Everything Keto at Kwik Trip

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

Net Carbohydrate Limit

Hearty Platter Cafe Breakfast Sides


Egg	87	0g	0g	0g	6g	6g	186mg	83mg	0g
Bacon	161	1g	1g	0g	12g	12g	34mg	581mg	0g
Sausage Link	286	1g	1g	0g	8g	28g	52mg	437mg	0g
Sausage Patties	344	1g	1g	0g	11g	33g	66mg	561mg	1g
Sausage Patty	340	1g	1g	0g	11g	33g	66mg	561mg	1g
Ham	149	3g	3g	0g	18g	7g	61mg	1134mg	3g
Ham Side	149	3g	3g	0g	18g	7g	61mg	1134mg	3g
Onion Addition	39	3g	3g	0g	0g	3g	0mg	23mg	1g
Onions Added To Hash Browns	39	3g	3g	0g	0g	3g	0mg	23mg	1g
Buttered English Muffin	200	23g	25g	2g	4g	9g	0mg	290mg	2g
1 Pancake	180	24g	25g	1g	6g	6g	31mg	451mg	7g
Buttered 8 Grain Toast	225	24g	27g	3g	7g	9g	0mg	358mg	3g
English Muffin	200	25g	25g	0g	4g	9g	0mg	275mg	2g
Buttered Honey Wheat Toast	202	26g	27g	1g	4g	10g	17mg	322mg	2g
Swiss Rye	206	26g	27g	1g	5g	8g	17mg	388mg	1g
Buttered Multi Grain Toast	218	27g	29g	2g	6g	9g	17mg	405mg	4g
Buttered Rye Toast	202	27g	28g	1g	5g	8g	17mg	389mg	1g
Honey Wheat	210	27g	28g	1g	5g	10g	17mg	328mg	2g
Biscuit	255	28g	29g	1g	6g	13g	2mg	839mg	4g
Buttered White Toast	215	28g	29g	1g	5g	9g	17mg	340mg	2g
Buttered Cracked Wheat Toast	228	29g	30g	1g	5g	9g	0mg	230mg	2g
Buttered Fiber Enriched Toast	209	29g	33g	4g	7g	9g	0mg	398mg	1g
Buttered Italian Toast	220	29g	30g	1g	5g	8g	0mg	380mg	1g
Buttered White Bread	224	29g	30g	1g	5g	9g	15mg	345mg	2g
French Toast	229	33g	34g	1g	10g	6g	115mg	349mg	7g
Croissant	326	34g	35g	1g	5g	19g	20mg	329mg	5g
American Fries	311	36g	40g	4g	4g	14g	0mg	189mg	0g
Hash Browns	311	36g	40g	4g	4g	14g	0mg	189mg	0g
Buttered Sourdough Toast	270	38g	38g	0g	6g	9g	15mg	325mg	2g
Sourdough	270	38g	38g	0g	6g	9g	15mg	325mg	2g
Bagel	329	51g	53g	2g	11g	8g	20mg	478mg	3g
Buttered Bagel	329	51g	53g	2g	11g	8g	20mg	478mg	3g
Pancake Syrup	232	61g	61g	0g	0g	0g	0mg	81mg	21g
Oatmeal	442	76g	80g	4g	14g	8g	20mg	242mg	54g
Oatmeal With Brown Sugar	442	76g	80g	4g	14g	8g	20mg	242mg	54g

Hearty Platter Cafe Meals


Sour Cream	43	1g	1g	0g	1g	4g	13mg	7mg	1g
Tartar Sauce	168	6g	6g	0g	0g	15g	7mg	308mg	1g
Chicken Nuggets	329	12g	12g	0g	13g	26g	35mg	450mg	0g
1 Piece of Battered, Fried Fish	217	16g	17g	1g	13g	11g	36mg	557mg	0g
Philly Steak Melt	598	42g	44g	2g	35g	31g	101mg	627mg	5g
Philly Steak Skillet Base	924	43g	48g	5g	34g	65g	482mg	1226mg	4g
Chicken Tender Melt	855	54g	55g	1g	39g	50g	135mg	2028mg	3g
Brats and Kraut	904	58g	63g	5g	35g	58g	120mg	3176mg	3g
Turkey Dinner	621	67g	73g	6g	56g	20g	100mg	1997mg	23g
Hand Battered Fish Sandwich (With Cheese)	546	71g	72g	1g	20g	20g	66mg	1056mg	3g
2 Piece Fish Basket	1143	97g	103g	6g	43g	68g	73mg	2526mg	17g

Hearty Platter Cafe Breakfast


Omelette Veggie	480	8g	10g	2g	25g	38g	583mg	868mg	5g
Kid's Pancake With Sausage Links	369	24g	25g	1g	11g	24g	65mg	739mg	7g
Griddle Double Up French Toast	477	34g	35g	1g	22g	27g	505mg	595mg	7g
2 Egg, Sausage Patty, Hash Browns	969	39g	43g	4g	27g	76g	478mg	1051mg	1g
Breakfast Platter Long Haul Hash browns	1127	40g	44g	4g	42g	86g	675mg	1546mg	1g
Griddle French Toast	411	50g	51g	1g	15g	17g	193mg	579mg	10g
Ham Skillet	864	56g	60g	4g	36g	52g	472mg	2203mg	9g
Farmer's Skillet	987	58g	63g	5g	26g	69g	456mg	1484mg	9g
Farmer's Skillet with Toast	987	58g	63g	5g	26g	69g	456mg	1484mg	9g
Griddle Pancakes	541	72g	74g	2g	17g	17g	93mg	1352mg	21g
Griddle Double Up Pancakes With Bacon & Eggs	896	73g	75g	2g	37g	46g	505mg	1985mg	22g
Steak & Eggs Platter	1425	87g	93g	6g	69g	83g	765mg	1608mg	15g

Fried Chicken/Fish & Sides


Pulled Roasted Chicken	180	0g	0g	0g	16g	13g	60mg	380mg	0g
Roasted Chicken	180	0g	0g	0g	16g	13g	60mg	380mg	0g
Chicken Salad	360	1g	1g	0g	9g	35g	65mg	700mg	0g
Fried Chicken Wing	70	3g	3g	0g	7g	3g	25mg	105mg	0g
Fried Chicken Drumstick	100	4g	4g	0g	7g	6g	35mg	300mg	0g
Fried Chicken Tenders (3 Piece)	160	5g	5g	0g	17g	8g	45mg	270mg	0g
4 Piece Fried Half Chicken	200	8g	8g	0g	18g	10g	70mg	440mg	0g
8 Piece Fried Chicken	200	8g	8g	0g	18g	10g	70mg	440mg	0g
Fried Chicken Thigh	180	8g	8g	0g	13g	11g	60mg	540mg	0g
Pulled Fried Chicken	200	8g	8g	0g	18g	10g	70mg	440mg	0g
Fried Chicken Breast	240	10g	10g	0g	26g	11g	85mg	390mg	1g
Mashed Potatoes	140	11g	13g	2g	2g	8g	25mg	370mg	1g
2 Piece Fried Chicken (Breast & Wing)	300	12g	12g	0g	33g	14g	110mg	490mg	1g
Fried Buffalo Boneless Wings	270	13g	13g	0g	25g	15g	85mg	2250mg	1g
Mashed Potatoes & Gravy	210	18g	20g	2g	4g	13g	30mg	800mg	1g
Family Size Seasoned Potato Wedges	160	21g	23g	2g	3g	7g	0mg	480mg	1g
Pulled BBQ Chicken	270	22g	22g	0g	15g	12g	60mg	1330mg	20g
Fried Chicken Tender Wrap	370	26g	27g	1g	25g	18g	65mg	830mg	1g
Seasoned Potato Wedges	270	34g	37g	3g	4g	11g	0mg	790mg	1g
Fried Chicken Tenders and Wedges	550	35g	37g	2g	41g	28g	105mg	1410mg	1g
Chicken & Gravy Bowl (With A Biscuit)	570	37g	38g	1g	28g	34g	85mg	1910mg	4g
Fried Fish and Seasoned Potato Wedges	740	82g	86g	4g	25g	35g	90mg	1980mg	3g

Burgers & Hot Dogs


Breakfast Sausage	330	1g	1g	0g	13g	31g	65mg	1010mg	1g
Regular Hot Dog	140	2g	2g	0g	5g	13g	35mg	410mg	1g
Cheddarwurst	300	3g	3g	0g	13g	27g	60mg	930mg	3g
Bratwurst	310	4g	4g	0g	11g	27g	60mg	970mg	0g
Angus Beef Frank	340	5g	5g	0g	14g	29g	65mg	980mg	1g
Hot Dog Bun	140	22g	23g	1g	4g	2g	0mg	250mg	2g
Bratwurst Bun	140	24g	25g	1g	5g	2g	0mg	310mg	1g
Cheeseburger	350	27g	28g	1g	16g	20g	55mg	810mg	3g
Double Cheeseburger	560	29g	30g	1g	29g	38g	115mg	1360mg	3g
Angus Bacon Cheeseburger	650	36g	38g	2g	37g	40g	120mg	1490mg	1g
Angus Cheeseburger	590	36g	38g	2g	32g	36g	110mg	1230mg	1g
Angus Mushroom & Swiss Burger	610	37g	39g	2g	33g	35g	110mg	1350mg	1g

Pastries


Cherry Turnover With Chocolate Flavored Drizzle	390	35g	36g	1g	4g	26g	0mg	210mg	14g
Raspberry Turnover With Chocolate Flavored Drizzle	410	40g	41g	1g	4g	26g	0mg	220mg	20g
Cherry Turnover With Snow White Drizzle	420	42g	43g	1g	4g	25g	0mg	200mg	21g
Apple Danish With Snow White Drizzle	350	43g	44g	1g	5g	17g	25mg	300mg	20g
Bavarian Cream Danish With Snow White Drizzle	360	44g	45g	1g	5g	18g	25mg	320mg	22g
Apple Turnover With Snow White Drizzle	430	45g	46g	1g	4g	25g	0mg	210mg	24g
Raspberry Danish With Snow White Drizzle	360	46g	47g	1g	5g	17g	25mg	310mg	23g
Raspberry Turnover With Snow White Drizzle	440	47g	48g	1g	4g	25g	0mg	210mg	27g
Cinnamon Cinnsations Cinnamon Roll	490	79g	81g	2g	5g	17g	0mg	500mg	48g

Donuts


Cake Donut (Plain)	260	21g	22g	1g	3g	17g	15mg	270mg	8g
Cherry Cake Donut (Plain)	260	21g	22g	1g	3g	17g	15mg	300mg	8g
Birthday Cake Donut (Plain)	260	22g	23g	1g	3g	17g	10mg	290mg	8g
French Donut With Maple Flavored Icing	310	22g	22g	0g	2g	24g	40mg	200mg	10g
Orange Juice Cake Donut (With Powdered Sugar)	230	22g	23g	1g	3g	14g	15mg	270mg	9g
Pumpkin Cake Donut (With Powdered Sugar)	240	22g	23g	1g	2g	15g	10mg	270mg	8g
Devil's Food Cake Donut (With Chocolate Flavored Icing)	240	25g	26g	1g	3g	15g	10mg	320mg	12g
French Donut With Chocolate Flavored Icing	350	25g	25g	0g	2g	26g	40mg	230mg	12g
French Donut With Maple Flavored Icing and Chocolate Flavored Drizzle	330	25g	25g	0g	2g	24g	40mg	210mg	13g
French Donut With Chocolate Flavored Icing and Snow White Drizzle	370	30g	30g	0g	2g	26g	40mg	230mg	17g
Glazer	260	34g	35g	1g	3g	13g	0mg	190mg	20g
Glazer Donut with Maple Flavored Drizzle	280	37g	38g	1g	3g	13g	0mg	190mg	23g
French Donut With Snow White Icing	380	39g	39g	0g	2g	24g	40mg	200mg	26g
Glazer Donut with Snow White Drizzle	290	40g	41g	1g	3g	13g	0mg	190mg	26g
French Donut With Snow White Icing and Chocolate Flavored Drizzle	400	42g	42g	0g	2g	25g	40mg	210mg	29g
Long John With Chocolate Icing (Plain)	420	43g	44g	1g	5g	24g	0mg	420mg	12g
Lemon Dunker	330	48g	49g	1g	3g	14g	15mg	370mg	30g
Chocolate Bavarian Filled Ring Donut With Powdered Sugar	370	49g	50g	1g	4g	17g	0mg	320mg	20g
Chocolate Dunker	350	49g	50g	1g	4g	16g	15mg	340mg	30g
Lemon Bismark Powdered Sugar	430	49g	50g	1g	5g	23g	0mg	460mg	15g
Classic Vanilla Dunker	350	50g	51g	1g	3g	15g	15mg	230mg	31g
Creme Dream Dunker	350	50g	51g	1g	3g	15g	15mg	370mg	31g
Blueberry Dunker	350	51g	52g	1g	3g	15g	15mg	350mg	32g
Long John With Maple Cream Frosting (And Chocolate Flavored Drizzle)	460	52g	53g	1g	5g	25g	0mg	420mg	22g
Long John With Cinnamon Roll Frosting (And Chocolate Flavored Drizzle)	500	55g	56g	1g	5g	28g	0mg	450mg	24g
Long John With Maple Icing (And Chocolate Flavored Drizzle)	450	56g	57g	1g	5g	23g	0mg	410mg	25g
Peach Fritter	430	56g	57g	1g	6g	20g	0mg	350mg	24g
Blueberry Fritter	430	57g	59g	2g	6g	20g	0mg	350mg	24g
Cherry Fritter	430	58g	59g	1g	6g	20g	0mg	350mg	25g
Custard Bismark With Chocolate Icing (And Maple Flavored Drizzle)	480	58g	59g	1g	6g	25g	0mg	480mg	24g
Long John With Snow White Icing (And Chocolate Flavored Drizzle)	460	58g	59g	1g	5g	23g	0mg	410mg	27g
Persian With Chocolate Icing (And Maple Flavored Drizzle)	530	58g	60g	2g	6g	30g	0mg	490mg	22g
French Toast Fritter	440	59g	61g	2g	5g	19g	0mg	340mg	27g
Persian With Maple Icing (And Chocolate Flavored Drizzle)	520	59g	61g	2g	6g	28g	0mg	470mg	25g
Persian With Snow White Icing (And Chocolate Flavored Drizzle)	520	59g	61g	2g	6g	28g	0mg	470mg	25g
Jelly Bismark With Chocolate Flavored Icing (And Maple Flavored Drizzle)	500	60g	62g	2g	6g	25g	0mg	480mg	25g
Triple Chocolate Bismark (With Snow White Drizzle)	470	62g	64g	2g	6g	22g	0mg	410mg	34g
Blueberry Bismark (With Snow White Icing)	480	63g	64g	1g	5g	23g	0mg	440mg	29g
Lemon Bismark With Cinnamon Roll Frosting	520	64g	65g	1g	5g	27g	0mg	500mg	29g
Persian With Cinnamon Roll Frosting (And Chocolate Flavored Drizzle)	590	64g	66g	2g	6g	34g	0mg	520mg	29g
Custard Bismark With Maple Flavored Icing (And Chocolate Flavored Drizzle)	490	65g	66g	1g	5g	24g	0mg	460mg	31g
Jelly Bismark With Cinnamon Roll Frosting (And Chocolate Drizzle)	530	65g	66g	1g	5g	28g	0mg	490mg	29g
Persian With Maple Cream Frosting (And Chocolate Flavored Drizzle)	570	65g	67g	2g	6g	31g	0mg	490mg	30g
Creme Filled Long John With Maple Cream Frosting (And Chocolate Flavored Drizzle)	580	66g	67g	1g	5g	33g	0mg	420mg	34g
Creme Filled Long John With Maple Icing (Plain)	560	66g	67g	1g	5g	31g	0mg	400mg	35g
Chocolate Bavarian Filled Ring Donut With Chocolate Icing (& Sprinkles)	490	67g	69g	2g	4g	23g	0mg	360mg	36g
Creme Filled Long John With Chocolate Icing (And Sprinkles)	600	67g	68g	1g	5g	34g	0mg	430mg	33g
Jelly Bismark With Snow White Icing (And Maple Flavored Drizzle)	500	67g	68g	1g	5g	23g	0mg	450mg	31g
Custard Bismark With Snow White Icing (And Maple Flavored Drizzle)	500	68g	69g	1g	5g	23g	0mg	450mg	34g
Lemon Bismark With Snow White Icing (And Sprinkles)	510	68g	69g	1g	5g	24g	0mg	460mg	33g
Apple Fritter	540	71g	73g	2g	7g	25g	0mg	390mg	31g
French Toast Fritter With Maple Flavored Drizzle	490	72g	74g	2g	5g	19g	0mg	340mg	39g
Creme Filled Long John With Cinnamon Roll Frosting (And Chocolate Flavored Drizzle)	650	75g	76g	1g	5g	37g	0mg	460mg	42g
Creme Filled Long John With Snow White Icing (And Maple Drizzle)	600	75g	76g	1g	5g	31g	0mg	400mg	44g
Chocolate Bavarian Filled Ring Donut With Snow White Icing (& Sprinkles)	500	78g	79g	1g	4g	19g	0mg	320mg	47g
Glazer Donut with Chocolate Flavored Drizzle	280	379g	380g	1g	3g	13g	0mg	200mg	23g

RollerBites


Monterey Jack Chicken RollerBite	180	11g	11g	0g	14g	9g	45mg	490mg	1g
Zesty Italian Chicken RollerBite	180	11g	11g	0g	14g	9g	35mg	570mg	1g
Buffalo Chicken RollerBite	180	12g	12g	0g	14g	8g	40mg	610mg	2g
Chicken Caesar RollerBite	190	12g	12g	0g	12g	10g	40mg	590mg	2g
Chicken Ranch RollerBite	190	12g	12g	0g	11g	10g	35mg	470mg	1g
Nashville Hot RollerBite	200	12g	13g	1g	12g	10g	40mg	600mg	2g
Breakfast Scrambler RollerBite	210	13g	14g	1g	11g	13g	65mg	630mg	3g
Bacon & Cheddar RollerBite	190	14g	14g	0g	15g	9g	35mg	980mg	1g
Smoky Bourbon RollerBite	200	17g	18g	1g	11g	9g	35mg	640mg	4g

Snacks


Hash Brown Stick	80	12g	13g	1g	1g	4g	0mg	330mg	1g
Whole Grain Maple Flavored Pancake Wrap	240	17g	18g	1g	7g	15g	25mg	370mg	5g
Chicken & Vegetable Egg Roll	150	18g	20g	2g	6g	5g	10mg	500mg	2g
Pork & Vegetable Egg Roll	180	18g	20g	2g	7g	9g	10mg	490mg	3g
Bacon, Egg, & Cheese Breakfast Rollers	200	19g	20g	1g	8g	10g	80mg	430mg	1g
Sausage, Egg & Cheese Breakfast Rollers	200	19g	20g	1g	9g	9g	70mg	530mg	1g
Southwest Chicken Egg Roll	180	23g	25g	2g	6g	6g	5mg	530mg	2g
Southwest Egg Roll	180	23g	25g	2g	6g	6g	5mg	530mg	2g
Cheese Filled Breadsticks	330	25g	27g	2g	12g	19g	15mg	460mg	1g
Honey Battered Corn Dog	270	26g	27g	1g	10g	14g	45mg	700mg	9g
Cheese & Jalapeno Corn Dogs	280	27g	28g	1g	10g	14g	55mg	900mg	9g
Cheese Nuggets	480	28g	28g	0g	19g	34g	75mg	1090mg	1g
Cheese Stuffed Spuds	380	37g	38g	1g	10g	21g	20mg	830mg	2g
Stuffed Soft Pretzel Filled (With Sweet Cream Cheese)	480	81g	83g	2g	13g	11g	25mg	610mg	10g

Breakfast Sandwiches


Bacon, Egg & Cheese Croissant	340	27g	28g	1g	16g	19g	115mg	820mg	4g
Sausage, Egg & Cheese Croissant	460	27g	28g	1g	16g	31g	140mg	850mg	4g
Ham, Egg & Cheese Croissant	330	28g	29g	1g	18g	16g	125mg	920mg	5g
Western Omelette Croissant with Cheese	370	28g	30g	2g	16g	21g	290mg	770mg	5g
Breakfast Burger	420	29g	30g	1g	23g	24g	155mg	1060mg	3g
Egg White, Ham & Cheese Muffin	260	30g	31g	1g	19g	7g	35mg	960mg	3g
Sausage, Egg & Cheese Muffin	410	30g	31g	1g	18g	24g	140mg	890mg	2g
Sausage, Egg & Cheese Biscuit	580	32g	33g	1g	17g	41g	150mg	1610mg	6g
Waffle Breakfast Sandwich	630	46g	47g	1g	15g	40g	155mg	1060mg	21g
Western Omelette Bagel with Ham and Cheese	440	47g	49g	2g	28g	14g	310mg	1260mg	5g
Fried Chicken & Waffle Sandwich	570	64g	65g	1g	20g	24g	80mg	1430mg	20g

Bars


Lemon Cake Bar (With Powdered Sugar)	390	50g	51g	1g	4g	19g	60mg	320mg	32g
Carrot Cake Bar (With Cinnamon Roll Frosting)	390	55g	55g	0g	3g	18g	20mg	390mg	39g
Pumpkin Bar (With Cinnamon Roll Frosting)	500	65g	66g	1g	4g	25g	60mg	360mg	49g
Banana Cake Bar (With Chocolate Flavored Icing)	410	71g	73g	2g	4g	12g	15mg	470mg	48g

Muffins


Blueberry Lemon Muffin	430	51g	52g	1g	5g	22g	85mg	410mg	30g
Cranberry Nut Muffin	510	55g	57g	2g	7g	30g	95mg	450mg	32g
Blueberry Muffin	480	57g	58g	1g	6g	26g	95mg	470mg	34g
Banana Nut Muffin	530	58g	59g	1g	7g	30g	95mg	450mg	34g
Double Chocolate Chip Muffin	510	58g	60g	2g	7g	28g	95mg	540mg	37g
Cranberry Orange Muffin	480	59g	60g	1g	6g	25g	95mg	470mg	35g
Pistachio Muffin	550	61g	62g	1g	7g	31g	105mg	500mg	35g
Banana Chocolate Chip Muffin	520	62g	64g	2g	6g	28g	90mg	440mg	39g
Pumpkin Muffin	510	62g	63g	1g	6g	26g	100mg	480mg	34g
Lemon Poppy Seed Muffin	540	63g	64g	1g	7g	29g	110mg	520mg	37g
Chocolate Chip Muffin	560	65g	67g	2g	6g	30g	95mg	470mg	42g
Caramel Nut Muffin	580	66g	67g	1g	7g	32g	95mg	470mg	44g

Fruit Smoothies


Strawberry Smoothie (16 fl oz)	213	51g	53g	2g	1g	0g	0mg	2mg	50g
Strawberry Banana Smoothie (16 fl oz)	233	57g	58g	1g	1g	0g	0mg	4mg	54g
Banana Smoothie (16 fl oz)	241	59g	60g	1g	1g	0g	0mg	6mg	56g
Mango Passion Fruit Smoothie (16 fl oz)	248	60g	61g	1g	1g	0g	0mg	4mg	60g
Strawberry Passion Fruit Smoothie (16 fl oz)	282	68g	70g	2g	1g	0g	0mg	4mg	68g
Mango Banana Smoothie (16 fl oz)	291	71g	72g	1g	1g	0g	0mg	5mg	70g
Mango Passion Fruit Breakfast Smoothie (16 fl oz)	378	74g	76g	2g	4g	6g	0mg	45mg	76g

Sandwiches


Chicken Salad Sandwich	630	28g	29g	1g	15g	50g	70mg	1030mg	4g
Chicken Sandwich with Cheese	300	31g	33g	2g	14g	13g	35mg	710mg	3g
Grilled Cheese	310	31g	32g	1g	10g	17g	40mg	790mg	3g
Ham & Swiss Sandwich	290	38g	39g	1g	19g	6g	40mg	1030mg	2g
Fish Sandwich with Cheese	310	41g	42g	1g	15g	9g	30mg	630mg	4g
Spicy Chicken Sandwich with Cheese	490	45g	46g	1g	25g	23g	75mg	1500mg	4g
Crispy Fried Chicken Sandwich	350	47g	48g	1g	20g	9g	60mg	1270mg	3g
Premium Fried Cod Sandwich	390	52g	54g	2g	15g	12g	45mg	830mg	3g
BBQ Pork Rib Sandwich	490	54g	56g	2g	17g	22g	45mg	1510mg	18g
Chicken Tender Melt With Cheese & Bacon	810	55g	56g	1g	65g	36g	205mg	1740mg	5g
Pulled BBQ Chicken Sandwich	450	55g	56g	1g	20g	15g	60mg	1660mg	23g

Burritos


Breakfast Burrito	330	31g	32g	1g	13g	16g	115mg	860mg	3g
Fiesta Melt Burrito	330	33g	35g	2g	13g	15g	20mg	860mg	3g
Sausage & Pepperoni Pizza Burrito	350	33g	34g	1g	14g	17g	35mg	970mg	3g
Steak Ranchero Burrito	330	33g	34g	1g	16g	14g	35mg	960mg	3g
Beef & Bean Burrito	350	34g	37g	3g	14g	16g	25mg	810mg	2g
Chicken Rice Salsa Burrito	290	37g	39g	2g	11g	10g	15mg	890mg	3g
Chipotle Chicken Burrito	310	39g	40g	1g	13g	10g	20mg	740mg	6g

Soups


Chicken Wild Rice Soup	50	6g	7g	1g	3g	1g	5mg	190mg	2g
Beer Cheese Soup	80	8g	9g	1g	2g	4g	5mg	290mg	3g
Chicken Noodle Soup	60	8g	9g	1g	4g	1g	15mg	270mg	1g
Cheesy Broccoli Soup	90	9g	10g	1g	2g	4g	5mg	290mg	3g
Chicken Dumpling Soup	70	9g	10g	1g	4g	2g	10mg	280mg	3g
Chili Soup with Beans & Beef	100	9g	11g	2g	7g	4g	10mg	360mg	3g
Cheesy Potato & Ham Soup	90	10g	11g	1g	3g	4g	10mg	440mg	3g
Macaroni in Beef Sauce	100	12g	13g	1g	5g	3g	10mg	290mg	3g
Macaroni & Cheese	150	13g	13g	0g	6g	9g	20mg	360mg	1g

Hot Chocolates


Black Cherry Hot Chocolate	181	40g	41g	1g	2g	2g	1mg	185mg	29g
Hot Cocoa Supreme (16 oz)	247	52g	53g	1g	3g	3g	2mg	323mg	43g
Salted Caramel Mocha Hot Chocolate (16 oz)	240	55g	56g	1g	1g	2g	1mg	441mg	45g
Peppermint Cocoa (16 oz)	333	68g	68g	0g	4g	5g	0mg	413mg	56g

Slushes


Lime Chill Arctic Slush (32 oz)	213	56g	56g	0g	0g	0g	0mg	107mg	48g
Orange Breeze Arctic Slush (32 oz)	213	56g	56g	0g	0g	0g	0mg	107mg	48g
Polar Punch Arctic Slush (32 oz)	213	56g	56g	0g	0g	0g	0mg	107mg	48g
Blue Moon Frost Arctic Slush (32 oz)	240	59g	59g	0g	0g	0g	0mg	107mg	48g
Icey Iced Tea Arctic Slush (32 oz)	373	96g	96g	0g	0g	0g	0mg	93mg	77g
Frozen Lemonade Arctic Slush (32 oz)	640	123g	123g	0g	3g	0g	0mg	67mg	115g

Bagels


Plain Bagel	310	61g	63g	2g	13g	1g	0mg	500mg	3g
Everything Bagel	350	62g	65g	3g	14g	4g	0mg	500mg	3g
Blueberry Bagel	330	66g	68g	2g	13g	1g	0mg	540mg	9g
Cinnamon Crunch Bagel	390	74g	77g	3g	12g	5g	0mg	450mg	23g

Cappuccinos


Sugar Free French Vanilla Cappuccino (16 oz)	259	48g	49g	1g	1g	8g	0mg	326mg	1g
York Peppermint Cappuccino (16 oz)	251	53g	54g	1g	2g	3g	1mg	240mg	40g
English Toffee Cappuccino (16 oz)	239	54g	55g	1g	2g	2g	1mg	245mg	37g
Sea Salt Caramel Mocha Cappuccino (16 oz)	241	54g	55g	1g	2g	2g	1mg	458mg	42g
Unicorn Cappuccino (16 oz)	244	54g	55g	1g	1g	3g	1mg	244mg	39g
Blueberry Crisp Cappuccino (16 oz)	243	55g	56g	1g	2g	2g	1mg	228mg	36g
Cinnabon Cinnamon Roll Cappuccino (16 oz)	243	55g	56g	1g	2g	2g	1mg	230mg	41g
Hershey's Cookies 'n' Creme Cappuccino (16 oz)	248	55g	56g	1g	1g	3g	1mg	170mg	41g
White Chocolate Caramel Cappuccino (16 oz)	245	55g	55g	0g	2g	2g	1mg	258mg	40g
Fat Free French Vanilla Cappuccino (16 oz)	236	56g	57g	1g	1g	1g	1mg	251mg	46g
Pumpkin Spice Cappuccino (16 oz)	245	56g	56g	0g	2g	2g	1mg	184mg	41g
French Vanilla Cappuccino (16 oz)	360	65g	65g	0g	3g	9g	0mg	387mg	45g
Raspberry Sweet Cream Latte Cappuccino (16 oz)	373	71g	71g	0g	5g	8g	0mg	413mg	56g
Caramel Macchiato Cappuccino (24 oz)	368	85g	86g	1g	2g	3g	2mg	443mg	55g
Horchata Latte Cappuccino (16 oz)	249	108g	109g	1g	1g	5g	2mg	489mg	40g

Brownies


Walnut Brownie	340	49g	50g	1g	5g	14g	0mg	260mg	33g
Walnut Brownie With Powdered Sugar	350	52g	53g	1g	5g	15g	0mg	260mg	35g
Brownie	310	55g	55g	0g	4g	9g	0mg	290mg	37g
Brownie With Powdered Sugar	320	57g	57g	0g	4g	9g	0mg	290mg	39g
Walnut Brownie With Cinnamon Roll Frosting	450	67g	68g	1g	5g	19g	0mg	300mg	50g
Walnut Brownie With Maple Cream Frosting	440	71g	72g	1g	5g	17g	0mg	290mg	54g
Walnut Brownie With Chocolate Flavored Icing (And Sprinkles)	470	72g	73g	1g	5g	20g	0mg	300mg	52g
Brownie With Chocolate Flavored Icing (Plain)	420	74g	74g	0g	4g	14g	0mg	340mg	54g
Brownie With Maple Cream Frosting	420	76g	76g	0g	4g	12g	0mg	320mg	58g
Brownie With Cinnamon Roll Frosting (And Kit Kat)	470	79g	79g	0g	4g	17g	0mg	340mg	59g
Brownie With Snow White Icing (And Snickers)	470	89g	89g	0g	4g	12g	0mg	320mg	69g

Cookies


Peanut Butter Cookie	270	26g	27g	1g	5g	16g	25mg	280mg	14g
English Toffee Cookie	260	31g	32g	1g	2g	14g	30mg	140mg	19g
Iced Shortbread Cookie	250	32g	32g	0g	2g	12g	10mg	105mg	19g
Salted Caramel Cookie	250	32g	33g	1g	2g	13g	10mg	200mg	24g
Brownie Cookie	230	33g	34g	1g	3g	10g	20mg	135mg	21g
Chocolate Chip Cookie	260	34g	35g	1g	2g	13g	15mg	220mg	21g
Raisin Oatmeal Cookie	220	34g	35g	1g	3g	9g	15mg	350mg	19g
Lemon Cookie	260	35g	35g	0g	2g	12g	15mg	240mg	18g
Macadamia Nut Cookie	260	35g	35g	0g	3g	12g	15mg	230mg	21g
Sugared Molasses Cookie	250	35g	35g	0g	2g	12g	10mg	280mg	17g
Button Cookie	250	36g	36g	0g	2g	11g	15mg	220mg	22g

Frappes & Macchiatos


Caffeine Free Caramel Frappe (12 fl oz)	276	35g	35g	0g	5g	14g	0mg	74mg	35g
Caramel Macchiato Frappe (16 fl oz)	340	40g	40g	0g	7g	18g	0mg	110mg	40g
Caffeine Free Vanilla Frappe (16 fl oz)	362	42g	42g	0g	8g	19g	0mg	121mg	42g
Caramel Frappe (16 fl oz)	332	43g	43g	0g	6g	17g	0mg	89mg	42g
Mocha Macchiato Frappe (16 fl oz)	339	48g	50g	2g	9g	13g	0mg	134mg	48g
Mocha Frappe (16 fl oz)	308	50g	52g	2g	9g	9g	0mg	126mg	49g

Coffee Creamers, Milks & Flavors


Sugar Free Caramel Syrup	0	0g	0g	0g	0g	0g	0mg	55mg	0g
Sure Shot Flavors	2	0g	0g	0g	0g	0g	0mg	0mg	0g
Half & Half	35	1g	1g	0g	1g	3g	10mg	20mg	1g
Skim Milk	10	1g	1g	0g	1g	0g	0mg	10mg	1g
Whole Milk For Coffee	15	1g	1g	0g	1g	1g	5mg	10mg	1g
Cinnamon Hazelnut Non-Dairy Creamer	35	5g	5g	0g	0g	2g	0mg	0mg	3g
French Vanilla Non-Dairy Creamer	30	5g	5g	0g	0g	2g	0mg	5mg	3g
Irish Cream Non-Dairy Creamer	35	5g	5g	0g	0g	2g	0mg	5mg	4g
Chai Syrup	80	22g	22g	0g	0g	0g	0mg	0mg	22g
Hazelnut Syrup	90	22g	22g	0g	0g	0g	0mg	0mg	22g
Peppermint Syrup	90	22g	22g	0g	0g	0g	0mg	0mg	22g
Pumpkin Spice Syrup	90	22g	22g	0g	0g	0g	0mg	80mg	22g
Caramel Syrup	90	23g	23g	0g	0g	0g	0mg	55mg	23g
Cinnamon Roll Syrup	90	23g	23g	0g	0g	0g	0mg	110mg	23g
Toasted Marshmallow Syrup	90	23g	23g	0g	0g	0g	0mg	0mg	22g
Real Sugar Sweetener	100	26g	26g	0g	0g	0g	0mg	0mg	26g

Cheese


Colby Jack Cheese Plank	220	0g	0g	0g	13g	18g	35mg	240mg	2g
Mozzarella String Cheese Stick	80	0g	0g	0g	7g	6g	15mg	200mg	0g
Pepper Jack Cheese Plank	200	0g	0g	0g	13g	15g	50mg	410mg	0g
Smoked Mozzarella String Cheese Stick	80	0g	0g	0g	7g	6g	15mg	200mg	0g
Twist Mozzarella String Cheese Stick	80	0g	0g	0g	7g	6g	15mg	200mg	0g
Cheddar Cheese Plank	230	1g	1g	0g	13g	19g	60mg	390mg	0g

Tornados


Cheesy Pepper Jack Tornado	200	22g	23g	1g	6g	9g	10mg	380mg	1g
French Toast & Sausage Tornado	190	22g	22g	0g	6g	9g	30mg	290mg	1g
Habanero Cream Cheese Tornado	190	22g	23g	1g	5g	9g	10mg	320mg	1g
Sausage, Egg & Cheese Tornado	190	22g	22g	0g	6g	9g	30mg	290mg	1g
Cheese & Pepperoni Tornado	210	23g	23g	0g	7g	10g	15mg	330mg	2g
Nacho Cheese and Chicken Tornado	190	23g	24g	1g	7g	8g	15mg	360mg	1g
Ranchero Beef Steak & Cheese Tornado	180	23g	24g	1g	8g	6g	10mg	340mg	1g
Southwest Chicken Tornado	170	23g	24g	1g	6g	6g	10mg	330mg	1g

Flavor Rage


Cherry Fountain Flavor	5	1g	1g	0g	0g	0g	0mg	0mg	1g
Vanilla Fountain Flavor	5	1g	1g	0g	0g	0g	0mg	0mg	1g

Hearty Platter Cafe Appetizers


Ranch Dressing	324	2g	2g	0g	2g	34g	30mg	445mg	2g
Chicken Strips & Ranch	754	27g	29g	2g	33g	57g	107mg	1666mg	3g
French Fries	422	32g	35g	3g	3g	31g	0mg	700mg	0g
Wedges	513	33g	36g	3g	3g	42g	0mg	1113mg	1g
Mozzarella Sticks	1558	99g	108g	9g	57g	103g	113mg	2003mg	16g

Frozen Lemonades


Mango Passion Fruit Lemonade (16 fl oz)	110	30g	30g	0g	0g	0g	0mg	2mg	29g
Frozen Strawberry Lemonade (16 fl oz)	232	65g	66g	1g	0g	0g	0mg	3mg	63g
Frozen Mango Passion Fruit Lemonade (16 fl oz)	246	66g	67g	1g	0g	0g	0mg	4mg	66g
Classic Frozen Lemonade (16 fl oz)	227	68g	68g	0g	0g	0g	0mg	3mg	66g

Pizza


Meat Sweats Pothole Pizza	340	19g	21g	2g	19g	22g	60mg	750mg	2g
Sausage Palooza Pothole Pizza	310	19g	21g	2g	18g	19g	55mg	640mg	2g
Thin Crust Chicken Alfredo Pizza	290	21g	22g	1g	15g	16g	40mg	570mg	1g
Thin Crust Pepperoni Pizza	340	23g	25g	2g	15g	20g	40mg	600mg	3g
Thin Crust Sausage & Pepperoni Pizza	390	24g	26g	2g	17g	23g	50mg	720mg	3g
Thin Crust Sausage Pizza	350	24g	26g	2g	16g	20g	45mg	590mg	3g
Wood Fired Crust Margherita Pizza	280	26g	29g	3g	14g	12g	30mg	570mg	4g
Wood Fired Crust Meaty Italian Pizza	320	26g	28g	2g	15g	16g	35mg	670mg	3g
Pep Rally Pothole Pizza	430	28g	31g	3g	23g	26g	65mg	960mg	3g
Take It Cheesy Pothole Pizza	330	28g	31g	3g	19g	17g	45mg	620mg	3g
Croissant Crust Breakfast Pizza	390	29g	31g	2g	17g	21g	145mg	840mg	3g
Thin Crust BBQ Chicken Pizza	340	32g	33g	1g	16g	16g	50mg	690mg	10g
Traditional Crust Bacon Cheeseburger Pizza	330	34g	37g	3g	16g	13g	40mg	810mg	3g
Traditional Crust Buffalo Chicken Pizza	360	34g	36g	2g	18g	17g	45mg	880mg	2g
Traditional Crust Chicken Carbonara Pizza	330	34g	36g	2g	16g	14g	40mg	850mg	2g
Traditional Crust Sausage Pizza	380	34g	37g	3g	18g	18g	45mg	890mg	4g
Traditional Crust Cheese Pizza	340	35g	38g	3g	16g	14g	35mg	790mg	4g
Traditional Crust Chicken Cordon Bleu Pizza	360	35g	37g	2g	19g	15g	45mg	1000mg	3g
Traditional Crust oKToberfest Pizza	380	35g	37g	2g	18g	17g	40mg	920mg	3g
Traditional Crust Pepperoni Pizza	360	35g	37g	2g	17g	17g	40mg	880mg	4g
Traditional Crust Sausage & Pepperoni Pizza	400	35g	38g	3g	19g	19g	45mg	980mg	4g
Traditional Crust Tailgater Pizza	430	35g	38g	3g	21g	22g	55mg	970mg	4g
Traditional Crust Firehouse Pizza	400	36g	39g	3g	18g	19g	50mg	1050mg	4g
Traditional Crust Four Meat Pizza	410	36g	39g	3g	20g	19g	50mg	1050mg	4g
Traditional Crust Supreme Pizza	350	36g	39g	3g	15g	15g	35mg	860mg	4g
Traditional Crust Macaroni & Cheese Pizza	370	43g	45g	2g	16g	15g	40mg	760mg	2g

Frozen Chocolates


Frozen Dark Chocolate (12 fl oz)	310	58g	61g	3g	12g	5g	0mg	158mg	56g
Frozen Milk Chocolate (16 fl oz)	410	60g	62g	2g	13g	15g	0mg	183mg	59g
Frozen Caramel Chocolate (16 fl oz)	400	63g	65g	2g	11g	13g	0mg	156mg	62g
Frozen Strawberry Chocolate (16 fl oz)	370	68g	71g	3g	10g	8g	0mg	132mg	66g
Frozen Chocolate Banana (16 fl oz)	382	71g	74g	3g	10g	8g	0mg	133mg	69g

Refreshers


Lemon Refresher (12 fl oz)	73	22g	22g	0g	0g	0g	0mg	1mg	21g
Strawberry Refresher (16 fl oz)	97	23g	24g	1g	0g	0g	0mg	1mg	23g
Strawberry Lemon Refresher (16 fl oz)	105	28g	29g	1g	0g	0g	0mg	1mg	28g
Strawberry Passion Fruit Refresher (16 fl oz)	116	28g	29g	1g	0g	0g	0mg	2mg	28g
Mango Passion Fruit Refresher (16 fl oz)	110	30g	30g	0g	0g	0g	0mg	2mg	29g

Fountain Beverages


Brisk Green Peach Tea (22 oz)	0	0g	0g	0g	0g	0g	0mg	192mg	0g
Caffeine Free Diet Pepsi (22 oz)	0	0g	0g	0g	0g	0g	0mg	101mg	0g
Diet Coke (52 oz)	0	0g	0g	0g	0g	0g	0mg	173mg	0g
Diet Dr Pepper (32 oz)	0	0g	0g	0g	0g	0g	0mg	187mg	0g
Diet Pepsi (32 oz)	0	0g	0g	0g	0g	0g	0mg	147mg	0g
Diet MTN Dew (32 oz)	0	1g	1g	0g	0g	0g	0mg	147mg	0g
Tropicana Lemonade	150	40g	40g	0g	0g	0g	0mg	150mg	40g
MTN Dew Kickstart Black Cherry (32 oz)	160	44g	44g	0g	0g	0g	0mg	140mg	40g
Arnold Palmer Half & Half (22 oz)	234	60g	60g	0g	0g	0g	0mg	13mg	57g
MTN Dew Goji Citrus Strawberry (32 oz)	267	72g	72g	0g	0g	0g	0mg	147mg	72g
7 Up (32 oz)	373	104g	104g	0g	0g	0g	0mg	133mg	101g
Coca Cola (32 oz)	373	104g	104g	0g	0g	0g	0mg	120mg	104g
Dr Pepper (32 oz)	373	104g	104g	0g	0g	0g	0mg	120mg	101g
Pepsi (32 oz)	400	109g	109g	0g	0g	0g	0mg	80mg	109g
Wild Cherry Pepsi (32 oz)	427	112g	112g	0g	0g	0g	0mg	80mg	112g
MTN Dew (32 oz)	427	117g	117g	0g	0g	0g	0mg	133mg	117g
MTN Dew Code Red (32 oz)	453	123g	123g	0g	0g	0g	0mg	133mg	123g

Espresso Machine Drinks


Americano (16 oz)	9	0g	0g	0g	0g	0g	0mg	0mg	0g
White Americano (12 fl oz)	54	5g	5g	0g	3g	1g	4mg	50mg	5g
White Americano With Sugar Free Vanilla Flavor (16 fl oz)	66	5g	5g	0g	3g	1g	4mg	50mg	5g
Cappuccino (16 fl oz)	127	13g	13g	0g	8g	3g	10mg	123mg	12g
Cappuccino With Sugar Free Vanilla Flavor (16 fl oz)	133	13g	13g	0g	8g	3g	10mg	123mg	12g
Macchiato (12 fl oz)	119	13g	13g	0g	8g	2g	10mg	121mg	12g
Latte (16 fl oz)	159	17g	17g	0g	10g	3g	13mg	159mg	15g
Latte With Sugar Free Vanilla Flavor (16 fl oz)	165	17g	17g	0g	10g	3g	13mg	159mg	15g
Macchiato With Sugar Free Vanilla Flavor (16 fl oz)	165	17g	17g	0g	10g	3g	13mg	159mg	15g
Steamer (16 fl oz)	161	18g	18g	0g	11g	3g	13mg	168mg	16g
Steamer With Sugar Free Vanilla Flavor (16 fl oz)	161	18g	18g	0g	11g	3g	13mg	168mg	16g
Cappuccino With Hazelnut Flavor (12 fl oz)	203	36g	36g	0g	6g	2g	7mg	91mg	36g
Mocha With Sugar Free Vanilla Flavor (16 fl oz)	331	41g	41g	0g	12g	5g	13mg	201mg	52g
White Americano With Hazelnut Flavor (16 fl oz)	287	54g	54g	0g	3g	1g	4mg	50mg	54g
Mocha (16 fl oz)	331	55g	55g	0g	12g	5g	13mg	201mg	52g
White Americano With Vanilla Flavor (16 fl oz)	266	58g	58g	0g	3g	1g	4mg	50mg	58g
White Americano With Caramel Flavor (16 fl oz)	287	62g	62g	0g	3g	1g	4mg	185mg	61g
Chai Latte (16 fl oz)	336	65g	65g	0g	10g	3g	13mg	159mg	64g
Cappuccino With Caramel Flavor (16 fl oz)	354	69g	69g	0g	8g	3g	10mg	258mg	68g
Latte With Vanilla Flavor (16 fl oz)	365	70g	70g	0g	10g	3g	13mg	159mg	69g
Macchiato With Vanilla Flavor (16 fl oz)	365	70g	70g	0g	10g	3g	13mg	159mg	69g
Latte With Hazelnut Flavor (16 fl oz)	386	71g	71g	0g	10g	3g	13mg	159mg	69g
Macchiato With Hazelnut Flavor (16 fl oz)	386	71g	71g	0g	10g	3g	13mg	159mg	69g
Steamer With Hazelnut Flavor (16 fl oz)	382	71g	71g	0g	11g	3g	13mg	168mg	70g
Cappuccino With Vanilla Flavor (16 fl oz)	354	72g	72g	0g	8g	3g	10mg	123mg	71g
Latte With Caramel Flavor (16 fl oz)	386	73g	73g	0g	10g	3g	13mg	294mg	72g
Macchiato With Caramel Flavor (16 fl oz)	386	73g	73g	0g	10g	3g	13mg	294mg	72g
Steamer With Caramel Flavor (16 fl oz)	382	74g	74g	0g	11g	3g	13mg	303mg	73g
Steamer With Vanilla Flavor (16 fl oz)	382	76g	76g	0g	11g	3g	13mg	168mg	75g
Mocha With Vanilla Flavor (16 fl oz)	531	108g	108g	0g	12g	5g	13mg	201mg	105g
Mocha With Caramel Flavor (16 fl oz)	549	111g	111g	0g	12g	5g	13mg	336mg	108g
Mocha With Hazelnut Flavor (16 fl oz)	552	111g	111g	0g	12g	5g	13mg	336mg	108g

Fruit Shakes


Frozen Vanilla Shake (16 fl oz)	371	42g	42g	0g	9g	20g	0mg	131mg	41g
Strawberry Shake (16 fl oz)	337	54g	56g	2g	5g	11g	0mg	77mg	54g
Banana Shake (16 fl oz)	355	59g	60g	1g	5g	11g	0mg	79mg	57g
Lemon Creamsicle Shake (16 fl oz)	327	60g	60g	0g	5g	11g	0mg	77mg	58g
Strawberry Banana Shake (16 fl oz)	365	60g	61g	1g	6g	12g	0mg	82mg	58g
Strawberry Passion Fruit Shake (16 fl oz)	395	69g	71g	2g	5g	10g	0mg	71mg	71g
Mango Passion Fruit Shake (16 fl oz)	435	73g	74g	1g	6g	13g	0mg	93mg	73g

Condiments


Cholula Hot Sauce	0	0g	0g	0g	0g	0g	0mg	110mg	0g
Frank's Red Hot Original Sauce Packet	0	0g	0g	0g	0g	0g	0mg	250mg	0g
Krrrisp Kraut	5	0g	1g	1g	0g	0g	0mg	180mg	0g
Yellow Mustard Packet	5	0g	0g	0g	0g	0g	0mg	65mg	0g
Green Leaf Lettuce	5	1g	1g	0g	0g	0g	0mg	10mg	0g
Mayonnaise Packet	80	1g	1g	0g	0g	8g	5mg	80mg	0g
Mild Taco Sauce Packet	5	1g	1g	0g	0g	0g	0mg	55mg	0g
Pickle Slices	5	1g	1g	0g	0g	0g	0mg	20mg	0g
Sliced Jalapenos	5	1g	1g	0g	0g	0g	0mg	250mg	0g
Tartar Sauce Packet	45	1g	1g	0g	0g	5g	5mg	120mg	1g
Tomato Slice	5	1g	1g	0g	0g	0g	0mg	0mg	1g
Honey Mustard Dressing	100	2g	2g	0g	0g	10g	0mg	0mg	2g
Buffalo Sauce Cup	20	3g	3g	0g	0g	0g	0mg	1610mg	0g
Chopped Onion	10	3g	3g	0g	0g	0g	0mg	0mg	1g
Premium Tartar Sauce	170	3g	3g	0g	0g	17g	25mg	220mg	2g
Sweet Relish	15	3g	3g	0g	0g	0g	0mg	70mg	3g
Tomato Ketchup Packet	10	3g	3g	0g	0g	0g	0mg	95mg	2g
Ranch Sauce Cup	230	4g	4g	0g	0g	23g	20mg	470mg	2g
Sweet & Sour Sauce Packet	15	4g	4g	0g	0g	0g	0mg	30mg	1g
Croutons	30	5g	5g	0g	1g	1g	0mg	95mg	0g
Ketchup	20	5g	5g	0g	0g	0g	0mg	160mg	4g
Marinara Sauce Cup	30	5g	6g	1g	1g	1g	0mg	260mg	3g
Chili Sauce	60	6g	6g	0g	2g	3g	0mg	570mg	1g
Chipotle Sauce	100	6g	6g	0g	0g	7g	5mg	210mg	5g
Sharp Cheese Sauce	60	6g	6g	0g	0g	5g	0mg	530mg	1g
BBQ Sauce Cup	60	13g	15g	2g	1g	0g	0mg	730mg	13g
Smokin' Sweet Sauce & Dip Cup	230	17g	18g	1g	1g	17g	15mg	340mg	16g

Cold Brew Coffee Blended Shakes


Caramel Cold Brew Coffee Shake (16 fl oz)	246	29g	29g	0g	5g	13g	0mg	80mg	29g
Vanilla Cold Brew Coffee Shake (16 fl oz)	268	29g	29g	0g	7g	15g	0mg	102mg	28g
Milk Chocolate Cold Brew Coffee Shake (16 fl oz)	254	36g	37g	1g	8g	10g	0mg	110mg	35g
Dark Chocolate Cold Brew Coffee Shake (16 fl oz)	256	42g	44g	2g	9g	7g	0mg	120mg	40g

Coffee & Tea Toppers


Nutmeg Topper	5	0g	0g	0g	0g	0g	0mg	0mg	0g
Chocolate Topper	10	2g	2g	0g	0g	0g	0mg	0mg	2g
Cinnamon Topper	10	2g	2g	0g	0g	0g	0mg	0mg	2g
Vanilla Topper	10	2g	2g	0g	0g	0g	0mg	0mg	2g
Whipped Topping	59	6g	6g	0g	0g	4g	0mg	17mg	6g
Chocolate Flavored Sauce	110	26g	26g	0g	1g	0g	0mg	45mg	22g
Caramel Flavored Sauce	110	28g	28g	0g	0g	0g	0mg	60mg	18g

Coffee & Tea


Karuba Coffee (12 oz)	5	0g	0g	0g	0g	0g	0mg	5mg	0g
Unsweetened Brewed Tea	0	0g	0g	0g	0g	0g	0mg	40mg	0g
Cold Brew Coffee (20 oz)	25	4g	4g	0g	2g	0g	0mg	25mg	0g
Sweetened Brewed Tea	250	61g	61g	0g	0g	0g	0mg	40mg	61g

Cold Brew Coffee


Straight Cold Brew Coffee Over Ice (16 fl oz)	0	0g	0g	0g	0g	0g	0mg	0mg	0g
Cold Brew Coffee With Vanilla (16 fl oz)	220	24g	24g	0g	6g	12g	0mg	84mg	23g
Cold Brew Coffee With Milk Chocolate (16 fl oz)	216	32g	33g	1g	7g	8g	0mg	96mg	31g
Cold Brew Coffee With Caramel (20 fl oz)	261	34g	34g	0g	4g	13g	0mg	69mg	33g
Cold Brew Coffee With Lemonade Shandy (16 fl oz)	115	35g	35g	0g	0g	0g	0mg	2mg	33g
Cold Brew Coffee With Dark Chocolate (16 fl oz)	212	40g	42g	2g	8g	4g	0mg	108mg	38g
Cold Brew Coffee With Mango Lemonade Shandy (16 fl oz)	206	55g	56g	1g	0g	0g	0mg	3mg	54g

Iced Espresso Drinks


Iced Americano	25	5g	5g	0g	0g	1g	0mg	40mg	0g
Iced Americano with Milk	45	7g	7g	0g	2g	1g	5mg	55mg	3g
Iced Latte	80	10g	10g	0g	6g	2g	10mg	85mg	8g
Iced Latte Macchiato	80	10g	10g	0g	6g	2g	10mg	85mg	8g
Iced Mocha	220	41g	42g	1g	7g	3g	10mg	300mg	35g
Iced Peppermint Mocha	320	65g	66g	1g	7g	3g	11mg	300mg	59g
Iced Caramel Mocha	320	67g	68g	1g	7g	3g	10mg	360mg	60g

Sweet Brew Beverages


Sweet Brew Unsweet Tea (30 fl oz)	10	0g	0g	0g	2g	0g	0mg	0mg	0g
Sweet Brew Sweet Tea (30 fl oz)	350	89g	89g	0g	2g	0g	0mg	0mg	89g
Sweet Brew Blackberry Lemonade (30 fl oz)	460	120g	120g	0g	0g	0g	0mg	45mg	115g

The basics of ordering Keto at Kwik Trip

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].

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 Kwik Trip 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 Kwik Trip. 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 Convenience Store 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.

Everything Keto at Kwik Trip

Net Carbohydrate Limit

Net Carbohydrate Limit

Hearty Platter Cafe Breakfast Sides

Hearty Platter Cafe Meals

Hearty Platter Cafe Breakfast

Fried Chicken/Fish & Sides

Burgers & Hot Dogs

Pastries

Donuts

RollerBites

Snacks

Breakfast Sandwiches

Bars

Muffins

Fruit Smoothies

Sandwiches

Burritos

Soups

Hot Chocolates

Slushes

Bagels

Cappuccinos

Brownies

Cookies

Frappes & Macchiatos

Coffee Creamers, Milks & Flavors

Cheese

Tornados

Flavor Rage

Hearty Platter Cafe Appetizers

Frozen Lemonades

Pizza

Frozen Chocolates

Refreshers

Fountain Beverages

Espresso Machine Drinks

Fruit Shakes

Condiments

Cold Brew Coffee Blended Shakes

Coffee & Tea Toppers

Coffee & Tea

Cold Brew Coffee

Iced Espresso Drinks

Sweet Brew Beverages

The basics of ordering Keto at Kwik Trip

What Counts as Keto?

What Restaurants are Keto Friendly?

Chipotle

Chick-fil-A

Panera Bread

P.F. Chang’s

Texas Roadhouse

Frequently Asked Questions

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

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