Is Ritz crackers everything flavour 1x13.7 oz Keto?

The Ingredient Breakdown

To understand why this product fails the keto test, we have to look at the very first ingredient listed: Unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate [vitamin B1], riboflavin [vitamin B2], folic acid). This is a highly processed wheat product that acts as a rapid-release carbohydrate. On a keto diet, the goal is to limit net carbs to usually under 20-50 grams per day. A few servings of these crackers would likely blow that entire daily allowance immediately, kicking you out of ketosis.

The fat source is also concerning for a 'clean' keto approach. The product utilizes a blend of soybean and/or canola oil along with palm oil. Soybean and canola oils are highly processed seed oils that are often avoided in health-conscious keto circles due to their high omega-6 fatty acid content, which can promote inflammation.

Furthermore, the 'Everything' flavor profile relies on hidden sugars. Beyond the obvious sugar and dextrose (a form of sugar derived from corn), the inclusion of high fructose corn syrup is a major red flag. This sweetener is known to cause blood sugar spikes and is strictly avoided on keto. Even the savory elements like dried minced onions and garlic powder contain trace carbohydrates that add up when combined with the flour base.

Nutritional Value

When analyzing the nutritional profile of Ritz crackers everything flavour, the numbers tell a clear story. A standard serving contains a significant amount of calories derived almost entirely from carbohydrates and processed fats. The presence of high fructose corn syrup and sugar ensures that the glycemic load of this snack is high, meaning it will spike your insulin levels—a reaction that the keto diet aims to prevent entirely.

While the crackers do contain some fiber from oat fiber, the net carb count remains far too high to fit within the strict limits of a ketogenic diet. The nutritional value is also diluted by the fact that the vitamins listed (niacin, iron, thiamine, etc.) are synthetic additives sprayed onto the flour after processing, rather than naturally occurring nutrients found in whole foods. Therefore, from a nutritional density standpoint, these crackers offer 'empty calories' that provide energy but very little in terms of micronutrient benefits.