Are Fat Snax Cookies Ketogenic Friendly?

At the time of writing this post, I’ve been on the ketogenic diet for over five years and logged over 250 blood ketone tests in an effort to estimate the effects of food and ingredients on my ketosis, including those in Fat Snax Cookies.

Fat Snax Cookies are aimed right at us keto dieters with fat right in the name and keto on the label, but just how keto friendly are they? In this post I'll evaluate Fat Snax cookies, give them keto friendly grades, and see how they stack up against similar low carb cookies and treats!

 
Fat-Snax-Cookie.png
 

Savage Fuel Keto Friendly Grades:

  • A: Completely compatible, positive or no impact on ketosis.
  • B: Highly compatible, but don't go too crazy.
  • C: Moderately compatible, be mindful and limit intelligently.
  • D: Barely compatible, detrimental to ketosis and not recommended.
  • F: Not compatible, overdo it just a little and kiss your ketosis goodbye.

Keto Friendly Grading Factors:

  • Net Carbs per Serving: How many carbs are in this thing?
  • Net Carbs per 100 calories: Since serving sizes often vary significantly, a net carb per 100 calorie ratio is a more consistent measure of keto-friendliness than net carbs per serving.
  • Sugar: Sugars have a higher glycemic index and larger negative impact on ketosis than other carbohydrates. Lower ratios are also an indicator of higher fat content because fat has more calories per gram than protein and carbohydrates.
  • Hidden Carbs: Hidden carbohydrates are based on the caloric values and glycemic indexes of ingredients sometimes classified as fibers or sugar alcohols.
  • Easy to Overeat: Some foods are easy to over-eat and require extra willpower to limit overeating which is an important factor to consider.
  • Nutritional Density: Foods that are relatively high in net carbs per 100 calories but are high in nutrition per calorie can still be worth eating like broccoli and cauliflower.
  Rule of thumb for net carbs per 100 calorie ratio:  0-1 Great, 1-2 OK, 2-3 Caution, 3+ red alert

Rule of thumb for net carbs per 100 calorie ratio:
0-1 Great, 1-2 OK, 2-3 Caution, 3+ red alert

Fat Snax Cookies Keto Friendly Grades:

Overall factors: Barely worth mentioning but they do have some Xylitol (a sugar alcohol with a non-zero glycemic index) which I count as a hidden carb but not enough in these cookies to change much. Low nutritional density, and easy to overeat.

  • Peanut Butter: C+
    1g Net carbs per 80 calorie 22g cookie
    1.3 Net carbs per 100 calories (Yellow)
    0g Sugar

Ginger Turmeric: D
2g Net carbs per 80 cal 20g cookie
2.5 Net carbs per 100 calories (Orange)
0g Sugar

Chocolate Chip: D-
2g Net carbs per 70 calorie 20g cookie
2.9 Net carbs per 100 calories (Orange)
0g Sugar

Fat Snax Cookies Keto Friendly Conclusion:

 
Fat-Snax-Cookies-vs-Others.png
 

Fat Snax Cookies are a great example of why you should look at net carbs per 100 calories and not just net carbs per serving. Fat Snax uses a serving size that is just about one third of Nui cookies, Quest cookies, and KNOW better cookies making them appear to be lower in net carbs then they really are. Don't get me wrong Fat Snax cookies are relatively low carb in the overall cookie market, but Nui cookies and KNOW cookies have them beat easily. (See chart below)

 

Fat Snax Cookies vs Nui, KNOW Better, Quest Cookies

Each bar is a different flavor cookie.
 

So in conclusion despite Fat Snax cookies being marketed towards keto dieters and not being terrible, there are much more keto friendly dessert options out there. I'm putting Fat Snax cookies in the same category as Quest cookies, relatively low carb compared to ordinary products but not optimal for keto, too high in carbs and low in fat to be optimal.

If you want keto friendly cookies, I personally recommend Nui cookies, if you're just looking for great keto friendly desserts and not necessarily cookies then my personal favorite is still Chocoperfection. Chocoperfection gets an A- keto friendly grade, is delicious, and has a lot of flavors to choose from. Alternatively Keto Bars although not quite as sweet, are still chocolaty, sweet, filling, and have great macros too. Lastly if you want to bake your own cookies, Good Dee's Chocolate Chip Cookie baking mix is also lower in net carbs per 100 calories than Fat Snax and Quest Cookies.

For more expertly curated and guaranteed keto friendly products check out the Keto Shop!

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