You can eat keto at most fast food restaurants by dropping the bun, fries, sweet sauces and sugary drinks, and ordering the protein and vegetables on their own. A bunless burger with cheese and salad, grilled chicken on greens, or eggs with bacon or sausage all come in low in carbs. The catch is everything else in a fast food meal: a medium order of fries has about 48 g of carbohydrate and a medium cola about 46 g, based on USDA FoodData Central values, which is more than many people’s whole daily keto allowance.
Where the carbs are in a fast food meal
The patty, the cheese and the salad are rarely the problem. These are:
| Item | Typical portion | Carbohydrate |
|---|---|---|
| Hamburger bun | 1 bun (44 g) | about 22 g |
| French fries, medium | 117 g | about 48 g |
| French fries, small | 71 g | about 29 g |
| Cola, medium | about 490 ml of drink (a 21 fl oz cup with ice) | about 46 g |
| Breaded chicken tenders | 1 strip (30 g) | about 5 g |
| Ketchup | 1 packet (9 g) | about 2.5 g |
Calculated from USDA FoodData Central values for fast food items. Portions vary between chains.
Put a regular burger meal together and it easily reaches 100 g of carbohydrate. Drop the bun, swap the fries for a side salad and choose water or a zero-sugar drink, and the same meal can come in under 10 g.
7 rules for keto fast food
- Lose the bun, wrap or bread. Ask for a lettuce wrap, a bowl or a “no bun” order. Many places do this without fuss.
- Skip the fries, chips and hash browns. Ask for a side salad, extra vegetables or a second patty instead.
- Choose grilled over breaded. Breaded and battered coatings are made from flour, and “crispy” usually means coated.
- Pick low-sugar sauces. Mayonnaise, mustard, hot sauce, guacamole, sour cream, salsa and ranch-style dressings are usually low in carbs. BBQ, sweet chili, teriyaki, honey mustard and ketchup are not.
- Drink water, unsweetened tea, black coffee or a zero-sugar soda.
- Check the nutrition information. In the US, chains with 20 or more locations must post calories on menus and provide full nutrition details, including carbohydrate, fiber and sugars, on request, under the FDA’s menu labeling rules. Many chains elsewhere publish the same online.
- Ask about marinades. Some grilled chicken is marinated in sugar or honey, so it’s worth checking.
What to order by type of restaurant
| Restaurant type | Lower-carb choices | Skip or swap |
|---|---|---|
| Burger | Bunless burger or lettuce wrap, extra patty, cheese, bacon, salad | Bun, fries, onion rings, shakes |
| Fried chicken | Grilled chicken pieces, side salad, green beans | Breaded chicken, biscuits, mashed potato, coleslaw made with sugar |
| Mexican-style | Burrito bowl with no rice or beans, extra lettuce, meat, cheese, salsa, guacamole, sour cream | Tortillas, rice, beans, chips, sweet dressings |
| Sandwich and sub | Any filling as a salad bowl, with olive oil and vinegar | Bread, wraps, sweet sauces |
| Pizza | Toppings scraped off with a side salad, or chicken wings without sauce | Crust, garlic bread, sweet dips |
| Breakfast | Eggs, sausage or bacon, cheese, no muffin or biscuit | Pancakes, hash browns, muffins, juice |
| Coffee shop | Black coffee, tea, a latte made with unsweetened milk alternative or a small amount of milk | Flavored syrups, frappes, pastries |
A burrito bowl is often the easiest keto fast food order, because everything is served separately and you can build it yourself.
Keto-friendly orders, with estimated carbs
These are rough figures based on typical ingredient values, assuming you leave out the bun, fries and sweet sauces:
- Double bunless cheeseburger with lettuce, tomato, onion, pickles and mustard: about 4 to 6 g.
- Grilled chicken salad with a creamy dressing: about 6 to 10 g, depending on the dressing and toppings.
- Burrito bowl with steak or chicken, lettuce, cheese, salsa, sour cream and guacamole: about 8 to 12 g.
- Scrambled eggs and sausage, no muffin: about 1 to 3 g.
- Plain chicken wings, no sauce, with celery: about 1 to 3 g for a standard portion.
Always check the chain’s own nutrition information, because recipes vary.
Salt and processed meat: the hidden costs
Keto rules focus on carbs, but fast food has other problems. It’s usually very salty: the World Health Organization recommends less than 5 g of salt a day, and a single fast food meal can supply much of that. Early on, keto can make you lose more sodium, which is why some people need a little extra (our guide to keto electrolytes explains). Regular fast food isn’t a good way to get it.
Processed meats such as bacon, ham, sausages and hot dogs are classified by the WHO as Group 1, carcinogenic to humans, mainly because of colorectal cancer. That doesn’t mean one breakfast sandwich is dangerous. It means bacon and sausage are better as occasional choices than a daily habit.
Lots of fast food fat is also saturated, from cheese, bacon and fried food. If your LDL cholesterol has gone up on keto, our article on keto and cholesterol explains why this matters.
Watch out for hidden sugar
- “Healthy” salads with candied nuts, dried fruit or sweet dressings.
- Glazed or barbecue meats.
- Coffee drinks with syrups, whipped cream or sweetened milk alternatives.
- Shakes and smoothies, which can contain more sugar than a soda.
- Sugar-free syrups with sugar alcohols such as maltitol, which can still raise blood sugar and upset your stomach. Our guide to calculating net carbs covers sugar alcohols.
What about zero-sugar drinks?
Diet sodas don’t contain sugar, so they won’t add carbs. The WHO advises against relying on non-sugar sweeteners for weight control, because they haven’t been shown to help in the long term. Water, sparkling water, unsweetened tea and black coffee are the better everyday choices.
Making fast food the exception
Fast food works on keto when you’re traveling or short on time. As a regular habit, it makes it harder to eat enough vegetables and fiber, and it adds a lot of salt. Keeping a few ready meals in the fridge helps: our guide to keto meal prep shows how to cook a week of meals in about 90 minutes. For general tips that work on any diet, see our guide to healthier takeout.
Common questions
Is a bunless burger keto?
Yes, as long as the toppings are low in sugar. A beef patty, cheese, lettuce, tomato, onion, pickles and mustard or mayonnaise contain very few carbs. Ketchup and special sauces add sugar.
Can I have fries on keto?
Not really. Even a small portion has about 29 g of carbohydrate, which is more than many people’s daily limit on strict keto.
Is grilled chicken always keto?
Usually, but not always. Some marinades and glazes contain sugar or honey. Ask, or check the chain’s ingredient list.
What’s the best fast food breakfast on keto?
Eggs with sausage or bacon and cheese, without the muffin, biscuit or hash brown. Add black coffee or tea.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
