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Are Pickled Eggs Keto-Friendly?

Pickled Eggs on a kitchen counter

Are Pickled Eggs Keto-Friendly? The short answer is a resounding yes.

However, as with any food item, there's more to it than just a simple yes or no.

In this article, we'll delve into the specifics of pickled eggs in the context of a keto diet.

From a full breakdown of its carbohydrate content to exploring unique ways to incorporate them into your meals, we've got you covered.

We'll also touch on the overall nutritional value of pickled eggs and any potential considerations to bear in mind.

So, let's dive right in and explore the tangy world of pickled eggs on a keto diet.


  • Yes, pickled eggs are keto-friendly, with a low carb content and high protein value.
  • Pickled eggs offer essential nutrients like proteins, healthy fats, and important minerals such as potassium, calcium, and iron.
  • They can be included in a variety of keto meals, adding a unique flavor to your diet.

Are Pickled Eggs Keto-Friendly?

Pickled eggs are indeed keto-friendly. With a relatively low carbohydrate content of 3.8g per 100g, they align well with the nutritional requirements of the ketogenic diet, which emphasizes low-carb, high-fat foods.

Looking at the nutritional breakdown, it's clear why pickled eggs are considered a suitable option for those on a keto diet. The carbohydrate content is within the acceptable range, which is important because the main goal of a ketogenic diet is to minimize carbohydrate intake. This helps the body enter a state of ketosis, where it burns fat for energy instead of carbohydrates.

Can You Have Pickled Eggs on a Strict Keto Diet?

Absolutely, pickled eggs can fit into a strict keto diet. A strict ketogenic diet is defined by an intake of less than 20g of carbs per day. With its low carb content of 3.8g per 100g, pickled eggs can easily be incorporated into such a diet without disrupting the state of ketosis.

Furthermore, some individuals follow a more flexible approach to the ketogenic diet, opting for a low-carb diet where they limit their carb intake to between 30 to 50g of net carbs per day. In these cases, pickled eggs can still be a suitable food choice.

Carbs In Pickled Eggs

Pickled eggs contain 3.8g of net carbs per 100g. This relatively low amount of carbohydrates qualifies pickled eggs as a low glycemic index food. The glycemic index is a measure that ranks foods based on their impact on blood glucose levels. Foods with a low glycemic index, like pickled eggs, cause a slow, steady rise in blood sugar, rather than a quick spike. This makes them a suitable option for those maintaining a low-carb or ketogenic diet.

Pickled Eggs Nutrition Facts

Pickled eggs provide a unique blend of beneficial nutrients in each 100g serving. Let's delve into the details:

The macronutrients include 13g of high-quality Protein, essential for supporting muscle growth and repair, and 11g of healthy Fats, which contribute to sustained energy. Interestingly, these eggs contain 0g of Carbs, making them a friendlier choice for those following a low-carb diet. Looking into the micronutrients, pickled eggs offer an impressive range. They pack 44% of the daily Vitamin B12 value, important for nerve functions and red blood cell formation. You'll also find 21% of the daily Selenium need, a powerful antioxidant, and about 18% of the daily Phosphorus need, crucial for bone health. In terms of mineral content, pickled eggs also serve up decent amounts of Calcium, Iron, and Potassium. Each of these plays a pivotal role in maintaining overall health, such as supporting heart function, promoting healthy blood, and aiding in bone strength.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 3.8g
Total fats 7.59g
Protein 10.13g
Sodium, Na 684.0mg
Potassium, K 139.0mg
Calcium, Ca 51.0mg
Iron, Fe 1.01mg
Cholesterol 285.0mg
Calories 139.0kcal
Fatty acids, total saturated 2.53g
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 Pickled Eggs on a Keto Diet

Pickled eggs bring several nutritional benefits to a keto diet. They provide a good amount of protein, about 10.13g per 100g, which is essential for muscle growth and repair. They also contain important minerals such as potassium, calcium, and iron, along with healthy fats. However, it's worth noting that pickled eggs have a somewhat high sodium content, with 684.0mg per 100g, so those watching their sodium intake should consume them in moderation.

Incorporating Pickled Eggs into Your Keto Meal Plan

  1. Pickled eggs can be an excellent addition to salads, providing a protein boost with a tangy kick. They also pair well with avocados and fresh vegetables for a quick, low-carb meal.
  2. For a unique keto-friendly snack, consider making a pickled egg and cheese platter. You can also experiment with adding pickled eggs to a keto-friendly deviled eggs recipe for an extra zest.

Keto-Compatible Alternatives for Pickled Eggs

  1. Hard-boiled eggs: While pickled eggs are keto-friendly, hard-boiled eggs can serve as a simpler alternative. They can be used in salads, made into deviled eggs, or even enjoyed on their own as a snack. Nutritionally, they have similar profiles with high protein content but lack the vinegar tang of pickled eggs.
  2. Avocados: Another keto-compatible alternative, avocados provide healthy fats that are crucial for a keto diet. They can be used in salads, made into guacamole, or even stuffed with other keto-friendly ingredients for a satisfying meal. Although they have a higher fat content, avocados have a lower protein content compared to pickled eggs.
  3. Cheese: Cheese, especially the hard varieties, can be a delicious substitute for pickled eggs. Many cheeses are high in protein and fat, making them ideal for the keto diet. They can be used in many recipes, from cheese platters to keto-friendly casseroles or a quick snack. However, keep an eye on the carb content as it can vary among different types of cheese.

Concluding Thoughts on Pickled Eggs and Keto

Pickled eggs are an excellent choice for those following a keto diet due to their low carb content and high protein value. They offer nutritional benefits like essential minerals and healthy fats, making them more than just a tangy treat. While they do have a somewhat high sodium content, mindful consumption can mitigate this concern.

There are a variety of ways to incorporate pickled eggs into your keto meal plan - from salads to cheese platters, the possibilities are diverse. The practice of tracking macros and portion control can help ensure these eggs enhance your diet without disrupting ketosis.

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

Yes, pickled eggs are keto-friendly due to their low carb and high protein content.

Pickled eggs offer essential nutrients like proteins, healthy fats, and important minerals such as potassium, calcium, and iron.