Keto Crisps

How many carbohydrates do low carb crisps have?

Low carb crisps here declare 4.3 g of carbohydrate a bag, rising to 6 g in Spicy Oriental. The full set per 30 g bag reads Swiss Cheese and French Onion 4.3 g, Spicy Cheese 5.9 g, Fresh Red Paprika 5.9 g and Spicy Oriental 6 g.

Per 100 g these low carb crisps declare 14.5 g, 19.5 g, 19.6 g and 20 g of carbohydrate. An ordinary bag of potato crisps carries several times that, which is why the category exists at all.

A British label already reports carbohydrate with fibre excluded, so the number on the pack needs no subtracting. Work to your daily budget instead: how many carbs a day on keto sets out the usual thresholds.

What crisps can I have on keto?

Keto friendly crisps are built on protein, cheese or seeds, while potato and maize are out. The test is the carbohydrate line on the back of the pack, never the word keto on the front.

Potato and maize crisps carry several times the carbohydrate of a soy protein bag, enough to use most of a ketogenic day on one small packet. Pork scratchings, baked cheese and protein crisps keep the same figure in single digits.

Read the back of the pack rather than the front. The word keto is not a defined claim in law, so it guarantees no threshold, while the carbohydrate figure per 100 g is declared under the same rules by everyone.

What are keto crisps made from?

All four flavours share one base: soy protein concentrate, tapioca and potato starch, soy fibre, potato flakes and soy lecithin. Only the oil, the flavouring and the spices change between them.

Three flavours carry sunflower oil. Spicy Cheese carries sunflower and rapeseed in varying proportions, which is the only difference in the fat between the four bags.

Flavour does the rest. Fresh Red Paprika uses a natural paprika flavouring, Swiss Cheese and French Onion natural flavourings with milk protein, Spicy Cheese cayenne pepper with lactic acid, and Spicy Oriental a 2.8 per cent spice blend of paprika, turmeric, cumin, coriander, cayenne, garlic and fenugreek.

Which allergens do keto crisps contain?

Soya is the base in all four flavours, milk appears in three, gluten only in the paprika flavouring and celery only in the oriental spice blend.

Spicy Oriental is the flavour to reach for when milk is the problem, and Fresh Red Paprika the one to leave on the shelf when gluten is.

Are keto crisps high in protein?

Yes: protein supplies 43.8 per cent to 49.9 per cent of the energy in every bag. The high in protein claim needs 20 per cent, so all four bags clear it more than twice over.

A 30 g bag holds 12 g of protein, or 13.4 g in Swiss Cheese and French Onion. Per 100 g that is 40 g and 44.8 g, more than the fat and the carbohydrate added together.

Protein contributes to the maintenance of muscle mass. That holds for all four bags, each clearing the 20 per cent energy threshold twice over.

Which keto crisps should you choose?

Pick on the carbohydrate figure, the allergens and the heat, because the four bags cost the same. Each pack is 30 g at £2.69.

• Swiss Cheese and French Onion: 4.3 g carbohydrate, 13.4 g protein, 107 kcal, contains milk
• Fresh Red Paprika: 5.9 g carbohydrate, 12 g protein, 109 kcal, contains milk and gluten
• Spicy Cheese: 5.9 g carbohydrate, 12 g protein, 107 kcal, contains milk, saltiest at 3.6 g per 100 g
• Spicy Oriental: 6 g carbohydrate, 12 g protein, 110 kcal, no milk, celery in the spice blend

Heat runs from none in Swiss Cheese and French Onion, through the cayenne pepper in Spicy Cheese, to the full spice blend in Spicy Oriental. Fresh Red Paprika sits in the middle, sweet rather than hot at 2.9 g of sugar per 100 g.

Which keto crisps are the lowest in carbohydrate?

Swiss Cheese and French Onion is the lowest in carbohydrate at 4.3 g per 30 g bag, or 14.5 g per 100 g. It also carries the most protein, 44.8 g per 100 g, and the least sugar, 0.8 g per 100 g.

What can you eat instead of crisps on keto?

Pork scratchings, hard cheese, olives, nuts and oven baked cheese crisps are the usual swaps. Each one trades the potato for fat or protein, and a homemade version rarely needs more than one ingredient and an oven.

Baked cheese comes closest on texture: grated hard cheese in a hot oven for a few minutes sets into a crisp with no starch behind it. Nuts and olives answer the salt rather than the crunch.

A packaged bag settles it when you want the crunch without the cooking. For the same gap on the sweet side, keto bars do the same job.

Where can you buy keto crisps in the UK?

Tesco, Asda and the other large grocers list no dedicated keto crisp range. A hunt for low carb crisps in a supermarket usually ends at pork scratchings or a cheese snack.

Packaged keto crisps sit with health food specialists, Holland & Barrett and Amazon, and with keto shops that stock the whole range rather than one flavour. Having all four in front of you is what lets you compare the carbohydrate figures side by side.

Order low carb crisps from this page at £2.69 a bag, delivered anywhere in the United Kingdom. Choose the flavour on the carbohydrate figure and the allergen line, then check the basket before you confirm.

Frequently asked questions

Are there any keto crisps available at Tesco?

Tesco carries no dedicated keto crisp range. The nearest things on a Tesco shelf are pork scratchings and cheese snacks, low in carbohydrate without ever being labelled keto.

Are cheese puffs and corn snacks keto friendly?

No, puffed corn snacks are built on maize. Maize is a grain, so the carbohydrate line stays high whatever the flavour on the packet says, and the same goes for lentil, chickpea and vegetable crisps.

Are keto chips and keto crisps the same thing?

Yes, keto chips is the American name. These packs are labelled Keto Chips, and low carb chips, low carb crisps and keto crisps all name the same 30 g bag on a UK shelf.

Are there zero carb crisps?

No packaged crisp is carbohydrate free. The lowest figure here is 4.3 g in the Swiss Cheese and French Onion bag, and anything sold as carb free crisps is usually a cheese or pork snack rather than a crisp.

Are keto crisps gluten free?

Fresh Red Paprika is not gluten free. Its natural paprika flavouring declares gluten. Spicy Cheese, Spicy Oriental and Swiss Cheese and French Onion list no gluten containing ingredient, so read the allergen line on the flavour you want.

Are keto crisps suitable for vegans?

Only Spicy Oriental, and only on the composition. The other three list milk flavouring or milk protein, while the shared base of soy, starch and potato flakes carries no animal ingredient.

Do keto crisps break ketosis?

One bag adds 4.3 g to 6 g. That is the carbohydrate cost of a 30 g pack, 4.3 g for Swiss Cheese and French Onion and 6 g for Spicy Oriental. Whether it fits depends on your daily budget, usually 20 g to 50 g on a strict ketogenic diet.

How many calories are in a bag of keto crisps?

Between 107 kcal and 110 kcal a bag. Per 100 g that is 354 kcal to 365 kcal, with 9 g to 10.2 g of fat, of which 0.9 g to 1.2 g is saturated.

Are lentil crisps keto?

No, lentils are a pulse and carry starch. Lentil and chickpea crisps sit well above a ketogenic budget, whatever the front of the pack suggests.

Are keto crisps high in salt?

Yes, up to 3.6 g per 100 g. Spicy Cheese is the saltiest at 3.6 g and Spicy Oriental the mildest at 2.8 g. A 30 g bag works out at 0.84 g to 1.08 g, roughly a sixth of the 6 g daily maximum for adults.