| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| black olives | -6.7g | ✅ Keto |
| avo | 0.0g | ✅ Keto |
| cinnamon | 0.0g | ✅ Keto |
| ear of corn | 0.0g | ✅ Keto |
| jack daniels | 0.0g | ✅ Keto |
Snack foods span the full carb spectrum — from essentially zero-carb options like pork rinds and hard cheese to extreme outliers like rice cakes (75.9g net carbs/100g) and hard candy (98g/100g). Understanding which snacks work on a ketogenic or low-carb diet requires reading past the marketing language and going straight to the nutrition label.
The most reliable zero-carb snacks are animal proteins: beef jerky (look for low-sugar varieties), hard-boiled eggs, string cheese, and pork rinds. Mixed nuts average 8–15g net carbs per 100g depending on type — macadamia nuts (5.2g) and pecans (4g) are the keto-friendliest. Almonds deliver 9.1g net carbs per 100g, which is workable in a 28g (1oz) portion (about 2.6g net carbs per serving).
Chips are universally high-carb. Tortilla chips contain 67.1g net carbs per 100g. Nacho chips are 55.7g. Even "baked" or "multigrain" chips are similarly high. A single 1oz serving of potato chips delivers around 15g net carbs. Keto chip alternatives made from cheese or pork rinds exist, but standard snack chips are off the table on a strict low-carb plan.
True zero-carb snacks include pork rinds (0g net carbs), plain beef jerky (varies — look for no added sugar), hard-boiled eggs (0.6g each), string cheese (0–1g), pepperoni slices (0.6g/100g), and hard cheeses like cheddar (0.4g/100g).
No — rice cakes contain 75.9g net carbs per 100g, one of the highest of any snack food. Despite being marketed as a diet food, they are extremely high in net carbs. A single plain rice cake has about 7g net carbs.
Standard potato, corn, and tortilla chips are not keto-friendly. Low-carb alternatives include cheese crisps (0–1g net carbs), pork rind crisps (0g), and specific keto chip brands made from almond flour or cheese. Always check net carbs on the label.
Yes — dill pickles are one of the best keto snacks. Dill pickles contain about 2.1g net carbs per 100g, and a single spear has under 1g. They also provide electrolytes (sodium), which is valuable on keto where electrolyte loss is common. Avoid sweet pickles or bread-and-butter pickles, which have added sugar.
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