Are peperami low carb?

November 7, 2025 •

3 min read

According to official nutritional data, a standard 20g stick of Original Peperami contains less than 1g of carbohydrates, confirming that peperami are low carb. This makes the popular pork snack a convenient choice for those monitoring their carbohydrate intake, but understanding the full nutritional profile is essential for informed snacking.

Quick Summary

Peperami is a low-carb, high-protein snack, with minimal carbohydrate content per stick, making it a viable option for low-carb and keto diets. However, its high fat and salt levels mean it should be consumed in moderation as part of a balanced diet.

Key Points

Very Low Carbs: A single 20g Peperami Original stick contains less than 1g of carbs, making it suitable for low-carb diets.
High in Fat and Salt: While low carb, Peperami is high in fat and sodium, so moderation is key, especially if you have high blood pressure.
Keto-Friendly: Due to its macronutrient profile, Peperami can fit into a ketogenic diet plan, though portion control is vital.
Contains Dextrose: Some varieties contain dextrose, a form of sugar, but the amount is very small and doesn't significantly impact the overall carb count.
Processed Product: It is a processed meat and should be considered an occasional snack, not a staple food source.
Read the Label: Always check the packaging for specific nutritional information, as carb counts can vary slightly between different Peperami flavours and products.

Is Peperami a low-carb and keto-friendly snack?

The short answer is yes, Peperami is a low-carb snack, but the nutritional details are worth exploring, especially for those on strict dietary plans like the ketogenic diet. The core of a Peperami stick is high-quality pork, which is naturally low in carbohydrates. This makes it a popular choice for individuals looking for a quick and convenient savory treat that won't disrupt their carb count. However, a closer look at the ingredients and nutritional information reveals that while the carb content is minimal, there are other factors to consider, such as the fat and sodium levels.

Nutritional Breakdown of Peperami Original

The Original Peperami stick is the classic choice, and its nutritional values clearly demonstrate its low-carb status. A typical 20g stick provides the following breakdown:

Carbohydrates: Less than 1g
Protein: Approximately 4.6g
Fat: Approximately 8.8g
Calories: Approximately 99 kcal

This high-fat, high-protein, and very low-carb profile is ideal for a ketogenic diet, which requires a significant reduction in carbohydrate intake. The minimal sugar content, often listed as <0.5g, is also a key benefit for those watching their blood sugar levels.

Different Peperami Varieties: A Carb Comparison

While the Original flavour is the most widely available, Peperami offers a range of other products. It is important to note that the nutritional content can vary slightly between flavours and product types.


Product	Carbs (per 20g stick)	Sugars (per 20g stick)	Protein (per 20g stick)	Fat (per 20g stick)
Peperami Original	<0.5g	<0.5g	4.6g	8.8g
Peperami Hot	0.6g	0.5g	4.4g	8.8g
Peperami Minis	0.4g (per 10g stick)	0.4g (per 10g stick)	2.3g (per 10g stick)	4.4g (per 10g stick)
Peperami Green	0.5g	0.5g	5.2g	9.9g

As the table shows, all the listed varieties are very low in carbohydrates. The differences are minimal and are unlikely to impact a low-carb or keto diet significantly. The "Minis" offer a slightly lower carb and calorie count per stick due to their smaller size.

Considerations for a Low-Carb or Keto Diet

While Peperami's low-carb profile is appealing, it's not a 'free-for-all' food. Here are some key points to remember:

Processed Meat: Peperami is a processed meat, and a high intake of such products is often discouraged for overall health. It contains flavour enhancers like monosodium glutamate (MSG) and preservatives.
High Sodium Content: The salt content is quite high, which is a key characteristic of cured meats. For those monitoring their blood pressure, this is a significant factor.
Saturated Fat: Peperami is also relatively high in saturated fat. While fat is essential on a keto diet, the type and quantity should be considered in the context of your overall fat intake.
Not a Staple: It should be viewed as an occasional snack or treat, not a primary protein source. The best low-carb diets focus on fresh, whole foods.
Read the Label: Always check the label, especially for newer flavours or limited editions, as ingredients and nutritional values could differ from the classic options. Some products, like the Peperami & Cheese Snack Box, may have higher carbohydrate content due to the inclusion of other components.

How to Fit Peperami into Your Diet

For those determined to include Peperami in their low-carb lifestyle, here are some strategic ways to enjoy it:

Mindful Snacking: Use a single stick as a quick, satisfying snack to curb hunger between meals.
Enhance Dishes: Chop it up and add it to a keto-friendly salad or a plate of scrambled eggs for a boost of flavour and protein.
Portion Control: The small portion size of a single stick makes it easy to control your intake and track your macros accurately.

Conclusion

So, are peperami low carb? The definitive answer is yes. With less than a gram of carbohydrates per 20g stick, the Original Peperami is an excellent choice for a quick, low-carb or keto-friendly snack. However, it's crucial to balance this with its high fat and salt content and remember that it is a processed product. By consuming it in moderation and being mindful of portion sizes, you can enjoy Peperami without compromising your low-carb goals.

Visit Peperami's official website for their nutritional information

Frequently Asked Questions

Yes, Peperami is suitable for a ketogenic diet due to its low carbohydrate count and high fat and protein content. However, due to its processed nature and high sodium, it should be consumed in moderation.

A standard 20g stick of Original Peperami contains less than 0.5 grams of carbohydrates.

Peperami ingredients lists dextrose, a form of sugar. However, the overall sugar content per stick is very low (less than 0.5g), so it does not significantly affect the carbohydrate count.

While there may be slight variations, the carb content across most Peperami flavours, such as Original, Hot, and Minis, remains very low, typically less than 1g per serving.

Yes, Peperami Original is gluten-free, making it a safe snack option for those with gluten sensitivities or coeliac disease.

Yes, it is possible to overdo it. While low in carbs, Peperami is high in fat, calories, and sodium. Overconsumption can lead to excessive calorie intake and high sodium levels, which is not ideal for overall health.

The Peperami & Cheese snack box includes cheese, and it is best to check the specific nutritional label for this product, as the cheese component could alter the overall carb count compared to the meat stick alone.

While low in carbohydrates, Peperami is a processed meat product high in fat and salt. It is best considered an occasional treat rather than a frequent healthy snack, particularly for those on a restrictive diet.