Is Everything but the Bagel Seasoned Bite Sized Crackers Keto?

The Ingredient Breakdown

As a food scientist, I look past the marketing to the molecular structure of the food. When we analyze the ingredients list for these crackers, we immediately see why they fail the keto test. The primary issue isn't the seasoning—it's the vehicle delivering it.

The very first ingredient is unbleached enriched flour. This is a refined carbohydrate derived from wheat. On a keto diet, the goal is to limit net carbs to roughly 20-50 grams per day. A serving of these crackers contains a significant portion of that limit, coming almost entirely from this flour. It is a high-glycemic ingredient that causes rapid insulin spikes.

Further down the list, we find evaporated cane sugar and organic invert syrup. Keto strictly avoids added sugars because they provide empty calories and immediate glucose. Even though the sugar content per serving might seem low (2g), consuming any amount of added sugar is counterproductive to maintaining a state of ketosis. Additionally, rolled oats are present. While oats are a whole grain, they are still a source of starch and carbohydrates that are too high for a strict keto regimen.

Finally, the presence of whole wheat flour and wheat gluten confirms that this product is entirely grain-based. For a diet that relies on fats and proteins as fuel sources, these wheat-based crackers are essentially fueling the body with the exact macronutrient (carbohydrates) the diet aims to restrict.

Nutritional Value

Looking at the nutritional profile, a standard serving of these crackers (approx. 15 crackers) typically contains around 140 calories. While 140 calories isn't inherently high, the macronutrient distribution is wrong for keto. The majority of these calories come from carbohydrates, specifically from the flour and sugar.

The fat content is moderate, coming from high oleic sunflower oil. However, on a ketogenic diet, you want high fat intake to trigger ketone production. Relying on crackers for fat is inefficient because you are simultaneously ingesting too many carbs. The protein content is low, meaning these crackers do not offer the satiety benefits of a high-protein, high-fat snack.

Most importantly, the net carbohydrate count is the deciding factor. With the flour and sugar base, the net carbs per serving are likely too high to fit into a daily keto allowance without sacrificing other meals. Therefore, from a nutritional standpoint, these crackers do not align with the metabolic goals of a ketogenic diet.