Is Herb Crackers Keto?

The Ingredient Breakdown

When evaluating a product for the keto diet, we look past the marketing buzzwords like "whole grain" and focus on the carbohydrate load. The first ingredient listed for these crackers is Brown Rice. While brown rice is a nutritious whole grain, it is strictly off-limits on keto. It is starch-dense and will spike blood glucose levels, which inhibits ketone production.

Next, we see Quinoa. Often touted as a superfood, quinoa is technically a seed, but it acts like a grain in terms of macronutrients. It contains a significant amount of carbohydrates and protein, but very little fat, which throws off the high-fat ratio required for keto.

The saving grace of the ingredient list is the inclusion of Flax Seeds and Sesame Seeds. These are excellent keto staples, providing fiber and healthy fats. However, in this product, they are secondary ingredients, meaning the volume of rice and quinoa vastly outweighs the nutritional benefits of the seeds. Finally, the Tamari (soy sauce) adds a negligible amount of carbs, but the damage is already done by the rice base.

Nutritional Value

To understand why these crackers fail, we have to look at the estimated nutritional profile. A standard serving of crackers made primarily from rice and quinoa typically contains 15 to 20 grams of net carbohydrates per serving. On a standard keto diet, you aim for 20 to 50 grams of net carbs per entire day. Eating just one serving of these crackers would consume nearly your entire daily carb allowance, leaving no room for vegetables or other necessary nutrients.

Furthermore, the fat content is incredibly low. Keto is not just about low carbs; it is about high fat. These crackers are likely less than 3 grams of fat per serving. This macronutrient profile (high carb, low fat) is the exact opposite of what you need to fuel your body on keto. While they may be lower in calories than a butter cracker, the caloric density comes from carbohydrates, which are restricted on this diet.