Keto Snacks

How many carbohydrates can a keto friendly snack have?

A keto friendly snack here declares between 1.3 g and 13.5 g of carbohydrate per serving. On a British label that number already sits apart from fibre, so nothing has to be subtracted before you count it against the day.

Most packs land between 2 g and 6 g. A 25 g spoon of chocolate spread declares 1.3 g, a 30 g bag of crisps 4.3 g to 6 g and a 40 g bar 3.6 g to 8.4 g, with 13.5 g in the chocolate filled croissant as the one outlier.

Fibre keeps its own line underneath. The peanut butter biscuit declares 13.4 g of fibre in a 50 g biscuit, the vanilla brownie, coconut and salted caramel bars 11 g to 12 g per 40 g, and a 26 g serving of the vegan chocolate 5.9 g to 7.2 g.

Which keto snack is best for you?

Pick by format rather than by flavour: bag, bar, biscuit, croissant, spoon of spread or jelly pot. Each shelf answers a different moment of the day, and the numbers follow the format rather than the taste.

The crisps are the only savoury option and the only shelf built on soy protein, which is where their 40 g to 44.8 g of protein per 100 g comes from. The bars are the densest thing here at 165 kcal to 260 kcal each.

MCT oil turns up in the composition of three bars, in the vegan chocolate and in most of the spreads, at 2.5 per cent to 14 per cent of the recipe. It is an ingredient here and nothing more, because it carries no authorised claim in Great Britain.

Keto sweet snacks and savoury keto snacks side by side

Keto sweet snacks here are the bars, biscuits, chocolate, spreads, croissants and jelly pots, and the only savoury shelf is the crisps. This is the full keto snacks list with the carbohydrate figure per serving and the price per pack.

• Keto crisps, 30 g bag: 4.3 g to 6 g carbohydrate, 12 g to 13.4 g protein, £2.69
• Keto bars, 40 g: 3.6 g to 8.4 g carbohydrate, 165 kcal to 260 kcal, £2.69 to £3.19
• Keto biscuit, peanut butter, 50 g: 5.7 g carbohydrate, 8.8 g protein, 13.4 g fibre, £2.29
• Low-carb croissants, 50 g: 3 g to 13.5 g carbohydrate, 6.75 g to 13.1 g protein, £2.49 to £2.69
• Keto chocolate, 26 g serving: 2.2 g to 7.4 g carbohydrate, £3.99 for an 80 g bar
• Keto spreads, 25 g spoon: 1.3 g to 4.9 g carbohydrate, £8.49 to £10.99 for a 250 g jar
• Konjac jelly pots, 150 g: 1.35 g carbohydrate in green apple and 1.95 g in strawberry, £2.49
• Keto sweets and gummies: no added sugar, sweetened with polyols, from £3.19

Which keto snacks are highest in protein?

Keto crisps carry the most protein of any shelf here, 40 g to 44.8 g per 100 g. That works out at 12 g to 13.4 g in a single 30 g bag, next to 107 kcal to 110 kcal of energy.

The low-carb croissants come second with 25 g to 26 g of protein per 100 g, which is 12.5 g to 13.1 g in the plain and the double chocolate croissant. Protein contributes to the maintenance of muscle mass.

The sweet shelves sit lower, because those recipes are built on fat and fibre. A bar gives 2.3 g to 7.9 g of protein, a 50 g biscuit 8.8 g in one piece, and a 25 g spoon of spread 1 g to 5.6 g.

Which keto snacks have no added sugar?

The spreads, the jelly pots, the gummies and the toffee sweets all declare no added sugar. The vanilla brownie bar, the peanut bar and the peanut butter biscuit carry the same wording on the pack.

Erythritol does the sweetening on most shelves, often alongside steviol glycosides. The toffee and fruit sweets stand apart, built on isomalt and maltitol syrup, and the croissants use sodium cyclamate.

That difference between shelves is worth knowing when you read a label. Polyols such as maltitol, isomalt and erythritol count towards the carbohydrate figure in Great Britain, which is why a bag of sugar-free sweets can still show a high carbohydrate number, and the guide to the best sweeteners for keto compares how each one behaves.

Sugars stay low where the sweetener does the work: the toffee sweets declare 3.8 g of sugars per 100 g and about 17 kcal in two sweets. A few recipes are the exception, such as the coconut and white chocolate bar with 4.7 g of sugars per 40 g.

Which keto snacks travel best?

Crisps, bars, biscuits and croissants come in sealed single packs of 30 g to 50 g. They need no fridge, no spoon and no plate, so they go in a bag, a locker or a desk drawer.

The jars and the pots are home formats. A 250 g jar of spread holds ten 25 g spoons, which is about £0.85 a spoon at £8.49, and the jelly pots are best eaten chilled.

Sometimes the gap in the day is a missed meal rather than a craving. A keto shake covers that case with 12.2 g to 13.9 g of protein per 20 g serving, which no 40 g bar on this page matches.

Where can you buy keto snacks in the UK?

The keto snacks to buy in the UK come from two sources: supermarket whole foods and specialist ranges. The first is easy to find, the second is where the carbohydrate figure is printed on every pack.

British supermarkets cover the unprocessed side well: hard cheese, olives, nuts and pork scratchings all fit a ketogenic day without a label to read. Packaged low carb snacks to buy as crisps, bars, biscuits and chocolate come from specialist ranges instead.

Order any shelf on this page and it ships direct across the United Kingdom, from £2.29 a pack. Choose a mixed set if you want to compare the formats before settling on one.

Frequently asked questions

What to eat for snacks on keto?

Reach for a sealed single portion. A 30 g bag of crisps, a 40 g bar, a 50 g biscuit or croissant, a spoon of nut spread or a jelly pot all arrive portioned. Each pack states its own carbohydrate figure, so you can count it against the day without weighing anything.

What junk food can I eat on keto?

Crisps, chocolate, biscuits and toffee sweets. Each of those formats exists here in a low carbohydrate version that replaces the original one for one. A 30 g bag of keto crisps declares 4.3 g to 6 g of carbohydrate next to 12 g to 13.4 g of protein, which is the reverse of the usual crisp bag.

Does Tesco offer any keto snacks?

Keto friendly whole foods yes, packaged ranges rarely. Tesco and the other large British supermarkets sell cheese, nuts, olives and pork scratchings, while Holland & Barrett and Amazon list a wider packaged keto range. Sugar-free chocolate on any shelf, ours included, is often sweetened with maltitol, so read the carbohydrate line before it goes in the basket.

Are there vegan keto snacks?

The vegan chocolate, brownie bar and jelly pots. The vegan chocolate range, the vanilla brownie bar and the konjac jelly pots contain no animal ingredients. The crisps, the croissants and most of the spreads list milk, whey or butter in the composition.

Are keto snacks low in calories?

From 6 kcal a pot to 260 kcal. A green apple konjac jelly pot declares 6 kcal, a 30 g bag of crisps about 107 kcal and the richest 40 g bar 260 kcal. Fat carries more energy per gram than carbohydrate, so a low carbohydrate snack is not automatically a low calorie one.

Are there carb free snacks?

No packaged snack is carbohydrate free. The lowest figures in this range are 1.3 g in a 25 g spoon of chocolate spread and 1.35 g in a green apple jelly pot. Anything sold as carb free is either a whole food such as cheese or meat, or a label rounding a small number down to zero.

Do keto snacks contain gluten?

Some do: the croissants are made from wheat. The croissants list gluten and wheat, the red paprika crisps carry gluten in the paprika flavouring, and the Dubai chocolate contains wheat flour in its kadayif strands. The allergen line on each pack is the one to read before ordering.

What is the difference between a keto snack and a low carb snack?

A keto snack fits a strict carbohydrate budget. A low carb snack simply has fewer carbohydrates than the standard version, while a keto snack replaces sugar with polyols and flour with protein and fibre to get there. In practice the keto version declares a single figure carbohydrate number per serving.