Krispy Kreme Logo

Everything Keto at Krispy Kreme

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

Net Carbohydrate Limit

Breakfast

6013g15g2g1g0g0mg0mg10g
5013g13g0g0g0g0mg0mg13g
7016g17g1g1g0g0mg5mg15g
10016g19g3g4g2g0mg0mg0g
8018g20g2g0g0g0mg0mg17g

Doughnuts

4100gggg25gmgmgg
19020g21g1g3g11g0mg85mg8g
19021g22g1g3g11g0mg30mg10g
19022g22g0g3g11g0mg85mg10g
25023g24g1g3g16g25mg340mg6g
21023g24g1g3g11g0mg85mg11g
21024g25g1g3g12g0mg85mg13g
24025g25g0g2g15g15mg230mg14g
21025g26g1g3g11g0mg90mg13g
17026g27g1g2g7g15mg210mg16g
29027g28g1g3g18g25mg360mg10g
27028g29g1g4g16g0mg115mg12g
18028g28g0g2g7g15mg220mg17g
22028g29g1g2g11g0mg85mg16g
25029g30g1g3g13g0mg115mg14g
27029g30g1g4g15g0mg130mg11g
27030g31g1g4g15g0mg130mg11g
27030g31g1g4g15g0mg130mg10g
31031g32g1g3g19g25mg370mg13g
29031g32g1g4g17g0mg135mg12g
29031g32g1g4g17g0mg135mg13g
24032g33g1g3g11g0mg90mg20g
24033g34g1g3g11g0mg85mg21g
30034g35g1g4g16g0mg140mg16g
32034g35g1g4g18g10mg170mg17g
25035g36g1g3g11g0mg90mg22g
25035g36g1g3g11g0mg90mg22g
23035g36g1g2g9g0mg80mg24g
30036g37g1g4g15g0mg140mg16g
29036g37g1g4g15g0mg130mg16g
25037g38g1g3g10g20mg210mg24g
29037g38g1g4g15g0mg140mg19g
28038g39g1g2g14g20mg210mg25g
34039g40g1g3g19g25mg370mg21g
30039g40g1g2g15g20mg210mg26g
34039g40g1g4g19g0mg140mg22g
30039g40g1g2g15g20mg220mg26g
25039g40g1g2g10g0mg80mg27g
36040g41g1g4g19g0mg140mg22g
31040g41g1g4g15g0mg140mg22g
31040g41g1g4g15g0mg120mg24g
35041g42g1g3g19g0mg110mg26g
30041g42g1g3g14g0mg105mg27g
36043g44g1g4g18g0mg140mg24g
36044g45g1g4g18g0mg170mg26g
37044g46g2g4g20g0mg160mg26g
35044g45g1g3g17g0mg150mg27g
37045g46g1g4g20g0mg170mg27g
36045g46g1g4g18g0mg160mg27g
37052g53g1g4g16g0mg200mg36g
36057g59g2g3g15g20mg250mg39g
242642525g2525g0g202g1616g1515mg23234mg1414g

Bakery

32036g37g1g3g19g5mg160mg19g
31041g44g3g6g13g45mg340mg19g
29045g54g9g11g5g0mg500mg3g
38047g48g1g4g19g75mg280mg26g
28049g52g3g10g4g0mg460mg2g
28049g52g3g10g4g0mg460mg2g
25051g54g3g9g1g0mg440mg5g
28051g54g3g10g4g0mg1160mg2g
43051g52g1g5g22g70mg310mg28g
26052g55g3g10g1g0mg580mg2g
26052g54g2g10g1g0mg490mg1g
30054g57g3g11g4g5mg660mg2g
27054g57g3g9g1g0mg470mg6g
44054g55g1g5g23g75mg300mg33g
45054g55g1g4g23g65mg290mg32g
30055g57g2g5g6g0mg400mg29g
67073g76g3g7g38g15mg65mg41g
56176g78g2g8g24g0mg330mg42g
64085g88g3g7g30g5mg590mg53g

Desserts

359g9g0g0g0g0mg0mg0g
9022g23g1g1g0g0mg15mg22g
10524g27g3g1g0g0mg1mg14g
21029g30g1g2g10g0mg110mg25g
13032g33g1g1g0g0mg40mg26g
19040g40g0g3g3g5mg95mg27g
31048g50g2g8g9g20mg170mg33g
30048g49g1g8g9g20mg170mg34g
29048g48g0g7g8g20mg180mg34g
46067g68g1g8g18g20mg250mg57g
46068g69g1g7g17g20mg230mg48g
39071g73g2g7g8g20mg200mg65g
45080g80g0g10g10g40mg280mg58g
56085g89g4g8g21g30mg360mg64g
56088g90g2g7g20g35mg380mg70g
750108g112g4g20g24g60mg460mg90g
720108g108g0g18g24g60mg470mg91g
1001131g133g2g23g43g133mg800mg97g
800135g137g2g17g21g50mg460mg119g
1084138g143g5g23g50g133mg684mg105g
1050143g145g2g23g43g133mg834mg107g

Beverages

40g0g0g1g0g0mg8mg0g
40g0g0g1g0g0mg0mg0g
00g0g0g0g0g0mg0mg0g
40g0g0g1g0g0mg0mg0g
41g1g0g0g0g0mg10mg0g
51g1g0g0g0g0mg25mg0g
82g2g0g0g0g0mg0mg2g
573g3g0g0g4g14mg0mg3g
454g4g0g3g2g5mg55mg4g
8011g11g0g7g1g5mg125mg0g
12012g12g0g8g4g15mg130mg12g
13012g12g0g8g5g20mg130mg12g
15012g12g0g8g8g35mg120mg11g
8012g12g0g8g0g5mg110mg12g
10013g13g0g8g1g10mg130mg12g
11013g13g0g9g3g10mg130mg12g
9013g13g0g8g0g5mg130mg12g
11013g13g0g8g3g10mg130mg12g
13014g14g0g9g5g20mg150mg0g
10015g15g0g10g0g5mg135mg15g
9015g15g0g7g1g5mg120mg0g
11015g15g0g10g1g5mg160mg0g
19019g19g0g13g7g25mg210mg0g
20020g20g0g13g8g33mg200mg20g
14020g20g0g13g1g5mg210mg0g
15024g24g0g8g3g15mg200mg23g
14024g24g0g13g1g5mg210mg0g
20025g25g0g8g8g35mg200mg23g
13025g25g0g8g0g5mg190mg23g
18027g27gg8g5g20mg160mg27g
15030g30g0g3g2g5mg55mg36g
19030g30g0g8g5g20mg115mg29g
20031g31g0g8g5g20mg130mg31g
14033g35g2g1g1g0mg25mg30g
22033g41g8g7g3g15mg220mg1g
16036g36g0g3g0g0mg60mg36g
21037g37g0g7g4g15mg120mg26g
18038g38g0g3g2g5mg55mg33g
19038g38g0g7g1g5mg120mg26g
20039g41g2g5g3g5mg70mg36g
16039g39g0g0g0g0mg0mg39g
28041g49g8g13g3g15mg300mg1g
31044g44g0g9g11g40mg280mg30g
28044g44g0g9g7g25mg280mg30g
25045g45g0g7g4g15mg120mg33g
22045g45g0g7g1g5mg120mg33g
30046g46g0g13g7g25mg210mg26g
25046g46g0g13g1g5mg210mg26g
33048g50g2g8g11g35mg160mg2g
30049g52g3g5g10g10mg270mg40g
35050g50g0g14g10g40mg340mg29g
35050g50g0g14g10g40mg340mg29g
31050g52g2g8g8g25mg160mg2g
30051g51g0g14g5g20mg340mg29g
21051g51g0g0g0g0mg0mg48g
30051g51g0g14g5g20mg340mg29g
33053g53g0g13g7g25mg210mg33g
28054g54g0g13g1g5mg210mg33g
22054g54g0g0g0g0mg0mg54g
39056g58g2g14g11g40mg220mg1g
39056g58g2g14g11g40mg220mg1g
38058g60g2g14g8g30mg240mg2g
38058g60g2g14g8g30mg240mg2g
42068g70g2g1g12g40mg240mg39g
49068g71g3g19g17g40mg460mg40g
27069g69g0g0g0g0mg10mg67g
27070g70g0g0g0g0mg15mg68g
41071g71g0g1g11g40mg240mg65g
43072g72g0g9g11g40mg300mg45g
28472g72g0g0g0g0mg17mg72g
40073g73g0g9g8g30mg300mg45g
28073g73g0g0g0g0mg10mg72g
35175g75g0g5g4g13mg238mg51g
44076g76g0g1g12g45mg310mg62g
47179g79g0g14g11g45mg360mg44g
42079g79g0g14g6g25mg360mg44g
1034152g153g1g5g47g50mg367mg118g

Condiments

900g0g0g0g10g30mg115mg0g
801g1g0g1g8g30mg115mg1g
802g2g0g1g7g30mg150mg1g
602g2g0g2g5g20mg130mg2g
804g4g0g1g7g25mg100mg4g

The basics of ordering Keto at Krispy Kreme

  • 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].

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 Krispy Kreme 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 Krispy Kreme. 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 Baked Goods 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.

The Healthy Fast Newsletter

You'll be the first to know about new features, new restaurant data, and articles. You'll only get content that will help you become the healthiest version of yourself.