1–4 g of carbs per 100 g

Dried cheese keto snacks: a crunchy snack without sugar or carbs

One ingredient: cheese. A 28 g pack has 0.3 to 1.1 g of carbs, 12–17 g of protein and 11–13 g of fat: macros that fit keto, LCHF and any low-carb diet without counting. No oil, flour, sweeteners or “keto flour”. Keeps without a fridge. DPD delivery to your country.

Gouda 28 g: 0.4 g of carbs
All 28 g flavours

Why dried cheese is a keto snack without compromise

Most “keto snacks” in shops are repackaged ordinary products: bars made with erythritol and isolate, almond flour crisps, “keto biscuits”. They have their place, but the ingredient list is long, and the carbs hide behind words like “dry matter” and “polyols”.

snEco dried cheese is simpler. It is hard cheese from which the water has been removed under vacuum at 36–38 °C. Ingredients: cheese, that is, pasteurised milk, salt, starter culture, enzyme. Hard cheese is naturally low in carbs (almost all the lactose goes into the whey during cheesemaking), and after drying there are still only 1–4 g per 100 g in pure cheeses. It is not a “keto version” of something: it is simply cheese that crunches.

Carbs, protein and fat by flavour

Figures are per 100 g, taken from the labels. For a 28 g pack, divide all values by roughly 3.6.

Flavour	Carbohydrates	Protein	Fat	kcal	Per 28 g pack
Gouda	1.5 g	48.3 g	44.2 g	630	0.4 g of carbs · 13.5 g of protein
Cheddar	1.5 g	42.3 g	46.8 g	605	0.4 g · 11.8 g
Mozzarella	1.5 g	49.4 g	44.1 g	567	0.4 g · 13.8 g
Primaggio	1.5 g	53.4 g	42.2 g	688	0.4 g · 15 g
Smoked Sulguni	2 g	52 g	40 g	547	0.6 g · 14.6 g
Smoked Emmental	1.6 g	46 g	44 g	660	0.4 g · 12.9 g
SUPERFOOD	4 g	60 g	24 g	478	1.1 g · 16.8 g
Blue Royale (14 g)	1 g	31.7 g	51 g	589	0.1 g · 4.4 g per 14 g
Crispy olives (14 g)	3.4 g	4.6 g	55.8 g	579	0.5 g · vegan

Cheese + nut mixes (20 g) have 7–14 g of carbs per 100 g because of the nuts: on strict keto they should be counted, on LCHF that is 1.5–3 g per pack.

What to choose for your goal

Classic keto (70% fat)

Gouda, Cheddar, Emmental: fat ≈ 44–47 g, protein ≈ 42–48 g per 100 g. Closest to the “keto ideal” is Blue Royale with 51 g of fat.

Keto + protein, sports

SUPERFOOD: 60 g of protein and 24 g of fat. Or smoked Sulguni: 52 g of protein.

Vegan keto

Crispy olives: olive fat, 3.4 g of carbs, no cheese.

Less salt

Mozzarella: 1.9 g of salt per 100 g, the mildest flavour. Sulguni and Blue Royale are the saltiest (6 g).

Instead of crisps while watching a show

Smoked Sulguni or Cheddar in a 500 g pack, so the bowl never runs empty and you do not crave crisps.

For the road, for work

Mini packs of 14 g: a single serving, does not melt, needs no fridge.

Keto snacks: what to try

Dried snEco Cheese “Gouda”, 28 g €3.13

Dried snEco Cheese “Superfood”, 28 g €3.30

Dried snEco Cheese “Sulguni”, 28 g €3.13

Dried snEco Cheese “Blue Royale”, 14 g €2.47

How to fit it into your daily diet

A typical 1800 kcal keto day is about 25 g of carbs, 120 g of protein and 140 g of fat. A 28 g pack of Gouda provides 0.4 g of carbs, 13.5 g of protein and 12.4 g of fat: a proper snack that takes up less than 2% of the daily carb allowance. Two packs a day already give 27 g of protein, a quarter of the daily amount, without any powder.

What to keep in mind: this is a concentrated product. A 28 g snack contains about 70 g of cheese, so 3–4 packs in a row give as much fat and salt as a quarter of a cheese wheel. Drink water, as with any salty snack, and keep an eye on your total fat for the day if you count calories. A detailed breakdown is in the article Keto snack from dried cheese: how to choose by macros.

Cheese keto snacks: checking the ingredients

Ingredients: cheese (pasteurised cow’s milk, salt, starter culture, microbial enzyme). The mixes also contain nuts. That is all.
Sugar: 0 g added; “of which sugars” on the label is residual lactose, less than 1 g per 100 g in pure cheeses.
Gluten: no gluten-containing ingredients. No flour, no breading.
Oil: none. The crunch comes from vacuum drying, not deep frying.
Preservatives, colourings, flavour enhancers: none. The shelf life of the 14 and 28 g packs is 18 months, ensured by the product’s low moisture and the packaging.

Questions about keto and dried cheese

How many carbs are in dried cheese?

Pure cheeses have 1–2 g per 100 g, which is 0.3–0.6 g per 28 g pack. SUPERFOOD has 4 g per 100 g. Mixes with nuts have 7–14 g per 100 g because of the nuts, which is 1.5–3 g per 20 g pack.

Can I eat dried cheese every day on keto?

Yes: it is ordinary hard cheese without the water, with the same rules: keep an eye on your total fat and salt for the day. One or two packs a day fit into a typical keto diet without any counting.

Which flavour is best for keto?

For classic high-fat keto: Gouda, Cheddar, Emmental or Blue Royale (51 g of fat per 100 g). For protein-focused keto: SUPERFOOD (60 g of protein, 24 g of fat) or smoked Sulguni.

Is there hidden sugar or maltodextrin in the snacks?

No. Added sugar is 0 g, and there are no sweeteners, starch or maltodextrin in the ingredients. The “sugars” on the label are the cheese’s residual lactose, less than 1 g per 100 g.

Is there a vegan keto option?

Yes: crispy dried olives, with 55.8 g of fat and 3.4 g of carbs per 100 g, no cheese and no added oil.

Does dried cheese knock you out of ketosis?

No: 0.4 g of carbs per pack does not affect ketosis. The only thing to be careful about is quantity: it is a concentrated product, and 4–5 packs in a row give as many calories as a full meal.

Dried cheese keto snacks: a crunchy snack without sugar or carbs

Why dried cheese is a keto snack without compromise

Carbs, protein and fat by flavour