Home / friendly / processed / snacks / chips / Are Nachos Keto-Friendly?

Are Nachos Keto-Friendly?

Nachos on a kitchen counter

The question "Are Nachos Keto-Friendly?" may well be on the minds of those who are embarking on a ketogenic diet.

The short answer is no, traditional nachos are not considered keto-friendly due to their high net carb content.

However, this does not mean that enthusiasts of this popular snack need to banish it completely from their lives.

Throughout this article, we've explored the intricacies of nachos' carbohydrate content, health implications on a keto diet, practical advice on avoiding them in your meal plan, and innovative alternatives that align with the keto lifestyle.

So, let's dive deeper into this intriguing culinary journey where we reconcile our love for nachos with the principles of a keto diet.


  • Traditional nachos are not keto-friendly due to their high net carb content.
  • Nachos' high carbs and less desirable fat sources can disrupt the delicate balance of ketosis.
  • While nachos offer some nutritional benefits, including protein and calcium, other alternatives provide the same benefits with lower carbs.

Are Nachos Keto-Friendly?

Let's cut straight to the chase: traditional nachos, while delicious and comforting, are not keto-friendly. But why is that? To understand this, we need to delve into the nutritional composition of nachos.

A typical serving of nachos is loaded with carbohydrates, primarily from the corn chips. To put it into perspective, 100 grams of traditional nachos contains about 22.09 grams of net carbs. Remember, the foundation of a ketogenic diet is low-carb intake, so how does this measure up?

Well, for those of us on a strict keto diet, our daily carbohydrate intake should ideally remain between 20 and 50 grams. This means that a 100-gram serving of nachos could potentially exhaust your entire day's worth of carbs, or even exceed it.

It's not just about the carbs, though. The macronutrient composition of nachos tells us they're high in carbs and fats, but the fats are primarily from less healthy sources like processed cheese and often accompanied by high levels of sodium.

In the context of a keto diet, where the goal is to shift the body's primary fuel source from carbs to fats, the type of fats we consume matters just as much as the quantity. We aim for healthier fats like monounsaturated and polyunsaturated fats found in avocados, fatty fish, and nuts, not the saturated fats prevalent in nachos.

Can Nachos be Incorporated into a Strict Keto Diet?

The simple answer to whether nachos can be incorporated into a strict keto diet is no. Not if you're adhering to the typical version of nachos, that is. Let's reiterate: a 100-gram serving of nachos packs 22.09 grams of net carbs. In the context of a strict keto lifestyle, where the daily carb limit usually hovers between 20 and 50 grams, consuming traditional nachos could mean hitting or even exceeding your daily limit in a single sitting.

Moreover, it's not just the quantity of carbs that matter in a ketogenic diet, but also the quality. The carbs in nachos come from corn chips, and these are far from the nutrient-dense, fibrous sources of carbs that we generally aim to incorporate into our meals.

Maintaining ketosis, the metabolic state where your body uses fat as its primary energy source, requires diligence in tracking your carb intake. There are various methods and tools available to help with this. Smartphone apps, for example, can make it easy to keep a food diary and track your macronutrient intake.

These tools can be invaluable in helping you navigate your food choices, including avoiding carb-heavy foods like nachos. By using these tools, you can ensure you're sticking to your keto goals while still enjoying a varied and satisfying diet.

Delving into the Carbohydrate Content of Nachos

When it comes to nachos, the primary source of carbohydrates comes from the corn chips. For every 100 grams of nachos, there are approximately 22.09 grams of net carbs. But what exactly does this mean in terms of net carbs and why is it important for a ketogenic diet?

Let’s break it down. In the world of keto, we often refer to 'net carbs', which are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food item. This is because fiber, although categorized as a carbohydrate, is not digested by the body in the same way as other carbs. It doesn't raise blood sugar levels or interfere with ketosis, hence is subtracted from the total count.

Now, back to our nachos. These corn chip delights are unfortunately low in fiber, meaning the majority of their carb content will impact your blood sugar levels and could potentially kick you out of ketosis.

To put this into real-world perspective, let's look at a typical serving of nachos at a restaurant. A common order could easily weigh 200 grams or more (and let's be honest, they're nachos, who stops at 100 grams!). So, if you indulge in a 200-gram serving, you're looking at roughly 44.18 grams of net carbs, already close to or exceeding the daily limit for most individuals on a keto diet.

Remember, this is just for the corn chips. Once you add in common nacho toppings such as beans, corn, and certain salsas, the carb count could rise even more.

Nutritional Snapshot of Nachos

A 100g serving of Nachos offers an extensive range of both macro and micronutrients, providing a noteworthy nutritional profile. One serving contains 22.09g of net carbs and a slightly higher total of 23.79g of carbohydrates. This distinction is due to the 1.7g of dietary fiber that aids digestion.

Despite being a snack, Nachos contain a significant 15.73g of fats. This amount is subdivided into 3.49g of saturated fats, 5.47g of monounsaturated fats, and 5.58g of polyunsaturated fats. Such a mix of fats makes nachos a potential source of healthy fats, which are crucial for cellular function.

Protein lovers will be thrilled to learn that nachos contain 7.69g of protein per 100g serving, which could contribute to daily protein intake. The sodium content is also worth mentioning, sitting at 485.0mg, as well as the water content, which is 51.02g.

On the micronutrient front, nachos shine with a variety of vitamins and minerals. Notably, they contain essential minerals like potassium and magnesium, known for supporting heart and muscle function, respectively. The calcium content, crucial for bone health, is 75.0mg. Nachos also provide an array of vitamins including Vitamin A, B-6, B-12, E, and K1. These vitamins contribute to eye health, energy production, blood cell formation, antioxidant activity, and blood clotting processes respectively.

Nutrient NameAmount and Unit per 100g
Net Carbs 22.09g
Carbohydrate, by difference 23.79g
Fiber, total dietary 1.7g
Total fats 15.73g
Protein 7.69g
Sodium, Na 485.0mg
Potassium, K 112.0mg
Magnesium, Mg 30.0mg
Calcium, Ca 75.0mg
Vitamin A 12.0ug
Vitamin B-6 0.12mg
Vitamin B-12 0.42ug
Vitamin E (alpha-tocopherol) 2.0mg
Vitamin K1 12.7ug
Copper, Cu 0.05mg
Iron, Fe 1.15mg
Phosphorus, P 124.0mg
Selenium, Se 6.3ug
Zinc, Zn 1.49mg
Cholesterol 17.0mg
Beta-carotene 4.0ug
Cryptoxanthin, beta 1.0ug
Lutein + zeaxanthin 2.0ug
Thiamin 0.1mg
Riboflavin 0.09mg
Niacin 1.38mg
Folate, total 13.0ug
Choline, total 19.6mg
Folic acid 7.0ug
Retinol 11.0ug
Calories 265.0kcal
Water 51.02g
Fatty acids, total saturated 3.49g
Fatty acids, total monounsaturated 5.47g
Fatty acids, total polyunsaturated 5.58g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Nachos' was not found in FoodData Central, so nutritional data for 'Nachos, NFS ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Nachos on a Keto Diet

The inclusion of traditional nachos in a keto diet presents a significant challenge to maintaining the state of ketosis. Remember, ketosis is the state where your body burns fat for fuel instead of carbs. Consuming a food high in carbs, like nachos, can quickly disrupt this delicate balance and kick your body out of ketosis.

The high net carb content of nachos, at 22.09 grams per 100 grams, poses a significant hurdle. A single serving could potentially account for, if not exceed, the entire daily carb allowance for someone on a strict keto diet. This sudden influx of carbs can cause a spike in blood sugar levels, leading to an abrupt halt in fat burning and disrupting the ketosis process.

Additionally, the fats found in nachos often come from less healthy sources, such as processed cheese. While a keto diet is high in fats, the quality of these fats matters. The diet emphasizes healthy fats like monounsaturated and polyunsaturated fats, while nachos predominantly contain higher levels of less desirable saturated fats.

On a more positive note, nachos do offer some nutritional benefits. They provide a source of protein, particularly when topped with meat or beans. However, these toppings can also increase the carb content, so they must be chosen carefully to ensure they align with your keto goals.

It's also worth noting that nachos come with a good dose of calcium from their cheese content, which is essential for bone health. But again, it's a matter of balancing these benefits with their high carb and sub-optimal fat content.

Avoiding Nachos in Your Keto Meal Plan

Avoiding nachos on a keto meal plan may seem daunting, especially for those of us who consider them a go-to snack or party food. However, it's entirely possible with some mindfulness and determination. Here are a few practical tips to help you steer clear of nachos and stay in ketosis.

First and foremost, remember the fundamental tenet of a keto diet: it's low in carbs. Before you reach for that nacho, consider its high net carb count and how it could potentially disrupt your ketosis. Keeping this in mind can help you resist temptation.

Planning is key. If you know you'll be attending an event where nachos are likely to be present, eat something before you go. Arriving with a full stomach can help curb the temptation to indulge in nachos.

Always have a keto-friendly snack on hand. This can be particularly useful when you're hit with unexpected nacho cravings. Nuts, cheese, and keto-friendly veggies like celery or cucumbers can help satiate your hunger and keep you from reaching for those carb-laden nachos.

Try using visual cues to remind yourself of your dietary goals. For instance, keeping a list of your keto-friendly food options on your fridge can serve as a constant reminder of what you should be eating. Similarly, having a list of high-carb foods to avoid, like nachos, can help reinforce your commitment to maintaining your keto diet.

Cravings can sometimes be a sign of dehydration or lack of nutrients. Ensuring you're properly hydrated and consuming nutrient-dense meals can help curb cravings for off-plan foods like nachos.

Keto-Compatible Alternatives for Nachos

Just because traditional nachos are not keto-friendly doesn't mean you have to entirely forego this beloved snack. There are several keto-friendly alternatives to nachos that can satisfy your cravings while keeping you on track with your diet. Let's explore a few of these alternatives.

First up, we have vegetable-based "chips". Thinly sliced and roasted or dehydrated vegetables can serve as a tasty and nutritious alternative to corn chips. For instance, zucchini, eggplant, or bell peppers can be roasted with a bit of olive oil and sea salt until they're crispy. Using these as your base, you can add typical nacho toppings like cheese, jalapeños, and keto-friendly guacamole.

Cauliflower is another versatile ingredient that can be innovatively used in a keto diet. Cauliflower florets can be roasted or baked and then topped with cheese, sour cream, and other low-carb toppings. A 100-gram serving of cauliflower boasts only 5 grams of carbs, significantly lower than that of traditional nachos.

Cheese crisps are another tasty option. They can be made by baking small mounds of shredded cheese until they're crispy. These can be topped with your favorite ingredients, like shredded chicken, diced tomatoes, or avocado.

It's worth noting that these alternatives not only have a lower carb content than traditional nachos but also often provide additional nutrients. For instance, cauliflower is rich in fiber and provides a good source of vitamins C, K, and B6.

On the other hand, zucchini is a good source of fiber, vitamin C, and potassium. Both of these options offer a nutrient-dense twist to your nacho experience, providing both flavor and health benefits.

Concluding Thoughts on Nachos and Keto

Navigating the world of keto can be tricky, especially when it comes to foods like nachos that we often associate with good times and gatherings. As we've discussed, the high net carb content in traditional nachos makes them a less than ideal choice for those following a strict keto diet. Consuming them could potentially disrupt ketosis, the metabolic state where your body burns fat for fuel instead of carbs.

While nachos do have some nutritional benefits, such as being a source of protein and calcium, the high carb and lower quality fat content outweigh these benefits when considering a strict keto diet. However, it's crucial to remember that every food has its place and moderation is key. Nachos can still be enjoyed occasionally in a balanced, varied diet.

We've also explored several keto-friendly alternatives to traditional nachos, like veggie "chips", cauliflower-based nachos, and cheese crisps. These alternatives not only play nicely with the low-carb requirements of a keto diet but also often pack additional nutrients that can contribute to overall health and well-being.

As you venture forth on your keto journey, remember that flexibility and creativity can be your best friends. Don't be afraid to experiment with different food options, discovering new favorites along the way.

Perhaps one unique idea to consider would be incorporating keto-friendly, nacho-inspired flavors into other dishes. For example, a spicy, cheesy, jalapeño cauliflower casserole could hit those nacho cravings without the carb overload.

Explore our Is It Keto Knowledge Hub.

Is Murukku Keto-Friendly
Is Tortilla Chips Keto-Friendly
Is Pork Rind Keto-Friendly
Is Corn Nuts Keto-Friendly
Are Chips Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Nachos, specifically the corn chips, are high in net carbs, which if consumed in excess, can disrupt the metabolic state of ketosis that is central to a ketogenic diet.

While traditional nachos are not typically keto-friendly, there are several alternatives that can satisfy your cravings. For instance, chips made from vegetables or cheese crisps can serve as a keto-friendly base for your nacho toppings.