| # NAME | NET CARBS PER SERVE (G) | CALORIES PER SERVE | PRICE AND QUANTITY |
|---|---|---|---|
| 3.5 | 135 | ~43.00 AUD for 12 X 40g bars | |
| 5 (varies based on flavour) | 211 (varies based on flavour) | ~18.00 AUD for 4 X 45g bars | |
| 5 | 210 | ~51.80 AUD for 12 X 40g bars | |
| 2 | 130 | ~13.00 AUD for 5 X 34g bars | |
| 1 | 180 | ~21.10 AUD for 309g | |
| 1.4 | 188 | ~19.00 AUD for 330g | |
| 2.4 | 423 | ~15.00 AUD for 300g | |
| 1 | 150 | ~7.80 AUD for 60g | |
| 4 | 140 | ~80.00 AUD for 12 x 32g bags | |
| 2.8 | 116 | ~4.50 AUD for 80g | |
| Approx. 0.7 | Approx. 61 | ~3.50 AUD for 90g | |
| 2 | 140 | ~8.30 AUD for 64g | |
| 3 | 170 | ~10.30 AUD for 64g | |
| 5 | 90 | ~14.40 AUD for 193g | |
| 1.6 | 109 | ~7.50 AUD for 473ml | |
| 2.0 | 128 | ~12.00 AUD for 475ml | |
| 1.4 | 125 | ~13.00 AUD per 520ml | |
| 2.7 | 97 | ~47 AUD for 10 X 30g packs | |
| 0 | 80 | ~10.40 AUD for 70g | |
| 0 | 80 | ~7.50 AUD for 49.5g | |
| 1 | 130 | ~20.60 AUD for 284g | |
| 2 | 170 | ~3.50 AUD for 30g | |
| 3 | 180 | ~24.00 AUD for 340g | |
| 1 | 127 | ~2.50 AUD for 5g | |
| Approx 1.6 | Approx. 168 | ~3.30 AUD for 60g | |
| 4.2 | 179 | ~5.00 AUD for 27g |
Snacking can be tricky on a ketogenic diet due to high carbs in many snacks. However, you don’t have to give them up.
We’ve compiled a list of low-carb, keto-friendly snacks available in Australia, at supermarkets like Woolworths and Coles or online. Enjoy a variety of sweet and savoury options without the stress!
Keto Snacks to Buy In-Store & Online 🛒
1. Slim Secrets, Bare Bar, Berries and Cream
This bar is packed with all-natural ingredients and contains just 3.5g of net carbs per serving. It’s perfect for those on a low-carb diet! Where to buy: Their online store
2. Chief, Collagen Bar
This nut-butter based bar has 4 unique flavours and each bar has only 5g of net carbs (though this varies based on flavour). Where to buy: Their online store, Amazon
3. Dang, Keto Bar, Peanut Butter
A 100% plant-based peanut butter bar made from whole foods with only 5g of net carbs per serve! Where to buy: iHerb
4. Atkins, Endulge, Caramel Nut Chew Bar
Atkin’s chocolate-coated bar with only 2g of net carbs per serve makes a fantastic to-go snack. Where to buy: iHerb
1. Livlo Granolo, Keto Granola, Cinnamon Almond Pecan
Livlo Granolo offers gluten-free and vegan-friendly granola with 1g of net carbs per serve. Where to buy: iHerb
2. Keto Premium, Paleo Granola
Low-carb granola with 1.4g of net carbs per serve. It’s loaded with macadamia nuts that are rich in healthy fats! Where to buy: Brookfarm (online)
3. Kereal, Caramel Nut Job Cereal
This caramel-flavoured cereal has only 2.4g of net carbs per serve and makes the ultimate nutritious breakfast snack! Where to buy: Their online store
1. Whisps, Parmesan Cheese Crisps
Made with just one ingredient, these are high in protein and have 1g of net carbs per serve!
Where to buy: iHerb
2. Quest Nutrition, Tortilla Style Protein Chips
With 18g of protein and 4g of net carbs per serve, these nacho cheese chips make a great substitute for unhealthy snacks. Where to buy: iHerb
1. Lindt EXCELLENCE, 90% Cocoa 100g
A chocolate bar with rich and well-balanced cocoa flavour and only 2.8g of net carbs per serve. Where to buy: Woolworths, their online store
2. Well Naturally, Bar, Sugar-Free Dark 90g
Well Naturally’s rich dark chocolate bar has around 0.7g of net carbs per serve! Where to buy: Woolworths
1. SuperFat, Keto Cookie Bites, Peanut Butter Chocolate Chip
These cookie bites have a rich, delicious, and smooth peanut butter flavour and just 2g of net carbs per serving! Where to buy: iHerb
2. Kiss My Keto, Keto Cookies
Quick-and-easy no-bake cookies with 3g of net carbs per serve. These come in 2 flavours: vanilla (butter) and chocolate chip. Where to buy: iHerb
3. Lenny & Larry’s, Keto Cookie, Chocolate Chip
Gluten-free chocolate chip cookies with 3g of net carbs per serve. Where to buy: iHerb
1. Fropro, Dairy Free Chocolate Frozen Dessert
An Aussie made and owned brand with 2g of net carbs per serve and a delicious fudgy chocolate flavour. Where to buy: Woolworths
2. Denada Sugar Free Milk Choc Chip Frozen Dessert Ice Cream
Containing only 2g of carbs per serving, this choc chip ice cream contains all-natural ingredients and has no added sugar. Where to buy: Woolworths
3. Treat Yo Self, Royal Treatmint Ice Cream
A 99% sugar-free ice cream with 1.4g of net carbs per serve. Perfect for mint and chocolate lovers! Where to buy: Go Vita + other shops. Check stockists here.
1. KOOEE! Grass-fed Beef Jerky, Classic Sea Salt
Sea salt beef jerky from organic grass-fed beef with 2.7g of net carbs per serve! Where to buy: Amazon
2. Epic Bar, Artisanal Pork Rinds, Sea Salt & Pepper
These pork rinds are seasoned with a blend of salt, pepper, and other spices and contain 0g of carbohydrates! Where to buy: iHerb
3. Pork King Good, Flavored Chicharrones (Pork Rinds), Himalayan Pink Salt & Vinegar
Pork King Good’s pork rinds are light and crunchy and contain 0g of carbohydrates! Where to buy: iHerb
1. Now Foods, Real Food, Organic Brazil Nuts, Unsalted
These Brazil nuts have a deep and rich flavour and are packed with selenium, an essential dietary mineral. They contain 1g of net carbs per serve! Where to buy: iHerb
2. SuperFat, Keto Nut Butter, Cacao Coconut
This to-go snack is made from cacao, coconut, almond, and macadamia nut butter and contains only 2g of net carbs per serving! Where to buy: iHerb
3. Nuttzo, Keto Butter, 7 Nuts & Seeds
Delicious keto butter with 3g of net carbs per serve! Where to buy: iHerb
1. Ceres Organics Roasted Seaweed Nori Snack
The perfect snack to take on the go with less than 1g of net carbs per serving! Where to buy: Amazon
2. Woolworths Sliced Mild Salami With Tasty Cheese, Garlic Stuffed Olives
A snack with no artificial flavouring, colouring, or preservatives and around 1.6g of net carbs per serving! Where to buy: Woolworths
3. Keto Naturals, Crispy Cauli, Garlic & Herbs Bites
These are a fantastic substitute for potato chips with around 4g of net carbs per serving! Where to buy: YoKeto
What is a Keto Diet? 👀
A Keto diet is a way of eating that focuses on foods high in fat, moderate in protein, and very low in carbohydrates.
The idea is to get more calories from fat than from carbs. This change makes your body switch to a state called “ketosis,” where it starts burning fat for energy instead of carbs. This can help with weight loss and may have other health benefits.
In a Keto diet, you eat things like meats, fish, nuts, avocados, and healthy oils, while avoiding foods like bread, pasta, sugar, and most fruits. It’s a diet that requires careful planning to make sure you’re getting the right balance of nutrients.
What Can/Can’t You Eat on Keto? 🤔
Foods to Eat on Keto:
| Food Category | Examples |
|---|---|
| Meats | Beef, lamb, pork, chicken, turkey |
| Fatty Fish | Salmon, trout, mackerel, sardines |
| Eggs | Whole eggs |
| Butter and Cream | Grass-fed butter, heavy cream |
| Cheese | Cheddar, goat, cream, blue, mozzarella |
| Nuts and Seeds | Almonds, walnuts, flaxseeds, pumpkin seeds |
| Healthy Oils | Coconut oil, olive oil, avocado oil |
| Avocados | Whole avocados, freshly made guacamole |
| Low-Carb Veggies | Green veggies, tomatoes, onions, peppers |
| Condiments | Salt, pepper, herbs, and spices |
Foods to Avoid on Keto:
| Food Category | Examples |
|---|---|
| Sugary Foods | Soda, fruit juice, smoothies, cake, ice cream, candy |
| Grains or Starches | Wheat-based products, rice, pasta, cereal |
| Fruit | All fruit, except small portions of berries |
| Beans or Legumes | Peas, kidney beans, lentils, chickpeas |
| Root Vegetables | Potatoes, sweet potatoes, carrots, parsnips |
| Low-Fat Products | Low-fat mayonnaise, dressings, and spreads |
| Some Condiments | Ketchup, barbecue sauce, honey mustard |
| Unhealthy Fats | Processed vegetable oils, mayonnaise |
| Alcohol | Beer, wine, liquors |
| Sugar-Free Diet Foods | Foods high in sugar alcohols, refined foods |
Best Keto Snacks Australia FAQs
Is popcorn okay for keto?
Can I eat crackers on keto?
Traditional crackers are high in carbohydrates and not suitable for a keto diet. However, there are keto-friendly cracker alternatives available that are made with low-carb ingredients like almond flour, flaxseeds, or cheese.
What are the recommended macros for keto?
The standard macronutrient breakdown for a ketogenic diet typically ranges around:
- 70-80% fats
- 10-20% protein
- 5-10% carbohydrates (20-25g net carbs daily)
However, these ratios can vary based on individual needs, goals, and tolerance. It’s important to personalise these macros to your specific body requirements and health goals.
What are the best keto snacks at Woolworths?
Some of the best keto snacks at Woolworths include nuts and seeds, cheese snacks, olives, avocado, and pre-packaged meats like salami or prosciutto.
Updates Made: Slim Secrets, Bare Bar, Double Choc replaced by Slim Secrets, Bare Bar, Berries and Cream – Double Choc flavour is no longer available. | Quest Nutrition, BBQ Protein Chips replaced by Quest Nutrition, Tortilla Style Protein Chips – BBQ flavour is currently not available. | SuperFat, Keto Cookie Bites, Chocolate Chip replaced by SuperFat, Keto Cookie Bites, Peanut Butter Chocolate Chip – Chocolate Chip flavour is not available. Current recommendation is lower in net carbs. | Lenny & Larry’s, Keto Cookie, Chocolate Chip replaced by Catalina Crunch, Keto Sandwich Cookies – Lenny & Larry’s Keto Cookie is no longer available. Current recommendation is low in carbs and sugar and high in good fats.
References
