Home / friendly / processed / snacks / dough-based / Is Prawn Cracker Keto-Friendly?

Is Prawn Cracker Keto-Friendly?

Prawn cracker on a kitchen counter

The ketogenic, or keto, diet, is known for its stringent requirements around carbohydrate consumption.

While it has been lauded for various health benefits, it can often leave followers questioning the compatibility of their favorite foods with this low-carb, high-fat diet.

A common query that arises is around the keto-friendliness of various snacks, including the popular prawn cracker.

As delightful as they may be, are prawn crackers keto-friendly?


  • Prawn crackers are not keto-friendly due to their high carbohydrate content.
  • They may present challenges in maintaining ketosis and can cause a rapid rise in blood sugar levels.
  • Despite some nutritional benefits, the high carb content outweighs these when considering a strict ketogenic diet.

Is Prawn Cracker Keto-Friendly?

Alright, let's cut to the chase: are prawn crackers keto-friendly? In a nutshell, no. Prawn crackers are not compatible with a ketogenic diet, and there are some pretty solid reasons why.

Let's first understand what makes a food keto-friendly. The ketogenic diet is all about minimal carbs, moderate proteins, and high fats. The aim is to induce a metabolic state known as ketosis, where our bodies break down dietary and stored body fat into molecules called ketones. This state can be disrupted if the carb intake climbs too high.

Now, onto the prawn crackers. They're a delight, aren't they? That light, airy texture coupled with a subtle hint of prawns. But let’s delve into their macronutrient composition. Prawn crackers primarily consist of starch - a type of carbohydrate. As such, they have a fairly high carb content, with around 53.49 grams of net carbs per 100 grams. This makes them a high-carb food, which is a red flag for anyone on a keto diet.

The carbohydrate content of prawn crackers alone makes them incompatible with the ketogenic diet. To put it in perspective, the general guideline for those following a strict ketogenic diet is to limit their daily total carbohydrate intake to less than 50 grams. A mere 100 grams of prawn crackers would already exceed this limit. This could potentially disrupt the state of ketosis, effectively throwing a wrench in the workings of the ketogenic diet.

Just to be clear, we're not demonizing prawn crackers or carbs here. Carbohydrates are an important part of a balanced diet. However, for specific dietary protocols like the ketogenic diet that require a very low carb intake, prawn crackers simply don't fit the bill.

Can Prawn cracker be Incorporated into a Strict Keto Diet?

The question on many of your minds might be: can we somehow squeeze prawn crackers into a strict keto diet? Given what we know about the high net carb content of prawn crackers, it's a challenging prospect.

A strict keto diet typically involves keeping your daily net carb intake below 20-50 grams. This is done to ensure your body remains in the state of ketosis, burning fats for energy instead of carbohydrates. Now, considering that 100 grams of prawn crackers contain approximately 53.49 grams of net carbs, it's clear that they could quickly and easily exceed this daily limit, even in small portions.

When following a strict keto diet, it’s vital to track your carb intake meticulously. There are various tools and apps available that can help you do this. These tools can provide you with detailed nutritional information about the foods you're consuming, helping you stay within your daily carb limit. By using these tools, you can ensure that you maintain the state of ketosis, which is key to successfully following a keto diet.

Before you reach for that bag of prawn crackers, pause and consider the potential impact on your ketosis state. Remember, every carb counts when you're on a strict keto diet. Making informed choices about the foods you consume can make a significant difference to your success on the diet.

Delving into the Carbohydrate Content of Prawn cracker

Now, let's further delve into the carbohydrate content of prawn crackers, which is the primary factor behind their incompatibility with a ketogenic diet.

As mentioned before, prawn crackers have approximately 53.49 grams of net carbs per 100 grams. But you might be wondering, what exactly do we mean by "net carbs"?

Net carbs refer to the total carbohydrates in a food minus the fiber content. Fiber is a type of carbohydrate that our body doesn't digest. As such, it doesn't contribute to the glucose in our system, which means it doesn't interfere with the state of ketosis. Therefore, when calculating the carbs that impact your state of ketosis, you only need to consider the net carbs.

So, when we say that prawn crackers have 53.49 grams of net carbs per 100 grams, this means that after accounting for any fiber content, there are still 53.49 grams of carbohydrates that could contribute to your body's glucose levels.

Now, let's put these numbers in perspective with some real-world examples. Imagine you've just sat down to enjoy a movie, and you've got a bag of prawn crackers by your side. A single serving of prawn crackers is about 30 grams, which would equate to approximately 16.04 grams of net carbs. That's almost half of the upper limit of daily carb intake for a strict ketogenic diet!

If you were to consume two servings, which is not unlikely given how moreish prawn crackers are, you would already exceed the daily carb limit for a standard ketogenic diet. And this doesn't take into account any other carbs you might consume throughout the day from other meals or snacks.

Nutritional Snapshot of Prawn cracker

Prawn crackers pack a punch when it comes to its nutritional profile. A 100g sample of this crispy treat gives you a diverse range of both macro and micronutrients. With 53.49g of net carbs, they are a significant source of energy. However, it's worth noting that these crackers contain a considerable amount of carbohydrates at 59.09g, with 5.6g of it being dietary fiber.

Prawn crackers are not just about carbs, though. They carry a decent amount of total fats (17.86g), giving you a mix of saturated (5.36g), monounsaturated (8.0g), and polyunsaturated fats (3.97g). These fats play essential roles in maintaining the health of your cells and can be a rich energy source.

Protein and water make up 7.14g and 13.6g respectively, contributing to muscle repair and hydration. Additionally, the crackers contain 426.0kcal, providing an energy boost for your body.

On the micronutrient front, prawn crackers contain notable amounts of Sodium (571.0mg) and Potassium (193.0mg), crucial for maintaining fluid balance and nerve transmission. The crackers also offer a good mix of vitamins, including Vitamin B-6, B-12, E (alpha-tocopherol), and K1, with each serving varying roles from blood formation to antioxidant properties.

Minerals are not left out either; Magnesium, Calcium, Copper, Iron, Phosphorus, Selenium, and Zinc are present in varying amounts. These minerals are vital for numerous bodily functions, including bone health, oxygen transport, and immune function.

Nutrient NameAmount and Unit per 100g
Net Carbs 53.49g
Carbohydrate, by difference 59.09g
Fiber, total dietary 5.6g
Total fats 17.86g
Protein 7.14g
Sodium, Na 571.0mg
Potassium, K 193.0mg
Magnesium, Mg 72.0mg
Calcium, Ca 20.0mg
Vitamin B-6 0.22mg
Vitamin B-12 0.02ug
Vitamin E (alpha-tocopherol) 3.28mg
Vitamin K1 12.8ug
Copper, Cu 0.22mg
Iron, Fe 1.91mg
Phosphorus, P 191.0mg
Selenium, Se 33.1ug
Zinc, Zn 1.38mg
Cholesterol 2.0mg
Lutein + zeaxanthin 116.0ug
Thiamin 0.26mg
Riboflavin 0.09mg
Niacin 2.63mg
Folate, total 23.0ug
Choline, total 17.6mg
Calories 426.0kcal
Water 13.6g
Fatty acids, total saturated 5.36g
Fatty acids, total monounsaturated 8.0g
Fatty acids, total polyunsaturated 3.97g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Prawn cracker' was not found in FoodData Central, so nutritional data for 'Shrimp chips' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Prawn cracker on a Keto Diet

The high carbohydrate content of prawn crackers can present significant challenges for individuals following a ketogenic diet. As mentioned earlier, the ketogenic diet works by maintaining a state of ketosis, where the body is using fat for fuel instead of glucose derived from carbohydrates. Consuming foods high in carbs, like prawn crackers, could disrupt this state, making it harder for the body to effectively burn fat.

Moreover, when your body is in ketosis and you consume a high carb food, it can lead to a rapid rise in blood sugar levels. This sudden spike can cause a range of unpleasant symptoms, often referred to as 'keto flu'. These might include fatigue, headaches, and difficulty concentrating.

However, it's important to remember that food impacts more than just our waistline or the metabolic state of our body. Let's take a closer look at prawn crackers from a broader health perspective.

Prawn crackers are primarily made from starch, which serves as a quick source of energy for our bodies. They also contain prawns, which are a good source of protein and omega-3 fatty acids. Omega-3 fats are known for their heart health benefits and anti-inflammatory properties. Protein is essential for muscle repair and growth, and it also helps keep you feeling fuller for longer.

However, prawn crackers are often deep-fried, which can increase their fat content, particularly if unhealthy oils are used in the frying process. They can also be high in sodium, which if consumed in excess, can lead to health issues such as high blood pressure.

So, while prawn crackers do have some nutritional benefits, in the context of a ketogenic diet, their high carb content outweighs these benefits. It's always best to consider your overall diet and health goals when choosing what foods to include in your diet.

Avoiding Prawn cracker in Your Keto Meal Plan

Despite their delightful crunch and unique flavor, prawn crackers are a food item that's best avoided when you're on a keto meal plan, primarily due to their high carbohydrate content. But how do you go about doing this? Let me share some practical tips and strategies.

Firstly, awareness is key. Prawn crackers are often served as a snack or an appetizer in many Asian restaurants, so be mindful when dining out. Don't hesitate to ask about the ingredients of the dishes you're ordering, and feel free to skip the prawn crackers if they're offered as a side dish.

Secondly, plan your meals in advance. By preparing your own meals, you have complete control over the ingredients used. This helps you avoid hidden carbs that might be present in processed or restaurant foods. Planning also helps you resist impulsive eating, which is when we tend to reach for convenient, but often high-carb, options like prawn crackers.

If you find yourself with a craving for prawn crackers, it's important to remember that it's the taste and texture - not specifically the prawn cracker itself - that you're craving. Try to satisfy these cravings with keto-friendly alternatives that provide similar sensory satisfaction. Crunchy, low-carb veggies like cucumber or bell peppers might do the trick. You could also experiment with making your own keto-friendly crackers using ingredients like almond flour or flax seeds.

Finally, educate yourself about the nutritional content of food. Understanding what you're consuming and how it impacts your body can be a powerful motivator in making healthier choices.

Remember, successfully following a keto diet is not just about cutting carbs, but also about making sustainable dietary changes that support your overall health. If ever in doubt, consult with a dietitian or a health professional well-versed in ketogenic diets to help guide you.

Keto-Compatible Alternatives for Prawn cracker

Finding keto-compatible alternatives to prawn crackers might seem daunting at first, especially if you're a fan of their unique flavor and texture. However, it's not impossible. There are many low-carb options that can serve as viable substitutes in your keto meal plan.

  1. Cheese Crisps: Cheese crisps are perhaps one of the most common keto-friendly alternatives to crackers. They're high in fats and protein, but low in carbs. You can make them at home by baking small mounds of cheese until crispy, or purchase pre-made versions from the store. Cheese crisps can be used similarly to prawn crackers as a crunchy snack or as a base for keto-friendly dips.
  2. Almond Flour Crackers: Made primarily from almond flour and egg, these crackers are rich in healthy fats and protein, but contain significantly lower carbs than prawn crackers. They also offer the advantage of being customizable - you can add various seasonings or even bits of seaweed for a dash of that 'seafood' flavor reminiscent of prawn crackers.
  3. Vegetable Chips: Thinly sliced and baked or dehydrated vegetables such as zucchini, eggplant, or kale can also serve as a low-carb, crunchy alternative to prawn crackers. They may not have the same flavor profile, but they can offer a satisfying crunch and can be seasoned to taste.

Comparatively, these alternatives offer significantly fewer carbs than prawn crackers. For instance, a 30-gram serving of cheese crisps contains roughly 1 gram of net carbs, while almond flour crackers contain around 3 grams of net carbs per serving. In contrast, the same serving of prawn crackers contains approximately 16 grams of net carbs.

Remember, though, that while these alternatives are lower in carbs, they still contain calories and can contribute to your total daily intake. As with any food, moderation is key.

Concluding Thoughts on Prawn cracker and Keto

Navigating the world of keto-friendly foods can be a complex journey, and understanding the role that certain foods, like prawn crackers, play in this diet is crucial.

Throughout our exploration, we've learned that despite their delicious taste and crunch, prawn crackers present a significant challenge for those adhering to a ketogenic diet due to their high net carb content. Consuming them can easily tip your daily carb intake over the edge, potentially knocking your body out of ketosis, the metabolic state central to the ketogenic diet.

Prawn crackers do offer some nutritional benefits, such as protein from the prawns and quick energy from starch. However, when balancing these benefits against their high net carb content, they simply don't align with the requirements of a strict ketogenic diet.

There's no need to despair, though, as there are many tasty, keto-compatible alternatives out there. From cheese crisps to almond flour crackers and vegetable chips, these substitutes can satisfy your craving for a crunchy snack, while still keeping your carb intake in check.

While we've covered a great deal on prawn crackers and their place in a keto diet, it's key to remember that every individual's nutritional needs are unique. This is where the final, unique idea comes in: the notion of personalization. A personalized approach to your diet, which takes into account your specific body type, lifestyle, and goals, can often yield more successful, sustainable results than a one-size-fits-all plan.

By experimenting with different foods and tracking their impact, you can create a keto diet that not only helps maintain a state of ketosis, but also keeps you satisfied and supports your overall wellness.

Explore our Is It Keto Knowledge Hub.

Is Jin Deui Keto-Friendly
Is Pastechi Keto-Friendly
Are Dough-Based 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

Prawn crackers are not keto-friendly due to their high carbohydrate content. The ketogenic diet requires low carb consumption, and eating prawn crackers could significantly surpass this limit, potentially disrupting ketosis.

While there might be versions that claim to be low-carb, it's crucial to check the nutritional labels. Often, even "low-carb" variants may contain more carbs than recommended for a strict ketogenic diet.