic, low-carb, and other carb-conscious dietary plans.

Quick Summary

A large egg has virtually no net carbs, making it an excellent food for low-carb and ketogenic diets. This guide provides a detailed breakdown of an egg's nutritional profile, distinguishing between the whole egg, whites, and yolks, and explains why this minimal carbohydrate count makes eggs a versatile diet staple.

Key Points

Virtually No Carbs: A large egg contains less than 1 gram of both total and net carbohydrates, making it an excellent keto food.
Same Net and Total Carbs: Since eggs contain no dietary fiber, their total carb count and net carb count are identical.
Nutrient-Dense Yolk: The egg yolk holds the majority of the egg's minimal carbs but is also rich in essential nutrients like choline and vitamins A, D, and E.
Cooking Method Matters: The way you prepare eggs doesn't alter their core carb count, but high-carb additions like bread or sugary sauces will.
Excellent Source of Protein: With around 6 grams of complete protein, eggs are a highly satiating food that supports muscle health and reduces hunger.
Supports Ketosis: The low carb and high fat content of eggs helps the body remain in a state of ketosis, where it burns fat for energy.

The Minimal Carbohydrate Content of Eggs

For anyone monitoring carbohydrate intake, the minimal carb count of eggs is a significant advantage. The term “net carbs” refers to the total carbohydrates minus the dietary fiber and sugar alcohols, as these are not fully absorbed by the body and do not significantly impact blood sugar levels. In the case of eggs, which contain no fiber, the net carb count is identical to the total carb count.

A large, whole egg typically contains less than 1 gram of carbohydrates, often cited as around 0.4 to 0.6 grams. This makes eggs a safe and reliable choice for staying within the strict carbohydrate limits of diets like the ketogenic diet, which often restricts daily net carb intake to 20–50 grams.

Whole Egg vs. Egg White vs. Egg Yolk

While a whole egg is nutritionally superior, it's useful to know the breakdown of carbs between the different components. The majority of the scant carbohydrate content in an egg is found in the yolk, not the white. This has important implications for those who choose to eat only one part of the egg, such as bodybuilders who prioritize protein from the egg white.

Whole Egg: A large whole egg offers a complete nutritional package, including high-quality protein, healthy fats, vitamins, and minerals. The carb content is negligible, making it an ideal inclusion in any low-carb meal.
Egg White: The egg white is almost entirely free of carbohydrates. It is primarily composed of water and protein. For those seeking protein with zero carbs and fat, egg whites are an excellent option, but they lack many of the vital nutrients found in the yolk.
Egg Yolk: The yolk contains healthy fats, fat-soluble vitamins (A, D, E, K), and the essential nutrient choline. While the yolk does contain most of the egg's total carbohydrates, the amount is still extremely low and well within the limits of a ketogenic diet.

A Breakdown of a Large Egg's Macros

To fully appreciate the low-carb nature of eggs, let's examine their macronutrient distribution. This demonstrates why they are so valuable for high-fat, moderate-protein diets like keto.


Nutrient	Whole Egg (Approx. 50g)	Egg White (Approx. 33g)	Egg Yolk (Approx. 17g)
Calories	~72	~18	~56
Protein	~6.3g	~3.6g	~2.7g
Total Fat	~5g	~0.1g	~4.4g
Carbohydrates	<1g	~0.3g	~0.6g
Net Carbs	<1g	~0.3g	~0.6g
Fiber	0g	0g	0g

Versatility and Health Benefits for Low-Carb Diets

Beyond their favorable macronutrient profile, eggs offer immense versatility and a range of health benefits that support a low-carb lifestyle. They can be cooked in numerous ways without adding significant carbs, as long as high-carb ingredients are avoided. Hard-boiled eggs, for example, are a perfect, portable keto snack. Scrambled eggs or omelets with low-carb vegetables like spinach and mushrooms also fit seamlessly into a low-carb diet plan.

Nutritional Advantages of Incorporating Eggs:

High-Quality Protein: Eggs provide a complete protein source, containing all nine essential amino acids needed for muscle repair and overall health.
Satiety: The combination of protein and fat helps increase feelings of fullness, which can reduce cravings and assist with appetite control, a key factor in weight management.
Essential Nutrients: The yolk is a nutritional powerhouse, rich in fat-soluble vitamins (A, D, E, K) and minerals like selenium, which supports thyroid function and reproductive health.
Choline: Eggs are one of the best sources of choline, a vital nutrient for brain health, cell signaling, and liver function.
Antioxidants: Egg yolks contain antioxidants like lutein and zeaxanthin, which are known to protect eye health.

The Impact of Cooking Method

The method used to cook an egg has a minimal impact on its inherent carb content, but any added ingredients can change the final nutritional count significantly. For instance, a plain hard-boiled egg remains low in carbs, but a scrambled egg made with milk and served with toast will have a much higher total carb count due to the additions. For keto purposes, cooking eggs with keto-friendly fats like butter, coconut oil, or olive oil is recommended.

Conclusion: Eggs Are a Low-Carb Champion

In conclusion, eggs are an incredibly low-carb food, with a large egg containing well under 1 gram of net carbs because it has no dietary fiber. This makes them an exceptionally versatile and nutrient-dense option for those following low-carb or ketogenic diets. With high-quality protein, healthy fats, and a wealth of vitamins and minerals, eggs contribute significantly to overall health and satiety, helping individuals stay on track with their nutritional goals without compromising flavor or variety. For more information on the ketogenic diet, consult resources like the Harvard T.H. Chan School of Public Health.(https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/)

Frequently Asked Questions

Yes, eggs are an excellent food for a ketogenic diet. They are very low in carbohydrates and high in fat and protein, which aligns perfectly with keto macronutrient ratios.

The carb content of an egg is virtually the same whether it's cooked or raw. The minimal amount of carbohydrates present does not change with heat.

While it's important to balance your diet, many sources suggest that consuming up to 6 or 7 eggs a day is safe and effective on a keto diet, provided you incorporate other nutrient-dense foods.

Egg whites are almost entirely protein and water and contain a negligible amount of carbohydrates, usually around 0.3g per large egg white.

No, most cheeses are low in carbohydrates, so adding them to scrambled eggs will not significantly increase the net carb count. It will, however, increase the fat and calorie content.

Yes, eggs are beneficial for weight loss. Their high protein and fat content promote satiety, helping to reduce overall calorie intake and curb appetite.

You can prepare eggs in many keto-friendly ways, such as hard-boiled, fried in butter or olive oil, or as an omelet with low-carb vegetables like spinach and cheese.