Eggs are a low carb staple — affordable, versatile, and incredibly nutritious. Whether you’re just starting a low carb lifestyle or are already a pro, eggs can be the foundation of balanced, satisfying meals without the carbs.

🍳 Nutritional Benefits of Eggs

Eggs are packed with nutrients that support weight loss and overall health:

  • High-Quality Protein – keeps you full, builds muscle, and supports metabolism.

  • Healthy Fats – ideal for keto or low carb, providing satiety without spiking insulin.

  • Choline – essential for brain health and liver function.

  • Vitamin D – supports immunity and bone strength.

  • Lutein & Zeaxanthin – antioxidants that protect your eyes.

Hard-boiled eggs with strawberries

📊 Why Eggs Are Perfect for Low Carb

Here’s the full breakdown for one large egg (50g):

 

 

 

 

Nutrient Amount
Calories 70 kcal
Protein 6g
Total Fat 5g
Saturated Fat 1.6g
Cholesterol 186mg
Carbs <1g
Sugar 0mg
Sodium 70mg
Vitamin B12 10% DV
Vitamin A 6% DV
Vitamin D 6% DV

🧠 How to Add Eggs to Your Low Carb Meals

Here are some simple, delicious ways to enjoy eggs on a low carb diet:

  • Make scrambled eggs with butter or olive oil and a side of avocado.

  • Boil and slice them into salads or lunch boxes.

  • Bake them in muffin tins with spinach, cheese, and herbs.

  • Fry them sunny-side up to top off veggie bowls or low carb toast.

  • Use them to make cloud bread or egg wraps.

Scrambled eggs with vegetables on a plate

🥚 Extra Tip: Choosing and Storing Eggs

  • Look for organic or pasture-raised eggs for the best nutrient profile.

  • Store in the fridge to keep them fresh for up to 3 weeks.

  • To check freshness, place in water — fresh eggs sink, old ones float.

Conclusion

Eggs are a true superfood for anyone following a low carb lifestyle. They’re nutrient-dense, affordable, and endlessly adaptable — the perfect combo for everyday meals.

👉🏾 Ready to discover more low carb staples like eggs? Check out the full list here.

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