Understanding Macros: Do Eggs Have Carbs? Separating Fact from Fiction

What are macros?

Macronutrients are nutrients we need in large amounts per day, when compared to micronutrients such as iron, copper, or zinc. They also contribute to our energy and functionality since they contain calories. Macronutrients include fat, protein, and carbohydrates, each which benefit our health in different ways. 

• Fat: assists in absorbing fat soluble vitamins, making hormones, protecting our organs, and keeping cells healthy (1). 
• Protein: is needed to grow, build, and repair muscle. It also supports our body structure and strength.
• Carbohydrate: provide the preferred fuel for our bodies and brains. Whole sources have fiber which helps our body get rid of waste and keeps our digestive tracts healthy (2).

Nutritional profile of eggs

Eggs are relatively low calorie, at about 80 kcal and packed with protein, about 6.3 grams per medium egg. In fact, they’re considered to be the golden standard when it comes to protein quality because they contain all of the essential amino acids, or protein building blocks (3). They are also rich in many minerals and most vitamins, except for vitamin C.

Do eggs have carbs?

A medium egg contains about 0.56 grams of carbohydrates (3). To put this in perspective, the goal of a standard keto plan is to have less than 20% of total calories come from carbohydrates. For a 2,000 calories per day goal, this would equal 100 grams of carbohydrates per day. So yes, eggs have carbohydrates, but a very low amount.

Check out what foods to focus on for low carb diets, including eggs: 10 Foods You Can Eat on a Low-Carb Diet.

What about cholesterol? 

There has been a long running debate regarding whether or not eating eggs causes our blood cholesterol to rise. Since high levels of blood cholesterol can increase our risk of developing heart disease, it's important to consider what increases it. 

In the past it seemed logical to assume eating cholesterol causes a raise in cholesterol. Since one large egg contains about 185 mg of cholesterol, eggs were thought to be unhealthy (3). However, most of the cholesterol in our body comes from our liver producing it, rather than from what we eat. Recent scientific research shows that increased egg consumption is not associated with cardiovascular disease for healthy humans (4). Although, if you have a dysfunctional cholesterol mechanism, or struggle with high cholesterol - you might need to reduce dietary cholesterol, including the amount found in eggs. 

Nutritious ways to prepare eggs

When it comes to keeping egg quality, it's generally best to cook them on lower-heat and without added oils. So the best way to cook eggs is either packed or boiled. If you love scrambled or fried eggs, you can make them a bit healthier by using less oil or a non-stick frying pan and cooking them at a lower temperature for a longer period of time. 

Check out some of these egg-cellent recipes found in the Lifesum app:

Protein Breakfast Bowl

This high protein packed bowl is perfect for low carb diets or to simply start your day with long lasting energy. Boil the eggs for a health boost and make the meal easy to take with you!

Egg, Sweet Potato and Paneer Bowl

A colorful, flavorful, and nutrient dense dish. In addition to eggs, paneer cheese provides vegetarian protein. Plus the microgreens and sesame seeds make it unique! 

Salmon Omelette

This omelet is super charged with benefits! Mixed into the eggs are broccoli and tomatoes, each offering disease preventing phytonutrients.

All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.