A single large egg has 0.6g of carbs — essentially zero. Eggs are one of the most blood-sugar-friendly foods on earth, with 6g of protein and 5g of fat per egg.
Egg dishes — carb counts
| Dish | Carbs |
|---|---|
| 2 scrambled eggs (plain) | 1.2g |
| Cheese omelette (3 eggs + 1 oz cheese) | 2g |
| Eggs Benedict (1 serving) | 21g (mostly muffin + hollandaise) |
| Quiche Lorraine (1 slice, with crust) | 17g |
| Crustless quiche (1 slice) | 4g |
| Egg salad (½ cup) | 2g |
| Deviled egg (1) | 0.5g |
| Hard-boiled egg | 0.6g |
| French toast (2 slices) | 50g (it's the bread) |
| Egg-fried rice (1 cup) | 40g (the rice) |
| Egg sandwich on bagel | 60g |
| Egg McMuffin | 30g |
| Frittata (1 slice) | 5g |
Egg substitutes
- **Egg whites only** (¼ cup, ~2 whites): 0.5g
- **Egg Beaters / liquid substitute** (¼ cup): 1g
- **Just Egg (mung bean)** (3 tbsp): 1g
Eggs as glucose anchors
Eating eggs before a carb-heavy meal can blunt the post-meal glucose spike by 20-30%. A 2-egg starter before pasta or pizza is one of the simplest ways to flatten the curve without changing the main course.