Deviled eggs are a classic appetizer that are enjoyed around the world. They are made by hard boiling eggs, cutting them in half, removing the yolks, mixing the yolks with other ingredients like mayonnaise and mustard, then putting the yolk mixture back into the egg whites. Deviled eggs are a great low-carb snack when made traditionally, but the carb count can change depending on what ingredients are added to the yolk mixture. So how many carbs are actually in half of a deviled egg? Let’s take a look.
Carbs in Eggs
Chicken eggs themselves are actually very low in carbohydrates naturally. Here is a quick overview of the macronutrients in a large whole egg (50 grams) according to the USDA:
| Macronutrient | Amount |
|---|---|
| Protein | 6.29 grams |
| Fat | 4.75 grams |
| Carbs | 0.36 grams |
As you can see, an entire large egg only contains 0.36 grams of carbohydrates. Much of this carb content comes from the shell. So when making deviled eggs, the egg whites and yolks themselves are very minimal carb foods.
Carbs in Egg Yolks
Since deviled eggs use just the egg yolks mixed with other ingredients, let’s take a specific look at the macronutrients in egg yolks.
Here is an overview of the nutritional content in 100 grams of egg yolks:
| Macronutrient | Amount |
|---|---|
| Protein | 16.6 grams |
| Fat | 31.8 grams |
| Carbs | 3.5 grams |
So in 100 grams of egg yolks there are only 3.5 grams of carbs. Since most small to medium chicken egg yolks weigh between 14-19 grams, a single yolk would contain around 0.5 – 0.7 grams of carbs. Not bad!
Calculating Carbs in Half a Deviled Egg
Now that we know there are minimal carbs found naturally in egg yolks, we just need to account for any extra carbs from additional ingredients.
A basic deviled egg recipe contains just these core ingredients:
– 1 egg yolk (about 0.5 grams carbs)
– 1 tablespoon mayonnaise (0 grams carbs)
– 1⁄2 teaspoon mustard (0 grams carbs)
– Salt and pepper to taste
So in a standard small deviled egg half with these core ingredients, you can expect around:
0.5 grams of carbs per half
That’s an almost zero carb snack!
Some additional ingredients that may add more carbs per deviled egg half include:
– 2 tablespoons finely chopped onion (1 gram carb)
– 1 teaspoon relish (1 gram carb)
– 1⁄4 teaspoon hot sauce (0 grams)
– 1/8 teaspoon garlic powder (0 grams)
– Parsley garnish (0 grams)
So with a few extra ingredients like onion and relish, you may see up to:
2-3 grams of carbs per deviled egg half
While adding some extra ingredients will increase the carb count, deviled eggs are still a relatively low carb food choice, especially compared to chips, crackers, breads and other appetizers.
Net Carbs in Deviled Eggs
Looking at total carbs only tells part of the story. We also have to consider fiber and sugar alcohols that may be present in deviled eggs or ingredients added to them.
Fiber and sugar alcohols don’t spike blood sugar levels significantly like other carbs. So we calculate something called net carbs by subtracting fiber and sugar alcohols from total carbs.
Most basic deviled egg recipes don’t contain any fiber or sugar alcohols, so the net carbs will be very close to the total carbs.
However, some extra ingredients might provide a small boost of fiber to lower net carbs slightly. For example:
– Chia seeds (5 grams fiber per tablespoon)
– Psyllium husk powder (5 grams fiber per tablespoon)
– Low carb vegetables like spinach or kale
So if you added a teaspoon of chia seeds in your deviled eggs, you might see closer to 1-2 grams of net carbs per deviled egg half.
How Ingredient Swaps Impact Carbs
One great way to cut carbs in deviled eggs is by swapping some of the higher carb ingredients for lower carb options.
Here are some common deviled egg ingredient swaps to reduce carbs:
| Higher Carb Ingredient | Lower Carb Swap |
|---|---|
| Mayonnaise | Plain Greek yogurt |
| Sugar | Monk fruit or stevia |
| All-purpose flour | Almond flour |
| Breadcrumbs | Crushed pork rinds |
| Onion | Chives |
| Milk | Almond milk |
| Rice | Cauliflower rice |
Swapping even a few higher carb ingredients for lower carb options can easily reduce the overall carb count per serving.
Low Carb Deviled Egg Recipes
To give you an idea of how low carb deviled eggs can be, here are some tastier deviled egg recipe options with their total estimated carb counts:
Classic Deviled Eggs
– Egg yolks
– Mayonnaise
– Mustard
– Salt and pepper
Carbs: Under 1 gram per half
BLT Deviled Eggs
– Egg yolks
– Mayonnaise
– Crumbled bacon
– Diced tomato
– Shredded lettuce
– Salt and pepper
Carbs: Around 2 grams per half
Buffalo Chicken Deviled Eggs
– Egg yolks
– Shredded chicken
– Hot sauce
– Blue cheese crumbles
– Ranch dressing
Carbs: Around 1 gram per half
Chorizo Deviled Eggs
– Egg yolks
– Cooked chorizo
– Salsa
– Cilantro
– Queso fresco
Carbs: Around 1 gram per half
Crab Deviled Eggs
– Egg yolks
– Flaked crab
– Lemon juice
– Mayonnaise
– Dill
Carbs: Under 1 gram per half
Bacon Avocado Deviled Eggs
– Egg yolks
– Avocado
– Bacon
– Lime juice
– Hot sauce
Carbs: Around 2 grams per half
Typical Serving Sizes
Deviled eggs are usually served as a fancy appetizer for gatherings like parties or holidays. A typical deviled egg serving size is:
– 2-4 halves as an appetizer or side dish
– 6-8 halves as a light meal or snack
So based on our analysis so far, here are some estimates for total carbs in various deviled egg serving sizes:
2 deviled egg halves: Under 2 grams carbs
4 deviled egg halves: Around 3-4 grams carbs
6 deviled egg halves: About 5-7 grams carbs
8 deviled egg halves: Roughly 7-10 grams carbs
As you can see, even larger serving sizes of 6-8 deviled egg halves make for a relatively low carb snack or light meal.
Nutrition Facts for Deviled Eggs
Now let’s look at the full nutrition facts profile of deviled eggs.
Here is a nutrition label for a basic recipe of 4 deviled egg halves made with mayo, mustard, and minimal seasoning:
| Nutrition Facts | 4 halves (100g) |
|---|---|
| Calories | 167 |
| Total Fat | 15g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 124mg |
| Sodium | 188mg |
| Total Carbs | 0.7g |
| Dietary Fiber | 0g |
| Total Sugars | 0.5g |
| Protein | 6g |
As expected based on the whole egg and egg yolk data, these nutrition facts confirm that deviled eggs are high in protein, low in carbs, and contain healthy fats.
4 deviled egg halves make for a filling, high protein, low carb snack of just around 170 calories. Scaling up to 6 or 8 halves still keeps the calories in a light meal range without excessive carbs.
Low Carb Diet Food
Given their low amount of carbs and high protein, deviled eggs can fit nicely into several different low carb and ketogenic diets:
Keto Diet
The standard ketogenic diet limits carbs to 50 grams daily. Some deviled eggs can easily fit into this plan.
Atkins Diet
The Atkins 20 phase allows 20 grams of carbs per day. Atkins 40 allows 40 grams daily. Deviled eggs can be included in moderation.
Paleo Diet
Deviled eggs fit the Paleo diet, which cuts out processed foods and refined carbs. As long as no non-Paleo ingredients are used, they are diet approved.
Whole30
On the stricter Whole30 diet, the ingredients in deviled eggs must comply. But eggs are definitely part of the eating plan.
Low Carb High Fat (LCHF)
Deviled eggs align very well with low carb high fat approaches like the LCHF diet. Eggs offer protein and fat without lots of carbs.
Banting Diet
The Banting diet limits carbs to 25-50 grams per day. Deviled eggs made withcarb conscious recipes or ingredients can work well for Banting.
Good Snack, Appetizer, or Side Dish
In addition to being able to fit into low carb and keto diets, here are some other benefits that make deviled eggs a healthily and nutritious choice:
High in Protein
Eggs are one of the highest quality, most bioavailable sources of protein. Eating deviled eggs helps maintain muscle mass.
Healthy Fat Source
Most of the fat in eggs comes from heart healthy unsaturated fats. These support stable energy levels.
Low Calories
Deviled eggs clock in at around 80-170 calories per serving depending on portion size. Great for weight control.
Nutrient Dense
Eggs contain Selenium, Vitamin A, Folate, B12, B2, B5, and other vital nutrients in significant amounts.
Appetizing Texture
The creamy interior and smooth egg white lend to a satisfying, soft texture that makes them appetizing.
Quick, Easy Prep
Deviled eggs can be made in less than 30 minutes in most cases. Just a few simple steps from start to finish.
So in summary, deviled eggs can be the perfect high protein, low carb snack or addition to a meal any time of day. Their nutrition fits right in with keto, Paleo, Atkins, and other diet approaches. Keep carb counts low by sticking with classic ingredients or substituting lower carb swaps as needed.
9 Tips for the Best Low Carb Deviled Eggs
Here are some helpful tips to follow to keep your deviled eggs low in carbs while still tasting great:
1. Use the egg yolks only to leave carbs from the shell behind.
2. Choose low carb mayo or yogurt instead of regular.
3. Add mustard, hot sauce, and other zero carb flavorings.
4. Mix in low carb vegetables like chopped spinach.
5. Top with avocado, bacon crumbles, cheese for extra fat.
6. Swap higher carb toppings like rice or breadcrumbs for nuts or pork rinds.
7. Experiment with vinegars, lemon juice, and spices to add flavor without carbs.
8. Use monk fruit or stevia instead of sugar in any sweet deviled egg recipes.
9. Read labels carefully and count carbs from every ingredient added.
Sticking to mainly the egg yolks with healthy fats and herbs, spices, and other zero carb flavor boosters will keep net carbs lowest. Get creative and garnish finished deviled eggs with delicious low carb add-ins.
Frequently Asked Questions
Here are answers to some common questions about the carb content of deviled eggs:
Are deviled eggs keto?
Yes, deviled eggs can definitely be part of a keto diet. Made with minimal low carb ingredients, they remain high fat and very low carb.
Can you eat deviled eggs on a low carb diet?
Deviled eggs are a great option for low carb diets like keto, Atkins, or Paleo. Keep net carbs minimal by focusing on the egg yolks and low carb ingredients.
Are deviled eggs good for weight loss?
Deviled eggs can support weight loss because they are low calorie but very filling from the protein. Just don’t overeat them. 2-4 halves per serving is reasonable.
Do deviled eggs raise cholesterol?
Some studies have shown eating eggs regularly may raise LDL (“bad”) cholesterol in certain individuals. But it also boosts HDL (“good) cholesterol.
Can I make carb-free deviled eggs?
You likely can’t achieve true zero carb deviled eggs. But you can get very close by omitting any added carbs beyond egg yolks, mustard, hot sauce, etc.
Should you avoid deviled eggs with diabetes?
People with diabetes can eat deviled eggs but should be mindful of carb counts. Enjoy them in moderation along with other low glycemic foods.
The Bottom Line
At the end of the day, deviled eggs are a nutritious, protein packed food that can be enjoyed as part of many low carb lifestyle and diet plans. A half of a traditional deviled egg generally contains less than 1 gram of carbs. With added ingredients, carb counts may climb slightly to 2-3 grams. But overall, deviled eggs make an excellent keto friendly, reduced carb appetizer or snack any time you need a protein boost without lots of carbs.
