Swaps / chips
The best keto substitutes for chips
An ounce of potato or tortilla chips (about a small handful) has 13.6 to 16.2 grams of net carbs. Crunchy, salty keto snacks are easy to find once you know where to look.
Potato chips: 13.6 g netPork rinds: 0 g net
5 swaps that work
01Pork rinds0 g net · 1 oz (28 g)
- Best for
- Snacking, dips, nachos
- How
- Zero carbs and very crunchy. Look for flavors without sugar in the seasoning.
02Cheese crisps0.8 g net · 1 oz (28 g)
- Best for
- Snacking and salsa
- How
- Buy them or bake shredded cheese until crisp.
03Pepperoni chips0.3 g net · 1 oz (28 g)
- Best for
- Pizza-flavored snacking
- How
- Bake or microwave pepperoni slices on paper towels until crisp.
04Seaweed snacks0.2 g net · 1 package (5 g)
- Best for
- Light, salty crunch
- How
- Eat straight from the pack.
05Zucchini chips2.6 g net · 1 cup sliced (124 g)
- Best for
- A vegetable chip
- How
- Slice very thin, salt, and dehydrate or bake low until crisp.
Tips from the kitchen
- “Veggie chips” are usually potato starch with vegetable powder for color.
- For nachos, pile toppings on pork rinds or cheese crisps.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for chips?
It depends on the dish. Pork rinds is best for snacking, dips, nachos; Cheese crisps is best for snacking and salsa; Pepperoni chips is best for pizza-flavored snacking.
How many carbs does the swap save?
A serving of potato chips (1 oz (28 g)) has about 13.6 g of net carbs. Pork rinds (1 oz (28 g)) has about 0 g.
Is potato chips keto?
Not keto-friendly. About 14 net carbs per ounce.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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