Category
Keto snacks: what to reach for (and what to skip)
The best low-carb snacks with net carbs per serving, what to avoid, and easy swaps to stay in ketosis.
Yes, there are keto-friendly snacks options. The best: Pork rinds, Flaxseeds, and Slim Jims. Below, the list with each verdict and net carbs per serving.
Yes
Pork rinds
0 g net
/ 1 oz
Yes
Flaxseeds
0 g net
/ 2 tablespoons
In moderation
Slim Jims
1 g net
/ 1 stick (0.28 oz)
Yes
Macadamia nuts
1 g net
/ 1 generous handful
Yes
Pecan
1 g net
/ 1 generous handful
Yes
Chia seeds
2 g net
/ 2 tablespoons
Yes
Keto Low-Carb Bar (Erythritol-Sweetened)
2 g net
/ 1 bar
Yes
flaxseed
2 g net
/ 2 tablespoons
Yes
Sesame seeds
2 g net
/ 1 tablespoon
Yes
Walnut
2 g net
/ 1 generous handful
Yes
Hazelnut
2 g net
/ 1 generous handful
Yes
Pumpkin seeds
2 g net
/ 1 generous handful
Yes
Keto nuts
3 g net
/ 1 handful (30 g)
Yes
Keto snacks
3 g net
/ 1 serving (30 g)
In moderation
Beef jerky
3 g net
/ 1 oz
Yes
Peanuts
3 g net
/ 1 generous handful
Yes
Roasted peanuts
3 g net
/ 1 generous handful
Yes
Almond
3 g net
/ 1 generous handful
Yes
Almonds
3 g net
/ 1 generous handful
Yes
flour
3 g net
/ 2 tablespoons
Yes
Quest bars
4 g net
/ 1 bar
In moderation
Quest chips
4 g net
/ 1 bag (32 g)
Yes
Sunflower seeds
4 g net
/ 1 generous handful
Yes
Mixed nuts
4 g net
/ 1 generous handful
Yes
Pine nuts
4 g net
/ 1 generous handful
No
Popcorn
5 g net
/ 1 cup, air-popped
In moderation
Almond butter
6 g net
/ 2 tablespoons
In moderation
Protein bar
6 g net
/ 1 bar
In moderation
Pistachio
7 g net
/ 1 generous handful
No
Rutabaga or Zucchini Vegetable Chips
10 g net
/ 1 bag (30 g)
In moderation
Cashews
10 g net
/ 1 generous handful
In moderation
Cashew
11 g net
/ 1 generous handful
No
SkinnyPop popcorn
12 g net
/ 1 oz bag
No
rice cake
13 g net
/ 2 rice cakes
No
granola bar
14 g net
/ 1 bar
No
Kale or Jerusalem Artichoke Vegetable Chips
14 g net
/ 1 serving (30g)
No
Roasted chickpeas
17 g net
/ 1 serving (approx. 1/4 cup)
No
tortilla chip
18 g net
/ 1 portion
No
Crackers
20 g net
/ 4 crackers
No
Cookies
20 g net
/ 3 cookies
No
Pretzels
21 g net
/ 1 oz (approx. 18 mini pretzels)
No
potato chip
24 g net
/ 1 single-serve bag
No
rice cracker
24 g net
/ 30 g (about 4 large crackers)
No
Cereal bar
26 g net
/ 1 bar
No
Chestnut
35 g net
/ 10 medium chestnuts
No
Buttered popcorn
49 g net
/ 1 medium bag (movie theater style)
No
pretzel
79 g net
/ 1 medium pretzel
Frequently asked questions
Which snacks can I eat on keto?
On keto you can eat Pork rinds, Flaxseeds, Macadamia nuts, and Pecan, with few net carbs per serving.
Which snacks should I avoid on keto?
Better avoid Popcorn, Rutabaga or Zucchini Vegetable Chips, and SkinnyPop popcorn: too many net carbs to stay in ketosis.
