Best Keto Snacks to Buy on Amazon: 6 Low-Carb Picks Compared

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The hardest part of keto is often not breakfast or dinner. It is 3 pm, when the vending machine starts calling and the usual crackers, granola bars and chips are off the table. Having a few of the best keto snacks in your bag or desk drawer makes that moment easy instead of a test of willpower.

In this guide we compare six popular low-carb snacks you can order on Amazon, using the nutrition labels from manufacturers and retailers, and add the cheap whole-food snacks that often do the job just as well. You will also find a free snack picker further down: enter the net carbs you have left today and it shows which snacks still fit, sorted by protein.

Quick picks: the best keto snacks at a glance

1. Most protein: Quest Tortilla Style Protein Chips, 19 g protein and 4 g net carbs per bag.
2. Best crunchy cheese snack: Moon Cheese, made from 100% cheddar with 2 g carbs per serving.
3. Lowest carb cracker swap: Whisps Cheddar Cheese Crisps, 1 g carb per serving.
4. Best zero carb meat snack: Chomps Original Beef Sticks, 0 g carbs and 10 g protein.
5. Best chip swap: EPIC Pork Rinds, 0 g carbs and 8 g protein per serving.
6. Best sweet option: Perfect Keto Bars, 3 to 4 g net carbs according to the brand.

What makes a snack keto friendly?

A snack works on keto when it fits inside your daily carb limit without crowding out your meals. If your daily limit is low, for example 20 g of net carbs, a snack with 1 to 4 g leaves plenty of room, while one with 15 g can use up most of your day on its own. Net carbs are total carbohydrates minus fiber. If you want the details, including how to treat sugar alcohols, read our guide on how to calculate net carbs.

Three things on the label matter most:

• Net carbs per serving. Check the serving size first. A bag that looks like one serving can contain two or three.
• Protein. Reviews of feeding studies show that higher-protein meals lead to a modest increase in fullness and satiety hormones (Leidy et al., American Journal of Clinical Nutrition, 2015). A snack with 8 to 20 g of protein is more likely to hold you until dinner than one that is almost pure fat.
• The sweetener. Sugar alcohols are not all equal. In a large review, maltitol had a glycemic index of about 35, while erythritol had a glycemic index of 0 (Livesey, Nutrition Research Reviews, 2003). Bars sweetened with maltitol can affect blood sugar more than the “net carbs” claim on the front suggests.

Keto snack comparison table

All values are per serving as printed on the label or listed by retailers at the time of writing. Recipes and flavors change, so check the pack you buy.

*Net carbs as calculated by the brand, which subtracts fiber and allulose.

Find your snack with the free keto snack picker

Type in how many grams of net carbs you still have left today, choose one or two servings and, if you like, filter for dairy-free or nut-free options. The picker lists the snacks that fit, with the highest protein first, and shows which ones would push you over. If you take medication for diabetes, blood pressure or your heart, have kidney disease, or are pregnant, it asks you to speak with your doctor first instead of giving a list.

The best keto snacks to buy on Amazon

1. Quest Tortilla Style Protein Chips

Quest makes its chips from protein isolates instead of corn or potato, which is how they reach 19 g of protein per 32 g bag. According to the label, a bag of the Loaded Taco flavor has 140 calories, 5 g total carbs, 1 g fiber (so 4 g net carbs) and 300 mg sodium (as listed on Vitacost). They contain milk protein, so they are not suitable if you avoid dairy.

Good to know: at 4 g net carbs these are the highest carb option in this list, but also by far the highest in protein. They work best as a planned snack rather than something you graze on.

2. Moon Cheese Cheddar

Moon Cheese is cheddar that has been dried until it turns crunchy, with a single ingredient: cheese. A 30 g serving (about 1/3 cup) provides 190 calories, 15 g fat, 2 g carbs, 0 g sugar, 11 g protein and 380 mg sodium (label on Vitacost). Because it is shelf stable it is easy to keep in a car, desk or travel bag.

3. Whisps Cheddar Cheese Crisps

Whisps are thin baked cheese crisps that work well as a cracker replacement for dips, tuna salad or guacamole. A 28 g serving of about 14 crisps has 170 calories, 1 g carbs, 10 g protein and 340 mg sodium. It also contains 10 g of saturated fat (label on Vitacost), which is half of the 20 g Daily Value the FDA uses on food labels. Worth knowing if your doctor has asked you to watch saturated fat.

4. Chomps Original Beef Sticks

Chomps are meat sticks made from grass-fed beef with no sugar. One 1.15 oz stick of the Original flavor lists 100 calories, 7 g fat, 0 g carbs, 10 g protein and 380 mg sodium (Stop and Shop listing). They are dairy-free and nut-free, which makes them one of the most flexible options in the picker.

Good to know: many regular beef jerky products are cured with sugar or teriyaki glazes. Always read the carb line before you assume a meat snack is keto.

5. EPIC Pork Rinds Sea Salt and Pepper

Pork rinds are the classic keto chip swap. EPIC fries its pork skins in pork fat and states 8 g of protein and less than 1 g of carbs per serving (EPIC Provisions). A nutrition database entry for the Sea Salt and Pepper flavor lists a 14 g serving with 80 calories, 5 g fat, 0 g carbs and about 270 mg sodium (MyFoodData). They are light, so a full bag adds up faster than you might expect.

6. Perfect Keto Bars

Perfect Keto Bars are built on nut butter, collagen and cacao butter, and the brand advertises 3 to 4 g net carbs and up to 12 g protein per bar, with no added sugar or sugar alcohols (Perfect Keto). An independent product page lists about 240 calories, 18 g fat, 10 g total carbs and 2 g fiber per bar, with allulose and stevia as sweeteners (Garage Gym Reviews). The low net carb figure therefore depends on subtracting allulose. The FDA lets manufacturers leave allulose out of the total and added sugars lines and count it at 0.4 calories per gram (summary by Nutritional Outlook).

Good to know: when we checked, two of the four flavors were sold out on the brand store, so availability on Amazon may vary by flavor. They contain nuts.

Whole-food keto snacks that cost less

Packaged snacks are convenient, but a few simple foods match them on carbs and often beat them on price. These values come from USDA data:

• Hard-boiled egg: one large egg has about 6.3 g protein and 0.6 g carbs (USDA data via University Hospitals).
• String cheese: 1 oz of part-skim mozzarella has about 7.4 g protein and 1.1 g carbs (USDA data via University Hospitals).
• Pumpkin seeds: 1 oz of roasted kernels has about 9.4 g protein, 3.8 g carbs and 1.1 g fiber, so about 2.7 g net carbs (USDA data via University Hospitals).
• Nuts: per 1 oz, almonds have 6 g carbs and 4 g fiber, pecans and macadamias 4 g carbs and 2.5 g fiber, while pistachios (8 g carbs, 3 g fiber) and cashews (9 g carbs, 1.5 g fiber) are much higher (Almond Board chart based on USDA data).
• Avocado: a whole California avocado has about 15 g carbs but 11.8 g fiber, so half an avocado is roughly 1.6 g net carbs (USDA data via University Hospitals).

For more ideas to stock your kitchen, see our keto shopping list for beginners.

How to choose the right keto snack

• Start from your carb budget. If you are on 20 g net carbs a day, zero and 1 g snacks are the safest choices. On 40 to 50 g you have more room for chips or bars.
• Pick protein when you are actually hungry. Beef sticks, protein chips, eggs and cheese are more filling than pure fat snacks.
• Check allergens. Cheese crisps and protein chips contain milk, bars and many trail mixes contain nuts. Use the filters in the picker.
• Think about where you eat it. Shelf-stable snacks such as Moon Cheese, pork rinds and meat sticks travel well. Our guide to keto snacks for travel has more options.
• Match the texture you miss. Craving chips? Try pork rinds or protein chips. Missing crackers? Cheese crisps. Want something sweet? A bar or a few squares of high cocoa chocolate.

Common keto snacking mistakes

• Ignoring the serving size. Net carbs are listed per serving, not per bag.
• Trusting the word “keto” on the front. Marketing on the front of the pack is no substitute for the nutrition panel. Read the panel and the ingredients instead.
• Eating straight from a big bag. Portion snacks into small containers so 1 oz of nuts does not become 4 oz.
• Forgetting the sodium. Several snacks here contain 300 to 400 mg of sodium per serving. That can be helpful in your first keto weeks (see our keto flu guide), but if your doctor has told you to limit salt, count it. The Daily Value for sodium is 2,300 mg (FDA).
• Snacking out of habit. Many people find they need fewer snacks once they are adapted to keto. If you are not hungry, you can skip it.

When to see a doctor

Talk to a doctor before starting keto if you take medication for diabetes, blood pressure or a heart condition, if you have kidney disease, or if you are pregnant or breastfeeding. Keto can lower blood sugar and blood pressure quickly, and some diabetes medications are not safe to combine with a very low carb diet without supervision. Get medical help right away if you have chest pain, fainting, confusion, a strong irregular heartbeat or vomiting that will not stop.

Final verdict

The best keto snacks are the ones that fit your carb budget, keep you full and are easy to grab when hunger hits. For protein, Quest Protein Chips and Chomps beef sticks stand out. For a crunchy, nearly carb-free swap, Whisps, Moon Cheese and EPIC pork rinds are hard to beat, and Perfect Keto Bars cover the sweet tooth. Do not overlook eggs, cheese, nuts and seeds either: they are cheaper and just as keto friendly. Use the snack picker above to see what fits your day.

Related articles

• Best Keto Snacks for Travel
• Keto Diet for Picky Eaters
• Net Carbs vs Total Carbs: How to Count Them Right
• Best Keto Sweeteners Compared
• The Ultimate Keto Shopping List for Beginners
• Keto Macro Calculator

FAQ

Question: How many carbs should a keto snack have?
Answer: Most keto snacks have 0 to 5 g of net carbs per serving. What matters is how the snack fits into your daily total, so check your remaining carbs with the snack picker above before you eat.

Question: Are pork rinds healthy on keto?
Answer: Pork rinds are carb free and provide some protein, but they are also salty and easy to overeat. They are a useful chip replacement in moderate portions, ideally alongside plenty of vegetables in your meals.

Question: Can I eat nuts on keto?
Answer: Yes, most nuts fit in small portions. Pecans, macadamias, walnuts and almonds are lowest in net carbs. Cashews and pistachios are higher, so weigh or count your portion.

Question: Are keto bars a good snack?
Answer: They can be, as long as you check the sweetener and the full carb count. Bars sweetened with erythritol, allulose or stevia tend to fit keto better than bars with maltitol.

Question: Do I need snacks on keto at all?
Answer: No. Snacks are optional. Many people eat two or three satisfying meals and find they are not hungry in between. Snacks are useful when meals are far apart or you are very active.

This article is for general information and does not replace advice from your doctor or dietitian.