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Keto Options at Au Bon Pain

Net Carbs = Total Carbohydrates - Dietary Fiber

The ketogenic diet typically limits net carbs to 20g-50g a day. The exact limit varies by person.

Net Carb Limit

20g
0g10g20g

Soups

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Chicken Noodle Soup (Medium)
120cal
8g
15g
2.5g
1g
0g
14g
1030mg
3g
1g
30mg
0.067g/cal
0.53:1
Broccoli Cheddar Soup (Medium)
340cal
10g
20g
24g
11g
0.5g
17g
1040mg
6g
3g
60mg
0.029g/cal
0.50:1
Lemon Orzo Chicken Soup (Medium)
230cal
12g
20g
12g
6g
0g
19g
1190mg
3g
1g
50mg
0.052g/cal
0.60:1
Wild Mushroom Bisque (Medium)
190cal
5g
23g
9g
1.5g
0g
20g
1070mg
6g
3g
5mg
0.026g/cal
0.22:1

Breakfast Sandwiches

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
2 Eggs, Turkey Sausage & Cheddar On Skinny Wheat Bagel
370cal
26g
22g
21g
9g
0g
15g
750mg
1g
7g
375mg
0.070g/cal
1.18:1
2 Eggs & Turkey Sausage On Skinny Wheat Bagel
310cal
23g
22g
16g
6g
0g
15g
660mg
1g
7g
360mg
0.074g/cal
1.05:1
2 Eggs & Bacon On Skinny Wheat Bagel
280cal
18g
22g
15g
6g
0g
16g
600mg
2g
6g
345mg
0.064g/cal
0.82:1
2 Eggs, Cheddar & Bacon On Skinny Wheat Bagel
340cal
22g
22g
20g
9g
0g
16g
690mg
2g
6g
360mg
0.065g/cal
1.00:1
Egg Whites And Cheddar On Skinny Wheat Bagel
210cal
19g
22g
7g
4.5g
0g
16g
490mg
1g
6g
20mg
0.090g/cal
0.86:1
Egg Whites, Cheddar & Avocado On Skinny Wheat
360cal
19g
25g
23g
12g
0.5g
16g
590mg
1g
9g
50mg
0.053g/cal
0.76:1
2 Eggs, Cheddar & Ham On Skinny Wheat Bagel
350cal
26g
24g
19g
8g
0g
17g
880mg
3g
7g
375mg
0.074g/cal
1.08:1
2 Eggs, Cheddar & Sausage On Skinny Wheat Bagel
450cal
28g
23g
29g
12g
0g
17g
790mg
2g
6g
390mg
0.062g/cal
1.22:1

Hot Lunch Bar

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Bruschetta Wings
70cal
6g
0g
5g
1g
0g
0g
160mg
0g
0g
20mg
0.086g/cal
-
Southwest Wings
70cal
6g
0g
5g
1.5g
0g
0g
170mg
0g
0g
20mg
0.086g/cal
-
Adobo Chicken
25cal
4g
1g
0.5g
0g
0g
1g
125mg
1g
0g
10mg
0.160g/cal
4.00:1
Pork Carnitas
45cal
5g
1g
2.5g
0.5g
0g
1g
110mg
1g
0g
10mg
0.111g/cal
5.00:1
Sesame Green Beans
20cal
1g
2g
1g
0g
0g
1g
55mg
1g
1g
0mg
0.050g/cal
0.50:1
Sweet & Sour Wings
70cal
6g
1g
4.5g
1.5g
0g
1g
180mg
1g
0g
20mg
0.086g/cal
6.00:1
Beef & Broccoli
30cal
3g
2g
1g
0g
0g
2g
105mg
1g
0g
10mg
0.100g/cal
1.50:1
Chipotle Wings
70cal
6g
2g
4.5g
1g
0g
2g
190mg
1g
0g
20mg
0.086g/cal
3.00:1
Smothered Beans
30cal
1g
2g
2g
1g
0g
2g
105mg
1g
0g
5mg
0.033g/cal
0.50:1
Honey & Herb Carrots
25cal
0g
4g
1.5g
1g
0g
3g
30mg
1g
1g
5mg
0.000g/cal
0.00:1
Meatballs In Marinara Sauce With Penne
50cal
2g
4g
2.5g
1g
0g
3g
105mg
1g
1g
5mg
0.040g/cal
0.50:1
Roasted Corn & Jalapenos
20cal
1g
4g
0g
0g
0g
3g
20mg
2g
1g
0mg
0.050g/cal
0.25:1
Roasted Mediterranean Vegetables
35cal
1g
4g
2g
0g
0g
3g
95mg
1g
1g
0mg
0.029g/cal
0.25:1
Vegetable Lasagna
45cal
3g
3g
2.5g
1.5g
0g
3g
75mg
1g
0g
10mg
0.067g/cal
1.00:1
Black Beans & Rice
25cal
1g
5g
0g
0g
0g
4g
15mg
0g
1g
0mg
0.040g/cal
0.20:1
Pulled BBQ Pork
45cal
4g
4g
1.5g
0g
0g
4g
150mg
4g
0g
10mg
0.089g/cal
1.00:1
Red Beans & Rice
25cal
1g
5g
0g
0g
0g
4g
55mg
0g
1g
0mg
0.040g/cal
0.20:1
Broccoli Chicken Pasta Alfredo
50cal
2g
5g
2g
1g
0g
5g
40mg
0g
0g
10mg
0.040g/cal
0.40:1
Tomato Asiago Rice
35cal
1g
5g
1g
0.5g
0g
5g
25mg
0g
0g
0mg
0.029g/cal
0.20:1
Asian Rice With Edamame & Carrots
30cal
1g
6g
0g
0g
0g
6g
10mg
0g
0g
0mg
0.033g/cal
0.17:1
Brown Rice
30cal
1g
6g
0g
0g
0g
6g
15mg
0g
0g
0mg
0.033g/cal
0.17:1
Mediterranean Rice
35cal
1g
6g
0.5g
0g
0g
6g
25mg
0g
0g
0mg
0.029g/cal
0.17:1
Chicken Dumplings
45cal
2g
7g
1g
0g
0g
7g
150mg
1g
0g
5mg
0.044g/cal
0.29:1
Corn Bread
100cal
1g
13g
5g
1g
0g
13g
60mg
6g
0g
20mg
0.010g/cal
0.08:1

Cold Lunch Bar

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Apple Smoked Bacon
130cal
9g
0g
10g
3.5g
0g
0g
660mg
0g
0g
15mg
0.069g/cal
-
Hard Boiled Eggs
45cal
4g
0g
3g
1g
0g
0g
35mg
0g
0g
105mg
0.089g/cal
-
Lettuce Blend
5cal
0g
1g
0g
0g
0g
0g
0mg
0g
1g
0mg
0.000g/cal
0.00:1
Mixed Salad Greens
5cal
0g
1g
0g
0g
0g
0g
5mg
0g
1g
0mg
0.000g/cal
0.00:1
Mozzarella Cheese
70cal
6g
0g
5g
3.5g
0g
0g
70mg
0g
0g
20mg
0.086g/cal
-
Romaine Lettuce
5cal
0g
1g
0g
0g
0g
0g
0mg
0g
1g
0mg
0.000g/cal
0.00:1
Spinach
5cal
1g
1g
0g
0g
0g
0g
20mg
0g
1g
0mg
0.200g/cal
1.00:1
Turkey
30cal
7g
0g
0g
0g
0g
0g
200mg
0g
0g
15mg
0.233g/cal
-
Walnuts
190cal
4g
1g
19g
1.5g
0g
0g
0mg
1g
3g
0mg
0.021g/cal
4.00:1
Asiago Cheese
110cal
7g
1g
8g
5g
0g
1g
170mg
0g
0g
25mg
0.064g/cal
7.00:1
Chicken Salad
45cal
6g
1g
2.5g
0g
0g
1g
110mg
0g
0g
20mg
0.133g/cal
6.00:1
Cottage Cheese
30cal
3g
1g
1.5g
1g
0g
1g
110mg
1g
0g
5mg
0.100g/cal
3.00:1
Cucumbers
5cal
0g
1g
0g
0g
0g
1g
0mg
0g
0g
0mg
0.000g/cal
0.00:1
Feta
100cal
6g
1g
8g
4.5g
0g
1g
250mg
0g
0g
25mg
0.060g/cal
6.00:1
Red Pepper
10cal
0g
2g
0g
0g
0g
1g
115mg
1g
1g
0mg
0.000g/cal
0.00:1
Sliced Chicken
35cal
7g
1g
0.5g
0g
0g
1g
50mg
0g
0g
20mg
0.200g/cal
7.00:1
Tomatoes
5cal
0g
1g
0g
0g
0g
1g
0mg
1g
0g
0mg
0.000g/cal
0.00:1
Tuna
35cal
9g
1g
0g
0g
0g
1g
40mg
0g
0g
15mg
0.257g/cal
9.00:1
Almonds
170cal
6g
6g
14g
1g
0g
2g
0mg
1g
4g
0mg
0.035g/cal
1.00:1
Caesar Salad
25cal
1g
3g
1g
0g
0g
2g
35mg
0g
1g
0mg
0.040g/cal
0.33:1
Cantaloupe
10cal
0g
2g
0g
0g
0g
2g
0mg
2g
0g
0mg
0.000g/cal
0.00:1
Carrots
10cal
0g
3g
0g
0g
0g
2g
20mg
1g
1g
0mg
0.000g/cal
0.00:1
Chickpeas
20cal
1g
3g
0g
0g
0g
2g
30mg
1g
1g
0mg
0.050g/cal
0.33:1
Chickpeas & Tomatoes Salad
35cal
1g
3g
2g
0g
0g
2g
100mg
1g
1g
0mg
0.029g/cal
0.33:1
Edamame
40cal
4g
3g
2g
0g
0g
2g
0mg
1g
1g
0mg
0.100g/cal
1.33:1
Grapefruit Sections
10cal
0g
3g
0g
0g
0g
2g
0mg
2g
1g
0mg
0.000g/cal
0.00:1
Black Bean & Corn Salad
35cal
2g
4g
1.5g
0g
0g
3g
50mg
1g
1g
0mg
0.057g/cal
0.50:1
Corn
20cal
1g
4g
0g
0g
0g
3g
0mg
2g
1g
0mg
0.050g/cal
0.25:1
Greek Vanilla Yogurt
20cal
2g
3g
0g
0g
0g
3g
10mg
3g
0g
0mg
0.100g/cal
0.67:1
Honeydew
10cal
0g
3g
0g
0g
0g
3g
5mg
2g
0g
0mg
0.000g/cal
0.00:1
Kalamata Olives
70cal
1g
4g
6g
0.5g
0g
3g
390mg
0g
1g
0mg
0.014g/cal
0.25:1
Onion
10cal
0g
3g
0g
0g
0g
3g
0mg
1g
0g
0mg
0.000g/cal
0.00:1
Black Beans
30cal
2g
5g
0g
0g
0g
4g
30mg
0g
1g
0mg
0.067g/cal
0.40:1
Carrot & Raisin Salad
80cal
0g
5g
7g
1g
0g
5g
55mg
3g
0g
5mg
0.000g/cal
0.00:1
Grapes
20cal
0g
5g
0g
0g
0g
5g
0mg
4g
0g
0mg
0.000g/cal
0.00:1
Pesto Tortellini
60cal
1g
5g
3.5g
0g
0g
5g
55mg
0g
0g
5mg
0.017g/cal
0.20:1
Pickled Beets
20cal
0g
5g
0g
0g
0g
5g
75mg
4g
0g
0mg
0.000g/cal
0.00:1
Mediterranean Pasta Salad
50cal
2g
7g
2g
0g
0g
6g
50mg
1g
1g
0mg
0.040g/cal
0.29:1
Croutons
90cal
3g
14g
2.5g
0g
0g
13g
140mg
1g
1g
0mg
0.033g/cal
0.21:1
Wontons
140cal
3g
18g
6g
1g
0g
17g
150mg
1g
1g
0mg
0.021g/cal
0.17:1

Bagels & Spreads

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Garden Vegetable Cream Cheese
100cal
2g
2g
10g
6g
0g
2g
230mg
2g
0g
30mg
0.020g/cal
1.00:1
Herb Cream Cheese
90cal
3g
4g
7g
4.5g
0g
4g
180mg
2g
0g
25mg
0.033g/cal
0.75:1
Whole Wheat Skinny Bagel
90cal
5g
21g
1g
0g
0g
15g
230mg
1g
6g
0mg
0.056g/cal
0.24:1

Snacks & To Go

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Hard Boiled Eggs To Go
140cal
11g
1g
9g
3g
0g
1g
110mg
1g
0g
330mg
0.079g/cal
11.00:1
Skinny Pop Popcorn
100cal
2g
9g
6g
0.5g
0g
7g
45mg
0g
2g
0mg
0.020g/cal
0.22:1
Strawberry Cup
45cal
1g
11g
0g
0g
0g
8g
0mg
7g
3g
0mg
0.022g/cal
0.09:1
Caprese Chicken
330cal
24g
16g
19g
6g
0g
13g
680mg
8g
3g
70mg
0.073g/cal
1.50:1
Mixed Nuts
420cal
14g
19g
35g
5g
0g
14g
140mg
4g
5g
0mg
0.033g/cal
0.74:1
Fresh Watermelon
70cal
1g
17g
0g
0g
0g
16g
0mg
14g
1g
0mg
0.014g/cal
0.06:1
Smoked Salmon
200cal
12g
18g
9g
3.5g
0g
16g
550mg
5g
2g
30mg
0.060g/cal
0.67:1

Salads

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Side Garden Salad
50cal
2g
11g
0g
0g
0g
7g
35mg
5g
4g
0mg
0.040g/cal
0.18:1
Chicken Cobb With Avocado Salad
460cal
44g
17g
25g
10g
0g
11g
970mg
7g
6g
270mg
0.096g/cal
2.59:1
Caesar Asiago Salad
160cal
8g
19g
7g
3g
0g
15g
230mg
2g
4g
15mg
0.050g/cal
0.42:1
Chicken Caesar Asiago Salad
290cal
33g
21g
9g
3.5g
0g
17g
410mg
2g
4g
90mg
0.114g/cal
1.57:1
Thai Peanut Chicken Salad
250cal
29g
23g
6g
1g
0g
18g
290mg
6g
5g
80mg
0.116g/cal
1.26:1
Vegetarian Deluxe Salad
260cal
12g
26g
13g
5g
0g
18g
820mg
10g
8g
25mg
0.046g/cal
0.46:1

Hot Breakfast Bar

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Sausage With Peppers And Onions
40cal
3g
1g
2.5g
0.5g
0g
1g
110mg
0g
0g
5mg
0.075g/cal
3.00:1
Scrambled Eggs
30cal
3g
1g
2g
0.5g
0g
1g
75mg
0g
0g
85mg
0.100g/cal
3.00:1
Scrambled Eggs, Ham & Cheese
40cal
3g
1g
2.5g
1g
0g
1g
100mg
1g
0g
75mg
0.075g/cal
3.00:1
Roasted Potatoes
35cal
1g
6g
1g
0g
0g
5g
110mg
0g
1g
0mg
0.029g/cal
0.17:1
Warm Apple Bake
80cal
2g
11g
3g
2g
0g
11g
90mg
4g
0g
10mg
0.025g/cal
0.18:1

Salad Dressings

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Avocado Green Goddess Dressing
140cal
1g
3g
14g
1.5g
0g
3g
260mg
2g
0g
15mg
0.007g/cal
0.33:1
Caesar Dressing
190cal
2g
3g
19g
3.5g
0g
3g
500mg
2g
0g
15mg
0.011g/cal
0.67:1
Ranch Dressing
180cal
1g
4g
19g
3g
0g
4g
290mg
1g
0g
15mg
0.006g/cal
0.25:1
Balsamic Vinaigrette
80cal
0g
5g
7g
1g
0g
5g
270mg
5g
0g
0mg
0.000g/cal
0.00:1
Lemon Vinaigrette
150cal
0g
6g
14g
1.5g
0g
6g
370mg
5g
0g
0mg
0.000g/cal
0.00:1
Chili Lime Vinaigrette
110cal
0g
7g
9g
1g
0g
7g
300mg
6g
0g
0mg
0.000g/cal
0.00:1
Citrus Lime Vinaigrette
110cal
0g
7g
9g
1g
0g
7g
260mg
6g
0g
0mg
0.000g/cal
0.00:1
Thai Dressing
120cal
1g
16g
6g
0.5g
0g
16g
550mg
14g
0g
0mg
0.008g/cal
0.06:1

Coffee & Espresso

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Iced Decaf French Roast Coffee (Large)
10cal
1g
0g
0g
0g
0g
0g
20mg
0g
0g
0mg
0.100g/cal
-
Iced French Roast Coffee (Large)
10cal
1g
0g
0g
0g
0g
0g
20mg
0g
0g
0mg
0.100g/cal
-
Iced French Vanilla Coffee (Large)
10cal
1g
0g
0g
0g
0g
0g
20mg
0g
0g
0mg
0.100g/cal
-
Whipped Cream Topping
20cal
0g
0g
1.5g
1g
0g
0g
0mg
0g
0g
5mg
0.000g/cal
-
Espresso Double Shot
10cal
0g
1g
0g
0g
0g
1g
15mg
1g
0g
0mg
0.000g/cal
0.00:1
Caffe Americano (Large)
15cal
0g
3g
0g
0g
0g
3g
35mg
3g
0g
0mg
0.000g/cal
0.00:1
Iced Caffe Americano (Large)
15cal
0g
3g
0g
0g
0g
3g
35mg
3g
0g
0mg
0.000g/cal
0.00:1
Cappuccino (Large)
160cal
8g
14g
8g
4.5g
0g
14g
125mg
14g
0g
25mg
0.050g/cal
0.57:1
Caffe Latte (Large)
180cal
9g
15g
9g
5g
0g
15g
135mg
15g
0g
25mg
0.050g/cal
0.60:1
Iced Caffe Latte (Large)
180cal
9g
15g
9g
5g
0g
15g
140mg
15g
0g
25mg
0.050g/cal
0.60:1

Beverages

 
Item
CAL
PROT
CARB
FAT
SAT
TRNS
NET
SOD
SUG
FIB
CHOL
P/Cal
P:C
Caffeine Free Diet Coke (Medium)
5cal
0g
0g
0g
0g
0g
0g
30mg
0g
0g
0mg
0.000g/cal
-
Coke Zero (Large)
5cal
0g
0g
0g
0g
0g
0g
20mg
0g
0g
0mg
0.000g/cal
-
Diet Coke (Large)
5cal
0g
0g
0g
0g
0g
0g
35mg
0g
0g
0mg
0.000g/cal
-
Sprite Zero (Large)
10cal
0g
0g
0g
0g
0g
0g
20mg
0g
0g
0mg
0.000g/cal
-
Vitamin Water Zero - Squeezed (Large)
10cal
0g
0g
0g
0g
0g
0g
10mg
0g
0g
0mg
0.000g/cal
-
Vitamin Water Zero - XXX (Medium)
5cal
0g
0g
0g
0g
0g
0g
0mg
0g
0g
0mg
0.000g/cal
-
Iced Black Tea (Large)
10cal
0g
3g
0g
0g
0g
3g
30mg
0g
0g
0mg
0.000g/cal
0.00:1