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Everything Keto at McDonald's

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of McDonald's 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 McDonald's.

Net Carbohydrate Limit

Snacks & Sides

152g3g1g1g0g0mg15mg1g
154g4g0g0g0g0mg0mg3g
457g7g0g2g1g5mg30mg5g
358g8g0g0g0g0mg0mg6g
23026g29g3g3g11g0mg160mg0g

Breakfast

15015g16g1g1g9g0mg320mg0g
30025g26g1g13g16g165mg780mg2g
26027g29g2g16g8g35mg750mg3g
40027g29g2g14g25g55mg760mg3g
30028g30g2g17g12g245mg760mg3g
48028g30g2g21g30g275mg830mg3g
31036g37g1g4g17g0mg280mg15g
53036g38g2g17g34g210mg1160mg3g
49037g39g2g12g32g75mg1070mg3g
21039g40g1g6g3g10mg75mg28g
48040g43g3g19g25g235mg1310mg4g
43041g42g1g11g24g35mg990mg15g
42043g45g2g18g18g195mg1230mg15g
55043g45g2g20g32g215mg1280mg15g
42044g46g2g14g20g35mg1040mg2g
39049g51g2g14g14g30mg980mg14g
55050g54g4g26g25g225mg1260mg7g
75050g53g3g25g49g465mg1490mg3g
51055g58g3g5g29g0mg360mg28g
31057g62g5g6g4g5mg140mg33g
47062g64g2g6g22g35mg360mg36g
56084g92g8g9g17g35mg490mg46g
590100g102g2g9g15g40mg600mg45g
780101g103g2g16g33g75mg880mg45g
1340149g155g6g35g64g505mg2090mg48g

Burgers & Sandwiches

32026g27g1g15g17g45mg840mg5g
25029g31g2g13g8g30mg480mg6g
33030g32g2g20g14g55mg650mg6g
30031g33g2g15g12g40mg680mg7g
44031g33g2g23g24g70mg770mg7g
39031g33g2g22g18g70mg850mg7g
46032g34g2g28g24g85mg1120mg7g
44032g34g2g25g22g85mg1050mg7g
52033g35g2g32g28g110mg1180mg7g
39036g38g2g17g19g45mg560mg5g
41037g39g2g15g22g45mg590mg5g
38039g41g2g15g17g35mg1030mg22g
54039g42g3g31g28g100mg1120mg10g
78040g43g3g51g45g175mg1310mg10g
51040g45g5g22g27g25mg1040mg11g
38041g44g3g37g7g95mg1110mg11g
65041g44g3g32g39g110mg1180mg11g
64041g44g3g39g34g125mg1480mg11g
65041g44g3g32g39g110mg1180mg11g
54043g46g3g25g28g80mg950mg9g
72043g46g3g38g43g130mg2440mg9g
61044g47g3g30g33g95mg1210mg9g
47044g45g1g27g20g65mg1100mg9g
52044g46g2g24g28g75mg890mg13g
53045g47g2g27g26g65mg1040mg10g
54045g47g2g28g26g80mg790mg5g
53046g47g1g27g26g65mg1230mg9g
62060g63g3g28g29g70mg1030mg11g
1180143g150g7g44g49g125mg2095mg72g
1260153g161g8g39g55g105mg1865mg70g
1390163g171g8g42g61g120mg1540mg71g

Desserts

455g5g0g1g1g5mg20mg6g
16021g22g1g2g7g10mg90mg14g
20023g23g0g5g5g20mg80mg24g
28030g31g1g3g16g10mg170mg13g
24031g35g4g2g11g0mg95mg16g
30035g36g1g3g15g15mg190mg15g
32039g40g1g8g10g25mg95mg45g
38040g43g3g10g8g25mg180mg47g
38050g51g1g9g6g30mg160mg44g
51059g60g1g12g17g45mg280mg64g
56066g68g2g12g27g30mg520mg18g
60073g73g0g14g17g70mg270mg72g
63075g77g2g13g22g50mg200mg86g
56091g91g0g12g16g65mg190mg78g
56092g93g1g12g17g45mg260mg71g
59095g95g0g14g18g70mg230mg84g
630100g101g1g13g19g70mg280mg76g
620101g102g1g13g18g45mg280mg71g
630103g104g1g14g17g70mg310mg89g
670107g109g2g15g19g45mg320mg75g

Chicken Nuggets and Strips

27015g16g1g15g16g45mg510mg0g
42019g20g1g24g27g75mg910mg1g

Happy Meals

47544g46g2g14g23g50mg715mg15g
47560g62g2g23g16g40mg695mg21g
62043g47g4g22g39g280mg1130mg2g
74058g60g2g39g39g120mg1890mg16g
83070g73g3g41g42g125mg1700mg12g
1330117g123g6g55g69g160mg2150mg19g

Salads

3205g8g3g42g14g135mg1240mg3g
3206g9g3g42g14g45mg1230mg4g
35021g27g6g37g12g110mg1070mg9g

Beverages

00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg70mg0g
00g0g0g0g0g0mg45mg0g
00g0g0g1g0g0mg15mg0g
359g9g0g0g0g0mg10mg8g
10012g12g0g8g3g10mg125mg12g
9021g21g0g0g0g0mg15mg21g
13023g23g0g9g0g5mg135mg22g
9027g27g0g0g0g0mg50mg27g
13034g34g0g0g0g0mg60mg34g
13034g34g0g0g0g0mg80mg33g
13035g35g0g0g0g0mg55mg35g
15039g39g0g0g0g0mg40mg39g
19039g39g0g3g0g0mg0mg39g
17046g46g0g0g0g0mg55mg45g
19051g51g0g0g0g0mg110mg52g
24052g55g3g3g1g5mg50mg49g
21056g56g0g0g0g0mg60mg55g
25056g57g1g3g1g5mg45mg52g
24064g64g0g0g0g0mg30mg64g
25068g68g0g0g0g0mg30mg66g

McCafe Coffee

00g0g0g0g0g0mg0mg0g
01g1g0g2g0g0mg20mg0g
16013g13g0g8g8g25mg110mg12g
18013g13g0g10g10g30mg130mg13g
11015g15g0g10g0g5mg140mg15g
19027g27g0g2g8g30mg115mg27g
18028g28g0g5g5g15mg80mg26g
18031g31g0g4g5g15mg120mg31g
19033g33g0g5g5g15mg70mg33g
23037g37g0g6g6g20mg85mg35g
25039g39g0g8g7g25mg105mg35g
25040g40g0g8g6g20mg330mg36g
27043g43g0g7g8g10mg140mg35g
26044g44g0g8g6g20mg390mg40g
31045g45g0g10g10g30mg150mg44g
32050g50g0g10g9g30mg430mg45g
28050g50g0g8g6g10mg160mg42g
38053g53g0g10g15g30mg170mg45g
45064g64g0g7g19g65mg125mg57g

Condiments

200g0g0g0g2g10mg15mg0g
00g0g0g0g0g0mg270mg0g
1400g0g0g0g15g10mg150mg0g
400g0g0g0g5g0mg55mg0g
1101g1g0g0g12g5mg170mg1g
01g1g0g0g0g0mg0mg1g
451g2g1g2g4g0mg0mg0g
351g1g0g0g3g0mg540mg0g
01g1g0g0g0g0mg0mg1g
152g2g0g0g0g0mg75mg2g
103g3g0g0g0g0mg100mg2g
353g3g0g0g3g0mg420mg3g
804g5g1g1g7g10mg180mg2g
154g4g0g0g0g0mg0mg4g
605g6g1g0g4g5mg115mg5g
507g7g0g1g3g0mg390mg2g
358g8g0g0g0g0mg340mg7g
359g9g0g0g0g0mg0mg9g
1709g9g0g1g15g20mg530mg4g
359g9g0g0g0g0mg0mg9g
5011g11g0g0g0g0mg190mg10g
10011g11g0g1g6g20mg340mg3g
5012g12g0g0g0g0mg0mg11g
5012g12g0g0g0g0mg150mg11g
5012g12g0g0g0g0mg150mg10g
5012g12g0g0g0g0mg260mg10g
9014g15g1g1g3g0mg410mg9g
18045g45g0g0g0g0mg20mg32g

The basics of ordering Keto at McDonald's

  • 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 McDonald's 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 McDonald's. 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 Hamburgers 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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