Is Simply Natural Blue Corn Tortilla Chips Keto?

The Ingredient Breakdown

To understand why these chips fail the keto test, we need to look at the source of the carbohydrates. The ingredient list is deceptively simple: Organic Blue Corn, Expeller-Pressed Sunflower Oil, and Sea Salt. There are no hidden sugars or maltodextrin, but the main ingredient is the problem.

Organic Blue Corn is the primary flag here. Corn is a grain, and grains are strictly limited on the keto diet. Even though blue corn has a slightly lower glycemic index than yellow corn due to its anthocyanin (antioxidant) content, it is still composed almost entirely of starch. When you process corn into chips, you are essentially concentrating those carbohydrates. A serving size of these chips (usually around 10-12 chips) can easily contain 15 to 20 grams of net carbohydrates. For someone aiming to stay under 20 grams of carbs per day to maintain ketosis, eating a single serving of these chips would consume your entire daily allowance, leaving no room for vegetables or other meals.

The Expeller-Pressed Sunflower Oil is technically keto-compliant as it is a pure fat source with zero carbohydrates. However, from a food science perspective, it is an industrial seed oil. While it won't kick you out of ketosis, many health-conscious consumers prefer avocado oil or coconut oil for their stability and fatty acid profile. The absence of this oil in the ingredients isn't a carb issue, but it is worth noting for those concerned about inflammatory seed oils.

Nutritional Value

Looking at the nutrition label, the chips appear 'clean' on the surface. A standard serving contains roughly 140 calories, 6 grams of fat, and 18 grams of total carbohydrates. Because the ingredients are whole corn, there is about 2 grams of fiber per serving, bringing the net carb count to roughly 16 grams.

For a standard diet, 16 grams of carbs is moderate. However, for the keto diet, this is a 'diet buster.' The goal of keto is to force the body into a metabolic state of ketosis by drastically reducing carbohydrate intake. Consuming 16 grams of carbs from a snack food like corn chips spikes blood glucose and insulin levels, which inhibits fat burning. While the chips provide some energy, they lack the high-fat, low-carb macronutrient ratio required to sustain a keto lifestyle. They are a high-carb, moderate-fat snack, which is the opposite of what a keto dieter needs.