Best Keto Crackers to Buy in 2026: 4 Brands Compared by Net Carbs
The best keto crackers are cheese-based crisps such as Whisps and Moon Cheese, which run about 1 g net carbs per serving because they contain almost no starch or grain. Nut-flour and seed-based crackers marketed as "healthy," like Simple Mills or Mary's Gone Crackers, look similar on the shelf but run 14 to 15 g net carbs per serving — high enough to eat into most of a day's keto carb budget in one snack.
This guide compares real, current nutrition-label data for four widely available cracker brands so you can see exactly what you're buying before you check out. Prices and availability change — verify at checkout. It's part of our full best keto products buying-guide series.
What Makes a Cracker Keto-Friendly?
A cracker is keto-friendly when its net carbs (total carbs minus fiber) stay low enough to fit your daily budget, which for most people means under 5 g per serving. The lowest-carb crackers are made almost entirely from cheese, with little or no starch. Anything built from flour — even almond or coconut flour — adds carbs back through fillers, binders, and larger serving sizes.
Two ingredients decide most of the carb count:
- Base ingredient. Cheese crisps (just baked, dehydrated cheese) start near 0 g carbs. Nut-flour crackers add almond or coconut flour plus starches for crunch. Grain-based crackers use rice, quinoa, or wheat and carry the most carbs.
- Serving size. A 30 g serving of a starchy cracker looks reasonable until you compare it to a 1 oz serving of cheese crisps with a third of the carbs.
For the full method behind these numbers, see how to calculate net carbs — subtract fiber and non-impact sugar alcohols from total carbs to get the figure that counts toward ketosis.
Which Keto Crackers Have the Lowest Net Carbs?
Cheese crisps beat every flour-based cracker on net carbs, running about 1 g per serving versus 14 to 15 g for nut-flour and grain-based brands. None of the four brands compared here use sugar alcohols — their carb counts come straight from the ingredient base, not a sweetener trick.
| Brand | Net carbs/serving | Sugar alcohols | Price tier | Where to buy |
|---|---|---|---|---|
| Whisps Cheese Crisps | ~1 g (1 oz, ~12–17 crisps) | None | $$ | whisps.com, Amazon, Target |
| Moon Cheese | ~1 g (2 oz bag) | None | $$$ | mooncheese.com, Amazon, Target |
| Mary's Gone Crackers, Super Seed | ~14 g (30 g, ~13 crackers) | None | $ | marysgonecrackers.com, Amazon, Whole Foods |
| Simple Mills Almond Flour Crackers | ~15 g (30 g, ~17 crackers) | None | $$ | simplemills.com, Amazon, Target |
Whisps Cheese Crisps
Whisps crisps are made from 100% baked cheese, which is why they land at about 1 g total carbs and 0 g sugar per 1 oz serving.1 Protein runs 10 to 13 g per serving depending on the flavor (Parmesan is highest), and the line is gluten-free. They come in single-serve pouches as well as larger resealable bags, which makes portioning easy if you're tracking macros closely.
Moon Cheese
Moon Cheese is another all-cheese crisp, with the Cheddar variety listing 1 g carbs, 0 g sugar, and 11 g protein per 2 oz bag.2 The "Space Spice" flavors run slightly higher, at 2 g carbs per bag, still low enough to round to essentially zero net carbs. Moon Cheese sells mainly in shelf-stable pouches, which travel better than a wedge of cheese for lunches or road trips.
Mary's Gone Crackers, Super Seed Everything
Mary's Gone Crackers are made primarily from brown rice, quinoa, flax, and sesame seeds, and the Super Seed Everything variety lists 17 g total carbs and 3 g fiber per 30 g serving — about 14 g net carbs.3 This is a genuinely whole-food, allergen-conscious product (gluten-free, vegan), but the grain base means it doesn't fit a strict keto budget the way a marketing label like "gluten-free" or "clean ingredients" might suggest. Save it for a higher-carb refeed day or skip it if you're tracking closely.
Simple Mills Almond Flour Crackers
Simple Mills crackers use almond flour instead of grain, but a 30 g serving (about 17 crackers) still lists 17 g total carbs and 2 g fiber — around 15 g net carbs.4 That's the highest net-carb count of the four brands here, despite the "grain-free" label many shoppers read as automatically low-carb. They're a reasonable occasional pick if you portion carefully, but not an everyday keto staple at the listed serving size.
How We Picked These Crackers
We compared each brand's own published nutrition-facts panel (verified against manufacturer pages and label databases) for total carbs, fiber, sugar, and serving size, then calculated net carbs the same way for every product: total carbs minus fiber. We screened ingredient lists for grain flour, added sugars, and sugar-alcohol sweeteners, and we ranked the four brands by net carbs per serving rather than by taste, since we did not conduct a hands-on taste test. Price tiers reflect typical shelf pricing and will shift with retailer and package size.
Cheese Crisps vs. Nut-Flour and Grain Crackers: Which Should You Buy?
Cheese crisps are the better default for strict keto because they carry almost no carbs, while nut-flour and grain crackers work best as an occasional treat you portion deliberately. If you're under 20 g net carbs a day, a 14 to 15 g serving of a "healthy" cracker can eat most of your daily budget in one sitting.
- Choose cheese crisps (Whisps, Moon Cheese) for daily snacking, cheese boards, or anywhere you want crunch without touching your carb count.
- Choose nut-flour or grain crackers (Simple Mills, Mary's Gone Crackers) occasionally, with a small measured portion, and only if your daily carb target has room for it.
Add either category to your keto shopping list so you're not guessing in the aisle, and cross-check any packaged food against our keto food list before buying.
What Should You Check on the Label Before Buying?
Read the total carbs and fiber lines together, not just the front-of-package claims — "gluten-free," "grain-free," and "healthy" do not mean low-carb. Net carbs equal total carbs minus fiber (and minus non-impact sugar alcohols like erythritol, if present). A cracker with a small serving size can also flatter its numbers, so compare per-ounce, not just per-serving.
Watch for:
- Grain or legume flour (rice, quinoa, chickpea) high on the ingredient list — a signal the carb count will be higher.
- Serving size games — a 6-cracker "serving" on a bag you'll eat 20 of.
- Sugar alcohols like maltitol, which some brands subtract from net carbs on the label even though maltitol still raises blood sugar more than erythritol does.
Our keto grocery shopping list covers label-reading habits like this across every packaged-food category, and if crackers alone won't cover your snacking needs, our best keto snacks to buy guide rounds up more options beyond crackers.
Best Keto Crackers for Dips and Cheese Boards
Cheese crisps are the strongest pick for dips and cheese boards because their sturdy texture holds up to guacamole, spinach dip, or soft cheese without adding meaningful carbs. Whisps and Moon Cheese both come in flat, cracker-like shapes that scoop well. If you want more visual variety on a board, pair one cheese-crisp brand with a small, measured portion of a seed cracker for texture contrast — just count it toward your total.
Frequently Asked Questions
Are Whisps cheese crisps keto-friendly?
What crackers have the lowest net carbs?
Are Mary's Gone Crackers keto-friendly?
Can you eat Simple Mills crackers on keto?
What should I check on a cracker label before buying it for keto?
Are cheese crisps a good substitute for crackers on keto?
Works cited
Article history
- Reverified the Whisps nutrition source
- First published
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