Eggs are a nutritious food that are a staple breakfast item for many people. But when counting carbs or following a low-carb diet, it’s important to know how many carbohydrates are actually in an egg. This article will provide a detailed answer to the question “How many carbs are in one extra large egg?”
The Basics of Egg Sizes
Before getting into the specific carb count, it’s helpful to understand the different egg sizes. The four main sizes of chicken eggs are:
- Small – 18-21g per egg
- Medium – 21-25g per egg
- Large – 24-27g per egg
- Extra large – 27-30g per egg
As you can see, extra large eggs weigh approximately 27-30 grams each. They are the largest commonly sold chicken egg size.
Carbohydrates in Eggs
The main sources of carbohydrates in eggs are:
- Egg white – contains small amounts of carbs
- Egg yolk – contains even less carbs than the white
The total carb count comes from these two egg components.
Egg Whites
Egg whites contain around 0.72g of carbohydrates per 100g, per the USDA Nutrient Database. The whites make up about 67% of the total egg weight. For an extra large egg around 27-30g, the white would be around 18-20g.
So for 18-20g of egg white, it would contain around 0.13-0.14g of carbohydrates.
Egg Yolks
Egg yolks contain trace amounts of carbohydrates. Per the USDA, 100g of egg yolk contains around 0.41g of carbohydrates. For an extra large egg, the yolk would be around 7-9g.
So for a 7-9g yolk, it would contain around 0.03-0.04g of carbohydrates.
Total Carbohydrates in an Extra Large Egg
Based on the carbohydrate amounts in the egg white and yolk, we can calculate the total carbs in an extra large egg:
- Egg white carbs: 0.13-0.14g
- Egg yolk carbs: 0.03-0.04g
- Total extra large egg carbs: Around 0.16-0.18g
So in total, one extra large egg contains less than 1 gram of carbohydrates.
Nutrition Facts Comparison
Here is a nutrition facts label comparison between a large egg and an extra large egg (data from USDA):
| Nutrient | Large Egg (50g) | Extra Large Egg (63g) |
|---|---|---|
| Calories | 72 | 90 |
| Fat | 4.8g | 6g |
| Protein | 6.3g | 7.9g |
| Carbs | 0.6g | 0.7g |
As you can see, the extra large egg contains slightly more of every nutrient, including 0.1g more carbohydrates.
Keto Diet
For people following a ketogenic or very low-carb diet, eggs are an excellent food choice. With only around 0.7g net carbs per extra large egg, they can easily be incorporated into a keto meal plan.
Some examples of using extra large eggs on a keto diet include:
- Scrambled eggs made with butter or olive oil
- Fried eggs cooked in olive oil or avocado oil
- Poached eggs served over spinach
- Hard boiled eggs for snacks
For most people following a keto diet, eating 2-3 extra large eggs per day should fit comfortably within their daily carb limit.
Low Carb Diets
Aside from keto diets, extra large eggs can also fit into a general low-carb eating pattern. A standard low-carb diet allows for 50-150g of carbs per day.
With only 0.7g net carbs in an extra large egg, it provides very few carbs. This means eggs can be eaten regularly without needing to worry about going over carb limits.
Here are some examples of extra large eggs fitting into low-carb meal plans:
- Breakfast sandwich on low-carb bread with bacon and egg
- Lunch salad topped with grilled chicken breast and hard boiled eggs
- Veggie omelette using extra large eggs
As long as the other components of the meals are also low in carbs, extra large eggs can be enjoyed as part of delicious low-carb recipes.
High Protein Diet
For people looking to increase their protein intake, extra large eggs can be a protein-packed addition to meals and snacks.
Here are some examples of how they can fit into a high protein diet:
- Breakfast scramble with 3-4 extra large eggs
- Lunch tuna salad with chopped hard boiled eggs
- Dinner omelette made with 4-5 extra large eggs
With around 6g of protein in a large egg and 8g of protein in an extra large egg, incorporating some extra large eggs throughout the day can help boost total protein consumption.
Weight Loss Diets
Many people looking to lose weight follow reduced calorie meal plans. Since eggs are relatively low in calories, they can fit into a weight loss diet.
An extra large egg contains only about 90 calories. Compare that to 350 calories in a bagel or 500 calories in a serving of pancakes.
So enjoying eggs for breakfast instead of carb-heavy alternatives can lead to a significant calorie reduction.
Here are some extra large egg options for weight loss meal plans:
- 1-2 egg white veggie omelette
- Egg white scramble with peppers and onions
- Poached eggs over leafy greens
The key is combining extra large eggs with lower calorie extras like veggies and keeping the added fats minimal.
Health Benefits of Eggs
Beyond being low in carbs, eggs also offer several health benefits. Here are some of the top nutrients and compounds found in eggs:
- High Quality Protein – Eggs contain all 9 essential amino acids, making them an excellent protein source.
- Choline – Eggs are among the richest sources of choline, which is important for brain and liver health.
- Lutein & Zeaxanthin – These antioxidants found in egg yolks help promote eye health.
- Vitamin D – Large amounts of vitamin D are found in egg yolks.
- B Vitamins – Eggs provide B12 and B2, important for energy production.
Overall, eggs provide a powerhouse combination of protein, antioxidants, and micronutrients.
Potential Downsides of Eggs
While eggs offer many benefits, there are some potential downsides to consider:
- High in cholesterol – The yolk contains around 185mg of cholesterol, so limit intake if high blood cholesterol is a concern.
- Allergy risk – Some people are allergic to eggs and need to avoid them.
- Salmonella risk – Raw or undercooked eggs may contain salmonella bacteria, which can cause food poisoning.
As long as eggs are enjoyed in moderation as part of an overall healthy diet, the potential health benefits seem to outweigh the risks for most people.
In Conclusion
An extra large egg contains only trace amounts of carbohydrates, with around 0.7 grams of net carbs per egg. This makes them an excellent low-carb food choice. Extra large eggs can be incorporated into keto, high-protein, and weight loss diets. Beyond being low in carbs, eggs also provide important nutrients like protein, choline, lutein, and vitamin D. Enjoying eggs moderately as part of a balanced diet can provide great health benefits. Just be cautious of potential downsides like cholesterol and salmonella risk. But for most people, extra large eggs can be a regular part of a healthy, low-carb eating pattern.
