Is Multi-Seed Original Crunchy Baked Rice Crackers Keto?

The Ingredient Breakdown

As a food scientist, I look past the marketing claims of 'whole grains' and 'baked' to the molecular structure of the ingredients. The primary issue for keto dieters here is the carbohydrate source. The very first ingredient is BROWN RICE FLOUR. While brown rice is a whole grain, it is still a high-starch carbohydrate. When ground into flour, it has a high glycemic impact, meaning it will raise your blood glucose levels significantly—exactly what the keto diet aims to avoid.

Further down the list, we encounter POTATO STARCH. This is a pure starch derived from potatoes. In the food industry, starches are used to provide texture and crispness, but they are essentially pure carbohydrates. For a keto dieter, potato starch is a major red flag as it contributes a high amount of digestible carbs with very little fiber to offset the net carb count.

The final keto offender is hidden in the TAMARI SOY SAUCE POWDER. This powder contains MALTODEXTRIN. Maltodextrin is a highly processed sugar substitute derived from starch (often corn or rice). It has a glycemic index higher than table sugar (often 105-110 compared to sugar's 65). Even though it's used in small amounts as a flow agent in the seasoning, its high glycemic load can be enough to disrupt ketosis for sensitive individuals.

Nutritional Value

Looking at the nutritional profile, these crackers likely fall into the category of a high-carb snack. A standard serving of rice crackers usually contains between 15g to 20g of total carbohydrates. Even if the package claims a moderate amount of fiber, the net carbs (Total Carbs minus Fiber) will almost certainly exceed the strict keto daily limit of 20g net carbs in a single serving.

The presence of OLIVE OIL and SESAME SEEDS does provide some healthy fats, but not enough to counteract the massive carbohydrate load from the rice and potato starch. The calorie count is generally moderate, but on keto, the source of calories matters more than the total count. You want your calories to come from fats, not carbohydrates. Therefore, while these crackers might fit into a low-fat diet, they are nutritionally unsuitable for a high-fat ketogenic lifestyle.