The keto diet has become popular among those who want to eat more fat, moderate protein, and low carbs. The challenge often arises when it comes to finding convenient snacks: Many products are high in carbohydrates, and many are also made with palm oil.
Here we go over why many people want to avoid palm oil, what makes a good keto snack, and how Fiskegull salmon skin can fit into a flexible low-carb lifestyle.
Palm oil is the world's most widely used vegetable oil and is found in everything from snacks to convenience foods and cosmetics. For many people who eat keto, skepticism is about both the environment and the type of fat.
Environmental considerations
Deforestation: Large areas of rainforest in Malaysia and Indonesia are being cleared to make way for palm plantations.
Habitat loss: Endangered species such as orangutans and Sumatran tigers are losing their habitat.
CO₂ emissions: Deforestation and drainage of peat bogs can result in large greenhouse gas emissions.
There are schemes such as RSPO (Roundtable on Sustainable Palm Oil), but many still choose products without palm oil altogether.
Fatty acid composition
Palm oil contains approximately 50% saturated fat.
Saturated fat can increase LDL cholesterol in some people, while others want more unsaturated fat in their diet.
Many people prefer oils such as olive, rapeseed or soybean oil, or marine omega-3 sources.
Palm oil is not "toxic", but for those who want to make both health and environmental choices, it is completely legitimate to steer clear.
A classic keto diet often involves:
70–80% of calories from fat
15–25% from protein
5–10% from carbohydrates (often 20–50 g carbohydrates per day)
The goal is to get into ketosis, where the body uses fat and ketones as its main energy source rather than glucose. This is when snack choices become important, because “little things” can quickly tip you over your carb limit.
When considering a snack, look specifically at:
1) Carbohydrate content
Strict keto: preferably under 5g of carbohydrates per 100g.
Moderate keto: often below 10–15 g per 100 g.
Remember to check both per 100 g and per portion.
2) Fat source and fat type
Fat is often the main source of energy on keto.
Prioritize unsaturated fats and omega-3, and avoid trans fats.
Check if the product uses palm oil or other oils.
3) Protein amount
Too much protein can reduce ketosis in some people.
Many people find that moderate protein works best in a keto diet.
4) No added sugar (and watch out for starch)
Read the ingredient list for sugar, syrup, honey, maltodextrin and starch – “hidden carbs” often hide in flavorings and glazes.
When you want keto snacks without palm oil, these are typical options:
Marine fatty acids (omega-3) – from salmon, mackerel and fish skin
Olive oil – high in monounsaturated fat
Avocado oil – high in monounsaturated fat and high smoke point
Coconut oil – rich in MCT fat (popular in the keto community)
Soybean oil – more polyunsaturated fat and lower saturated fat than palm oil
Rapeseed oil – good balance between omega-3 and omega-6
The common denominator is that you get more unsaturated fat and avoid palm oil.
Fish gold does not contain palm oil. The product is fried in soybean oil, which contributes unsaturated fatty acids. Combined with omega-3 from the salmon skin, it provides a fatty acid profile that many people prefer in a low-carb diet.
Dried fish skin has several properties that make it exciting for those of you who eat low-carb:
High protein content
Natural source of omega-3 and collagen
Low to moderate carbohydrate content, depending on any additions
Read the product label carefully – some products add starch or sugar, which increases the carbohydrate level.
Fiskegul salmon skin is made from Norwegian salmon skin and fried in soybean oil. It makes a crispy snack with lots of protein and marine fatty acids.
Nutritional content per 100 g:
Energy: 616 kcal
Fett: 46,4 g
of which saturated fat: 4.5 g
monounsaturated fat: 13.4 g
polyunsaturated fat: 13.8 g
Protein: 40,3 g
Carbohydrates: 10.4 g
Salt: 0,7 g
Per 30 g serving:
Energy: 185 kcal
Fett: 13,9 g
Protein: 12,1 g
Carbohydrates: 3.1 g
Ingredients: Salmon skin (70%), salt, starch, soybean oil, emulsifier (soy lecithin E322), pepper, monosodium glutamate.
How does this fit into keto?
No palm oil
High fat content and lots of protein
Marine omega-3 fatty acids from salmon
Relatively low in saturated fat (4.5 g per 100 g)
Moderate carbohydrate content (10.4 g per 100 g)
For those of you who follow moderate keto (approx. 30–50 g carbohydrates per day), Fiskegull can be a good fit – especially if you stick to portions around 30 g. For keto string (ofte <20 g karbohydrater per dag) kan det være lurt å begrense mengden eller kombinere med snacks som har svært lite karbohydrater, som ost, oliven eller egg.
Natural cheese
Nuts and seeds (preferably dry-roasted or in olive/rapeseed oil)
Olives and avocados
Hard-boiled eggs
Homemade "fat bombs" based on butter, coconut oil and nut butter
Pork rinds fried in their own fat or in oil other than palm oil
For streng keto (<20 g karbohydrater per dag):
Combine with cheese or olives to keep your carbohydrate intake down.
Split a bag over two days if you want to keep a tight control on your carbohydrates.
For moderate keto (30–50 g carbs per day):
Suitable as a protein-rich snack.
A 30 g serving provides 3.1 g of carbohydrates.
Creative uses
Crush and sprinkle over salad for extra crunch.
Make a "taco bowl" with salmon skin instead of taco shells.
Dip in cottage cheese or avocado cream for extra fat and satiety.
It's entirely possible to find keto-friendly snacks without palm oil, but it requires reading both the nutritional information and the ingredient list. Dried fish skin, natural cheese, nuts, olives, avocado, and homemade fat bombs are good examples.
Fiskegul salmon skin is a Norwegian alternative for those who want crispy, protein-rich salmon snacks – fried in soybean oil and completely free of palm oil. With a moderate carbohydrate content, it fits particularly well into a flexible low-carb or moderate keto lifestyle.
Ready to test? You can find Fiskegull salmon skin here:
Try Fiskegull salmon skin
Disclaimer: This article is not medical advice. Talk to your doctor or clinical nutritionist before making any major changes to your diet, especially if you have a chronic illness or are taking regular medications.
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