Can I eat celery on a keto diet? What are the best keto-friendly snacks to enjoy? Find out the answers to these questions and more.

Exploring the Keto Diet

The ketogenic, or keto, diet is a popular eating plan that limits carbohydrates and focuses on protein and healthful fats. People who follow a keto diet try to limit their carb intake to 50 grams (g) per day. The purpose of this restriction is to force the body to use ketones, which are acids formed in the liver, or fat to provide caloric needs.

Nut Butters: A Keto-Friendly Option

There are many different nut butters to choose from, including peanut, almond, and sesame. Nut butters are high in fat and protein but low in carbs, making them a filling and nutritious option for those on a keto diet. It is important to look for natural butters that do not contain added sugar. According to the United States Department of Agriculture (USDA), 2 tablespoons of natural peanut butter, with no added sugar, contain 7 g of carbs, 8 g of protein, and 16 g of fat.

Olives: A High-Fat, Low-Carb Snack

Olives provide a large amount of fat but minimal protein. Still, they are an excellent snack choice for many people following a keto diet. However, since olives are also high in sodium, people who need to limit their sodium intake should exercise caution. According to the USDA, a 3.5 ounce (oz) serving of olives provides 14 g of fat, 1.2 g of dietary fiber, and 900 milligrams of sodium.

Nuts and Seeds: A Nutrient-Dense Option

Nuts and seeds are high in protein and healthful fats, such as omega-3 fatty acids, and low in carbs. For example, according to the USDA, a quarter cup of raw, whole almonds has 15 g of fat and 7 g of protein. Some good nuts and seeds for people following a keto diet to snack on include almonds, walnuts, sunflower seeds, peanuts, hazelnuts, cashews, pumpkin seeds, and chia seeds. It is best to look for unsalted nuts with no additional ingredients.

Avocados: A Nutritious Keto-Friendly Fruit

Avocados are full of healthful fat and dietary fiber. According to the USDA, a single green skinned avocado contains 44.6 g of fat, 6.08 g of protein, and 20.4 g of fiber. Avocados are also a good source of vitamin C, which can help increase the body’s ability to absorb iron.

Hard-Boiled Eggs: A Protein-Rich Snack

Hard-boiled eggs are a protein-rich snack, and they make a good topping for a salad. Boiling or poaching eggs is a lower-fat cooking method. If a person needs more fat grams for the day, they can use butter or oils to fry or scramble them. According to the USDA, one large egg contains 6.29 g of protein and 5.3 g of fat.

Cheese: A Keto-Friendly Source of Protein and Fat

Full-fat cheese can be a good source of protein and fat. For example, according to the USDA, a 1 inch cube of cheddar cheese contains 3.89 g of protein and 5.66 g of fat. It also contains less than 1 g of carbs, which makes it an excellent choice as a keto-friendly snack. However, people should note that low-fat and fat-free cheeses may contain around 2 g of carbs per serving.

Celery and Other Keto-Friendly Vegetables

A person following a low-carb or keto diet can eat green bell peppers in moderation. Though they are low in carbs compared with some other vegetables, they contain 4 g of carbs in a 3 oz serving. Red, yellow, and orange bell peppers have similar nutritional values. Chopped green bell peppers with a dip, such as unsweetened Greek yogurt, makes an excellent keto-friendly snack.

Like green peppers, carrots are also acceptable in moderation when following a keto diet. According to the USDA, a 3 oz serving of carrot sticks contains 7 g of carbs. Carrots also offer plenty of beta-carotene and other nutrients, making them a healthful addition to a keto diet.

Celery sticks are a low-calorie, low-carb food that a person can eat while following a keto diet. According to the USDA, 110 g of celery — or about nine celery sticks — contains around 3 g of carbs. Celery sticks are excellent choices for dipping in nut butters, such as unsweetened peanut or almond butter.

Sliced cucumbers are another low-carb vegetable option for people following a keto diet. According to the USDA, 1 cup of sliced cucumbers contains around 2.57 g of carbs. People can consume cucumbers alone as a snack, or they can add them to a salad. They are also a good option for dipping into low or no-carb dips.

Fruit: Enjoying in Moderation

Many people following a keto diet choose to limit the amount of fruit they eat, as fruit is high in carbs. However, raspberries, strawberries, and blueberries provide fiber and antioxidants. Still, they are not sugar-free, so people following a keto diet may wish to eat them in moderation. According to the USDA, three-quarters of a cup of raspberries contains 17 g of carbs, 1 cup of strawberries contains 12 g of carbs, and 1 cup of blueberries contains 17 g of carbs.

In conclusion, there are many delicious and nutritious snack options available for people following a keto diet. From nut butters and olives to hard-boiled eggs and celery sticks, there are plenty of ways to enjoy low-carb, high-fat foods while sticking to the keto lifestyle. By incorporating these keto-friendly snacks into their diets, people can satisfy their cravings and support their weight loss or health goals.