The best keto-friendly snacks

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.

This article explores the keto diet in more detail and lists some of the best keto-friendly snacks.

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. This makes them a filling and nutritious option.

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
• 16 g of fat

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
• 900 milligrams of sodium

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
• chia seeds

It is best to look for unsalted nuts with no additional ingredients.

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
• 20.4 g fiber

Avocados are also a good source of vitamin C, which can help increase the body’s ability to absorb iron.

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.

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.

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. However, it is important to note that half a cup of regular unsweetened Greek yogurt can contain 3–5 g of carbs.

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.

Plain, full-fat Greek yogurt provides protein and fat and is relatively low in carbs. According to the USDA, a 6 oz serving of Greek yogurt contains:

• 15.3 g of protein
• 8.5 g of fat
• 6.77 g of carbs

A person following a keto diet may wish to plan for the carbs if they wish to eat Greek yogurt as a snack.

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.

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.

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.

According to a 2020 article, someone following a typical keto diet gets:

• 5% of their total daily calories from carbs
• 60–75% of their total daily calories from fats
• 20–35% of their total daily calories from proteins

People following a keto diet may need to avoid grains, starchy vegetables, and most fruits.

In the short-term, following a keto diet may help a person lose weight and control their blood sugar levels.

However, according to a study that looked at the long-term effects of such low carb diets, people who favor animal-based fats and proteins have a higher mortality rate than those who primarily eat plant-based fats and proteins.

Following a keto diet may also cause some side effects, especially in the first few weeks. These include:

• brain fog, or reduced mental energy
• muscle cramps
• stomach discomfort
• increased hunger
• constipation, from a lack of fiber
• fatigue during exercise
• sleep disturbances
• nausea
• a lack of nutrients, from reduced consumption of fruits and vegetables

To help combat hunger and fatigue, a person may wish to consume healthful snacks throughout their day.

People can choose from a wide range of nutritious, low carb snack options that fit into a keto diet.

However, it is important to speak to a doctor or registered dietitian before making any significant changes to the diet. This helps ensure that a person is getting enough essential nutrients.

Is Celery Keto? Carbs In Celery + Recipes

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Are carbs in celery high, or low? Is celery keto? Get all the answers here in this low carb celery guide, complete with easy, tasty recipes.

By Maya Krampf

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Whether you slather it in peanut butter or run it through the juicer, celery is a cornerstone of traditional “healthy” snacking. But when you’re counting carbs on keto, all vegetables are suspect — even the ones that seem like quality choices. So, is celery keto? Does celery have carbs, even? We’ll talk about carbs in celery here (several kinds!) plus delicious ways to enjoy it on a low carb diet.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

Is Celery Keto Friendly?

You’ll be happy to know that yes, celery is keto! Celery carb counts are low enough that you can enjoy this veggie frequently on a ketogenic diet, much like broccoli and zucchini.

If celery is keto, is celery low carb as well? Yes! It’s very easy to incorporate this veggie into a lower-carb diet.

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Is celery root keto?

If carbs in celery stalk are low enough to be keto, is celery root (a. k.a. celeriac) also keto friendly? It is!

Celery root carbs are very low and make a great addition to a low carb lifestyle.

Is celery juice keto?

Most juice is loaded with sugar and not very keto friendly, but celery juice carbs are low! As long as the juice only contains raw celery, it can fit into a keto diet.

How Many Carbs In Celery?

It’s common knowledge that celery has very low calories… but how many carbs does celery have?

Carbs in celery sticks (1 medium stalk) clock in a 1.2 grams total carbs [*]. And since it is so rich in fiber, net carbs in celery add up to just 0.6 grams for the same serving size.

How many carbs in celery juice?

You can enjoy one cup of celery juice for 7.01 grams total carbs and 3.23 grams net carbs [*]. Just make sure the juice contains raw celery and nothing else.

How many carbs in celery root?

Celeriac contains more carbs than raw celery, but they’re still low. 1/2 cup of boiled celeriac contains 4.6 grams total carbs and 3.7 grams net carbs [*].

Celery Nutrition

Although a close relative to carrots, celery has several different nutritional benefits. Here are the full nutrition facts for a medium stalk of celery:

• 6 calories
• 0.07 grams of fat
• 0.3 grams of protein
• 1.2 grams of carbohydrates
• 0.6 grams of net carbs

For anyone following a low carb or low calorie diet, celery is the perfect choice because of its low calories and high fiber. It’s high in antioxidants, including vitamin C, and can also contribute to your percent daily values for vitamin A, vitamin K, potassium, and folate.

Top 8 Keto Celery RecipesPin It For Later!

Keto Celery Recipes

Celery adds crunch and subtle flavor to so many recipes — and celery root makes the perfect low carb potato swap! Try them both in these easy dishes.

Keto Egg Salad

The perfect balance of tender eggs and crisp veggies. Make it in just 5 minutes with a few simple ingredients!

Get The Keto Egg Salad Recipe

Keto Chicken Noodle Soup

Celery lends classic, comforting flavor to this simple soup.

Get The Keto Chicken Soup Recipe

Keto Jambalaya

With lots of zesty flavors, juicy meat, warm spices, and tender veggies, it’s a lightened-up version of a classic dish!

Get The Keto Jambalaya Recipe

Keto Beef Stew

Miss potatoes? Celery root makes the perfect swap for them in this thick stew, without the extra starch.

Get The Beef Stew Recipe

Cauliflower Potato Salad

Celery gives this potato-less salad a classic taste and crunch — just like the original!

Get The Cauliflower Potato Salad Recipe

Keto Gumbo

Classic veggies like celery and okra give rich flavor to this zesty soup.

Get The Keto Gumbo Recipe

Keto Corned Beef & Cabbage

With help from your pressure cooker, make ultra tender meat, cabbage, and celery root all in one pot — perfect for meat and potato lovers!

Get The Corned Beef And Cabbage Recipe

Buffalo Chicken Soup

Buffalo flavors pair perfectly with fresh celery — even in this creamy soup!

Get The Buffalo Chicken Soup Recipe

Conclusion: Can You Eat Celery On Keto?

Thanks to low carbs in celery, it’s easy to enjoy it on a keto diet! Celery and keto make the perfect pair — just make sure to use it in low carb recipes that fit your macros.

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

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Carbs In Celery: Is Celery Keto?

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Last major update: September 10, 2021 Filed Under: Keto Articles Keto Recipes Keto

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The benefits of celery on a keto diet

The benefits of celery

1. Potassium for heart health

2. Healthy digestive system and slim waist

3. Strong bones

4. Antioxidants for healthy and glowing skin

Celery is a low-calorie alternative to potatoes, 1 cup contains only 14.4 g of carbohydrates with 2.8 g of dietary fiber. Ultimately, a glass of celery contains 11.6 net carbs.

Compare that to a glass of potatoes and you’ll find almost double the carbs, 26g. times more than celery.

Nutritional benefits of 1 cup celery:

• 66 calories
• 14.4 g carbohydrates
• 0.5 g fat
• 2.3 g protein
• 2.8 g fiber
• Vitamin C 12.5 mg (21% DV)
• Vitamin K 64 mcg (80% DV)
• Vitamin B 0.3 mg (13% DV)
• 0.1 mg thiamine (5% DV)
• Riboflavin 0.1 mg (6% DV)
• niacin 0.1 mg (5% DV)
• 1.1 mg iron (6% DV)
• 31.2 mg magnesium (8% DV)
• 179 mg phosphorus (18% DV)
• 468 mg potassium (13% DV)
• Manganese 0. 2 mg (12% DV)

Celery’s nutritional benefits combined with its rich flavor make this ugly root vegetable a champion of the keto diet.

1. Potassium for heart health

Heart disease is the cause of death 1. With our constant stress, toxic diet, and sedentary lifestyle, it’s unfortunately easy to see why.

It is known that potassium is a mineral and an electrolyte. Therefore, the daily consumption of products is , rich in potassium, helps lower and then maintain healthy blood pressure.

A glass of celery offers you only 66 calories, but a whopping 468 mg of potassium. This is 13% of the recommended daily allowance for this nutrient.

Celery also contains 2.8 g of fiber, which is 11% of the recommended daily allowance. Fiber is great for heart health for a variety of reasons, the main one being its ability to lower cholesterol levels. Fiber binds to bile acids, which are predominantly made up of cholesterol. After binding to the fiber, they are simply excreted from the body along with feces. The body then needs to pull the cholesterol out of the bloodstream in order to get more bile acids, and in this way the fiber helps lower cholesterol levels.

A serving of celery contains 64 micrograms of vitamin K, an impressive 80% of the daily value. Vitamin K helps calcium get into the bones while preventing it from building up plaque in the bloodstream.

2. A healthy digestive system and a slim waist

Also, fiber helps maintain the tone and function of the gastrointestinal tract. Fiber binds to water, increasing the volume of food that passes through digestion. This helps you feel full for much longer, as it pushes against the walls of your intestines, signaling to your brain that you’re full. The same pressure on the intestinal walls exerts resistance, which strengthens the smooth muscles.

Do you eat celery in your diet?

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3. Strong bones

As mentioned above, celery contains vitamin K, which is a key nutrient for healthy bone metabolism.

Despite their strong, rigid structure, bones are very strongly tied to tissues that are constantly being destroyed and rebuilt. You need both processes to go as well as possible and for as long as possible to prevent osteoporosis.

Vitamin K supports osteoblasts, the cell type responsible for bone building, and works in conjunction with vitamin D to regulate osteoclasts, the cells that break down bones. This control helps keep the slew rate as long as possible.

4. Antioxidants for healthy and glowing skin

We usually associate vitamin C with oranges, although strawberries and bell peppers contain much more. But you wouldn’t expect celery to have more than 20% of the daily recommended value for this vitamin.

Vitamin C is a powerful antioxidant that prevents and reverses damage caused by free radicals. Free radicals cause damage to healthy cells and over time turn them into cancerous cells. Vitamin C, known as ascorbic acid and not citric acid, plays a key role in the synthesis of collagen , which in turn makes it a key nutrient for the proper formation of skin cells. Also, the antioxidant properties of vitamin C prevent and heal wounds from ultraviolet radiation.

Expert opinion

Alena Kovaleva

Former “carbohydrate addict”, happy mom and chief editor of KetoDieto.

Ask the Expert

To get the most out of vitamin C, consume it raw, as heat will destroy its beneficial properties.

Celery puree (KETO)

Tatyana

Blog

Culinary
book

Product base

Calories – 144 kcal; proteins – 1.5 g; fats – 13.4 g; carbohydrates – 4.3 g per 100 g.

Total weight of ingredients

g

Weight of the finished dish

g

Cooking time: 30 min

everyone ate. Today
I was preparing another new dish for myself – puree from celery root. IN
in general, nothing original either, except that instead of potatoes,
-celery. I also wanted to add spinach, but for the first experiment
– didn’t risk it.

Step 1.

Find a celery root. It is usually around 500g.

Step 2.

peel, cut into slices like potatoes. Fill with hot water.
After boiling, drain the water (so that it is not very fragrant, but this
desire). I poured boiling water a second time, salted and cooked for 15 minutes
until cooked (until soft).

Step 3.

Next, everything is standard, except that I added 200g instead of milk
warm cream 33%, well, and as expected, butter 30g -82.5%. Crush
blender. It turned out very tasty! There is some original
taste of celery, but it is not intrusive and very …. decorating!

Nutritional value per 100 g

Choline 9

Content per serving			% of RSP
	Calories	144 kcal	8. 55%
	Proteins	1.5 g	1.97%
	Fats	13.4 g	23.93%
	Carbohydrates	4.3 g	1.96%
	Dietary fiber	2.2 g	11%
	Water	75 g	3.3%

A

14.6%

b-car

3.8% 0003

1.3%

B5

5.7%

B6

5.