Kiss My Keto Bars: Full Review, Nutritional Facts, and Flavors Comparison

Kiss My Keto bars starts with the founders’ struggle to find good, honest brands that used the correct ingredients and kept within the macronutrient level for a proper keto diet. 

And I can’t agree more! 

While doing my research for my personal diet and for this blog, in particular, I keep uncovering troubling research about many common ingredients. And we are very well used to it and don’t even get alarmed when we see it listed on the label. All because the conventional media and manufacturers will brand it as safe. While in many cases, those will just make the cost of production cheaper. Those will hook you to the taste and maybe lead to a few terminal diseases. Therefore you can pay for some expensive prescriptions until the rest of your life. 

But there’s a bright side to it, not all gloom, gloom, and conspiracy theories (which I am not a big fan of, let’s make it clear). 

The great thing is that we live in a day and age when all the information that ever existed is at your fingertips. And you can access all the knowledge in the world in a few clicks. 

Well, sometimes it’s more clicks than that. But I hope I can be of service to navigate the waters of cleaner keto-related information at least. 

Anyways, today, I am breaking down the iconic Kiss My Keto product. Is it the best low carb snack bar? Or are we dealing with yet another product with false claims in advertising and mission statements? Let’s dig in. 

Do you have a particular question about Kiss My Keto Bars? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page. 

Isn’t it any keto bar supposed to be healthy?

While cooking and meal prepping is an essential part of the keto diet (or any other strict regimen), we sometimes just need a convenient way to eat. 

And for many bars marketed as healthy seems like a viable option. However, finding a keto-friendly bar can be difficult. Because most of the available options don’t really have that perfect macros ratio.

They may be either too high in carbs and proteins or too low in fat (or high in bad fats, rather than good ones). Not to mention, in most cases, those will contain large amounts of artificial ingredients, additives, and preservatives.  

It may contain whey protein, that raises your insulin levels like there’s no tomorrow, even though it has no carbs (and it’s the worst thing for keto). Or polydextrose, junk dressed up as healthy food, as referred to by one of the speakers in Slate’s report. 

Or sucralose, also known as Stevia, which, with more independent research, was connected by the whole range of diseases – from cancer to leukemia. And it definitely affects sugar and insulin levels too. But is it any different with Kiss My Keto bars? 

Kiss my keto bars ingredients and nutrition facts

Maple doughnut keto bar 

Here is the ingredients list for flavor: 

Tapioca fiber, white coating (inulin, palm kernel oil, milk protein isolate, sunflower lecithin, vanilla powder, stevia extract), coconut oil, almonds, whole egg powder, whey protein isolate, egg whites, medium chain triglycerides, natural flavors, acacia gum, sunflower lecithin, sea salt, cinnamon, cashews, purified stevia extract. It also contains egg, milk, tree nut (almond, cashew, coconut).

And as far as macros go, it’s 240 calories, 19g Fat, 10g of protein, 16g of carbs (including 13g of fiber), 3g of net carbs per bar (50g). 

Birthday cake flavor

Here is the ingredients list for flavor: 

Tapioca fiber, white coating (inulin, palm kernel oil, milk protein isolate, sunflower lecithin, vanilla powder, stevia extract), coconut oil, almonds, whole egg powder, whey protein isolate, egg whites, medium chain triglycerides, natural flavors, acacia gum, sunflower lecithin, sea salt, cashews, purified stevia extract. It also contains egg, milk, tree nut (almond, cashew, coconut).

And macros per par are 240 calories, 19g Fat, 10g of protein, 16g of carbs (including 13g of fiber), 3g of net carbs.

Salted caramel Kiss My Keto bar 

Here is the ingredients list for flavor: 

Tapioca fiber, white coating (inulin, palm kernel oil, milk protein isolate, sunflower lecithin, vanilla powder, stevia extract), coconut oil, almonds, whole egg powder, whey protein isolate, egg whites, medium chain triglycerides, natural flavors, acacia gum, sunflower lecithin, purified stevia extract, cashews, cinnamon. It also contains egg, milk, tree nut (almond, cashew, coconut).

Macros per bar (50g) are 250 calories, 20g Fat, 10g of protein, 15g of carbs (including 12g of fiber), 3g of net carbs.

Coconut chocolate keto bar 

Here is the ingredients list for flavor: 

Chicory root fiber, coconut oil, unsweetened chocolate, whole egg powder, milk protein isolate, cashews, prebiotic dietary tapioca fiber, egg whites, erythritol, cocoa butter, medium chain triglycerides, natural flavors, coconut, gum acacia, cocoa powder (processed with alkali), prebiotic dietary tapioca fiber, sunflower lecithin, sea salt, almonds, purified stevia extract, lo han guo. It also contains egg, milk, tree nut (almond, cashew, coconut). 

Macros per bar (50g) are 170g calories, 20g Fat, 10g of protein, 17g of carbs (including 11g of fiber and 2g of sugar alcohol), 4g of net carbs. 

Cookie dough chocolate bar 

Here is the ingredients list for flavor: 

Chicory root fiber, coconut oil, whole egg powder, almonds, unsweetened chocolate, milk protein isolate, egg whites, prebiotic dietary tapioca fiber, erythritol, cocoa butter, medium chain triglycerides, cacao nibs, gum acacia, natural flavors, sunflower lecithin, sea salt, cashews, purified stevia extract, lo han guo. It also contains egg, milk, tree nut (almond, cashew, coconut). 

Macros per bar (50g) are 230g calories, 19g Fat, 9g of protein, 17g of carbs (including 12g of fiber and 2g of sugar alcohol), 3g of net carbs.

Peanut butter chocolate flavor 

Here is the ingredients list for flavor: 

Chicory root fiber, coconut oil, unsweetened chocolate, whole egg powder, peanuts, milk protein isolate, egg whites, erythritol, cocoa butter, medium chain triglycerides, gum acacia, cocoa powder (processed with alkali), natural flavors, prebiotic dietary tapioca fiber, gum acacia, peanut oil, sea salt, sunflower lecithin, almonds, cashews, purified stevia extract, lo han guo. It also contains egg, milk, peanut, tree nut (almond, cashew, coconut). 

Macros per bar (50g) are 240g calories, 20g Fat, 9g of protein, 16g of carbs (including 11g of fiber and 2g of sugar alcohol), 3g of net carbs.

Best bar by Kiss My Keto to stay in ketosis

From all the bars, would be the only option I’d give a passing score. Overall, I am not impressed with the ingredients lists at all. 

Kiss My Keto relies on coconut and MCT oils as a fat source. And those are amongst the worst quality fats you can consume on keto as those are high in saturated fats. These are known to raise cholesterol levels, which may lead to various heart diseases.

Many of Kiss My Keto bars also contain whey protein. And as I’ve mentioned earlier, it can be as much insulinogenic as white bread. 

Even though whey protein contains fewer carbs and calories by weight than whole dairy products, they have greater effects on insulin than their carbohydrate-containing counterparts.

Milk protein that can be found in Cookie dough chocolate bar formula is a bit safer in this regard, although not ideal. 

I am also not a fan of Stevia. As Jason Fung wrote in his book : “Despite having a minimal effect on blood sugars, both aspartame and stevia raised insulin levels higher even than table sugar.”

But given that presumably only the tiniest amount of the sweetener, it can still be safe to eat and to keep you in ketosis. Just don’t make those bars your staple food. 

If you still want to give Kiss My Keto bars a shot, you can shop around on Amazon ( an affiliate link to the product). You can also purchase the bars (or anything else you might find appealing) from the company’s site directly. If you do it by using this link, you’ll get $10 off any $50+ order. 

Since I am following a plan-based clean keto diet, none of the bars are appealing to me due to the reasons mentioned above. And due to the fact, this brand includes ingredients derived from animals (eggs, dairy protein, etc.). 

But if you are less strict, you might give it a try from time to time (especially if you are fat-adapted and have been in ketosis for a while). After all, the product reportedly tastes really good, and if you still have any sweet cravings, those might be stopped right there. 

Thanks for the graphics: Canva.com

Disclosure: At vegketodiet.com I only mention the products that I researched and considered worthy. But it’s important to note that we are a participant of several affiliate programs, including but not limited to VigLink and Amazon Services LLC Associates Program. As an Amazon Associate, this website earns from qualifying purchases. Also please note that I am not a doctor. As such readers are strongly recommended to make decisions that might affect their health by doing their own research. At vegketodiet.com I only document and describe thoughts, researches and ideas that proved to be working for me.