Standing in front of the grocery store shelf, phone in one hand, grocery list in the other, you've probably typed "paleo vs keto" into a search bar at some point. Both diets promise a lot, both come with strict rules, and both can feel confusing when you're just trying to figure out what to make for dinner. If you're trying to decide which approach actually fits your life, this guide breaks down what each diet really looks like day to day, so you can choose with confidence instead of guesswork.
What Is the Paleo Diet?
The paleo diet is built around the idea of eating the way our ancestors might have eaten, before farming and food processing changed the way we cook. In practice, that means building meals around whole foods rather than packaged ones.
What You Eat on Paleo
- Protein sources like grass-fed beef, poultry, and wild-caught fish
- Fats like avocado, olive oil, and nuts
- A wide variety of vegetables and fruits
- Seeds and nuts in moderation
What You Skip on Paleo
- Grains like wheat, rice, and oats
- Legumes, including beans and lentils
- Dairy products
- Refined sugar and heavily processed foods
The modern take on paleo has evolved quite a bit since the diet first went mainstream, with more flexibility built in for real life.
What Is the Ketogenic Diet?
Keto, short for ketogenic, is a high-fat, very low-carbohydrate approach designed to shift the body's fuel source from carbohydrates to fat. Unlike paleo, which focuses on food quality, keto is really about hitting specific macronutrient targets.
What You Eat on Keto
- Fats like avocado, avocado oil, and olive oil
- Moderate protein from meat, poultry, and fish
- Non-starchy vegetables like leafy greens, broccoli, and cauliflower
- Small amounts of berries in moderation
What You Skip on Keto
- Grains and starchy foods like bread, pasta, and rice
- Most fruit
- Starchy vegetables like potatoes and corn
- Added sugar
Paleo vs Keto: The Key Differences
Both diets favor whole foods and steer away from processed ingredients, but the details set them apart in a few important ways.
Macronutrient Ratios
Paleo tends to be more balanced across protein, fat, and carbohydrates from produce. Keto is much stricter, with the bulk of your calories coming from fat and only a small slice from carbs.
Food Flexibility
Paleo allows for more fruit and a wider range of vegetables. Keto restricts fruit and starchy vegetables to keep carb counts low, which can make it feel more rigid.
Long-Term Sustainability
Many people find paleo easier to sustain socially, since it allows a broader range of foods. Keto requires more careful tracking and planning, which some people love and others find harder to maintain over time.
Snacking on Either Diet
Whichever path you choose, snacking doesn't have to be complicated. Real food ingredients, avocado oil, and simple seasoning go a long way on both diets.
If you're following paleo, our Sea Salt Sweet Potato Chips and Wavy Sea Salt Sweet Potato Chips are PaleoFLEX™ Certified by The Paleo Diet, the official certifying organization for the paleo community. Both are made with real sweet potatoes, cooked in avocado oil, and finished with sea salt, nothing more.
If keto is more your speed, plenty of our snacks are keto-friendly, including our Super Veggie Straws®, made with a real veggie blend of yellow peas, brown rice, cassava, and sweet potato, cooked in avocado oil. Light, crunchy, and easy to work into a low-carb lineup.
As registered dietitian Lauren Manaker has noted, Jackson's sweet potato chips are made with just three ingredients and kettle-cooked, calling out their beta carotene and potassium content. And according to Bobby Parrish of FlavCity, "Avocado oil, sweet potatoes, sea salt. That's it."
Which Diet Is Right for You?
There isn't one universal answer here. Paleo might suit you if you want more flexibility and a wider variety of produce on your plate. Keto might suit you if you're specifically aiming for a low-carb, high-fat approach and don't mind the extra planning it takes. Some people even blend the two into a flexible, low-carb version of paleo.
Before making a major shift, it's always worth talking to your healthcare provider or a registered dietitian, especially if you have existing health conditions. The best diet is the one that fits your goals, your schedule, and your life, not just the one that's trending.
Key Takeaways
- Paleo focuses on whole foods and eliminates grains, legumes, and dairy, while keeping a broader range of fruits and vegetables
- Keto is a high-fat, very low-carb approach that limits fruit and starchy vegetables
- Both diets favor real food ingredients over processed ones
- Jackson's Sea Salt Sweet Potato Chips and Wavy Sea Salt Sweet Potato Chips are PaleoFLEX™ Certified, and our Super Veggie Straws® are a keto-friendly crunch option
- Talk to a healthcare provider before making a major dietary change
Whichever path you choose, feel good snacking is always part of the plan. Real food ingredients, avocado oil, and bold flavor can fit right alongside your paleo or keto goals, one crunchy handful at a time.
Read next: Snack Smart, Stay in Ketosis: The Ultimate Keto-Friendly Snacks
