Keto grains, bread & snacks

Rice, bread, pasta, cereal and chips are the main foods keto removes — but every one has a good low-carb swap.

Lowest in net carbs per serving: shirataki noodles (0 g), keto bread (store-bought) (1.5 g), protein chips (3.5 g), low-carb tortilla (4.1 g).

Keto-friendly 4

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly grains, bread & snacks
Food	Net carbs	Calories	Protein	Fat	Fiber
Shirataki noodles 1 package (drained)	0 g	6	0 g	0 g	3 g
Keto bread (store-bought) 1 slice	1.5 g	45	5 g	2 g	8.5 g
Protein chips 1 bag	3.5 g	140	19 g	5.1 g	1.5 g
Low-carb tortilla 1 tortilla (8")	4.1 g	70	5 g	2.5 g	15 g

Limit — small portions 2

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions grains, bread & snacks
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Popcorn 1 cup air-popped	5.1 g	31	1 g	0.4 g	1.2 g	Pork rinds Parmesan Chips swaps →
Hominy ½ cup	9.8 g	60	1.2 g	0.7 g	2.1 g	Cauliflower Radishes Pork shoulder

Not keto 63

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto grains, bread & snacks
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Crackers 5 crackers	11 g	63	1.4 g	1.3 g	0.4 g	Parmesan Almond flour Flaxseed (ground) Chips swaps →
Rye bread 1 slice	14 g	83	2.7 g	1.1 g	1.9 g	Flaxseed (ground) Bread swaps →
Rice cakes 2 cakes	14 g	70	1.5 g	0.5 g	0.8 g	Flaxseed (ground) Parmesan Cucumber Chips swaps →
Potato chips 1 oz (about 15 chips)	14 g	149	1.8 g	9.5 g	0.9 g	Pork rinds Parmesan Pepperoni Chips swaps →
Granola bar 1 bar	15 g	118	2.5 g	5 g	1.3 g	Almonds Pecans Cereal swaps →
Taco & tostada shells 2 shells	15 g	124	1.7 g	5.7 g	1.7 g	Cheddar cheese Iceberg lettuce Low-carb tortilla Tortillas swaps →
Whole-wheat tortilla & wraps 1 tortilla (8")	15 g	127	4 g	4 g	4 g	Low-carb tortilla Romaine lettuce Collard greens Tortillas swaps →
Cheese puffs 1 oz	15 g	159	1.5 g	10 g	0.2 g	Pork rinds Parmesan Cheddar cheese Chips swaps →
Cheese crackers 1 oz (snack bag)	16 g	137	3.1 g	6.4 g	0.6 g	Parmesan Cheddar cheese Pork rinds Chips swaps →
Veggie straws & chips 1 oz	17 g	130	1 g	7 g	0.5 g	Pork rinds Parmesan Cucumber Chips swaps →
Garlic bread 1 slice	17 g	151	3.6 g	7.1 g	1.1 g	Mozzarella (shredded) Almond flour Garlic Bread swaps →
Tortilla chips 1 oz (about 10 chips)	18 g	132	2 g	5.8 g	1.5 g	Pork rinds Cheddar cheese Cucumber Chips swaps →
Pita chips 1 oz	18 g	128	3.3 g	4.3 g	1.1 g	Cucumber Pork rinds Celery Chips swaps →
Stuffing ½ cup	18 g	195	2.7 g	12 g	0.8 g	Keto bread (store-bought) Celery Breakfast sausage Breadcrumbs swaps →
Corn tortilla 2 tortillas	18 g	105	2.7 g	1.4 g	3 g	Low-carb tortilla Iceberg lettuce Cheddar cheese Tortillas swaps →
Cookies 2 cookies	19 g	133	1.1 g	5.9 g	0.5 g	Almond flour Erythritol Sugar-free chocolate chips Desserts swaps →
Caramel popcorn 1 oz	21 g	121	1.1 g	3.6 g	1.5 g	Pecans Pork rinds Chips swaps →
Graham crackers 2 full sheets	21 g	120	1.9 g	3 g	1 g	Almond flour Pecans Butter Chips swaps →
Hamburger & hot dog buns 1 bun	21 g	123	4.3 g	1.7 g	0.8 g	Iceberg lettuce Portobello mushrooms Keto bread (store-bought) Bread swaps →
Pancakes 2 pancakes (4")	22 g	173	4.9 g	7.4 g	0 g	Almond flour Cream cheese Eggs Cereal swaps →
Pretzels 1 oz	22 g	108	2.8 g	0.8 g	1 g	Pork rinds Almonds Chips swaps →
Wonton & egg roll wrappers 5 wonton wrappers	22 g	116	3.9 g	0.6 g	0.7 g	Cabbage Napa cabbage Daikon radish Flour swaps →
Matzo 1 sheet	23 g	111	2.8 g	0.4 g	0.8 g	Almond flour Flaxseed (ground) Parmesan Chips swaps →
Oats (rolled) ½ cup dry	23 g	152	5.3 g	2.6 g	4 g	Hemp hearts Chia seeds Flaxseed (ground) Cereal swaps →
English muffin 1 muffin	23 g	129	5.1 g	1 g	2 g	Almond flour Portobello mushrooms Bread swaps →
Whole wheat bread 2 slices	24 g	161	8 g	2.2 g	3.8 g	Almond flour Flaxseed (ground) Bread swaps →
Breakfast cereal 1 cup	24 g	108	1.7 g	0.3 g	0.8 g	Pecans Shredded coconut (unsweetened) Almond milk (unsweetened) Cereal swaps →
Cream of wheat (farina) 1 cup cooked	24 g	132	4.4 g	0.8 g	1.9 g	Hemp hearts Flaxseed (ground) Chia seeds Cereal swaps →
Soba noodles 1 cup cooked	24 g	113	5.8 g	0.1 g	0 g	Shirataki noodles Kelp Zucchini Pasta swaps →
Croissant 1 medium	25 g	231	4.7 g	12 g	1.5 g	Almond flour Mozzarella (shredded) Butter Bread swaps →
Hush puppies 3 hush puppies	25 g	195	4.1 g	8.7 g	1.9 g	Almond flour Cheddar cheese Jalapeño Flour swaps →
Bulgur 1 cup cooked	26 g	151	5.6 g	0.4 g	8.2 g	Cauliflower Parsley (fresh) Hemp hearts Rice swaps →
Buttermilk biscuits 1 medium biscuit	27 g	172	3.2 g	5.6 g	0.7 g	Almond flour Cheddar cheese Butter Bread swaps →
White bread 2 slices	27 g	154	5.1 g	1.9 g	1.6 g	Romaine lettuce Almond flour Portobello mushrooms Bread swaps →
Granola ½ cup	27 g	298	8.3 g	15 g	5.4 g	Pecans Shredded coconut (unsweetened) Pumpkin seeds Cereal swaps →
Sourdough bread 1 slice	28 g	152	6 g	1.4 g	1.2 g	Almond flour Bread swaps →
Waffles 2 frozen waffles	29 g	200	4.5 g	6.8 g	1.5 g	Eggs Mozzarella (shredded) Almond flour Cereal swaps →
Pizza 1 slice	29 g	287	11 g	13 g	2.4 g	Mozzarella (shredded) Almond flour Cauliflower Pizza swaps →
Buckwheat (kasha) 1 cup cooked	29 g	155	5.7 g	1 g	4.5 g	Cauliflower Hemp hearts Rice swaps →
Flavored instant oatmeal 1 packet (dry)	30 g	166	4 g	2 g	3.1 g	Hemp hearts Chia seeds Flaxseed (ground) Cereal swaps →
Chickpea pasta 2 oz dry (about 1 cup cooked)	30 g	190	11 g	3 g	5 g	Shirataki noodles Hearts of palm Zucchini Pasta swaps →
Whole-wheat pasta 1 cup cooked	31 g	174	7 g	2 g	4.6 g	Shirataki noodles Hearts of palm Zucchini Pasta swaps →
Cornbread 1 piece	31 g	198	4 g	5.7 g	1.4 g	Almond flour Coconut flour Jalapeño Bread swaps →
Wild rice 1 cup cooked	32 g	166	6.5 g	0.6 g	3 g	Cauliflower Mushrooms Hemp hearts Rice swaps →
Pita bread 1 large pita (6½")	32 g	165	5.5 g	0.7 g	1.3 g	Low-carb tortilla Romaine lettuce Cucumber Bread swaps →
Flour tortilla 1 tortilla (10")	33 g	220	5.9 g	5.8 g	2.5 g	Low-carb tortilla Romaine lettuce Collard greens Tortillas swaps →
Arepas 1 arepa	34 g	215	5.4 g	5.3 g	2.5 g	Queso fresco Avocado Pork shoulder Tortillas swaps →
Quinoa 1 cup cooked	34 g	222	8.1 g	3.6 g	5.2 g	Cauliflower Hemp hearts Rice swaps →
Couscous 1 cup cooked	34 g	176	6 g	0.3 g	2.2 g	Cauliflower Rice swaps →
Mexican rice 1 cup	35 g	215	3.8 g	6.1 g	1.4 g	Cauliflower Green bell pepper Salsa Rice swaps →
Grits & polenta 1 cup cooked	36 g	182	4.4 g	1.2 g	2.1 g	Cauliflower Cheddar cheese Cream cheese Cereal swaps →
Pasta 1 cup cooked	36 g	196	7.2 g	1.2 g	2.2 g	Zucchini Shirataki noodles Hearts of palm Pasta swaps →
Barley 1 cup cooked	38 g	193	3.5 g	0.7 g	6 g	Cauliflower Rice swaps →
Egg noodles 1 cup cooked	38 g	221	7.3 g	3.3 g	1.9 g	Cabbage Shirataki noodles Pasta swaps →
Rice noodles 1 cup cooked	41 g	190	3.2 g	0.4 g	1.8 g	Shirataki noodles Bean sprouts Zucchini Pasta swaps →
Udon noodles 1 pack (single serving)	42 g	210	5.2 g	0.8 g	1.6 g	Shirataki noodles Beef bone broth Napa cabbage Pasta swaps →
Naan 1 piece	43 g	262	8.7 g	5.1 g	2 g	Mozzarella (shredded) Almond flour Cauliflower Bread swaps →
White rice 1 cup cooked	44 g	205	4.3 g	0.4 g	0.6 g	Cauliflower Shirataki noodles Hearts of palm Rice swaps →
Instant ramen noodles 1 package (3 oz)	47 g	356	8.2 g	14 g	2.3 g	Shirataki noodles Chicken broth Eggs Pasta swaps →
Brown rice 1 cup cooked	48 g	248	5.5 g	2 g	3.2 g	Cauliflower Shirataki noodles Rice swaps →
Bagels 1 medium bagel	53 g	277	11 g	1.4 g	1.7 g	Mozzarella (shredded) Almond flour Bread swaps →
Gnocchi 1 cup	54 g	269	6.5 g	0.6 g	3.2 g	Mozzarella (shredded) Egg yolks Cauliflower Pasta swaps →
Soft pretzel 1 medium	78 g	389	9.4 g	3.6 g	2 g	Mozzarella (shredded) Almond flour Mustard Bread swaps →