How Many Eggs You Can Eat on a Keto Diet

Eggs are packed with high-quality proteins so they are quite popular among people who follow a keto diet as it allows them to easily reach their macro goals without spending a fortune. You might, however, wonder if there’s a limit to how many eggs you can eat per day.

Let’s first look at the nutrition breakdown of an egg. According to data from the USDA, one boiled egg will contain about 5 grams in fat, 62 mg of sodium, 63 mg of potassium, less than a gram of carbohydrate, and 6 grams of protein. From the perspective of maintaining a keto diet, there’s absolutely no concern with eating many eggs in one sitting given eggs barely have any carbs. In addition to protein, eggs also contain minerals like potassium and sodium, which are good for maintaining the balance of electrolytes in the body.

These benefits, however, don’t mean that you should be eating cartons of eggs every day. Eggs do contain a high % of cholesterol (62% of daily value) so that’s something to watch out for. The health folks at Harvard University do suggest that dietary cholesterol have minimal influence on blood levels of total cholesterol but you would want to diversify your diet as much as possible to cover important nutrients that eggs don’t contain.

For an average person on the keto diet, we would suggest eating up to six eggs per week to maintain a heart-healthy diet. If the cholesterol part of the egg concerns you then you can always switch to eating egg white, which contains none of it but is still rich in protein and minerals.