How Many Eggs per Day Can You Eat on a Keto Diet? (2024)

You have probably come across the ketogenic diet if you’ve been trying to shed some weight for some time. The popular keto diet involves consuming foods that are high in fat and protein but low in carbs. The carb intake reduction puts your body into a metabolic state called ketosis, during which your body burns more fat for energy, thereby maximizing weight loss.

Naturally, you may wonder if eggs, a breakfast staple, are keto-friendly? And if yes, how many eggs per day can you eat on a keto diet?

It’s totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

This way, you’ll be following a balanced ketogenic diet that provides you with all the nutrients your body needs.

So, read on to find out more about the pros and cons of eating eggs and the potential benefits of the keto diet. We’ll also share some great low-carb egg-based keto recipes.

Key Takeaways

  • Eggs are keto-friendly and safe to eat when you’re on the ketogenic diet.
  • Eggs are low in carbs while containing high amounts of protein and healthy fats.
  • You can have 6 to 7 eggs every day while on the keto diet.

Curious about which keto-friendly meals match your preferences? Take our Keto Quiz to find out! to answer a few questions and receive personalized meal recommendations tailored to your keto diet

Are Eggs Keto & Can You Eat Eggs on Keto?

How Many Eggs per Day Can You Eat on a Keto Diet? (1)

Eggs are keto and you can surely eat eggs on keto, as they contain almost zero carbs and fit well with a low-carb diet like the ketogenic diet. Eggs contain essential vitamins, minerals and other micronutrients, including choline and selenium. And the best part is that they are packed with protein.

Eggs are also highly satiating, meaning they can keep you feeling full for longer. Additionally, eggs are high in healthy fats.

The nutritional content of a large egg is as follows:

  • Calories: 72
  • Protein: 6 grams
  • Fat: 5 grams
  • Carbs: less than 1 gram
  • Selenium: 28% of the daily value (DV)
  • Choline: 31% of DV
  • Vitamin B12: 21% of DV
  • Vitamin B2: 16% of DV
  • Vitamin D: 6% of DV
  • Iron: 5% of DV

Apart from the above, eggs contain other essential nutrients like vitamin K, vitamin E, zinc, calcium, etc., which aligns perfectly with the goal of the ketogenic diet - to enter ketosis in a healthy way without the risk of depleting your body of key vitamins and minerals.

Eggs are also one of the most versatile foods that can be prepared in varied ways without boring your taste buds.

Do Hard-Boiled Eggs Break Ketosis?

No, hard-boiled eggs don't affect ketosis. The cooking method does not alter the carb content of eggs. Whether you prepare hard-boiled, scrambled eggs or an omelet, the egg-based dish will retain its high-protein and high-fat profile, as long as you don't combine it with any foods that are high in carbs.

Related: What Is Keto Flu and How to Reduce Its Symptoms?

How Many Eggs a Day Can I Eat on a Keto Diet?

How Many Eggs per Day Can You Eat on a Keto Diet? (2)

You should ideally not eat more than 6 to 7 eggs a day to be on the safe side, if we consider the following ratio, associated with the keto diet, i.e. the consumption of about 60% fat, 30% protein and 10% carbs. However, the number of eggs that one can consume on a daily basis will be different for each person. Or in other words, it will depend on your individual dietary goals and requirements, as well as on what other sources of protein you are relying on.

Still, we can’t ignore the fact that egg yolks contain almost 186 grams of cholesterol, which can be a concerning factor for some.

Can You Eat Eggs Daily When on the Keto Diet?

Yes, you can eat eggs daily on the keto diet. These healthy foods are suitable for daily consumption during keto because of the number of beneficial micronutrients they contain.

How Many Carbs Are in an Egg?

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

What Is the Keto Egg Fast Diet?

The eggs fast diet is a short-term diet plan that was developed around 2010 within the keto community. Simply put, a keto egg fast diet promotes the consumption of eggs and other healthy fats like butter or cheese, while excluding fruits and veggies from your menu.

Following a keto egg fast may not be everyone’s cup of tea since the diet is a bit too restrictive.

For example, one should consume whole egg within 30 min after waking, including 15 grams of butter or any other healthy fat every day, and eat an egg-based meal every 3 to 5 hours or so. To sum up, this can prove too much for people having a busy lifestyle.

How Many Eggs Can You Eat on a Keto Egg Fast Diet?

The number of eggs you can eat during a egg fast diet completely depends on your individual body needs. It’s common to consume 6 to 10 whole eggs daily paired with other sources of fat.

Note that ideally, you should avoid eating at least three hours before bed if you’re on the egg fast diet.

How Long Can I Do the Keto Egg Fast?

The keto egg fast is a short-term dietary strategy, which is why it's called a fast. It should last anywhere between three to five days. It's essential to consult a nutritionist before starting an egg fast, especially if you have underlying health conditions.

Want help with adding variety to your ketogenic dietery menu Then, why not take advantage of Cookunity’s convenient keto meal delivery service and enjoy a wide range of nutritious and keto-friendly dishes, crafted by local talented chefs? Order today!

Related: Keto No-Go - What Can You Not Eat On Keto?

Keto Egg Recipes & Low-carb Meal Ideas with Eggs

How Many Eggs per Day Can You Eat on a Keto Diet? (3)

Now that you know that eggs are the perfect food to include in your keto diet, let's have a look at some nutritious egg recipes that are not only delicious but also easy to prepare.

Breakfast

Eggs, bacon & veggies

Lunch

Ground beef omelet

  • Ingredients:

  • 2 large eggs

  • 1 cup ground beef

  • 1 cup cheddar cheese

  • 1 small onion

  • Salt to taste

  • Nutritional information:

  • Calories: 400

  • Protein: 16.7g

  • Fat: 11g

  • Carbs: 3.8g

Dinner

Keto egg drop soup

  • Ingredients:

  • 4 large eggs

  • 4 cups of low-sodium chicken soup

  • 4 tsp coconut aminos

  • 8 medium-sized mushrooms

  • Nutritional information:

  • Calories: 112

  • Protein: 10g

  • Fat: 6g

  • Carbs: 5g

Curious about which keto-friendly meals match your preferences? Take our Keto Quiz to find out! to answer a few questions and receive personalized meal recommendations tailored to your keto diet

Benefits of Eating Eggs

Eggs are great to incorporate in a ketogenic diet not simply because their low-carb and high-protein content but also because of their numerous health benefits as follows:

  • Eggs are rich in vitamins A, B5, B6, B12, D, E, and K, calcium, zinc, phosphorus, etc.
  • Eggs contain High-Density Lipoprotein (HDL), which lowers the risk of heart disease, cholesterol, and other health issues.
  • Eggs yolk are rich in lutein and zeaxanthin, which help reduce the risk of cataract and macular degeneration.
  • Eggs contain high amounts of Omega-3 fatty acids, which are good for our heart and brain health.

Cons of Eating Eggs

Even though eggs are a nutritient-dense type of food, overconsumption may lead to health issues like:

  • It may raise your cholesterol levels in some individuals.
  • Eating too many eggs can also lead to digestive issues, like constipation or bloating, due to their low fiber content.
  • According to a study, over-eating eggs may induce the risk of developing type-2 diabetes.
  • The presence of progesterone in eggs can cause face acne, as well.

Related: How Many Carbs a Day on Keto? Maximize Your Results

How Many Eggs per Day Can You Eat on a Keto Diet? FAQs

Q: Can you eat as many eggs as you want on keto?

A: Although there is no strict rule of how many eggs you can eat during keto, it’s not advisable to eat as many as you want. Consider your dietary requirements and the advice of your nutritionist.

Q: Can I eat 10 eggs a day on keto?

A: Yes, you can eat 10 eggs a day, short-term, especially if you're on a keto egg fast diet.

Q: How many calories are in an egg?

A: An egg contains approximately 70 to 80 calories. The content can vary slightly depending on the size of the egg.

Q: Does the egg diet work for weight loss?

A: The egg diet can work for weight loss, but for the short term. The main goal of following the egg fast diet is to prepare your body for ketosis.

Related: Scallops: The Complete Guide - All You Need to Know

Conclusion

Eggs are the perfect food to incorporate in a ketogenic diet, no matter if you're having frittata, omlet, or an egg salad. Research shows that it is safe to eat from 3 to 6-7 eggs every day. However, it’s best if you consult with a nutritionist, in order to know how many eggs per day will be the right quantity for you, personally. This way, you’ll ensure that your diet not only meets your nutritional needs but also keeps unwanted health risksat bay.

References:

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How Many Eggs per Day Can You Eat on a Keto Diet? (2024)

FAQs

How Many Eggs per Day Can You Eat on a Keto Diet? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Can I eat 4 eggs a day on keto? ›

There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.

Can you eat 6 eggs a day on keto? ›

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

What is the egg fast for 3 days on keto? ›

BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.

How much weight can you lose in 2 weeks on the egg diet? ›

Experts have a few insights into the diet, which promises to help people lose up to 25 pounds in just two weeks.

Can I eat bacon and eggs everyday on keto? ›

Bacon and eggs is a staple ketogenic breakfast for many people on the keto diet, so I figured I'd add this in here to really let you take it to the next level! The key to great scrambled eggs is to never overcook, and always add more richness to them.

How many scrambled eggs can I eat for keto? ›

Eggs are an incredibly low-carb food and contain only 1 gram of carbohydrates. A keto diet is typically restricted to 20 to 50 grams of carbohydrates daily. So, including 5 to 6 eggs daily won't significantly impact your daily carb intake.

Is bacon good for keto? ›

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Is peanut butter keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Is mayo keto-friendly? ›

Mayonnaise is the perfect condiment for the Keto Diet because it consists of high fat, low protein, and zero carbohydrates. It also has many health benefits that can help you maintain Ketosis and achieve your weight loss goals on the Keto diet.

Can you lose 3 pounds a week on keto? ›

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.

Can you drink coffee on 3 day egg diet? ›

Calorie-free drinks, like water and black tea or coffee, are also permitted during the egg diet.

What are the side effects of keto egg fast? ›

Following any low-carbohydrate diet can result in some unsavory side effects, including constipation, fatigue, bad breath and headache. And those who are eating several eggs every day may ingest more than the recommended amount of saturated fat, which may have a negative effect on heart health.

What happens if you eat nothing but eggs for a week? ›

Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With such restriction, weight regain is likely. You'll also miss out on fiber, calcium, and other essential nutrients by sticking to the egg diet for more than a few days.

What not to eat with eggs? ›

Avoid pairing eggs with these items
  • Soya milk. Like egg, soya milk, too, is rich in protein. Consuming both items together can rapidly raise the amount of protein in the body. ...
  • Yoghurt. Another food that you should completely avoid consuming with eggs is yoghurt. ...
  • Meat. Most hotels serve boiled eggs along with biryani.
Oct 12, 2023

Are scrambled eggs good for weight loss? ›

Eating eggs may support weight loss, especially if a person incorporates them into a calorie-controlled diet. Research suggests that eggs boost metabolic activity and increase feelings of fullness. Eating an egg-based breakfast may stop a person from consuming extra calories throughout the day.

Is it OK to have four eggs a day? ›

The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet. That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.

How many eggs to eat per day for weight loss? ›

It's important to note that, whilst overall eggs can provide great health benefits, studies show that consuming up to a maximum of 3 eggs a day favoured well-balanced cholesterol levels, and 2 eggs a day favoured weight-loss in overweight individuals.

Can I eat 3 eggs in keto? ›

For most individuals following a keto diet, aiming for 1-3 eggs per day is a reasonable range. However, it's always best to consult with a healthcare professional or dietitian to determine the exact egg intake that aligns with your specific nutritional needs.

Are 6 eggs a day too much? ›

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

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