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Everything Keto at McAlister's Deli

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of McAlister's Deli keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at McAlister's Deli.

Net Carbohydrate Limit

Sandwich Bread

11016g17g1g3g3g0mg205mg2g
11017g18g1g3g3g0mg200mg2g
28036g37g1g6g12g30mg290mg5g
21039g41g2g7g1g0mg460mg0g
22042g42g0g6g2g0mg120mg2g
29044g50g6g9g7g0mg750mg0g
30056g58g2g12g4g0mg660mg8g
30056g60g4g10g3g0mg740mg2g
36058g60g2g13g8g0mg680mg2g
34060g66g6g12g4g0mg420mg10g
42079g83g4g15g3g0mg940mg6g

Sandwich Cheeses

130g0g0g1g1g4mg35mg0g
1400g0g0g10g12g40mg240mg0g
500g0g0g4g4g10mg120mg0g
600g0g0g6g5g10mg100mg0g
600g0g0g4g4g15mg30mg0g
1404g4g0g6g12g40mg580mg2g

Sides

00g0g0g0g0g0mg380mg0g
803g6g3g3g6g15mg80mg2g
675g6g1g1g4g0mg373mg5g
5010g12g2g0g0g0mg10mg8g
6013g15g2g2g0g0mg15mg12g
22019g20g1g8g12g20mg530mg5g
25021g22g1g2g17g35mg460mg7g

Craft Your Own Sandwich Meats

500g0g0g3g4g10mg170mg0g
39011g13g2g15g32g45mg410mg9g
58561g68g7g24g24g45mg1537mg11g
55563g70g7g37g13g70mg1917mg12g
54563g70g7g37g13g70mg1957mg12g
54563g70g7g37g13g70mg1817mg11g
46563g70g7g31g6g50mg1437mg13g
51164g71g7g42g6g73mg1137mg13g
52565g72g7g35g8g60mg1737mg15g

Soup Garnishes

2000g0g0g12g16g40mg680mg0g
220g0g0g1g2g5mg34mg0g
00g0g0g0g0g0mg0mg0g
10g0g0g0g0g0mg95mg0g
210g0g0g2g2g7mg56mg0g
301g1g0g1g3g10mg8mg1g
403g3g0g0g3g0mg15mg0g
354g4g0g0g2g0mg15mg0g
305g5g0g1g1g0mg90mg0g
508g8g0g2g1g0mg180mg0g
719g10g1g1g4g0mg59mg0g
46083g87g4g16g4g0mg1010mg2g

Chips

22023g25g2g2g12g0mg280mg2g
22023g25g2g2g13g0mg220mg2g
22023g25g2g2g12g0mg360mg3g
22024g26g2g2g12g0mg95mg4g
21024g28g4g3g10g0mg180mg3g
31025g26g1g3g21g0mg500mg2g
24026g28g2g3g14g0mg360mg1g

Deli Sandwiches

38028g29g1g33g14g85mg1720mg0g
66244g47g3g48g28g121mg2573mg4g
56445g47g2g41g23g121mg973mg12g
78747g50g3g49g39g125mg3287mg8g
73348g54g6g40g40g105mg2548mg5g
85149g56g7g43g51g112mg2083mg2g
68249g53g4g22g44g75mg713mg15g
77758g65g7g39g40g93mg2248mg13g
74860g64g4g62g25g155mg3698mg4g
86061g68g7g30g53g70mg2276mg11g
74764g66g2g37g38g100mg1742mg5g
70964g66g2g39g28g86mg2107mg7g
77366g74g8g52g32g103mg3021mg13g
69367g69g2g43g29g85mg2145mg9g
66668g78g10g36g23g65mg2164mg16g
89969g76g7g52g41g137mg3984mg12g
68069g80g11g15g35g20mg1465mg16g
78070g72g2g45g36g105mg2110mg13g
88473g74g1g42g45g113mg2000mg10g
62775g77g2g48g15g83mg1540mg15g
83577g78g1g48g35g112mg1231mg15g
104077g84g7g46g58g121mg2712mg16g
82078g79g1g39g36g93mg1684mg16g
90478g87g9g56g39g118mg2190mg18g
77087g89g2g38g26g88mg1549mg21g
1187103g107g4g76g51g171mg3741mg30g

Giant Spuds

36059g66g7g9g7g23mg75mg5g
59862g69g7g31g23g79mg715mg6g
1046121g135g14g54g35g140mg2270mg9g
1065121g135g14g43g40g131mg1225mg11g
915130g148g18g28g25g70mg2228mg19g

Flavor Shots

359g9g0g0g0g0mg0mg9g
409g9g0g0g0g0mg10mg9g
4010g10g0g0g0g0mg0mg10g

Soups

9014g17g3g6g0g0mg1050mg6g
41725g28g3g15g27g80mg1744mg6g
27529g34g5g7g13g38mg1050mg15g
36829g33g4g26g17g74mg1544mg7g
25530g31g1g16g8g45mg1378mg1g
27036g50g14g14g3g0mg1440mg5g
33638g42g4g11g15g30mg2019mg3g
38542g44g2g13g17g48mg1539mg8g

Desserts

24031g32g1g2g11g5mg110mg20g
34042g44g2g4g18g30mg210mg24g
62046g50g4g7g46g140mg260mg37g
41046g47g1g4g22g30mg200mg26g
36046g49g3g6g17g20mg270mg25g
41049g50g1g3g22g30mg250mg29g
37051g53g2g4g17g40mg220mg33g
48052g56g4g8g28g120mg340mg28g
38056g58g2g4g15g30mg520mg37g
43061g61g0g4g21g85mg230mg40g

Salads

72912g17g5g13g68g70mg1398mg3g
88115g20g5g43g70g145mg1975mg4g
31016g19g3g18g19g50mg535mg6g
50218g21g3g50g25g132mg1248mg7g
47819g22g3g41g25g112mg1672mg9g
70321g30g9g42g47g113mg1795mg9g
37628g34g6g34g13g73mg716mg24g
63229g38g9g50g32g124mg1040mg10g
82230g36g6g38g61g109mg1073mg18g
47739g43g4g40g17g88mg1005mg32g

Kids Beverages

00g0g0g0g0g0mg20mg0g
00g0g0g0g0g0mg20mg0g
00g0g0g0g0g0mg5mg0g
4010g10g0g0g0g0mg0mg9g
11013g13g0g8g3g10mg130mg12g
6015g15g0g0g0g0mg0mg15g
6017g17g0g0g0g0mg20mg17g
6017g17g0g0g0g0mg30mg17g
7018g18g0g0g0g0mg25mg18g
7019g19g0g0g0g0mg90mg18g
7020g20g0g0g0g0mg30mg20g
9024g24g0g0g0g0mg0mg23g

Kids Menu

2286g8g2g23g12g68mg603mg2g
1507g8g1g9g10g25mg257mg3g
35026g27g1g14g21g40mg788mg7g
30028g32g4g9g16g0mg280mg15g
30035g39g4g17g9g10mg440mg9g
34045g45g0g18g9g45mg840mg4g
37046g46g0g20g10g50mg990mg5g
43048g48g0g15g20g60mg990mg5g
32058g65g7g8g4g10mg65mg4g

Appetizers

99783g91g8g28g58g100mg3230mg12g
118091g103g12g32g72g114mg2613mg12g

Beverages

50g0g0g0g0g0mg5mg0g
00g0g0g0g0g0mg45mg0g
00g0g0g0g0g0mg5mg0g
00g0g0g0g0g0mg50mg0g
00g0g0g0g0g0mg2mg0g
11013g13g0g8g3g10mg130mg12g
12032g32g0g0g0g0mg0mg31g
15039g39g0g0g0g0mg15mg39g
17046g46g0g0g0g0mg55mg46g
18046g46g0g0g0g0mg80mg46g
18047g47g0g0g0g0mg60mg47g
19050g50g0g0g0g0mg230mg48g
20052g52g0g0g0g0mg0mg50g
19053g53g0g0g0g0mg80mg53g
25065g65g0g0g0g0mg0mg61g
28074g74g0g0g0g0mg0mg71g

Sandwich Condiments

00g0g0g0g0g0mg840mg0g
1710g0g0g0g19g17mg267mg0g
2000g0g0g0g22g20mg160mg0g
1070g0g0g0g12g11mg86mg0g
450g0g0g0g5g0mg0mg0g
150g0g0g0g0g0mg150mg0g
1101g2g1g1g11g10mg290mg1g
1001g1g0g1g11g10mg270mg1g
1901g1g0g1g20g15mg350mg0g
153g3g0g0g0g0mg280mg2g
703g3g0g0g6g0mg260mg3g
1404g4g0g0g14g5mg230mg2g
1105g5g0g0g10g5mg280mg4g
406g6g0g0g1g0mg620mg0g
1406g6g0g0g13g10mg250mg5g
13010g10g0g1g10g5mg160mg9g
4310g10g0g0g0g0mg250mg9g
6014g14g0g0g0g0mg200mg12g
8019g20g1g0g0g0mg25mg14g

Spud Toppings

1420g0g0g9g11g28mg482mg0g
00g0g0g0g0g0mg560mg0g
250g0g0g0g3g0mg110mg0g
490g0g0g0g6g14mg49mg0g
10g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
51g1g0g0g0g0mg0mg0g
61g1g0g0g0g0mg0mg1g
801g1g0g1g7g27mg20mg1g
1802g2g0g24g9g70mg1240mg0g
162g4g2g0g0g0mg25mg1g
152g3g1g0g0g0mg95mg2g
2202g2g0g14g18g50mg340mg0g
252g3g1g1g2g0mg280mg2g
1002g2g0g18g2g50mg860mg2g
3003g3g0g3g33g30mg810mg3g
103g3g0g0g0g0mg0mg1g
1473g3g0g29g2g73mg560mg1g
1604g4g0g22g4g60mg1160mg4g
2127g7g0g10g15g50mg1190mg6g
24520g22g2g17g11g49mg1029mg5g
18024g33g9g9g2g0mg960mg3g

Sandwich Toppings

00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg580mg0g
150g3g3g0g0g0mg510mg0g
30g0g0g0g0g0mg5mg0g
821g4g3g1g7g0mg0mg0g
41g1g0g0g0g0mg1mg0g
51g1g0g0g0g0mg0mg1g
61g1g0g0g0g0mg70mg1g
31g1g0g0g0g0mg1mg0g
31g1g0g0g0g0mg5mg0g
31g1g0g0g0g0mg11mg0g
352g3g1g1g3g0mg570mg1g
72g2g0g0g0g0mg2mg1g
538g11g3g3g1g0mg30mg2g
22023g25g2g2g12g0mg280mg2g
12028g30g2g0g0g0mg19mg24g

Salad Dressings

2202g4g2g2g22g20mg580mg2g
3003g3g0g3g33g30mg810mg3g
5703g3g0g3g60g45mg1050mg0g
2808g8g0g0g28g10mg460mg4g
24015g15g0g0g21g0mg660mg12g
45015g15g0g0g42g0mg300mg12g
33015g15g0g0g30g15mg840mg12g
39030g30g0g3g30g15mg480mg27g
13030g30g0g0g0g0mg750mg27g
18042g42g0g0g0g0mg600mg36g

The basics of ordering Keto at McAlister's Deli

  • Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.

  • Ketchup has a lot of sugar, so while it may not knock you out of ketosis, it is typically not recommended on a keto diet.

  • Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].

  • The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter McAlister's Deli menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at McAlister's Deli. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Sandwiches restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

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