How Many Eggs Per Day Can Someone Eat On The Keto Diet?

How Many Eggs Per Day Can Someone Eat On The Keto Diet?

The Keto diet is an interesting one like you eat fat to burn fat. Strange, right? But it has proven results and all the buzz is real. To get the results out of any diet, it is a no-brainer that one has to stick to its rules and have to follow them strictly.

One of the essential parts of the keto diet is an egg. Yes, the eggs, full of proteins and low on carbs; a perfect fit for the keto diet. But on a diet, you can’t eat as much as you like, so you have to know how many eggs per day you can eat on the keto diet? How much could be too many eggs on a keto diet? Let’s take a look at what eggs have to offer in a keto diet and how much you can consume them.

What is a keto diet?

Keto is short for “ketogenesis”- a diet that has been followed to achieve the state of “ketosis” in which your body, when low on carbs, starts burning fats to function thus you achieve weight loss and other health benefits. The Keto diet has been well researched and followed by millions of people around the globe, due to its proven results in weight loss and other disease preventions.

The concept of the keto diet is to go low on carbs and high on fat to achieve the state of ketosis. The most common keto diet is the “high-protein ketogenic diet”, which includes the consumption of eggs. If we take a look at the nutritional content of the high-protein keto diet, which one has to follow, it includes consuming 25-35% of protein, 60-75% of fat, and 5-10% of carbohydrates.

Benefits of keto-diet

Though primarily, the keto diet is known for its weight loss purpose, there are some other significant health benefits that the keto diet offers, such as:

  • It helps in weight loss while maintaining the nutritional content of the body
  • It improves the acne
  • It reduces the risk of diabetes
  • It improves the heart health and prevents heart diseases
  • Enhance the brain function
  • Reduces the risk of certain types of cancers
  • Reduces the symptoms of Parkinson’s and Alzheimer’s disease

Why are eggs ideal for the keto diet?

Eggs are considered keto-friendly due to their nutritional profile that matches the overall nutrition content one has to consume during a keto diet. They are low on carbs and fulfill the need for protein and fats in our bodies. The nutritional profile of an egg can be split as follows:

  • Calories- 65-70 kcal
  • Fat- 5g
  • Carbohydrates- less than 1g
  • Protein- more than 6g

Other than that eggs also offer some healthy minerals that make them a perfect fit for the ketogenic diet. These minerals and nutrients include:

  • Sodium
  • Calcium
  • Magnesium
  • Potassium
  • Iron
  • Vitamin B6, D, A, E, K
  • Omega-3 fatty acids

So, how many eggs can one eat per day on the keto diet?

If we look for its answer in the research, the ideal number of eggs per day on a keto diet is 6 eggs. 6 eggs are considered to be the benchmark as they can provide an adequate amount of proteins, and fats to be utilized during the keto diet.

Though some people also consume more than six eggs to satisfy their hunger and nutritional needs. If you can eat more than six eggs a day, without getting tired and bored of such a diet, you can try that as well. But it’s a really daunting task, and only a few people can stay committed to such a diet. A good idea is to stick to an ideal number of eggs, so you can consume eggs without worrying about their cholesterol content.

A major reason behind not consuming too many eggs is cholesterol. Egg yolk has been considered a source of the high amount of cholesterol but many important minerals and vitamins as well. If you just skip the yolk and try to eat the white part of the egg, you’ll never get benefitted from the vitamins eggs have to offer. However, the good news is that research suggests that cholesterol present in egg yolk is only the beneficial one, so it poses no harm if you consume more eggs. But it can be harmful to people with heart diseases or other underlying health conditions, that’s why we suggest you play safe.


Eggs have been around us for a long time, and haven’t lost their place due to their numerous health benefits. Being high in fat content and a rich source of protein makes them a perfect choice for someone following a keto diet. While consuming 6 or more eggs per day is a popular concept, we recommend you start by taking less than 6 eggs, like 3 or 4 eggs a day. It’ll keep your body’s cholesterol and calorie level in control and will help you achieve the heights of keto as well. Just have some eggs, even if you are on a keto diet or not- because eggs are good, and that’s not something up for debate.


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