Eggs Overview
Eggs are nature's most complete food, offering all essential amino acids, 13 vitamins and minerals, and healthy fats in an affordable, versatile package. The cholesterol concerns of past decades have been largely debunked by modern research.
Why Eggs Helps With Ketogenic Diet
The ketogenic diet shifts your body from burning glucose to burning fat for fuel. Success on keto requires choosing foods very low in carbohydrates while high in healthy fats and moderate in protein.
Eggs Nutrition Facts
Per 100g (about 2 large eggs)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 12.6g | 25% |
| Total Carbohydrates | 1.1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 10.6g | 14% |
| iron | 1.8mg | 10% |
| vitaminD | 2µg | 10% |
| vitaminA | 149µg | 17% |
| vitaminB12 | 1.1µg | 46% |
| selenium | 30.7µg | 56% |
| phosphorus | 198mg | 16% |
Key Nutrients in Eggs for Ketogenic Diet
Best Ways to Eat Eggs for Ketogenic Diet
- Boiled for convenient protein
- Scrambled for quick breakfast
- Poached for lowest fat cooking
- In omelets with vegetables
- Baked in frittatas and quiches
Pro Tip:
During the first week of keto, increase sodium intake to 3-5g daily to prevent electrolyte imbalances that cause 'keto flu' symptoms like headaches and fatigue.
Eggs Health Benefits
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Important Considerations
- Cook thoroughly to avoid Salmonella
- Some people are allergic (common childhood allergy)
- Discuss with doctor if at high cardiovascular risk
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