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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

870g0g0g6g6g186mg83mg0g
1611g1g0g12g12g34mg581mg0g
2861g1g0g8g28g52mg437mg0g
3441g1g0g11g33g66mg561mg1g
3401g1g0g11g33g66mg561mg1g
1493g3g0g18g7g61mg1134mg3g
1493g3g0g18g7g61mg1134mg3g
393g3g0g0g3g0mg23mg1g
393g3g0g0g3g0mg23mg1g
20023g25g2g4g9g0mg290mg2g
18024g25g1g6g6g31mg451mg7g
22524g27g3g7g9g0mg358mg3g
20025g25g0g4g9g0mg275mg2g
20226g27g1g4g10g17mg322mg2g
20626g27g1g5g8g17mg388mg1g
21827g29g2g6g9g17mg405mg4g
20227g28g1g5g8g17mg389mg1g
21027g28g1g5g10g17mg328mg2g
25528g29g1g6g13g2mg839mg4g
21528g29g1g5g9g17mg340mg2g
22829g30g1g5g9g0mg230mg2g
20929g33g4g7g9g0mg398mg1g
22029g30g1g5g8g0mg380mg1g
22429g30g1g5g9g15mg345mg2g
22933g34g1g10g6g115mg349mg7g
32634g35g1g5g19g20mg329mg5g
31136g40g4g4g14g0mg189mg0g
31136g40g4g4g14g0mg189mg0g
27038g38g0g6g9g15mg325mg2g
27038g38g0g6g9g15mg325mg2g
32951g53g2g11g8g20mg478mg3g
32951g53g2g11g8g20mg478mg3g
23261g61g0g0g0g0mg81mg21g
44276g80g4g14g8g20mg242mg54g
44276g80g4g14g8g20mg242mg54g

Hearty Platter Cafe Meals

431g1g0g1g4g13mg7mg1g
1686g6g0g0g15g7mg308mg1g
32912g12g0g13g26g35mg450mg0g
21716g17g1g13g11g36mg557mg0g
59842g44g2g35g31g101mg627mg5g
92443g48g5g34g65g482mg1226mg4g
85554g55g1g39g50g135mg2028mg3g
90458g63g5g35g58g120mg3176mg3g
62167g73g6g56g20g100mg1997mg23g
54671g72g1g20g20g66mg1056mg3g
114397g103g6g43g68g73mg2526mg17g

Hearty Platter Cafe Breakfast

4808g10g2g25g38g583mg868mg5g
36924g25g1g11g24g65mg739mg7g
47734g35g1g22g27g505mg595mg7g
96939g43g4g27g76g478mg1051mg1g
112740g44g4g42g86g675mg1546mg1g
41150g51g1g15g17g193mg579mg10g
86456g60g4g36g52g472mg2203mg9g
98758g63g5g26g69g456mg1484mg9g
98758g63g5g26g69g456mg1484mg9g
54172g74g2g17g17g93mg1352mg21g
89673g75g2g37g46g505mg1985mg22g
142587g93g6g69g83g765mg1608mg15g

Fried Chicken/Fish & Sides

1800g0g0g16g13g60mg380mg0g
1800g0g0g16g13g60mg380mg0g
3601g1g0g9g35g65mg700mg0g
703g3g0g7g3g25mg105mg0g
1004g4g0g7g6g35mg300mg0g
1605g5g0g17g8g45mg270mg0g
2008g8g0g18g10g70mg440mg0g
2008g8g0g18g10g70mg440mg0g
1808g8g0g13g11g60mg540mg0g
2008g8g0g18g10g70mg440mg0g
24010g10g0g26g11g85mg390mg1g
14011g13g2g2g8g25mg370mg1g
30012g12g0g33g14g110mg490mg1g
27013g13g0g25g15g85mg2250mg1g
21018g20g2g4g13g30mg800mg1g
16021g23g2g3g7g0mg480mg1g
27022g22g0g15g12g60mg1330mg20g
37026g27g1g25g18g65mg830mg1g
27034g37g3g4g11g0mg790mg1g
55035g37g2g41g28g105mg1410mg1g
57037g38g1g28g34g85mg1910mg4g
74082g86g4g25g35g90mg1980mg3g

Burgers & Hot Dogs

3301g1g0g13g31g65mg1010mg1g
1402g2g0g5g13g35mg410mg1g
3003g3g0g13g27g60mg930mg3g
3104g4g0g11g27g60mg970mg0g
3405g5g0g14g29g65mg980mg1g
14022g23g1g4g2g0mg250mg2g
14024g25g1g5g2g0mg310mg1g
35027g28g1g16g20g55mg810mg3g
56029g30g1g29g38g115mg1360mg3g
65036g38g2g37g40g120mg1490mg1g
59036g38g2g32g36g110mg1230mg1g
61037g39g2g33g35g110mg1350mg1g

Pastries

39035g36g1g4g26g0mg210mg14g
41040g41g1g4g26g0mg220mg20g
42042g43g1g4g25g0mg200mg21g
35043g44g1g5g17g25mg300mg20g
36044g45g1g5g18g25mg320mg22g
43045g46g1g4g25g0mg210mg24g
36046g47g1g5g17g25mg310mg23g
44047g48g1g4g25g0mg210mg27g
49079g81g2g5g17g0mg500mg48g

Donuts

26021g22g1g3g17g15mg270mg8g
26021g22g1g3g17g15mg300mg8g
26022g23g1g3g17g10mg290mg8g
31022g22g0g2g24g40mg200mg10g
23022g23g1g3g14g15mg270mg9g
24022g23g1g2g15g10mg270mg8g
24025g26g1g3g15g10mg320mg12g
35025g25g0g2g26g40mg230mg12g
33025g25g0g2g24g40mg210mg13g
37030g30g0g2g26g40mg230mg17g
26034g35g1g3g13g0mg190mg20g
28037g38g1g3g13g0mg190mg23g
38039g39g0g2g24g40mg200mg26g
29040g41g1g3g13g0mg190mg26g
40042g42g0g2g25g40mg210mg29g
42043g44g1g5g24g0mg420mg12g
33048g49g1g3g14g15mg370mg30g
37049g50g1g4g17g0mg320mg20g
35049g50g1g4g16g15mg340mg30g
43049g50g1g5g23g0mg460mg15g
35050g51g1g3g15g15mg230mg31g
35050g51g1g3g15g15mg370mg31g
35051g52g1g3g15g15mg350mg32g
46052g53g1g5g25g0mg420mg22g
50055g56g1g5g28g0mg450mg24g
45056g57g1g5g23g0mg410mg25g
43056g57g1g6g20g0mg350mg24g
43057g59g2g6g20g0mg350mg24g
43058g59g1g6g20g0mg350mg25g
48058g59g1g6g25g0mg480mg24g
46058g59g1g5g23g0mg410mg27g
53058g60g2g6g30g0mg490mg22g
44059g61g2g5g19g0mg340mg27g
52059g61g2g6g28g0mg470mg25g
52059g61g2g6g28g0mg470mg25g
50060g62g2g6g25g0mg480mg25g
47062g64g2g6g22g0mg410mg34g
48063g64g1g5g23g0mg440mg29g
52064g65g1g5g27g0mg500mg29g
59064g66g2g6g34g0mg520mg29g
49065g66g1g5g24g0mg460mg31g
53065g66g1g5g28g0mg490mg29g
57065g67g2g6g31g0mg490mg30g
58066g67g1g5g33g0mg420mg34g
56066g67g1g5g31g0mg400mg35g
49067g69g2g4g23g0mg360mg36g
60067g68g1g5g34g0mg430mg33g
50067g68g1g5g23g0mg450mg31g
50068g69g1g5g23g0mg450mg34g
51068g69g1g5g24g0mg460mg33g
54071g73g2g7g25g0mg390mg31g
49072g74g2g5g19g0mg340mg39g
65075g76g1g5g37g0mg460mg42g
60075g76g1g5g31g0mg400mg44g
50078g79g1g4g19g0mg320mg47g
280379g380g1g3g13g0mg200mg23g

RollerBites

18011g11g0g14g9g45mg490mg1g
18011g11g0g14g9g35mg570mg1g
18012g12g0g14g8g40mg610mg2g
19012g12g0g12g10g40mg590mg2g
19012g12g0g11g10g35mg470mg1g
20012g13g1g12g10g40mg600mg2g
21013g14g1g11g13g65mg630mg3g
19014g14g0g15g9g35mg980mg1g
20017g18g1g11g9g35mg640mg4g

Snacks

8012g13g1g1g4g0mg330mg1g
24017g18g1g7g15g25mg370mg5g
15018g20g2g6g5g10mg500mg2g
18018g20g2g7g9g10mg490mg3g
20019g20g1g8g10g80mg430mg1g
20019g20g1g9g9g70mg530mg1g
18023g25g2g6g6g5mg530mg2g
18023g25g2g6g6g5mg530mg2g
33025g27g2g12g19g15mg460mg1g
27026g27g1g10g14g45mg700mg9g
28027g28g1g10g14g55mg900mg9g
48028g28g0g19g34g75mg1090mg1g
38037g38g1g10g21g20mg830mg2g
48081g83g2g13g11g25mg610mg10g

Breakfast Sandwiches

34027g28g1g16g19g115mg820mg4g
46027g28g1g16g31g140mg850mg4g
33028g29g1g18g16g125mg920mg5g
37028g30g2g16g21g290mg770mg5g
42029g30g1g23g24g155mg1060mg3g
26030g31g1g19g7g35mg960mg3g
41030g31g1g18g24g140mg890mg2g
58032g33g1g17g41g150mg1610mg6g
63046g47g1g15g40g155mg1060mg21g
44047g49g2g28g14g310mg1260mg5g
57064g65g1g20g24g80mg1430mg20g

Bars

39050g51g1g4g19g60mg320mg32g
39055g55g0g3g18g20mg390mg39g
50065g66g1g4g25g60mg360mg49g
41071g73g2g4g12g15mg470mg48g

Muffins

43051g52g1g5g22g85mg410mg30g
51055g57g2g7g30g95mg450mg32g
48057g58g1g6g26g95mg470mg34g
53058g59g1g7g30g95mg450mg34g
51058g60g2g7g28g95mg540mg37g
48059g60g1g6g25g95mg470mg35g
55061g62g1g7g31g105mg500mg35g
52062g64g2g6g28g90mg440mg39g
51062g63g1g6g26g100mg480mg34g
54063g64g1g7g29g110mg520mg37g
56065g67g2g6g30g95mg470mg42g
58066g67g1g7g32g95mg470mg44g

Fruit Smoothies

21351g53g2g1g0g0mg2mg50g
23357g58g1g1g0g0mg4mg54g
24159g60g1g1g0g0mg6mg56g
24860g61g1g1g0g0mg4mg60g
28268g70g2g1g0g0mg4mg68g
29171g72g1g1g0g0mg5mg70g
37874g76g2g4g6g0mg45mg76g

Sandwiches

63028g29g1g15g50g70mg1030mg4g
30031g33g2g14g13g35mg710mg3g
31031g32g1g10g17g40mg790mg3g
29038g39g1g19g6g40mg1030mg2g
31041g42g1g15g9g30mg630mg4g
49045g46g1g25g23g75mg1500mg4g
35047g48g1g20g9g60mg1270mg3g
39052g54g2g15g12g45mg830mg3g
49054g56g2g17g22g45mg1510mg18g
81055g56g1g65g36g205mg1740mg5g
45055g56g1g20g15g60mg1660mg23g

Burritos

33031g32g1g13g16g115mg860mg3g
33033g35g2g13g15g20mg860mg3g
35033g34g1g14g17g35mg970mg3g
33033g34g1g16g14g35mg960mg3g
35034g37g3g14g16g25mg810mg2g
29037g39g2g11g10g15mg890mg3g
31039g40g1g13g10g20mg740mg6g

Soups

506g7g1g3g1g5mg190mg2g
808g9g1g2g4g5mg290mg3g
608g9g1g4g1g15mg270mg1g
909g10g1g2g4g5mg290mg3g
709g10g1g4g2g10mg280mg3g
1009g11g2g7g4g10mg360mg3g
9010g11g1g3g4g10mg440mg3g
10012g13g1g5g3g10mg290mg3g
15013g13g0g6g9g20mg360mg1g

Hot Chocolates

18140g41g1g2g2g1mg185mg29g
24752g53g1g3g3g2mg323mg43g
24055g56g1g1g2g1mg441mg45g
33368g68g0g4g5g0mg413mg56g

Slushes

21356g56g0g0g0g0mg107mg48g
21356g56g0g0g0g0mg107mg48g
21356g56g0g0g0g0mg107mg48g
24059g59g0g0g0g0mg107mg48g
37396g96g0g0g0g0mg93mg77g
640123g123g0g3g0g0mg67mg115g

Bagels

31061g63g2g13g1g0mg500mg3g
35062g65g3g14g4g0mg500mg3g
33066g68g2g13g1g0mg540mg9g
39074g77g3g12g5g0mg450mg23g

Cappuccinos

25948g49g1g1g8g0mg326mg1g
25153g54g1g2g3g1mg240mg40g
23954g55g1g2g2g1mg245mg37g
24154g55g1g2g2g1mg458mg42g
24454g55g1g1g3g1mg244mg39g
24355g56g1g2g2g1mg228mg36g
24355g56g1g2g2g1mg230mg41g
24855g56g1g1g3g1mg170mg41g
24555g55g0g2g2g1mg258mg40g
23656g57g1g1g1g1mg251mg46g
24556g56g0g2g2g1mg184mg41g
36065g65g0g3g9g0mg387mg45g
37371g71g0g5g8g0mg413mg56g
36885g86g1g2g3g2mg443mg55g
249108g109g1g1g5g2mg489mg40g

Brownies

34049g50g1g5g14g0mg260mg33g
35052g53g1g5g15g0mg260mg35g
31055g55g0g4g9g0mg290mg37g
32057g57g0g4g9g0mg290mg39g
45067g68g1g5g19g0mg300mg50g
44071g72g1g5g17g0mg290mg54g
47072g73g1g5g20g0mg300mg52g
42074g74g0g4g14g0mg340mg54g
42076g76g0g4g12g0mg320mg58g
47079g79g0g4g17g0mg340mg59g
47089g89g0g4g12g0mg320mg69g

Cookies

27026g27g1g5g16g25mg280mg14g
26031g32g1g2g14g30mg140mg19g
25032g32g0g2g12g10mg105mg19g
25032g33g1g2g13g10mg200mg24g
23033g34g1g3g10g20mg135mg21g
26034g35g1g2g13g15mg220mg21g
22034g35g1g3g9g15mg350mg19g
26035g35g0g2g12g15mg240mg18g
26035g35g0g3g12g15mg230mg21g
25035g35g0g2g12g10mg280mg17g
25036g36g0g2g11g15mg220mg22g

Frappes & Macchiatos

27635g35g0g5g14g0mg74mg35g
34040g40g0g7g18g0mg110mg40g
36242g42g0g8g19g0mg121mg42g
33243g43g0g6g17g0mg89mg42g
33948g50g2g9g13g0mg134mg48g
30850g52g2g9g9g0mg126mg49g

Coffee Creamers, Milks & Flavors

00g0g0g0g0g0mg55mg0g
20g0g0g0g0g0mg0mg0g
351g1g0g1g3g10mg20mg1g
101g1g0g1g0g0mg10mg1g
151g1g0g1g1g5mg10mg1g
355g5g0g0g2g0mg0mg3g
305g5g0g0g2g0mg5mg3g
355g5g0g0g2g0mg5mg4g
8022g22g0g0g0g0mg0mg22g
9022g22g0g0g0g0mg0mg22g
9022g22g0g0g0g0mg0mg22g
9022g22g0g0g0g0mg80mg22g
9023g23g0g0g0g0mg55mg23g
9023g23g0g0g0g0mg110mg23g
9023g23g0g0g0g0mg0mg22g
10026g26g0g0g0g0mg0mg26g

Cheese

2200g0g0g13g18g35mg240mg2g
800g0g0g7g6g15mg200mg0g
2000g0g0g13g15g50mg410mg0g
800g0g0g7g6g15mg200mg0g
800g0g0g7g6g15mg200mg0g
2301g1g0g13g19g60mg390mg0g

Tornados

20022g23g1g6g9g10mg380mg1g
19022g22g0g6g9g30mg290mg1g
19022g23g1g5g9g10mg320mg1g
19022g22g0g6g9g30mg290mg1g
21023g23g0g7g10g15mg330mg2g
19023g24g1g7g8g15mg360mg1g
18023g24g1g8g6g10mg340mg1g
17023g24g1g6g6g10mg330mg1g

Flavor Rage

51g1g0g0g0g0mg0mg1g
51g1g0g0g0g0mg0mg1g

Hearty Platter Cafe Appetizers

3242g2g0g2g34g30mg445mg2g
75427g29g2g33g57g107mg1666mg3g
42232g35g3g3g31g0mg700mg0g
51333g36g3g3g42g0mg1113mg1g
155899g108g9g57g103g113mg2003mg16g

Frozen Lemonades

11030g30g0g0g0g0mg2mg29g
23265g66g1g0g0g0mg3mg63g
24666g67g1g0g0g0mg4mg66g
22768g68g0g0g0g0mg3mg66g

Pizza

34019g21g2g19g22g60mg750mg2g
31019g21g2g18g19g55mg640mg2g
29021g22g1g15g16g40mg570mg1g
34023g25g2g15g20g40mg600mg3g
39024g26g2g17g23g50mg720mg3g
35024g26g2g16g20g45mg590mg3g
28026g29g3g14g12g30mg570mg4g
32026g28g2g15g16g35mg670mg3g
43028g31g3g23g26g65mg960mg3g
33028g31g3g19g17g45mg620mg3g
39029g31g2g17g21g145mg840mg3g
34032g33g1g16g16g50mg690mg10g
33034g37g3g16g13g40mg810mg3g
36034g36g2g18g17g45mg880mg2g
33034g36g2g16g14g40mg850mg2g
38034g37g3g18g18g45mg890mg4g
34035g38g3g16g14g35mg790mg4g
36035g37g2g19g15g45mg1000mg3g
38035g37g2g18g17g40mg920mg3g
36035g37g2g17g17g40mg880mg4g
40035g38g3g19g19g45mg980mg4g
43035g38g3g21g22g55mg970mg4g
40036g39g3g18g19g50mg1050mg4g
41036g39g3g20g19g50mg1050mg4g
35036g39g3g15g15g35mg860mg4g
37043g45g2g16g15g40mg760mg2g

Frozen Chocolates

31058g61g3g12g5g0mg158mg56g
41060g62g2g13g15g0mg183mg59g
40063g65g2g11g13g0mg156mg62g
37068g71g3g10g8g0mg132mg66g
38271g74g3g10g8g0mg133mg69g

Refreshers

7322g22g0g0g0g0mg1mg21g
9723g24g1g0g0g0mg1mg23g
10528g29g1g0g0g0mg1mg28g
11628g29g1g0g0g0mg2mg28g
11030g30g0g0g0g0mg2mg29g

Fountain Beverages

00g0g0g0g0g0mg192mg0g
00g0g0g0g0g0mg101mg0g
00g0g0g0g0g0mg173mg0g
00g0g0g0g0g0mg187mg0g
00g0g0g0g0g0mg147mg0g
01g1g0g0g0g0mg147mg0g
15040g40g0g0g0g0mg150mg40g
16044g44g0g0g0g0mg140mg40g
23460g60g0g0g0g0mg13mg57g
26772g72g0g0g0g0mg147mg72g
373104g104g0g0g0g0mg133mg101g
373104g104g0g0g0g0mg120mg104g
373104g104g0g0g0g0mg120mg101g
400109g109g0g0g0g0mg80mg109g
427112g112g0g0g0g0mg80mg112g
427117g117g0g0g0g0mg133mg117g
453123g123g0g0g0g0mg133mg123g

Espresso Machine Drinks

90g0g0g0g0g0mg0mg0g
545g5g0g3g1g4mg50mg5g
665g5g0g3g1g4mg50mg5g
12713g13g0g8g3g10mg123mg12g
13313g13g0g8g3g10mg123mg12g
11913g13g0g8g2g10mg121mg12g
15917g17g0g10g3g13mg159mg15g
16517g17g0g10g3g13mg159mg15g
16517g17g0g10g3g13mg159mg15g
16118g18g0g11g3g13mg168mg16g
16118g18g0g11g3g13mg168mg16g
20336g36g0g6g2g7mg91mg36g
33141g41g0g12g5g13mg201mg52g
28754g54g0g3g1g4mg50mg54g
33155g55g0g12g5g13mg201mg52g
26658g58g0g3g1g4mg50mg58g
28762g62g0g3g1g4mg185mg61g
33665g65g0g10g3g13mg159mg64g
35469g69g0g8g3g10mg258mg68g
36570g70g0g10g3g13mg159mg69g
36570g70g0g10g3g13mg159mg69g
38671g71g0g10g3g13mg159mg69g
38671g71g0g10g3g13mg159mg69g
38271g71g0g11g3g13mg168mg70g
35472g72g0g8g3g10mg123mg71g
38673g73g0g10g3g13mg294mg72g
38673g73g0g10g3g13mg294mg72g
38274g74g0g11g3g13mg303mg73g
38276g76g0g11g3g13mg168mg75g
531108g108g0g12g5g13mg201mg105g
549111g111g0g12g5g13mg336mg108g
552111g111g0g12g5g13mg336mg108g

Fruit Shakes

37142g42g0g9g20g0mg131mg41g
33754g56g2g5g11g0mg77mg54g
35559g60g1g5g11g0mg79mg57g
32760g60g0g5g11g0mg77mg58g
36560g61g1g6g12g0mg82mg58g
39569g71g2g5g10g0mg71mg71g
43573g74g1g6g13g0mg93mg73g

Condiments

00g0g0g0g0g0mg110mg0g
00g0g0g0g0g0mg250mg0g
50g1g1g0g0g0mg180mg0g
50g0g0g0g0g0mg65mg0g
51g1g0g0g0g0mg10mg0g
801g1g0g0g8g5mg80mg0g
51g1g0g0g0g0mg55mg0g
51g1g0g0g0g0mg20mg0g
51g1g0g0g0g0mg250mg0g
451g1g0g0g5g5mg120mg1g
51g1g0g0g0g0mg0mg1g
1002g2g0g0g10g0mg0mg2g
203g3g0g0g0g0mg1610mg0g
103g3g0g0g0g0mg0mg1g
1703g3g0g0g17g25mg220mg2g
153g3g0g0g0g0mg70mg3g
103g3g0g0g0g0mg95mg2g
2304g4g0g0g23g20mg470mg2g
154g4g0g0g0g0mg30mg1g
305g5g0g1g1g0mg95mg0g
205g5g0g0g0g0mg160mg4g
305g6g1g1g1g0mg260mg3g
606g6g0g2g3g0mg570mg1g
1006g6g0g0g7g5mg210mg5g
606g6g0g0g5g0mg530mg1g
6013g15g2g1g0g0mg730mg13g
23017g18g1g1g17g15mg340mg16g

Cold Brew Coffee Blended Shakes

24629g29g0g5g13g0mg80mg29g
26829g29g0g7g15g0mg102mg28g
25436g37g1g8g10g0mg110mg35g
25642g44g2g9g7g0mg120mg40g

Coffee & Tea Toppers

50g0g0g0g0g0mg0mg0g
102g2g0g0g0g0mg0mg2g
102g2g0g0g0g0mg0mg2g
102g2g0g0g0g0mg0mg2g
596g6g0g0g4g0mg17mg6g
11026g26g0g1g0g0mg45mg22g
11028g28g0g0g0g0mg60mg18g

Coffee & Tea

50g0g0g0g0g0mg5mg0g
00g0g0g0g0g0mg40mg0g
254g4g0g2g0g0mg25mg0g
25061g61g0g0g0g0mg40mg61g

Cold Brew Coffee

00g0g0g0g0g0mg0mg0g
22024g24g0g6g12g0mg84mg23g
21632g33g1g7g8g0mg96mg31g
26134g34g0g4g13g0mg69mg33g
11535g35g0g0g0g0mg2mg33g
21240g42g2g8g4g0mg108mg38g
20655g56g1g0g0g0mg3mg54g

Iced Espresso Drinks

255g5g0g0g1g0mg40mg0g
457g7g0g2g1g5mg55mg3g
8010g10g0g6g2g10mg85mg8g
8010g10g0g6g2g10mg85mg8g
22041g42g1g7g3g10mg300mg35g
32065g66g1g7g3g11mg300mg59g
32067g68g1g7g3g10mg360mg60g

Sweet Brew Beverages

100g0g0g2g0g0mg0mg0g
35089g89g0g2g0g0mg0mg89g
460120g120g0g0g0g0mg45mg115g

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.

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