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Are Boiled Eggs Keto-Friendly?

Boiled Eggs on a kitchen counter

Are Boiled Eggs Keto-Friendly? Absolutely! In this comprehensive rundown, we'll delve into the low carb content of boiled eggs, their nutritional value, and suggestions for incorporating them into your keto diet regimen.

From their place in your daily carb count to their robust nutritional profile, and even some creative culinary uses, we're covering all things boiled eggs.

So, whether you're a seasoned keto practitioner or just starting your low-carb journey, let's crack open the benefits of this versatile food staple.


  • Yes, boiled eggs are keto-friendly due to their low carb and high protein content.
  • Boiled eggs are packed with essential vitamins and minerals, contributing to a well-balanced diet.
  • They can be easily incorporated into a variety of keto-friendly recipes.

Are Boiled Eggs Keto-Friendly?

Indeed, boiled eggs are considered keto-friendly. This distinction is primarily due to their low carbohydrate content. Per 100g, boiled eggs contain only about 1.12g of carbs, which is a very minimal amount when considered in the context of a ketogenic diet.

This meager carb content is precisely why boiled eggs earn their keto-friendly status. The ketogenic diet, as you may know, necessitates a low-carb, high-fat dietary approach. With only 1.12g of carbs per 100g, boiled eggs fit perfectly into this dietary framework.

Can You Have Boiled Eggs on a Strict Keto Diet?

Absolutely, boiled eggs can indeed fit into a strict keto diet. A strict ketogenic diet typically allows for fewer than 20g of carbs per day. Given that boiled eggs contain only 1.12g of carbs per 100g, they can easily be included in such a diet without major concerns of exceeding the daily carb limit.

In addition to strict keto, there are those who follow a more flexible low-carb approach, limiting their daily net carb intake to around 30-50g. Boiled eggs can comfortably be included in this dietary style as well, again due to their minimal carb content.

Carbs In Boiled Eggs

Boiled eggs contain a minimal amount of net carbs, with just 1.12g per 100g. This low carbohydrate content is one of the reasons why they are considered suitable for a ketogenic diet.

Boiled Eggs Nutrition Facts

A 100g portion of boiled eggs is a nutritional powerhouse, rich in both macronutrients and micronutrients. First, let's delve into the macronutrients. Boiled eggs pack in about 13g of protein, crucial for muscle building and repair. They also provide around 11g of fat, primarily healthy monounsaturated and polyunsaturated fats, that support overall health. Now, onto the micronutrients. A standout is vitamin A, with boiled eggs supplying 16% of the daily value. This vitamin plays a key role in eye health. Then, there's the vitamin B2 (riboflavin), providing 28% of the daily value, crucial for energy production.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 1.12g
Total fats 10.61g
Protein 12.58g
Sodium, Na 124.0mg
Potassium, K 126.0mg
Magnesium, Mg 10.0mg
Calcium, Ca 50.0mg
Vitamin A 149.0ug
Vitamin B-6 0.12mg
Vitamin B-12 1.11ug
Vitamin D3 (cholecalciferol) 2.2ug
Vitamin E (alpha-tocopherol) 1.03mg
Vitamin K1 0.3ug
Copper, Cu 0.01mg
Iron, Fe 1.19mg
Phosphorus, P 172.0mg
Selenium, Se 30.8ug
Zinc, Zn 1.05mg
Fluoride, F 4.8ug
Cholesterol 373.0mg
Beta-carotene 11.0ug
Cryptoxanthin, beta 10.0ug
Lutein + zeaxanthin 353.0ug
Betaine 0.6mg
Manganese, Mn 0.03mg
Thiamin 0.07mg
Riboflavin 0.51mg
Niacin 0.06mg
Pantothenic acid 1.4mg
Folate, total 44.0ug
Choline, total 293.8mg
Retinol 148.0ug
Calories 155.0kcal
Water 74.62g
Tryptophan 0.15g
Threonine 0.6g
Isoleucine 0.69g
Leucine 1.08g
Lysine 0.9g
Methionine 0.39g
Cystine 0.29g
Phenylalanine 0.67g
Tyrosine 0.51g
Valine 0.77g
Arginine 0.76g
Histidine 0.3g
Alanine 0.7g
Aspartic acid 1.26g
Glutamic acid 1.64g
Glycine 0.42g
Proline 0.5g
Serine 0.94g
Fatty acids, total saturated 3.27g
Fatty acids, total monounsaturated 4.08g
Fatty acids, total polyunsaturated 1.41g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Boiled Eggs on a Keto Diet

Boiled eggs offer an array of beneficial nutrients key to good health. They are a rich source of protein, with 12.58g per 100g, and provide vital vitamins such as Vitamin A, B-6, B-12, and D3. Additionally, boiled eggs contain numerous essential minerals, including Iron, Zinc, and Magnesium.

Incorporating Boiled Eggs into Your Keto Meal Plan

  1. Boiled eggs can be enjoyed in many ways on a keto diet. They can serve as an easy grab-and-go snack, or can be sliced and added to salads for an extra protein boost.
  2. Keto recipe ideas with boiled eggs are plentiful. One could consider creating a keto-friendly egg salad using avocado instead of mayonnaise, or perhaps a spinach and boiled egg stir fry with a sprinkle of cheese for an easy, low-carb meal.

Keto-Compatible Alternatives for Boiled Eggs

  1. Avocados: These are a great keto-friendly alternative to boiled eggs. They can be used in a variety of dishes such as salads or even as a replacement for eggs in a keto avocado breakfast bowl. Avocados are high in healthy fats and low in carbs, making them ideal for keto diets.
  2. Tofu: This plant-based protein source can be effectively used in various keto recipes. For instance, tofu scramble can be a fantastic substitute for scrambled eggs. Tofu is a low-glycemic food and is lower in fats compared to boiled eggs, but it offers a good amount of protein.
  3. Chicken: It could serve as a protein-rich alternative to boiled eggs in a keto diet. Whether it's grilled, roasted, or stir-fried, chicken can be included in numerous keto recipes. Though the nutritional profile of chicken varies depending on the part (breast, thigh, etc.), it generally provides high protein and low carbs, much like boiled eggs.

Concluding Thoughts on Boiled Eggs and Keto

Boiled eggs, with their low carb and high protein content, can undoubtedly be a beneficial addition to a keto diet. They offer essential vitamins and minerals, contributing to a well-rounded nutritional intake. However, as with any food, it's important to consider portion control and remember to include boiled eggs within your daily carb count to maintain ketosis.

Experimenting with different ways to include boiled eggs in your keto meal plan can bring variety to your diet. Whether it's a simple egg salad with avocado instead of mayo or a protein-packed stir fry, the culinary options are plentiful. In addition to the alternatives like avocados, tofu, and chicken suggested earlier, you could also try incorporating other keto-friendly proteins like fish or nuts to diversify your diet even further.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely. Boiled eggs are low in carbs and high in protein, making them an excellent choice for a keto diet.

While eggs are keto-friendly, it's crucial to remember portion control. Even low-carb foods can kick you out of ketosis if you eat too many of them.

Yes, all varieties of eggs are keto-friendly. Whether they're boiled, scrambled, or poached, they all have similar nutritional profiles and are low in carbs.