Keto Snacks
Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
The best keto snacks are built around fat and protein with almost no sugar or starch, keeping each serving under about 5 grams of net carbs so it fits a 20-50g daily target. On keto, what matters is net carbs = total carbs - fiber (and sugar alcohols), so a snack can look carb-heavy on the label yet still work once you subtract the fiber. Savory options like cheese, cured meats, eggs, olives, and nuts are the easiest wins, while sweet cravings are best handled with berries, dark chocolate, or treats sweetened with erythritol, monk fruit, or allulose.
Store-bought snacks save time but hide added sugars and maltodextrin, so always check the label; homemade snacks give you full control over ingredients and portions. Either way, watch portion size, since easy-to-overeat foods like nuts and cheese can quietly push you past your carb budget.
Keto Snacks to try
0.6g net carbsKeto Pepperoni Chips
0.6g net carbsKeto Deviled Eggs
0.6g net carbsBaked Keto Cheese Chips
0.8g net carbsKeto Flaxseed Crackers
0.9g net carbsKeto Parmesan Crisps
0.9g net carbsKeto Sugar-Free Gummies
1g net carbsKeto Bacon Deviled Eggs
1.1g net carbsKeto Savory Fat Bombs
1.2g net carbsKeto Lemon Pepper Wings
Snacks ranked by net carbs
| Food | Net carbs | Calories | Keto |
|---|---|---|---|
| Small Oreo Blizzard | 0g | 100 | ✅ |
| Sheetz Popcorn Cup | 0g | 45 | ✅ |
| Kewpie Mayonnaise | 0g | 714 | ✅ |
| Pier 28 | 1.2g | 129 | ✅ |
| Sugar Free Jello | 5g | 25 | ✅ |
| Starbucks Coffee Cake | 5.3g | 28 | ✅ |
| Glazed Dunkin Donut | 6.7g | 400 | ✅ |
| Long John Donut | 7.1g | 321 | ✅ |
| Sugar Free Frappuccino Starbucks | 7.2g | 44 | ✅ |
Net carbs per 100g. Tap any item for serving sizes and the full breakdown.
Tips
- Read the label for net carbs: subtract fiber and sugar alcohols from total carbs, and watch for hidden maltodextrin or added sugar in store-bought snacks.
- Pair fat with protein (cheese plus deli meat, eggs plus avocado) so a snack actually keeps you full instead of triggering another craving.
- Pre-portion nuts, cheese, and dark chocolate into single servings; eating from the bag is the fastest way to blow past 5g net carbs.
- Favor macadamias and pecans over cashews and pistachios, which carry roughly double the carbs per ounce.
- Keep a no-prep emergency stash (string cheese, pork rinds, jerky, olives) in your bag and desk so you're not cornered into a high-carb vending machine choice.
- For sweet cravings, reach for berries, 85%+ dark chocolate, or treats made with erythritol, monk fruit, or allulose rather than maltitol, which spikes blood sugar more.
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Frequently asked questions
- What can I snack on while on keto?
- Stick to high-fat, low-carb foods: cheese, hard-boiled eggs, avocado, olives, nuts (especially macadamias and pecans), cured meats, jerky, pork rinds, and a few berries or a square of 85% dark chocolate. Aim to keep each snack under about 5g net carbs.
- Are any store-bought snacks keto-friendly?
- Yes, but read labels carefully. Plain pork rinds, string cheese, beef jerky, nut butters, seaweed snacks, and many keto-branded bars work. Avoid items with added sugar, maltodextrin, or high-carb starches, and treat maltitol-sweetened bars cautiously since they can raise blood sugar.
- What sweet snacks can I eat on keto?
- Berries (strawberries, raspberries, blackberries) in small portions, dark chocolate that's 85% or higher, and desserts sweetened with erythritol, monk fruit, or allulose. Chia pudding, fat bombs, and full-fat Greek yogurt with a low-carb sweetener also satisfy a sweet tooth under 5g net carbs.
- How many carbs should a keto snack have?
- Aim for under about 5g net carbs per snack so two or three snacks still fit within a typical 20-50g daily keto budget. Net carbs equal total carbs minus fiber and sugar alcohols, so check the full label rather than just the total-carb number.
CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.