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Are Pita Chips Keto-Friendly?

The ketogenic, or keto, diet is gaining popularity for its potential health benefits, but it requires careful attention to food choices.

One such food item that often becomes a topic of discussion is pita chips.

'Are Pita Chips Keto-Friendly?' - this question might seem simple, but it opens up a wider conversation about the carbohydrate content in our daily foods, the concept of net carbs, and how they impact a ketogenic diet.

This article delves deep into this inquiry, providing detailed analysis of pita chips, their compatibility with a keto diet, and even suggesting some keto-friendly alternatives.

The information shared here will empower those on a ketogenic diet to make informed decisions about their snack choices.

However, it's important to keep in mind that while pita chips have some nutritional merits, their high net carb content poses a challenge for those seeking to maintain a state of ketosis.


  • Pita chips are not considered keto-friendly due to their high net carbohydrate content.
  • While they do offer some nutritional benefits like low sugar and dietary fiber, the high net carb content can disrupt ketosis.
  • Sticking to a keto diet while consuming pita chips can be challenging due to their potential to push your daily carb intake over the limit.

Are Pita Chips Keto-Friendly?

Now let's tackle the pressing question: Are Pita Chips Keto-Friendly? To put it succinctly, the answer is no. The main reason lies in the macronutrient composition of pita chips, particularly their high carbohydrate content.

The cardinal rule of a ketogenic diet is to keep your carbohydrate intake considerably low. This is because the main goal of this diet is to reach a state called ketosis, where, instead of glucose, your body burns fat for energy. To achieve and maintain this state, most people on a ketogenic diet aim to limit their daily carb intake to around 20-50 grams.

However, the carbohydrate content in pita chips paints a different story. On average, 100 grams of pita chips contain a whopping 64.46 grams of net carbohydrates. This high carb content far exceeds the daily carb limit for most people on a ketogenic diet. As a result, even a small serving of pita chips can potentially disrupt the process of ketosis, thereby hindering the proper functioning of a ketogenic diet.

In addition to their high carb content, pita chips also lack the high-fat content that is a hallmark of ketogenic foods. Most keto-friendly foods have high fat and moderate protein content to offset the low carb intake and provide the body with sufficient energy. Pita chips, however, do not satisfy these criteria.

Can Pita Chips be Incorporated into a Strict Keto Diet?

Moving on to our next query: Can Pita Chips be Incorporated into a Strict Keto Diet? Well, the answer remains a clear no. Let's delve deeper into why this is the case.

Sticking to a strict keto diet requires careful monitoring of your carb intake to ensure that your body stays in a state of ketosis, where it burns fat for energy instead of glucose. As I mentioned earlier, most people on a ketogenic diet aim to limit their daily carb intake to around 20-50 grams. This limit helps maintain the balance needed for your body to efficiently burn fat.

Now, let's revisit the carb content of pita chips. Weighing in with 64.46 grams of net carbs per 100 grams, pita chips far exceed the daily carb limit for a typical ketogenic diet. This means that even a small serving of pita chips can tip you over your daily carb limit, potentially knocking your body out of ketosis.

There are ways to keep track of your carbohydrate intake, such as using a food journal or a diet tracking app. These tools can help you monitor your daily consumption and ensure that you stay within your desired carb limits. However, given the high carb content of pita chips, they would take up a significant chunk of your daily carb allowance, leaving little room for other foods.

Perhaps the only way pita chips could be incorporated into a ketogenic diet is through a modified or more flexible form of the diet that allows for a higher carb intake. However, for those of us sticking to a strict ketogenic diet, it's a hard pass on pita chips.

Delving into the Carbohydrate Content of Pita Chips

Let's delve into the carbohydrate content of pita chips to understand why they are not suitable for a keto diet.

Carbohydrates, or carbs, are a type of macronutrient found in many foods and beverages. But not all carbs are created equal, especially when considering a ketogenic diet. In this context, what matters is what we call "net carbs."

Net carbs are the total carbohydrate content of the food minus the fiber content. Fiber is a type of carb that our bodies can't digest. While fiber is counted as part of the total carb content of food, it does not affect blood sugar levels, and hence, it doesn't count towards the net carb count.

Now, when we look at pita chips, 100 grams of these crunchy snacks contain approximately 64.46 grams of net carbs. Given that a standard serving size of pita chips is about 28 grams, or around 10 chips, that's around 18 grams of net carbs per serving. This amount is nearly the entire daily carb limit for someone on a strict 20 gram-per-day keto diet and is still a significant chunk for someone on a slightly more lenient 50 gram-per-day plan.

To put this into perspective, if you were to indulge in a serving of pita chips, you'd have little to no room left for other foods containing any amount of carbs for the rest of the day. This strict carb limit is one of the reasons why pita chips are not generally considered compatible with a ketogenic diet.

Nutritional Snapshot of Pita Chips

Pita Chips are a popular snack, and their nutritional profile reveals why they might be a tasty part of a balanced diet. For every 100g serving, they provide an ample 11.79g of protein, a macronutrient essential for muscle growth and repair. They are a significant source of carbohydrates, with 68.26g per serving, of which 64.46g are net carbs and 3.8g are dietary fiber. This fiber content contributes to digestive health and enhances feelings of satiety.

15.2g of total fats are present in the Pita Chips, comprised of 1.34g of saturated fats, 10.84g of monounsaturated fats, and 2.13g of polyunsaturated fats. These fats, especially the monounsaturated and polyunsaturated varieties, are vital for absorbing fat-soluble vitamins and for cell growth and development.

Speaking of vitamins, Pita Chips come packed with a variety of them, including Vitamin B-6, Vitamin E (alpha-tocopherol), and Vitamin K1. Vitamin B-6 aids in brain development and function, Vitamin E is a potent antioxidant, and Vitamin K1 plays a crucial role in blood clotting.

Pita Chips also contain a range of essential minerals. The notable ones include Iron, which is crucial for the production of red blood cells, and Magnesium, which helps maintain nerve function and a steady heartbeat. They also provide modest amounts of Potassium, Calcium, and Phosphorus, minerals that help maintain overall body function.

In the context of micronutrients, they contain traces of Copper, Zinc, and Selenium. Copper aids in producing red and white blood cells and triggers the release of iron to form hemoglobin. Zinc is essential for immune function, while Selenium acts as a powerful antioxidant.

Nutrient NameAmount and Unit per 100g
Net Carbs 64.46g
Carbohydrate, by difference 68.26g
Fiber, total dietary 3.8g
Total fats 15.2g
Protein 11.79g
Sodium, Na 854.0mg
Potassium, K 129.0mg
Magnesium, Mg 37.0mg
Calcium, Ca 17.0mg
Vitamin B-6 0.11mg
Vitamin E (alpha-tocopherol) 6.93mg
Vitamin K1 1.2ug
Copper, Cu 0.14mg
Iron, Fe 4.59mg
Phosphorus, P 124.0mg
Selenium, Se 33.1ug
Zinc, Zn 0.96mg
Lutein + zeaxanthin 15.0ug
Thiamin 0.56mg
Riboflavin 0.31mg
Niacin 7.04mg
Folate, total 135.0ug
Choline, total 9.1mg
Folic acid 114.0ug
Calories 457.0kcal
Water 2.0g
Fatty acids, total saturated 1.34g
Fatty acids, total monounsaturated 10.84g
Fatty acids, total polyunsaturated 2.13g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Pita Chips' was not found in FoodData Central, so nutritional data for 'Pita chips ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Pita Chips on a Keto Diet

Now, let's discuss the health implications of including pita chips in a keto diet.

As we've established, the high carb content of pita chips makes them unsuitable for a keto diet primarily because they can disrupt the state of ketosis. Achieving and maintaining ketosis is the bedrock of a ketogenic diet. This metabolic state, where the body burns fat for energy instead of glucose, is what allows for the potential health benefits associated with a ketogenic diet, such as increased mental clarity and sustained energy levels. The high net carb content of pita chips, even in a small serving, can tip your daily carb intake over the edge, potentially knocking your body out of ketosis.

On a more positive note, it's worth mentioning that pita chips do have some nutritional merits. They are typically low in sugar and can be a good source of dietary fiber, particularly if made from whole grain pita. Dietary fiber is essential for maintaining gut health and can contribute to a feeling of fullness, which may help regulate overall food intake.

Furthermore, pita chips are often baked, not fried, making them a lower-fat alternative to traditional potato chips or other fried snack foods.

However, it's essential to consider these benefits in the context of your overall diet and health goals. While these properties may make pita chips a healthier choice than some other snack foods, their high net carb content remains a significant barrier for their inclusion in a strict ketogenic diet.

Avoiding Pita Chips in Your Keto Meal Plan

Navigating a meal plan on a ketogenic diet can be tricky, especially when it comes to avoiding foods like pita chips that are high in carbohydrates. Below are some practical tips to help you steer clear of pita chips while maintaining your keto-friendly diet.

First and foremost, be a diligent reader of food labels. The nutritional information on packaged foods is your first line of defense in identifying high-carb foods to avoid. Look closely at the carbohydrate content, remembering that it's net carbs (total carbs minus fiber) that count on a keto diet.

Meal planning can be a lifesaver, helping you control exactly what goes into your meals and snacks. By planning your meals, you can ensure you're enjoying a variety of nutritious, low-carb foods that keep you satiated and help curb cravings for higher-carb options like pita chips.

When it comes to social situations or eating out, it can be trickier to avoid high-carb foods. Many dishes, especially those in Mediterranean or Middle Eastern cuisine, might serve pita chips as a side or as part of the meal. In such situations, don't hesitate to ask for alternatives or simply set the pita chips aside.

Cravings can be a challenge when you're steering clear of foods like pita chips. It can help to identify what aspect of pita chips you crave the most. If it's the crunch, for example, there are plenty of low-carb, crunchy snack options available, like vegetable sticks or certain types of nuts and seeds. If it's the convenience of a portable, mess-free snack, cheese sticks or pre-portioned bags of olives might do the trick.

Lastly, remember the importance of staying hydrated and getting enough sleep. Both dehydration and lack of sleep can intensify cravings and lead to less optimal food choices.

Keto-Compatible Alternatives for Pita Chips

While pita chips are not compatible with a ketogenic diet due to their high carb content, there are several keto-friendly alternatives that you can consider. Here are a few substitutes that deliver on flavor and nutrition without the excess carbs.

  1. Zucchini Chips: Thinly sliced and baked or dehydrated, these chips are a delicious and low-carb snack. You can season them with herbs and spices to your liking. A cup of sliced zucchini has about 3.11 grams of net carbs, making it a great substitute for pita chips.
  2. Almond Flour Crackers: Almond flour is a popular ingredient in keto recipes due to its low carb and high fat content. It can be used to make homemade crackers that are crunchy, satisfying, and keto-friendly. Most recipes result in crackers with less than 2 grams of net carbs each.
  3. Cheese Crisps: These can either be homemade or store-bought. They're made by baking small piles of shredded cheese until crispy. The carb content depends on the type of cheese used, but is typically less than 1 gram per serving.
  4. Kale Chips: When baked, kale turns into a crispy, savory snack that's perfect for when you're craving something crunchy. One cup of raw kale has about 1.4 grams of net carbs.

In keto recipes, these alternatives can be used just as you would use pita chips. Zucchini chips or kale chips can be served with keto-friendly dips, while almond flour crackers and cheese crisps are excellent for cheese and meat platters.

In terms of nutritional profile, these alternatives generally contain fewer carbs and more fiber compared to pita chips. For instance, 100 grams of pita chips contain 64.46 grams of net carbs, while the same amount of zucchini chips contains less than 10 grams of net carbs. This significant difference makes these alternatives a much better choice for those on a ketogenic diet.

Concluding Thoughts on Pita Chips and Keto

As we bring our discussion on pita chips and the ketogenic diet to a close, it's clear that compatibility between the two is limited.

The high net carb content of pita chips presents a formidable challenge for those looking to maintain a state of ketosis, the metabolic state that constitutes the foundation of a ketogenic diet. Even small servings of pita chips can exhaust your daily carb allowance, potentially knocking your body out of ketosis.

Despite their high carb content, pita chips do have nutritional merits. They are typically low in sugar, often baked instead of fried, and can be a good source of dietary fiber, especially when made from whole grain pita. However, these benefits need to be weighed against their high net carb content when considering them in the context of a strict ketogenic diet.

Remember, there are many keto-friendly alternatives to pita chips, such as zucchini chips, almond flour crackers, cheese crisps, and kale chips. These substitutes can fulfill the craving for a crunchy snack without disrupting your state of ketosis.

One unique idea that hasn't been covered yet is the potential use of pita chips as a tool for carb cycling if you're following a more flexible form of the keto diet. Carb cycling involves alternating between high-carb and low-carb days, which can still provide some of the benefits of ketosis while allowing for greater flexibility in your diet.

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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.

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Frequently Asked Questions

No, pita chips have a high net carbohydrate content. Even small servings can potentially exhaust your daily carb allowance on a keto diet, disrupting ketosis.

Although whole grain pita chips may contain more dietary fiber, their carb content remains high, making them unsuitable for a strict keto diet.

Cheat days are a personal choice. While they could disrupt ketosis momentarily, if planned and executed wisely, they may not derail your overall progress. Pita chips could be included on these days, but remember, moderation is key.