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Are Scrambled Eggs Keto-Friendly?

Scrambled Eggs on a kitchen counter

Are Scrambled Eggs Keto-Friendly? The answer is a resounding yes! In this article, we will delve into the carb content of scrambled eggs, their nutritional value, and why they make a great addition to a keto diet.

We'll also explore various ways to incorporate scrambled eggs into your keto meal plan, suggest alternatives, and dive into the overall health implications of including them in your diet.

With their low carb content and high nutritional value, scrambled eggs can be a staple food for those following a ketogenic lifestyle.

So let's take a closer look at this versatile dish and how it fits into a keto-friendly diet!


  • Yes, scrambled eggs are keto-friendly due to their low carb content.
  • They are nutrient-dense, packed with essential vitamins and minerals which can enhance your keto diet.
  • Scrambled eggs are versatile and can be incorporated into various keto-friendly meals.

Are Scrambled Eggs Keto-Friendly?

Absolutely, scrambled eggs are considered keto-friendly. They contain only 1.61g of net carbs per 100g, which makes them a suitable option for individuals on a ketogenic diet.

The reason scrambled eggs are classified as a keto-friendly food is based on their carbohydrate content. A ketogenic diet focuses on low-carb, high-fat foods, and with just 1.61g of carbohydrates per 100g serving, scrambled eggs fit this profile. The average consumption of scrambled eggs typically revolves around a serving size of 100g. So, when you scramble your eggs, you're getting a low-carb meal that aligns with the requirements of a keto diet.

Can You Have Scrambled Eggs on a Strict Keto Diet?

Yes, scrambled eggs can be included in a strict keto diet. A strict ketogenic diet typically limits carbohydrate intake to less than 20g per day. With scrambled eggs containing only 1.61g of net carbs per 100g serving, they can easily fit into this strict carb limit.

For individuals practicing a slightly less strict approach to keto or following a low-carb diet, where the daily net carb intake is limited to 30-50g, scrambled eggs can also be conveniently included. This is because the carb content in scrambled eggs is significantly low.

One practical tip to keep scrambled eggs within your keto diet without disrupting ketosis is to track your carb intake diligently. There are numerous tools and apps available that can help monitor daily carbohydrate intake. Utilizing these resources allows you to accurately account for the carbs in scrambled eggs, ensuring you stay within your daily limit.

Carbs In Scrambled Eggs

Scrambled eggs have a relatively low carbohydrate content. A 100g serving of scrambled eggs contains just 1.61g of net carbs. This makes scrambled eggs a low-carb food option, suitable for those following a ketogenic or low-carb diet.

Scrambled Eggs Nutrition Facts

A 100g serving of scrambled eggs provides a diverse range of nutrients. Packed with 11g of protein, it supports essential bodily functions, including muscle repair and growth. It also contains 9.5g of fat, which helps in energy production.

Scrambled eggs are an excellent source of Vitamin A, boasting 487 IU, essential for maintaining healthy vision and immune function. Additionally, it includes Vitamin D (1.2mcg), instrumental in calcium absorption for bone health.

You'll also find trace amounts of other vitamins such as Vitamin B-6 (0.1mg), which aids in brain development and function, and Vitamin B-12 (0.9mcg), critical for nerve function.

On the mineral front, it contains 54mg of calcium and 86mg of phosphorus, both crucial for strong bones and teeth. Plus, there's an impressive 132mg of potassium, vital for heart health. Other minerals include magnesium (6mg), iron (1.2mg), and zinc (0.6mg), all contributing to the body's overall health.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 1.61g
Total fats 10.98g
Protein 9.99g
Sodium, Na 145.0mg
Potassium, K 132.0mg
Magnesium, Mg 11.0mg
Calcium, Ca 66.0mg
Vitamin A 161.0ug
Vitamin B-6 0.13mg
Vitamin B-12 0.76ug
Vitamin D3 (cholecalciferol) 1.8ug
Vitamin E (alpha-tocopherol) 1.15mg
Vitamin K2 0.2ug
Vitamin K1 4.0ug
Vitamin K (Dihydrophylloquinone) 0.1ug
Copper, Cu 0.06mg
Iron, Fe 1.31mg
Phosphorus, P 165.0mg
Selenium, Se 23.5ug
Zinc, Zn 1.04mg
Fluoride, F 0.8ug
Cholesterol 277.0mg
Beta-carotene 26.0ug
Cryptoxanthin, beta 7.0ug
Lutein + zeaxanthin 372.0ug
Betaine 0.3mg
Manganese, Mn 0.02mg
Thiamin 0.04mg
Riboflavin 0.38mg
Niacin 0.08mg
Pantothenic acid 1.22mg
Folate, total 36.0ug
Choline, total 221.0mg
Retinol 159.0ug
Calories 149.0kcal
Water 76.4g
Tryptophan 0.14g
Threonine 0.44g
Isoleucine 0.53g
Leucine 0.86g
Lysine 0.7g
Methionine 0.3g
Cystine 0.2g
Phenylalanine 0.54g
Tyrosine 0.4g
Valine 0.68g
Arginine 0.62g
Histidine 0.24g
Alanine 0.57g
Aspartic acid 1.03g
Glutamic acid 1.38g
Glycine 0.34g
Proline 0.45g
Serine 0.74g
Fatty acids, total saturated 3.33g
Fatty acids, total monounsaturated 4.44g
Fatty acids, total polyunsaturated 2.43g
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 Scrambled Eggs on a Keto Diet

Scrambled eggs are rich in several essential nutrients that are beneficial for overall health. They contain important vitamins like Vitamin A, Vitamin B-6, Vitamin B-12, and Vitamin D3. Additionally, they are a good source of minerals such as Iron, Zinc, and Magnesium. These nutrients contribute to various bodily functions including immune support, energy production, and bone health.

Incorporating Scrambled Eggs into Your Keto Meal Plan

  1. Scrambled eggs can be easily included in your keto meal plan. They can be served for breakfast as a simple dish on their own or with a side of avocado for added healthy fats.
  2. Scrambled eggs are also versatile and can be used in a variety of keto-friendly recipes. For instance, they can be added to a keto-friendly wrap using a low-carb tortilla, or used as a filling for a keto-friendly sandwich using lettuce leaves instead of bread.
  3. The key to incorporating scrambled eggs into a keto diet is portion control and counting carbs. Even though scrambled eggs have a low carb content, it's still important to keep track of your daily carb intake to ensure you stay within your limit.

Keto-Compatible Alternatives for Scrambled Eggs

  1. One keto-friendly alternative to scrambled eggs is tofu. It can be scrambled just like eggs and used in many of the same recipes. Tofu is also low in carbs, with only 2g per 100g serving, making it suitable for a keto diet.
  2. Another option is a chia seed pudding. Chia seeds are high in fiber and omega-3 fatty acids and can be made into a filling breakfast dish that mimics the texture of scrambled eggs. A 100g serving of chia seeds contains only 8g of net carbs.
  3. Avocado can also be a delicious alternative. While not similar in texture to scrambled eggs, avocados can be used in many breakfast dishes due to their high healthy fat content and low carb count. A 100g serving of avocado contains just 2g of net carbs.

Concluding Thoughts on Scrambled Eggs and Keto

Scrambled eggs are a versatile and nutritious food that fits comfortably within a ketogenic diet. Their low net carb content of just 1.61g per 100g serving makes them an excellent choice for those aiming to limit their carb intake, whether following a strict keto diet or a more relaxed low-carb plan. Along with their low carb content, scrambled eggs are packed with essential vitamins and minerals, contributing to a balanced, nutrient-dense diet.

The versatility of scrambled eggs allows for a creative approach to including them in a keto diet. Whether served simply as a breakfast dish, incorporated into different dishes, or used as a filler, they prove to be a valuable player in a keto meal plan.

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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

While scrambled eggs are low in carbs and can be a good fit for a ketogenic diet, it's essential to have a varied diet to get a range of nutrients. So, yes, you can have scrambled eggs, but try to mix it up with other keto-friendly foods.

No, scrambled eggs are low in carbs, making them suitable for a keto diet. A serving of two large scrambled eggs has approximately 2-3g of carbs.