Are Eggs Keto? Carbs in Eggs and How Many to Eat (UK)
Are eggs keto? Yes. UK food data lists only a trace of carbohydrate in hen eggs, whether they're raw, boiled, poached, fried or scrambled without milk, and the same goes for the whites and the yolks. Egg Info gives a medium egg 6.4g of protein and 4.6g of fat. A ketogenic diet usually means 20–50g of carbs a day.
At a glance
- Tracecarbs per 100g of whole hen eggs, raw or cooked without milk (CoFID)
- 6.4gprotein in a medium egg (Egg Info)
- 66kcalenergy in a medium egg (Egg Info)
- 20–50gcarbs a day on a ketogenic diet (BDA)
On this page
Are eggs keto, and how many carbs are in eggs? This guide gives the UK's official food composition figures for whole eggs, egg whites and egg yolks, raw and cooked, what's in an egg of each size, how many eggs UK health bodies say you can eat, and the Food Standards Agency's advice on runny yolks and storing eggs.
Are eggs keto?
Yes. CoFID, the UK's food composition data, lists carbohydrate as a trace ("Tr") for raw, boiled and poached hen eggs, for eggs fried in sunflower oil or without fat, and for eggs scrambled without milk. CoFID's analysed figures for hen eggs come from 12 samples from 3 egg distribution centres, including enriched cage, barn, free-range and organic eggs.
The British Dietetic Association describes a very low carb (ketogenic) diet as 20–50g of carbohydrate a day. Plain eggs add almost nothing to that count, so the carbs in an egg-based meal mostly come from what you cook or serve with them.
How many carbs are in eggs?
These are the CoFID figures per 100g of whole hen eggs (without the shell), raw and cooked in different ways:
| Egg | Carbs | Protein | Fat |
|---|---|---|---|
| Raw | Trace | 12.6g | 9.0g |
| Boiled | Trace | 14.1g | 9.6g |
| Poached | Trace | 13.3g | 10.6g |
| Fried in sunflower oil | Trace | 14.7g | 15.7g |
| Scrambled, no milk | Trace | 14.6g | 10.4g |
| Scrambled with semi-skimmed milk | 0.7g | 11.0g | 21.2g |
CoFID 2021 food codes 12-937, 12-940, 12-943, 12-944, 12-963 and 12-945. "Trace" is CoFID's "Tr". The scrambled egg with milk is a CoFID recipe. Carbohydrate excludes fibre, as on UK labels.
The only cooked egg in this table with a measurable carb figure is the one made with milk: CoFID lists 4.7g of carbohydrate per 100g of semi-skimmed milk, all of it sugars. On UK labels and in CoFID, carbohydrate doesn't include fibre, so these figures are already what many keto guides call net carbs. Our guide to net carbs on UK food labels explains more.
Protein, fat and calories per egg
Egg Info, the British Egg Information Service's website, gives these figures per egg for each size. It lists carbohydrate and sugars as a trace for every size.
| Size | Energy | Fat | Protein |
|---|---|---|---|
| Small (48g) | 54kcal | 3.7g | 5.2g |
| Medium (58g) | 66kcal | 4.6g | 6.4g |
| Large (68g) | 78kcal | 5.4g | 7.5g |
| Very large (78g) | 90kcal | 6.2g | 8.7g |
From Egg Info's egg nutrition table, checked 30 October 2026. The weights in brackets are Egg Info's and match the legal size bands, which include the shell, so its per-egg figures are for less egg than that (about 50g for a medium egg at its per 100g values). Its per 100g figures (131kcal, 9.0g fat, 12.6g protein) match CoFID's raw whole egg (12-937).
Egg sizes on UK packs are set by law and go by the weight of the egg: small is under 53g, medium 53g to under 63g, large 63g to under 73g, and very large 73g or more.
Egg whites and egg yolks
CoFID lists carbohydrate as a trace in both raw egg white and raw egg yolk, so both fit a keto diet. Most of the fat is in the yolk:
| Part | Protein | Fat | Energy |
|---|---|---|---|
| Egg white | 10.8g | Trace | 43kcal |
| Egg yolk | 16.4g | 31.3g | 347kcal |
| Whole egg | 12.6g | 9.0g | 131kcal |
CoFID 2021 food codes 12-938 (white, raw), 12-939 (yolk, raw) and 12-937 (whole, raw). Carbohydrate is a trace in all three.
If a recipe uses only whites, the yolks can be frozen. The FSA says you can separate yolks from whites before freezing and keep them in separate, labelled containers.
How many eggs can you eat on keto?
Carbs aren't what limits eggs on keto, because each one has only a trace. On the wider question of how many eggs to eat, the British Heart Foundation says: "There is currently no recommended limit on the number of eggs you should eat." It adds: "For most adults, having 1 or 2 eggs per day is unlikely to be a problem when eaten as part of a balanced diet."
The BHF also says that if you have familial hypercholesterolaemia (FH), or very high cholesterol for another reason, "it's important to check with your GP or dietitian".
Eggs and cholesterol
Egg yolks contain cholesterol: CoFID lists 1,255mg per 100g of raw yolk and 350mg per 100g of raw whole egg, and none in the white. On how that affects blood cholesterol, the British Dietetic Association says: "Some foods naturally contain dietary cholesterol, but they don't make a big difference to the cholesterol in your blood." It names eggs as one of these foods and adds: "Only cut down on these foods if you have been advised to by your doctor or a dietitian."
If you've been told you have high cholesterol, speak to your GP or a registered dietitian about how eggs fit into your diet.
Cooking eggs on keto
In CoFID, boiling, poaching and frying leave eggs with a trace of carbs, but frying in oil changes the fat. CoFID gives a boiled egg 9.6g of fat per 100g and an egg fried in sunflower oil 15.7g. Scrambling with milk adds a little carbohydrate from the milk.
Here's what a simple cooked breakfast adds up to, using CoFID figures:
| Food | Amount | Carbs |
|---|---|---|
| Eggs, poached | 100g | Trace |
| Streaky bacon, grilled | 30g | 0g |
| Mushrooms fried in butter | 50g | 0.2g |
| Avocado (Hass) | 50g | 0.9g |
| Total | 230g | 1.1g |
CoFID 2021 food codes 12-943, 19-018 (bacon rashers, streaky, grilled), 13-545 (mushrooms, white, fried in salted butter) and 14-386 (avocado, Hass, flesh only). Worked out from the per 100g figures and rounded.
For more ideas, our low-carb meal plan includes egg breakfasts such as a mushroom and cheese omelette and scrambled eggs with smoked salmon. Our keto lemon curd is made with whole eggs, fresh lemons, butter and our Monk Fruit Decoction Powder.
Two of our baking mixes are made up with eggs:
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Keto Scone Mix
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Keto Pancake Mix
View productQuantities from the directions on each pack, checked 30 October 2026.
Lion eggs, runny yolks and pregnancy
The Food Standards Agency says that "vulnerable groups such as young children, older people, and those who are pregnant or have underlying health conditions, for example, cancer, diabetes, liver or kidney disease, can safely eat raw or lightly cooked hen eggs, or foods containing them, if they have a British Lion mark or are produced under the Laid in Britain egg assurance scheme."
The FSA adds that this advice doesn't apply to people who are severely immunocompromised and need medically supervised diets. When you're eating out and can't be sure the eggs are British Lion or Laid in Britain, it says young children, older people, and people who are pregnant or have an underlying health condition should make sure any eggs they eat are thoroughly cooked.
For pregnancy, the NHS says hen eggs that aren't British Lion or Laid in Britain should only be eaten well-cooked, and that "all other eggs, including duck, goose and quail eggs, can be eaten if they're well-cooked". The British Dietetic Association's fact sheet says ketogenic diets should not be followed by women who are pregnant.
Egg Info says over 90% of UK eggs are produced under the British Lion scheme, which includes vaccinating all hens against Salmonella.
Storing eggs
The FSA's advice is to "store eggs in a cool, dry place, ideally in the fridge", and to avoid places where they'd be exposed to extreme temperature changes. It also says:
- Don't wash eggs, as washing lets bacteria on the outside of the shell get into the egg.
- Don't use eggs with damaged shells.
- Don't rely on the egg float test: it shows how old an egg is, not whether it's safe.
- Wash your hands after handling eggs, eggshells or egg packaging.
On dates, the FSA says eggs are safe to eat for a couple of days after the best before date if they're cooked well, with both the white and the yolk cooked thoroughly.
Speak to your GP, diabetes nurse or a registered dietitian before you make big changes to your diet. This is especially important if you have diabetes and take insulin or other medicines that can cause hypos, or take SGLT2 inhibitors, as your medication may need to change. The same goes if you're pregnant, breastfeeding or have a history of eating disorders.
Key takeaways
- Eggs fit into keto. CoFID lists only a trace of carbs in whole eggs, whites and yolks, raw or cooked without milk.
- A medium egg has 6.4g of protein. Egg Info also gives it 4.6g of fat and 66kcal.
- There's no recommended limit on eggs. That's the BHF's view, but check with your GP or dietitian if you have FH or very high cholesterol.
- Follow the FSA on runny eggs. British Lion or Laid in Britain hen eggs can be eaten runny, even by vulnerable groups, except people who are severely immunocompromised.
Frequently asked questions
Are eggs keto friendly?
Yes. CoFID, the UK's food composition data, lists only a trace of carbohydrate in hen eggs, whether raw, boiled, poached, fried or scrambled without milk. A ketogenic diet usually means 20–50g of carbs a day, so plain eggs add almost nothing to that. The carbs in an egg meal mostly come from what you serve with them.
How many carbs are in an egg?
Only a trace. CoFID lists carbohydrate as a trace in raw and cooked whole hen eggs, and Egg Info lists a trace of carbohydrate and sugars for every egg size. Scrambling with milk adds a little: CoFID's recipe for eggs scrambled with semi-skimmed milk has 0.7g of carbs per 100g.
Are egg whites keto?
Yes. CoFID lists a trace of carbohydrate in raw egg white, with 10.8g of protein and only a trace of fat per 100g. Raw egg yolk also has a trace of carbohydrate, with 16.4g of protein and 31.3g of fat per 100g. So whites, yolks and whole eggs all fit a keto diet.
How many eggs a day can you eat on keto?
Carbs aren't the limit, as each egg has only a trace. The British Heart Foundation says there's currently no recommended limit on the number of eggs you should eat, and that 1 or 2 a day is unlikely to be a problem for most adults. If you have FH or very high cholesterol, check with your GP or dietitian.
Are boiled and fried eggs keto?
Yes. CoFID lists a trace of carbohydrate in both boiled eggs and eggs fried in sunflower oil. Frying changes the fat rather than the carbs: a boiled egg has 9.6g of fat per 100g and an egg fried in sunflower oil has 15.7g. Poached and scrambled eggs without milk also have a trace of carbs.
Sources
- Public Health England / Food Standards Agency. Composition of Foods Integrated Dataset (CoFID) 2021: sheet 1.3 Proximates, food codes 12-937 (eggs, chicken, whole, raw), 12-940 (whole, boiled), 12-943 (whole, poached), 12-944 (whole, fried in sunflower oil), 12-962 (whole, fried, without fat), 12-963 (whole, scrambled, without milk), 12-945 (scrambled, with semi-skimmed milk), 12-938 (white, raw), 12-939 (yolk, raw), 12-313 (milk, semi-skimmed, pasteurised, average), 19-018 (bacon rashers, streaky, grilled), 13-545 (mushrooms, white, fried in salted butter) and 14-386 (avocado, Hass, flesh only).
- Egg Info (egginfo.co.uk). Egg nutrition information and British Lion eggs.
- Retained Regulation (EC) No 589/2008 on marketing standards for eggs: Article 4 (weight grades), via legislation.gov.uk.
- British Dietetic Association. Low carb diets food fact sheet and Cholesterol food fact sheet.
- British Heart Foundation. Eggs and cholesterol (Heart Matters, April 2026).
- Food Standards Agency. Food Fact Check: Can you get salmonella from eggs? and Home food fact checker.
- NHS. Foods to avoid in pregnancy.
