Diet Ratings
Whole eggs contain approximately 0.6g net carbs per large egg with 5-6g protein and 5g fat. Excellent keto staple providing complete amino acids and choline. Highly satiating and nutrient-dense.
Eggs are animal products explicitly excluded from vegan diet. Contains both yolk and white from chicken reproductive system.
Complete protein source with all essential amino acids. Nutrient-dense (choline, lutein, zeaxanthin). Unprocessed. Explicitly approved by all major paleo authorities.
Eggs are approved in Mediterranean diet in moderate amounts. Whole eggs provide complete protein, choline, and nutrients. No cholesterol concern from dietary sources per modern research. Versatile and nutrient-dense.
Complete animal product with excellent nutrient density. Universally approved across all carnivore practitioners and protocols.
Whole eggs (yolk and white) are explicitly compliant with Whole30. Complete protein source with no excluded ingredients.
Whole eggs are low-FODMAP and approved by Monash University. Eggs contain protein and fat with negligible carbohydrates, making them suitable at standard serving sizes (1-2 eggs per meal).
One large egg contains ~70mg sodium, 5g saturated fat, and 186mg cholesterol. DASH guidelines permit eggs but recommend moderation due to saturated fat and cholesterol content. Acceptable 2-3 times weekly as part of protein variety.
iUpdated clinical interpretation suggests whole eggs may be less restrictive than traditional DASH guidance; recent studies indicate dietary cholesterol impact is modest compared to saturated fat. However, NIH DASH guidelines maintain caution for those with elevated cholesterol.
Whole eggs contain ~6g protein, ~5g fat, ~0.6g carbs per large egg. Macro profile is approximately 8% carbs, 48% protein, 44% fat—skewed toward fat. Usable in Zone meals but requires careful balancing with low-fat protein and low-glycemic carbs to hit 40/30/30.
Whole eggs provide choline, lutein, and zeaxanthin with anti-inflammatory properties. Omega-3 content varies by feed; pasture-raised eggs superior. Protein supports satiety. Yolk contains beneficial compounds despite cholesterol concerns. Weil recommends eggs in moderation as acceptable protein.
Whole eggs are a perfect GLP-1 food: 6g protein per egg, nutrient-dense (choline, lutein, zeaxanthin), easy to digest, and highly satiating in small portions. One egg (~70 calories) provides excellent protein density. Yolk contains beneficial fats and micronutrients. Versatile preparation (boiled, scrambled, poached). Minimal GI distress when prepared simply.
Controversy Index
Score range: 1–10/10. Higher controversy = more disagreement between diets.