Carbs in Eggs

You've probably heard that eggs contain protein but what about carbohydrates? Today, there’s a great deal of interest in the amount and type of carbs in our diets as both of these factors have a significant influence on health.  We'll help you de-mystify the carb content of eggs so you can make informed choices when it comes to your health and wellbeing. 

How Many Carbs Are in Eggs?

Eggs actually contain very little carbohydrate. In fact, an average egg provides just 0.7 grams of carbs. 

To put that into context, Australians on average consume around 310 grams of carbs daily.(1) Eggs contribute a very small amount to our daily carb intake; barely a gram! This is one of the reasons eggs are often referred to as a protein-rich food.  There’s much more protein in an egg—over 5 grams more—than carbs. 

What Type of Carbohydrate is Found in Eggs?

The carbs found in eggs are mostly starch, with a small percentage being sugars.

• 80% starch (0.6g per egg)
• 20% sugars (0.1g per egg)

Are Carbs in The Yolk, White, or Both?

The very small amount of carbs in eggs are mostly found in the yolk. A small—almost negligible—amount of carbs can be found in the egg white.

Does Cooking Eggs Alter Carb Content?

There is no change to the carbohydrate content of eggs when they are poached or fried (2), but what about boiled?

There is a minor increase in carb content when boiling eggs (a difference of only 0.3g per 100g). This happens because eggs lose some of their moisture content during the boiling process, increasing the relative amount of carbs in the egg. Be mindful that this increase is minuscule, and would not cause any significant change in your diet.

In short, eat your eggs any way you wish! Given the low-carb content of eggs, they easily make a great addition to low-carb diets. For average/high-carb diets, they play a strong supporting role, supplying the body with over 13 essential vitamins and nutrients.

Benefits of Carbs

Carbohydrates often get a bad rap, due to the misconception they cause weight gain. However, it’s important to note that weight gain occurs when you eat more kilojoules than the body uses up, no matter where the kilojoules come from. It’s also useful to remember that while eggs are very low in carbs, for a well-balanced diet carbs are essential for a range of reasons, including:

• Being the main source of fuel for the body. 

• When they come from whole foods, they also contribute fibre which helps protect against digestive and heart diseases.

• High fibre carb containing foods can also help control weight by helping create feelings of fullness. 

You can get your carbs from a variety of sources such as: fruits, some vegetables (like potato and corn), milk, grains, seeds, and beans/lentils.

 Eggs and Keto

Are you on a keto diet and want to know if it's ok to eat eggs?

Keto is a low-carb, high-fat diet, and because eggs are so low in carbs they fit well within this dietary pattern. Eggs also have very healthy amounts of unsaturated "good" fat. And they are also high in protein. These two factors, along with their broad range of vitamins and minerals, makes them an extremely versatile food for those on a keto diet.

Learn More About the Benefits of Eggs

Having a low carb content is one of the reasons why eggs fit right into a wide variety of eating patterns and diets.  Eggs also help you meet your needs for a significant number of nutrients.  Find out more about the role of eggs in your daily nutrition today.

1. Food Standards Australia New Zealand Standard 1.2.8 Table to sub-clause 7(3).

2. Australian Food Composition Database