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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 keto snacks options. The best: Pork rinds, Flaxseeds, and Cacao coconut fat bomb. Below, the list with each verdict and net carbs per serving.

Pork rinds Yes
Pork rinds
0 g net / 1 serving (28 g)
Flaxseeds Yes
Flaxseeds
0 g net / 1 tablespoon (ground or whole)
Cacao coconut fat bomb Yes
Cacao coconut fat bomb
1 g net / 1 piece
Sesame seeds Yes
Sesame seeds
1 g net / 1 tablespoon
Olive Yes
Olive
1 g net / 10 olives
Baked parmesan cheese chips Yes
Baked parmesan cheese chips
1 g net / 1 serving (about 30 g)
Pecan Yes
Pecan
1 g net / 1 handful (28 g)
Macadamia nuts Yes
Macadamia nuts
1 g net / 1 handful (about 28 g)
Pumpkin seeds Yes
Pumpkin seeds
1 g net / 1/4 cup
Walnut Yes
Walnut
2 g net / 1 handful (28 g)
Hazelnut Yes
Hazelnut
2 g net / 1 handful (about 28 g)
Almonds Yes
Almonds
2 g net / handful (28 g)
Peanuts Yes
Peanuts
2 g net / 1 handful (28 g)
Roasted peanuts Yes
Roasted peanuts
2 g net / 1 handful (28 g)
Mixed Keto Nuts Yes
Mixed Keto Nuts
2 g net / 1 ounce (small handful)
Almond flour crackers Yes
Almond flour crackers
2 g net / 1 serving (about 6 crackers)
Almond Yes
Almond
2 g net / 1 handful (about 23 nuts)
Almond butter Yes
Almond butter
2 g net / 2 tablespoons
Pine nuts Yes
Pine nuts
2 g net / 1 tablespoon (about 28 g)
Keto nuts Yes
Keto nuts
3 g net / 1 handful (30 g)
Almond cookies with sugar-free filling Yes
Almond cookies with sugar-free filling
3 g net / 2 cookies
Keto low-carb bar sweetened with erythritol Yes
Keto low-carb bar sweetened with erythritol
3 g net / 1 bar
Keto snacks Yes
Keto snacks
3 g net / 1 serving (30 g)
Keto protein bar Yes
Keto protein bar
3 g net / 1 bar (40 g)
Roasted unsalted peanuts Yes
Roasted unsalted peanuts
3 g net / 1 handful (28 g)
Mixed nuts Yes
Mixed nuts
4 g net / 1 handful (30 g)
Pistachio Yes
Pistachio
4 g net / 1 handful (28 g)
Popcorn In moderation
Popcorn
5 g net / 1 cup (popped, no added fat)
Sunflower seeds Yes
Sunflower seeds
5 g net / 1/4 cup (shelled)
Beef jerky In moderation
Beef jerky
5 g net / 1 oz
Cashew In moderation
Cashew
8 g net / 1 handful (30 g)
Buttered popcorn No
Buttered popcorn
15 g net / 3 cups popped
Cereal bar No
Cereal bar
15 g net / 1 bar (25 g)
Protein bar No
Protein bar
17 g net / 1 bar (60 g)
Chestnut No
Chestnut
17 g net / 1 handful (about 10 pieces)
Cookies No
Cookies
20 g net / 3 cookies
Pretzels No
Pretzels
22 g net / 1 serving (about 30 g)
French fries No
French fries
37 g net / 1 medium serving

Frequently asked questions

Which keto snacks can I eat on keto?

On keto you can eat Pork rinds, Flaxseeds, Cacao coconut fat bomb, and Sesame seeds, with few net carbs per serving.

Which keto snacks should I avoid on keto?

Better avoid Buttered popcorn, Cereal bar, and Protein bar: too many net carbs to stay in ketosis.

Keep exploring

Keto food list Keto sweeteners Keto breakfast foods Keto vegetables Keto fruits Keto drinks Keto fast food