The ketogenic diet, often shortened to “keto,” has gained significant popularity in the UK for its focus on low-carb, high-fat eating. By limiting carbohydrates, the body enters a state of ketosis, where it burns fat instead of glucose for fuel. While the diet encourages healthy fats and proteins, not every food commonly considered “healthy” makes the cut. One snack that sparks debate is dried banana chips. But are they truly keto-friendly? Let’s find out.
Understanding the Keto Diet Basics
To understand whether dried banana chips work on keto, it helps to revisit the basics. A ketogenic diet typically limits carbohydrate intake to 20–50 grams of net carbs per day, depending on individual goals and activity levels. High-carb foods such as bread, pasta, rice, and most fruits are restricted. Instead, keto emphasises foods like avocados, nuts, seeds, cheese, fish, and oils.
The key question with dried banana chips is whether their carbohydrate content fits within these daily limits.
Nutritional Profile of Dried Banana Chips
Banana chips may look harmless, but the drying process significantly alters their nutritional profile compared to fresh bananas. On average, 28 grams (1 ounce) of dried banana chips contains:
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Calories: 150–170 kcal
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Carbohydrates: 15–20 grams
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Sugar: 8–12 grams
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Fibre: 2–3 grams
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Fat: 10–12 grams (often added during frying)
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Protein: 1 gram
The issue lies in the carbohydrate and sugar content. With as much as 20 grams of carbs in a small serving, dried banana chips can use up nearly all of your daily carb allowance on keto.
Added Oils and Sweeteners
Another consideration is how banana chips are processed. Commercially packaged banana chips are often fried in vegetable oil and coated with added sugar or honey. This increases both carb and fat content, but not in a way that aligns with the principles of a clean ketogenic diet.
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Added sugar: Spikes blood glucose, making it harder to stay in ketosis.
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Vegetable oils: Commonly used oils like sunflower or palm oil are high in omega-6 fatty acids, which can contribute to inflammation if consumed excessively.
Homemade dried banana chips, made without added sugar or frying, are slightly better nutritionally but still naturally high in carbs.
Are Bananas Keto-Friendly?
At the root of the question is the banana itself. Fresh bananas are naturally high in carbohydrates, with one medium banana containing around 27 grams of carbs. This already exceeds most people’s daily carb allowance on keto. Drying bananas concentrates their sugar and carb content even further.
Therefore, whether fresh or dried, bananas are generally not considered keto-friendly.
The Impact on Ketosis
The purpose of keto is to keep the body in ketosis. Eating foods high in sugar and carbohydrates, like dried banana chips, can quickly raise blood glucose levels. This not only disrupts ketosis but may also cause energy crashes and cravings, making it harder to stick to the diet.
Even a small handful of dried banana chips could be enough to prevent you from achieving or maintaining ketosis.
Keto-Friendly Alternatives to Banana Chips
If you enjoy the crunch and convenience of banana chips but want to stay keto-compliant, consider these low-carb alternatives available in the UK:
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Coconut chips: Unsweetened dried coconut flakes are high in fat and low in carbs.
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Zucchini chips: Thinly sliced zucchini baked until crispy is a savoury substitute.
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Kale chips: Seasoned and oven-baked, they provide a nutrient-rich, crunchy snack.
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Cheese crisps: High in protein and fat, with virtually no carbs.
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Nuts and seeds: Almonds, pecans, or sunflower seeds make portable, keto-approved snacks.
These options provide the satisfying crunch of banana chips without the carb overload.
When Banana Chips Might Work
For strict ketogenic eaters, dried banana chips are best avoided. However, those following a low-carb diet rather than a strict keto plan may be able to include small amounts occasionally. For example, athletes who cycle between keto and higher-carb days (a method known as cyclical keto) might fit banana chips into their higher-carb days.
Still, moderation is key. It’s important to measure portions carefully and track carb intake to avoid slipping out of ketosis.
Final Thoughts
So, are dried banana chips keto-friendly? The simple answer is no. While tasty and convenient, they’re naturally high in carbohydrates and sugars, making them unsuitable for most people on a ketogenic diet. The drying process concentrates the sugars, and commercial varieties often contain added sweeteners and oils that further reduce their suitability.
If you’re committed to staying in ketosis, it’s best to choose keto-friendly alternatives like coconut chips, cheese crisps, or nuts. These options deliver the crunch and flavour you crave without derailing your progress.
For UK keto followers, understanding the nutritional profile of snacks like dried banana chips is essential to maintaining long-term success. The next time you’re reaching for a crunchy bite, remember: while dried banana chips may be delicious, they don’t fit within the keto lifestyle.