Is ALDI 4 oz. Non-GMO White Cheddar Puffs Keto?

The Ingredient Breakdown

As a food scientist, I look at the ingredient list to determine the metabolic impact of a food, regardless of the marketing claims on the front of the bag. The first ingredient listed is cornmeal. This is the dealbreaker for keto. Cornmeal is essentially ground corn, which is a carbohydrate-heavy grain. Even though it is processed into a puff, your body will break it down into glucose, spiking your insulin levels and disrupting ketosis.

The second major flag is rice flour. Like cornmeal, rice flour is a refined grain product. It is often used in snack foods to create a light, crispy texture, but it adds a significant amount of net carbohydrates. The combination of cornmeal and rice flour places the carb count far too high for a standard keto diet, which typically limits net carbs to under 20-30 grams per day.

It is also important to note the presence of organic skim milk and organic whey. While dairy is generally allowed on keto, skim milk contains lactose (milk sugar). The carb count from the milk products, combined with the grain flours, makes the total carbohydrate load unsuitable for a low-carb lifestyle.

Nutritional Value

While the specific nutrition label for this exact ALDI product wasn't provided in the input data, we can infer the nutritional profile based on the ingredients. Products made with cornmeal and rice flour as the base typically contain anywhere from 15 to 25 grams of carbohydrates per serving. On a keto diet, a single serving of a snack like this could consume your entire carb allowance for the day.

The fat content comes primarily from soybean oil and the organic cheddar cheese. While the cheese provides some fat and protein, it is not enough to offset the high glycemic load of the grain base. Therefore, this snack does not fit the high-fat, low-carb macronutrient split required to maintain ketosis.