Are Egg Whites Keto?

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Egg Whites sticker illustration
KETO VERDICTYES

Egg whites are excellent for keto with only 0.7g net carbs and nearly pure protein at 11g. Perfect for those wanting protein without fat, or for mixing with whole eggs to achieve desired macros. Lean, versatile, and affordable.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

0.7gnet carbs in your portion

Total carbs
0.7g
Fiber
0g
Protein
11g
Fat
0.2g
Calories
52
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The 100 g reference amount provides 0.7g net carbs and can fit common keto portions.

  • Net carbs (100 g)0.7g
  • Protein (100 g)11g
  • Fat (100 g)0.2g
  • Keto verdictKeto-friendly

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
0.7g
Total Carbs
0.7g
Fiber
0g
Protein
11g
Fat
0.2g
Calories
52

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA reference record is shared by related entries; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

WHY IT'S KETO-FRIENDLY

  • Nearly zero carbs: Only 0.7g net carbs keeps ketosis intact
  • Pure protein: 11g protein with almost no fat for macro flexibility
  • Low calorie: 52 kcal lets you add fats to tailor keto ratios
  • Macro customization: Mix with yolks or fatty ingredients as needed
  • Lean option: High protein-to-calorie ratio for cutting or recomp
  • Versatile: Works in savory scrambles and sweet keto desserts (meringues)

PREPARATION SUGGESTIONS

EGG WHITE OMELET

Whisk egg whites with herbs and cook in butter. Fill with cheese and vegetables.

FLUFFY SOUFFLES

Whip egg whites to stiff peaks and fold into cheese or vegetable mix. Bake until golden.

MIXED WITH YOLKS

Combine 2 egg whites with 1 whole egg for reduced-fat scrambled eggs or omelets.

KETO MERINGUE

Whip egg whites with sweetener and vanilla for a light keto dessert or topping.

PROTEIN SHAKE ADDITION

Add pasteurized egg whites to smoothies for extra protein without fat.

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