Eggs Overview
Quick Carb Snapshot
- Carbs (per 100 g): ~1 g
- Carbs (standard portion): ~0.5 g per large egg
- Glycemic Index: Zero
- Best Substitutes: Tofu (non-keto), egg replacers (varies)
- Diabetic-Friendly? Yes
- Keto-Friendly? Yes
Key Traits
- Texture: Firm to creamy depending on cooking
- Flavor: Mild, rich
- Carb Impact: Minimal
- GI / GL Notes: No glucose impact
- Common Uses: Breakfasts, baking, binding
Best For
- Low-carb breakfasts
- Keto meals
- Protein-rich snacks
Avoid For
- Egg allergies
- Very high-heat overcooking
- Sweetened egg dishes
How Eggs Compare to Higher-Carb Ingredients
Texture & Structure
- Provide structure without starch
- Bind and thicken recipes
- Replace flour in some dishes
Flavor & Nutrition
- High-quality protein
- Rich in micronutrients
- Very filling
How to Substitute Eggs
Low-Carb Swaps by Use
- Binding: Gelatin or flax egg (non-keto)
- Scramble: Tofu (higher carb)
- Baking: Commercial egg replacers (label check)
Tips for Successful Swaps
- Adjust fat and moisture when replacing
- Understand eggs provide structure and lift
- Test recipes carefully
Storage & Shelf Life
Pantry
Not pantry-stable; refrigerate.
Cooked
Cooked eggs keep 3–4 days refrigerated.
Signs It Has Gone Bad
- Sulfur smell
- Cloudy whites (raw)
- Unusual texture
Carb / Keto & Dietary Notes
- Carb Impact: Minimal
- Keto Use: Excellent
- Diabetic Notes: Excellent protein source
This information is for educational purposes only and not medical advice.
Allergy & Dietary Flags
- Gluten-Free: Yes
- Nuts: No
- Nightshade: No
- Vegan / Vegetarian: Vegetarian
Carb & Dietary Tags
- Low-Carb: Yes
- High-Carb: No
- Keto-Friendly: Yes
- Diabetic-Friendly: Yes
- Low GI: Yes
Related Ingredients
Often compared to tofu and egg whites, eggs are a low-carb protein foundation.