When following a ketogenic diet, eggs are a staple food for many people. Eggs are a great source of fat and protein, which are the main macronutrients emphasized on the keto diet. However, some people wonder if there’s a limit for how many eggs they should eat per day or week while on keto.
Here are some quick answers to common questions about eggs and the keto diet:
Are eggs keto friendly?
Yes, eggs are considered a keto friendly food. The macros in one large egg are:
- Calories: 72
- Fat: 5g
- Protein: 6g
- Net carbs: 0.6g
The high fat and protein content, along with minimal carbs, makes eggs a perfect addition to a ketogenic meal plan.
How many eggs can you eat per day on keto?
There’s no single guideline for the maximum number of eggs to eat per day on keto. The amount that’s right for you depends on factors like your calorie needs, activity level, health status, and personal tolerance.
Most people on a keto diet can safely eat up to 6 whole eggs per day and stay within recommended cholesterol intake limits. People with pre-existing conditions like diabetes or heart disease may want to limit egg intake to 3-4 eggs daily.
What are the benefits of eating eggs on keto?
Here are some of the top benefits of including eggs in a ketogenic diet:
- High in fat and protein to help meet macronutrient needs
- Nutrient dense – packed with vitamins, minerals and antioxidants
- Versatile ingredient that’s easy to cook and prepare
- May promote weight loss and fat burning
- May help reduce appetite and control hunger
What are the potential downsides of eating too many eggs?
Eating too many eggs on keto may lead to:
- High cholesterol levels – eggs are high in dietary cholesterol
- Nutritional deficiencies – eggs lack fiber, vitamins C and E
- Digestive issues – some people are sensitive to eggs
- Weight stalls – can slow weight loss due to high calorie intake
Conclusion
Most healthy people can safely eat up to 6 whole eggs per day as part of a keto diet. This provides all the nutritional benefits of eggs without going overboard on cholesterol. Pay attention to your body’s response and adjust your egg intake accordingly. Those with medical conditions may need to limit eggs to 3-4 per day.
How Many Eggs Can You Eat on Keto?
Eggs are a staple food for many people following a ketogenic diet. They’re high in fat and protein, which makes them perfect for meeting your macronutrient needs on keto. But there’s a lot of conflicting advice around how many eggs you should eat per day or week on the keto diet.
In this article, we’ll provide research-backed guidance on how many eggs are optimal for your health and weight loss goals while following a ketogenic diet.
Nutrition Profile of Eggs
First, let’s take a look at the nutrition stats in one large egg (50 grams):
- Calories: 72
- Fat: 5 grams
- Protein: 6 grams
- Carbs: 0.6 grams
- Cholesterol: 186 mg
As you can see, eggs contain minimal carbs, moderate protein, and relatively high fat content. This macronutrient profile makes eggs a perfect food for ketogenic diets.
In addition, eggs provide an array of important micronutrients, including:
- Selenium: 22% Daily Value
- Vitamin A: 5% DV
- Vitamin B2 (Riboflavin): 15% DV
- Vitamin B12: 9% DV
- Vitamin B5: 7% DV
- Phosphorus: 9% DV
The bottom line is that eggs offer a very nutrient-dense food source on keto that provides both macros and essential vitamins and minerals.
Benefits of Eggs on Keto
Here are some of the top benefits associated with eating eggs on the ketogenic diet:
- High in fat and protein – Eggs are one of the easiest ways to meet your daily protein and fat needs on the keto diet.
- Nutrient dense – As mentioned above, eggs provide a wealth of important micronutrients.
- Increase ketones – Some research indicates that eggs may help boost ketone production.
- Support weight loss – Eating eggs for breakfast may increase weight loss and reduce body fat.
- Improve cholesterol – Despite their high dietary cholesterol content, eggs may improve blood cholesterol markers in some people.
- Low carb – With less than 1 gram of carbs per egg, they’re one of the most keto-friendly foods.
Potential Downsides of Eating Too Many Eggs
While eggs can certainly be included as part of a healthy keto diet, eating too many may cause some potential downsides, including:
- High cholesterol – Eggs are the richest dietary source of cholesterol. Too much may adversely impact heart health in some individuals.
- Weight stalls – While eggs can support weight loss, high intakes supply a lot of calories that may slow fat burning.
- Lacking nutrients – Since eggs lack fiber, vitamin C and other nutrients, high intakes may create nutritional imbalances.
- Sensitivity – Some people are sensitive or allergic to eggs and experience digestive issues or symptoms when they eat them.
How Many Eggs Can You Eat on Keto Per Day?
So how many eggs can you eat per day on keto? According to most experts, consuming up to 6 whole eggs daily is safe for most healthy people.
The Dietary Guidelines for Americans recommends limiting dietary cholesterol to no more than 300 mg per day. One large egg contains 186 mg.
So by limiting egg intake to no more than 6 per day, most people will stay within the recommended limits for dietary cholesterol.
Of course, the number of eggs you can eat daily depends on the individual:
- People with heart disease or diabetes may need to limit eggs to 3-4 per day.
- Active individuals and athletes may be able to consume more eggs without adverse effects.
- Pay attention to cholesterol levels and reduce egg intake if levels rise too high.
Consuming up to 6 medium to large eggs per day, or about 40-42 eggs per week, is considered safe for most healthy people without pre-existing conditions like diabetes or heart disorders.
Daily Egg Intake Recommendations
- Healthy people: Up to 6 eggs per day or 42 per week
- Diabetes or heart disease: 3-4 eggs per day or less than 28 per week
- Children: 1-2 eggs per day
Risks of Consuming Too Many Eggs
What happens if you eat too many eggs on keto? Here are some of the potential risks and side effects of excessive egg consumption on a ketogenic diet:
- High cholesterol – Egg yolks are among the most concentrated sources of dietary cholesterol. Too much may negatively impact blood cholesterol levels.
- Weight gain – While eggs can support weight loss, going overboard may supply excess calories that hinder fat loss.
- Nutrient imbalances – The lack of beneficial nutrients like antioxidants, fiber and vitamin C in eggs can create nutritional deficiencies when consumed in large amounts.
- Biotin deficiency – Egg whites contain a protein called avidin that can bind to biotin and prevent its absorption when consumed raw.
- Digestive issues – Some people report constipation or diarrhea when consuming lots of eggs.
- Allergy symptoms – People with egg allergies experience symptoms like hives, swelling and breathing problems when they eat eggs.
How to Eat Eggs on Keto
Here are some tips on how to add eggs to your keto diet:
- Prepare eggs by scrambling, frying, poaching, boiling or baking.
- Combine eggs with healthy fats like butter or olive oil when cooking.
- Add eggs to keto salads, wraps or bowls.
- Use eggs to bind low-carb ingredients like cauliflower or almond flour to make keto breads or muffins.
- Make egg-based dishes like frittatas, crustless quiches or omelets.
- Pair eggs with salty keto-approved foods like bacon, avocado or olives.
Keto Egg Fast Diet
Some people try a short-term keto egg fast diet to break through weight loss plateaus. This involves eating eggs as your main protein source (along with plenty of fat) for 3-5 days.
A sample egg fast keto meal plan looks like:
- Breakfast: Eggs with vegetables cooked in oil or butter
- Lunch: Egg salad or hard boiled eggs
- Dinner: Veggie omelet or egg drop soup
While the egg fast forces your body into ketosis and can spur short-term weight loss, it eliminates most other nutritious foods and is difficult to sustain. Most health experts don’t recommend the egg fast.
Bottom Line
Eggs are one of the healthiest and most versatile foods you can eat on the keto diet. They provide an array of nutrients and have been shown to support many aspects of health.
According to current nutrition guidelines, consuming up to 6 whole eggs per day (or about 40-42 per week) is safe for most healthy adults.
However, pay attention to your cholesterol levels and adjust your intake down if you notice it creeping up. People with heart disease, diabetes or existing high cholesterol may also need to limit daily egg intake to 3-4 at most.
As long as you stay within recommended daily limits, eggs can be included as part of a balanced, nutritious ketogenic diet.