A hard-boiled egg is a nutritious and versatile food that is a staple in many diets. But for those counting carbs or following a low-carb or keto diet, knowing the net carb content of foods is important.
What are Net Carbs?
Net carbs refer to the amount of digestible carbohydrates that remain in a food after subtracting the dietary fiber. To calculate net carbs, you take the total carbohydrates and subtract the fiber and sugar alcohols.
Net carbs = Total carbs – Fiber – Sugar alcohols
Fiber is indigestible by the body, so it doesn’t raise blood sugar or insulin levels. Subtracting the fiber from total carbs gives a more accurate view of a food’s carbohydrate content.
Sugar alcohols like erythritol and xylitol are processed differently than regular sugar and have a reduced caloric value and glycemic impact. Subtracting sugar alcohols provides an even more accurate net carb count.
For low carb and keto diets, aiming for 20-50g of net carbs per day can help achieve ketosis, where the body switches from burning glucose to burning fatty acids and ketones for fuel. Knowing the net carbs in foods allows you to effectively budget your daily carb intake.
Nutrition Facts for Hard-Boiled Eggs
Here are the basic nutrition facts for a large, hard-boiled egg weighing about 50g or 1.8oz:
- Calories: 78
- Fat: 5g
- Protein: 6g
- Carbohydrates: 0.6g
- Fiber: 0g
- Sugar: 0.4g
As you can see, hard-boiled eggs are high in protein, relatively low in carbs, and contain no fiber. Now let’s calculate the net carbs.
Calculating Net Carbs in a Hard-Boiled Egg
Using the nutrition information above, here is how to calculate net carbs in a large hard-boiled egg:
Total carbohydrates: 0.6g
Fiber: 0g
Sugar alcohols: 0g
Net carbs = Total carbs – Fiber – Sugar alcohols
= 0.6g – 0g – 0g
= 0.6g
So there are 0.6g net carbs in one large hard-boiled egg.
Net Carb Variations
The net carbs can vary slightly depending on the size of the egg:
| Egg Size | Net Carbs |
|---|---|
| Small | 0.5g |
| Medium | 0.6g |
| Large | 0.6g |
| Jumbo | 0.7g |
As you can see, the net carbs increase slightly for larger eggs but remain under 1g per egg regardless of size.
Net Carb Considerations
A few things to keep in mind when calculating net carbs in eggs:
- The cooking method doesn’t significantly affect the carb content. Poached, fried, scrambled, and hard-boiled eggs all have roughly the same net carbs.
- Additions like salt, pepper, hot sauce or other zero-carb flavorings don’t change the net carb amount.
- Eggs can fit easily into a keto, low-carb, or diabetic diet, providing protein with minimal effect on blood sugar.
- When adding other ingredients like cheese, meats, or veggies, account for any extra carbs from mix-ins.
Hard-Boiled Egg Net Carbs in Context
To put the 0.6g net carbs in perspective, here are some comparisons with other foods:
- 1 slice of white bread: 10-15g net carbs
- 1 small apple: 15g net carbs
- 1/2 cup cooked oatmeal: 15g net carbs
- 1 medium baked potato: 15g net carbs
As you can see, the net carbs in one hard-boiled egg are negligible compared to many common higher-carb foods. Six eggs would equal approximately 3-4g net carbs, still a very low amount.
Some other low-carb protein sources include:
- 3 oz chicken breast: 0g net carbs
- 3 oz salmon: 0g net carbs
- 3 oz steak: 0g net carbs
- 1/4 cup almonds: 2g net carbs
- 1 oz cheddar cheese: 1g net carbs
Eggs can fit seamlessly into a well-formulated low-carb, ketogenic or diabetic diet. They provide an affordable and versatile source of protein and nutrients with minimal effect on blood sugar or insulin.
Uses for Hard-Boiled Eggs
Because hard-boiled eggs are portable, affordable, and carb-friendly, they make a great addition to many low-carb meals and snacks:
- Slice up and add to salads for added protein
- Mash some egg yolk with mustard and mayo for an egg salad
- Chop and mix into tuna or chicken salad
- Dice and add to your favorite keto breakfast bowl
- Slice in half and use as sandwich fillers
- Keep a couple on hand for a protein-packed snack
Breakfast Ideas
For breakfast, hard-boiled eggs pair nicely with low-carb veggies, meats, cheeses and nutritious fats:
- Egg breakfast bowls
- Egg salad stuffed in tomatoes or peppers
- Eggs with sauteed greens, mushrooms, onions, etc.
- Eggs topped with avocado and hot sauce
Lunch and Dinner Uses
For lunch or dinner, incorporate hard-boiled eggs into meals like:
- Egg salad lettuce wrap sandwiches
- Egg salad stuffed deviled eggs
- Salads topped with chopped hard-boiled eggs
- Veggie omelets or frittatas
- Soups or ramen garnished with a halved hard-boiled egg
Snack Ideas
Looking for keto-friendly snacks? Hard-boiled eggs are a perfect option:
- Sliced eggs alone for an easy protein snack
- Egg salad or deviled eggs for more flavor
- Egg bites – eggs baked with cheese, meat, and veggie mix-ins
- Lettuce wrap with egg salad
Tips for Preparing Hard-Boiled Eggs
It’s easy to make perfect hard-boiled eggs at home with just a pot, water, and eggs:
- Place eggs in a saucepan and cover completely with cold water by 1-2 inches.
- Bring the water to a rapid boil over high heat.
- As soon as the water reaches a boil, remove from heat, cover, and let sit for 10-12 minutes.
- Drain off the hot water and rinse eggs with cold water to stop the cooking.
- Fill the pan with cold water again and let eggs sit for another 5 minutes.
- Tap each egg gently on the counter until the shell cracks all over.
- Peel off the shell starting from the air pocket end.
Store peeled hard-boiled eggs in the refrigerator in a covered container for up to one week. The eggs can also be stored in their shell for ease of peeling as needed.
Benefits of Eggs
Beyond being low in carbs, eggs offer many additional health benefits:
- High in protein: One large egg provides about 6g of high quality protein.
- Nutrient dense: Eggs contain vitamin A, selenium, riboflavin, folate, vitamin B12 and more.
- Brain health: Eggs are a good source of choline, important for memory and brain function.
- Muscle maintenance: The amino acids in eggs may help build and preserve muscle, especially when combined with exercise.
- Satiety: Eggs promote feelings of fullness and help control hunger and appetite.
- Heart health: Despite earlier controversy, eggs do not appear to negatively impact blood cholesterol or heart disease risk.
Potential Downsides of Eggs
While eggs can fit into a healthy diet, there are a few potential downsides to consider:
- Allergies: Some people are allergic to eggs and need to avoid them.
- Salmonella risk: Raw and undercooked eggs may contain salmonella bacteria, which can cause food poisoning. This is not an issue with fully cooked hard-boiled eggs.
- High cholesterol: The yolk does contain a high amount of cholesterol at 186mg per large egg. However, dietary cholesterol has a relatively minimal effect on blood cholesterol for most people.
Frequently Asked Questions
Are eggs considered a dairy product?
No, eggs are not dairy. Dairy products come from female mammals and include milk, cheese, yogurt, etc. Eggs are considered animal products but not dairy.
Are egg yolks healthy or should I only eat the whites?
Egg yolks are very healthy and provide beneficial vitamins, minerals, fats and antioxidants. The yolk contains most of an egg’s nutrients, so whole eggs are recommended over egg whites.
Can I eat raw eggs or will I get salmonella?
There is a small risk of salmonella from raw eggs, especially for young children, elderly, pregnant women and those with weakened immune systems. Cooking eggs eliminates any risk, so hard boiled is a safer choice than raw.
Are brown or white eggs healthier?
Brown and white eggs are nutritionally very similar. The color difference simply comes from the breed of hen. Choose whichever you prefer or is more affordable or available.
How long do hard-boiled eggs last in the refrigerator?
Hard-boiled eggs can be refrigerated for up to one week before quality starts to decline. Keep the peeled eggs stored in an airtight container and discard if they develop a foul odor.
The Bottom Line
Hard-boiled eggs are an excellent low-carb food, with only 0.6g of digestible net carbs in one large egg. They can be prepared in advance and incorporated into a variety of keto-friendly meals and snacks throughout the week.
A single hard-boiled egg provides 6g of protein, healthy fats, and several important vitamins and minerals for minimal carbohydrate impact and just 78 calories. Eggs are a budget-friendly way to add protein, nutrients and satiety to a low-carb, keto or diabetic eating pattern.
