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The Best And Worst Keto Snacks

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<article> <section> <p>We all have those moments where we’re in the mood to satisfy a craving—whether it’s salty or sweet. Finding the best and worst keto snacks can help ensure that your new lifestyle is not only satisfying, but sustainable! Today, we’re going to share with you some of the best and worst keto snacks. We’ll provide the macronutrient breakdowns too, so you have a solid understanding of what exactly you’re eating.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Snacks Should You Avoid On A Keto Diet?</header> <p>It can be difficult to learn what snacks are low carb that not only keep you in a state of ketosis, but satisfy your cravings, and give you enough energy to keep pushing through your day. Even when you do snack on the keto diet, it’s important that you snack in moderation so you don’t stall your weight loss. </p> <p>In order to keep your body in a state of ketosis, you need to keep your carbohydrate intake at a minimum. While chips and pretzels are known snacks to stay away from on the ketogenic diet, there are some snack foods that contain a surprisingly high carb content, that when consumed may kick you out of ketosis.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-outdoors-in-metal-pot-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-outdoors-in-metal-pot-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-outdoors-in-metal-pot-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/fruit-outdoors-in-metal-pot-LR-0154.jpg" class="img-fluid" alt="fruit-outdoors-in-metal-pot-0154"> </picture> <div class="sub-head">Fruits</div> <p>While fruits do contain health-boosting vitamins and minerals, fruit is like nature’s version of candy. Fruits such as bananas, grapes, and apples all contain a very high sugar content. While fruit isn’t unhealthy for you, the high-carb content that comes with eating fruit could potentially kick you out of ketosis. However, berries are a low carb fruit option that are safe to eat on the keto diet!</p> <div class="sub-head">Protein Bars</div> <p>The majority of protein bars aren’t made with a low-carb diet in mind. They serve one purpose: to pack extra protein into your diet. While protein bars are marketed as a ‘healthy’ food because of their higher protein content, they typically contain a ton of extra sugar, resulting in a higher carb count that could easily kick you out of ketosis. </p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/carrots-on-the-ground-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/carrots-on-the-ground-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/carrots-on-the-ground-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/carrots-on-the-ground-LR-0154.jpg" class="img-fluid" alt="carrots-on-the-ground-0154"> </picture> <div class="sub-head">Root Vegetables</div> <p>While eating your vegetables is a healthier decision to make than eating a candy bar, you should be conscious of the types of vegetables that you’re eating on keto. Root vegetables, such as potatoes, peas, carrots, corn, and beans contain more carbs than many other <a target="_blank" href="https://www.warriormade.com/content/diet/the-best-low-carb-vegetables-to-eat-on-keto/" rel="noreferrer">keto vegetables</a>. Some low carb veggies that you can add into your diet to replace root vegetables include celery, asparagus, and cabbage!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Keto Snacks To Eat In Moderation</header> <p>There are some foods that aren’t completely off the table for your keto diet, but instead should just be eaten in moderation. Maybe we don’t consider these “keto friendly” but instead, your “keto acquaintances”.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/popcorn-in-boxes-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/popcorn-in-boxes-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/popcorn-in-boxes-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/popcorn-in-boxes-LR-0154.jpg" class="img-fluid" alt="popcorn-in-boxes-0154"> </picture> <div class="sub-head">Can You Eat Popcorn On A Keto Diet?</div> <p>Popcorn provides tons of essential nutrients including: vitamin A, vitamin B6, vitamin E, vitamin K, riboflavin, niacin, folate, pantothenic acid, and thiamin<sup>2</sup>. Consuming popcorn in moderation is key to being able to enjoy popcorn on the ketogenic diet.</p> <p>Eating popcorn popped with coconut clocks in at only four net carbs per serving. But—if you aren’t careful with your portion sizing, your net carb intake can quickly start adding up. So, yes, you <i>can</i> eat popcorn on the keto diet.</p> <p>However, you need to be careful with your portion sizes to ensure that you’re not eating too many carbs and kicking yourself out of ketosis.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/peanut-butter-on-yellow-plate-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/peanut-butter-on-yellow-plate-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/peanut-butter-on-yellow-plate-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/peanut-butter-on-yellow-plate-LR-0154.jpg" class="img-fluid" alt="peanut-butter-on-yellow-plate-0154"> </picture> <div class="sub-head">Is Peanut Butter Ok On Keto?</div> <p>A single serving size of your average store-bought peanut butter is two tablespoons, with the average macronutrients of one serving size ringing in at four grams of net carbs. While eating a serving size (or two) of your favorite store-bought peanut butter won’t kick you out of ketosis (if you’ve been extremely low carb all day), the majority of those types of peanut butters are loaded with sugar. If you aren’t careful with your portion sizing, you could easily kick yourself out of ketosis. </p> <p>It’s also worth mentioning that most store-bought peanut butter also contains hydrogenated oils. Pair the hydrogenated oils and the sugar found in mass manufactured peanut butter and you can put yourself at an increased risk of developing inflammation, heart disease, and can even decrease your body’s production of good cholesterol.</p> <p>An essential part of the ketogenic diet is eating healthy fats. So it’s equally important that you’re aware of the effects that consuming unhealthy fats could have on your body. </p> <p>The good news is that there are dozens of all natural and organic peanut butter options on the market that are made with healthy fats and aren’t loaded with excess sugars, making them safe to eat on the keto diet!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Snacks Can I have On The Keto Diet?</header> <p>While some people think that the ketogenic diet is limiting, there are literally hundreds of different snack recipes out there for you to try out! Before you go off track and eat a high-carb snack, here’s just a few of the amazing keto snack options out there.</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pork-rinds-in-wood-bowl-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pork-rinds-in-wood-bowl-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pork-rinds-in-wood-bowl-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/pork-rinds-in-wood-bowl-LR-0154.jpg" class="img-fluid" alt="pork-rinds-in-wood-bowl-0154"> </picture> <div class="sub-head">Pork Rinds</div> <p>Ringing in at zero grams (0g) of carbs per serving, pork rinds make the perfect salty snack to munch on while you’re binge-watching your favorite Netflix show. Often referred to as cracklings, pork rinds are fried pig skin. They even come in a variety of flavors if you’re hankering for a specific taste!</p> <p>Some of the most commonly found flavors are salt and vinegar, spicy, and dill pickle. If none of those sound appetizing to you, you can add popcorn seasoning to your cracklings or use them with your favorite dip to make a great keto-friendly alternative to chips!</p> <p>Pork rinds macros<sup>4</sup>:<br /> Serving size: 28 grams<br /> Calories: 150<br /> Total fat: 8.9 grams<br /> Total carbohydrates: 0 grams<br /> Protein: 17 grams<br /></p> <div class="sub-head">Roasted Seaweed</div> <p>Still searching for a crunchy, salty snack and pork rinds just aren’t satisfying? Roasted seaweed net carbs, but this dried vegetable is also jam-packed with essential vitamins and minerals (1). Biting into a roasted seaweed sheet will give you that mouthwatering crunch that potato chips have, but aren’t filled with carbs.</p> <p>Roasted seaweed macros<sup>4</sup>:<br /> Serving size: 5 grams<br /> Calories: 25<br /> Total fat: 2.5 grams<br /> Total carbohydrates: 0.5 grams<br /> Protein: 1.4 grams<br /></p> <div class="sub-head">Sour Cream and Chive Crackers</div> <p>Cheese and crackers make a delicious snack, but the crackers that you can buy at the store are high-carb. The good news is that you can make your own <a target="_blank" href="https://www.warriormade.com/content/diet/keto-sour-cream-and-chive-crackers/" rel="noreferrer">keto sour cream and chive crackers</a>! At only 2 grams of carbs per a serving, pairing these crackers with your favorite cheese or dip makes a great afternoon snack!</p> <p>Sour cream and chive crackers macros:<br /> Serving size: 10 crackers<br /> Calories: 156<br /> Total fat: 12 grams<br /> Total carbohydrates: 2 grams<br /> Protein: 8 grams<br /></p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beef-jerky-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beef-jerky-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beef-jerky-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/beef-jerky-LR-0154.jpg" class="img-fluid" alt="beef-jerky-0154"> </picture> <div class="sub-head">Beef Jerky</div> <p>There are some store-bought beef jerky brands that use sugar in their seasoning mixes, which results in a higher carb content that most people may not expect. So, when you’re shopping around for beef jerky, make sure that you’re choosing a high-quality beef jerky snack that doesn’t contain added sugars. But, if you prefer to make your own jerky at home, beef jerky makes a tasty keto snack!</p> <p>Beef jerky macros<sup>4</sup>:<br /> Serving size: 28 grams<br /> Calories: 116<br /> Total fat: 7.3 grams<br /> Total carbohydrates: 3.1 grams<br /> Protein: 9.4 grams<br /></p> <div class="sub-head">Roasted Eggplant Dip</div> <p>Roasted eggplant has a smoky taste and creamy texture, which makes it a great choice if you’re looking to switch up your flavor profiles! This dip is best served slightly warm or at room temperature, which really adds to the overall unique flavor of this <a target="_blank" href="https://www.warriormade.com/content/diet/roasted-eggplant-dip-baba-ganoush/" rel="noreferrer">roasted eggplant dip</a>. It makes a great afternoon snack that you can pair with keto veggies to make sure you’re getting plenty of vitamins and minerals.</p> <p>Roasted eggplant dip macros:<br /> Calories: 57<br /> Total fat: 4 grams<br /> Total carbohydrates: 3 grams<br /> Protein: 1 g<br /></p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hard-boiled-egg-cut-in-half-0154.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hard-boiled-egg-cut-in-half-0154.jp2" type="image/jp2"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hard-boiled-egg-cut-in-half-0154.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/hard-boiled-egg-cut-in-half-LR-0154.jpg" class="img-fluid" alt="hard-boiled-egg-cut-in-half-0154"> </picture> <div class="sub-head">Hard Boiled Eggs</div> <p>On the go and need to grab a quick snack that’s keto diet approved? Most gas stations and convenience stores sell hard-boiled eggs! Paired with a little salt and pepper or tabasco to add flavor, this low carb snack contains zero net carbs per serving and are packed with protein. Plus, they’re easy to prepare at home and make a great addition to any keto lunch!</p> <p>Hard boiled eggs macros<sup>4</sup>:<br /> Serving size: 1 large egg<br /> Calories: 78<br /> Total fat: 5.3 grams<br /> Total carbohydrates: 0.6 grams<br /> Protein: 6.3 grams<br /></p> <div class="sub-head">Chocolate Protein Shake</div> <p>Protein shakes are a great snack to make the night before, pop in the fridge, and grab on your way out the door or to snack on post-workout. The <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">Go2 protein powder</a> comes in a chocolate flavor, which is great to grab if you’re looking for something to satisfy your afternoon sweet-tooth. Unlike the majority of protein shakes on the market, this Go2 protein powder only contains 2.5 grams of carbs per a serving!</p> <p>Go2 Chocolate Protein macros:<br /> Serving size: 2 scoops<br /> Calories: 70<br /> Total fat: 2.5 grams<br /> Total carbohydrates: 2.5 grams<br /> Protein: 9 grams<br /></p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>Wrapping It Up</header> <p>Whether you’re in a rush and need to grab a quick snack or you’re just looking for something to munch on, there are plenty of keto-approved snack options out there that are not only yummy, but will keep you in ketosis. </p> <p>Our <a target="_blank" href="https://www.warriormade.com/content/diet/" rel="noreferrer">nutrition section</a> is jam-packed with hundreds of recipes to help you along you keto journey. At <a target="_blank" href="https://www.warriormade.com/" rel="noreferrer">Warrior Made</a>, we advocate health tools tools like keto to help you transform your body. And <a target="_blank" href="https://www.warriormade.com/content/exercise/" rel="noreferrer">our workouts</a>-simple enough to do at home-are sure to work up an appetite.</p> <div class="sub-head">Resources</div> <ol> <li><a target="_blank" href="https://www.sandiegouniontribune.com/news/health/sdut-seaweed-provides-vitamins-minerals-and-2012sep25-story.html" rel="noreferrer">Seaweed Provides Vitamins, Minerals and Antioxidants</a></li> <li><a target="_blank" href="https://perfectketo.com/is-popcorn-keto-friendly/" rel="noreferrer">Is Popcorn Keto?</a></li> <li><a target="_blank" href="http://www.berkeleywellness.com/healthy-eating/food/article/hydrogenated-oils" rel="noreferrer">Ask The Experts: Hydrogenated Oils</a></li> <li><a target="_blank" href="https://www.nutritionix.com/" rel="noreferrer">Nutritionix </a></li> </ol> </section> </article>

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