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Everything Keto at Mellow Mushroom

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

Net Carbohydrate Limit

Hoagies

65740g50g10g35g32g100mg1153mg4g
127080g86g6g98g64g270mg3560mg12g
130281g88g7g54g80g160mg3005mg12g
93086g96g10g27g49g45mg1350mg10g
82086g93g7g46g29g95mg1910mg7g
117088g96g8g65g61g135mg1470mg10g
96589g97g8g36g49g45mg1350mg10g
109891g98g7g64g49g185mg2390mg13g
144593g101g8g93g77g215mg3820mg15g
1190106g114g8g35g67g45mg2650mg22g

Munchies

3105g6g1g14g26g70mg740mg2g
1506g9g3g2g13g0mg340mg6g
7907g10g3g52g60g270mg1950mg3g
1408g10g2g4g9g0mg270mg2g
35010g15g5g18g24g65mg1040mg3g
36010g11g1g23g24g85mg980mg3g
58011g11g0g55g33g285mg1860mg6g
36012g16g4g29g20g85mg1740mg5g
58014g17g3g55g33g285mg4240mg6g
29017g18g1g8g22g55mg1200mg10g
82020g23g3g58g57g285mg4500mg6g
34021g24g3g10g24g35mg910mg16g
15024g27g3g3g3g0mg220mg2g
58029g32g3g55g33g285mg3240mg6g
70040g41g1g55g35g285mg2650mg27g
73041g46g5g57g34g285mg3600mg31g
22043g45g2g8g0g0mg310mg2g
53949g59g10g10g30g0mg1037mg13g
78060g60g0g55g33g285mg3000mg46g
76061g67g6g26g44g110mg1450mg5g
56069g75g6g3g27g0mg2710mg20g
86470g81g11g17g49g64mg1214mg11g
83077g83g6g37g42g115mg1400mg4g
99077g83g6g43g55g150mg1900mg4g
99077g83g6g43g55g150mg1900mg4g
57077g77g0g14g23g55mg880mg4g
99584g96g12g27g54g0mg1747mg11g
860107g117g10g26g30g0mg1300mg9g
859107g117g10g26g30g0mg1297mg9g
1090136g142g6g44g38g70mg2910mg6g
1090136g142g6g43g37g75mg2920mg6g
1060136g142g6g41g35g70mg8490mg6g
1050201g210g9g30g12g15mg1920mg72g

Traditional Pizza Slices

47042g44g2g26g26g62mg1036mg3g
43842g44g2g26g22g62mg1174mg4g
33143g45g2g17g15g22mg760mg4g
49743g45g2g19g32g42mg885mg4g
49143g45g2g29g26g56mg1242mg4g
51744g46g2g26g31g62mg1510mg4g
47544g47g3g21g28g45mg958mg4g
41544g47g3g19g22g27mg912mg4g
47345g47g2g26g24g48mg1180mg5g
34845g47g2g17g17g21mg802mg5g
40847g49g2g21g13g34mg1138mg8g
45149g51g2g26g20g57mg1215mg10g
41552g54g2g22g17g46mg1266mg12g

Salads

7306g19g13g54g41g170mg1790mg8g
1509g12g3g8g8g10mg418mg3g
57014g18g4g18g47g80mg1400mg4g
83615g19g4g30g76g100mg1835mg5g
33816g19g3g27g18g58mg925mg7g
30117g20g3g14g17g40mg1774mg7g
42020g26g6g30g28g70mg740mg14g
62038g40g2g16g38g40mg745mg26g

Pizza Cheeses

250g0g0g1g2g5mg80mg0g
200g0g0g1g2g5mg85mg0g
200g0g0g1g2g5mg25mg0g
150g0g0g1g1g0mg45mg0g
400g0g0g2g4g10mg55mg0g
250g0g0g2g2g0mg50mg0g
150g0g0g1g1g5mg50mg0g
150g0g0g1g1g5mg25mg0g
1000g0g0g8g8g25mg50mg0g
401g1g0g2g3g10mg55mg0g
602g2g0g5g5g15mg120mg0g
202g2g0g0g2g0mg70mg0g

Calzones

1195137g143g6g58g41g110mg2685mg6g
1300140g146g6g74g44g160mg3200mg6g
1236140g150g10g63g41g110mg2753mg9g
1335143g151g8g81g43g180mg3025mg10g
1395143g151g8g82g50g165mg2755mg10g

Desserts

102g2g0g0g0g0mg5mg2g
36040g43g3g4g19g0mg150mg31g
55061g64g3g5g31g100mg270mg46g
58062g65g3g10g32g35mg580mg39g
58065g65g0g10g32g35mg580mg39g
48071g75g4g7g17g40mg380mg26g
63074g75g1g6g33g95mg160mg38g
60080g83g3g6g29g40mg530mg49g
80080g83g3g9g48g150mg325mg64g
60083g83g0g6g29g40mg530mg49g
970102g102g0g14g56g100mg660mg73g
870108g112g4g11g41g105mg465mg60g
1020111g112g1g10g57g160mg245mg72g
990120g120g0g10g53g105mg615mg83g

Pizza Crusts and Breads

7013g13g0g0g1g0mg130mg0g
17029g31g2g6g2g0mg430mg2g
21039g41g2g8g2g0mg520mg3g
40068g74g6g14g5g0mg1000mg6g
38070g76g6g14g3g0mg720mg4g

Gluten Free Pizza Slices

13015g16g1g5g5g10mg301mg1g
19615g16g1g9g9g22mg492mg1g
18516g16g0g6g9g18mg316mg0g
20216g17g1g8g9g20mg495mg1g
14216g17g1g5g5g10mg326mg1g
16817g17g0g6g7g15mg344mg1g

Kids

2009g11g2g11g12g40mg750mg4g
25014g14g0g9g13g35mg580mg1g
10020g24g4g0g0g0mg0mg18g
36043g47g4g18g13g30mg860mg5g
44043g47g4g22g19g45mg1110mg5g
32046g48g2g12g9g20mg740mg4g

Burgers

113758g60g2g56g75g215mg1566mg11g
140462g65g3g68g92g244mg2184mg15g

Salad Bases

302g6g4g2g1g0mg15mg2g
402g6g4g4g0g0mg130mg0g
402g6g4g4g0g0mg190mg4g
253g5g2g2g0g0mg25mg3g

Beverages

00g0g0g0g0g0mg65mg0g
00g0g0g0g0g0mg65mg0g
00g0g0g0g0g0mg80mg0g
13013g13g0g8g5g20mg135mg12g
17030g30g0g8g3g10mg220mg29g
12030g30g0g0g0g0mg160mg29g
13030g30g0g0g0g0mg150mg30g
16041g41g0g0g0g0mg20mg4g
20049g49g0g0g0g0mg135mg49g
21050g50g0g0g0g0mg95mg50g
22052g52g0g0g0g0mg135mg52g
22055g55g0g0g0g0mg55mg55g
21055g55g0g0g0g0mg15mg55g
22056g56g0g0g0g0mg55mg55g
23057g57g0g0g0g0mg80mg57g
230058g58g0g0g0g0mg55mg58g
21058g58g0g0g0g0mg65mg58g
21059g59g0g0g0g0mg100mg57g
24060g60g0g0g0g0mg70mg60g
23063g63g0g0g0g0mg90mg63g
27072g72g0g0g0g0mg90mg72g

Protein Pizza Toppings

200g0g0g3g1g10mg370mg0g
400g0g0g2g3g0mg140mg0g
250g0g0g5g1g15mg125mg0g
250g0g0g5g0g15mg85mg0g
100g0g0g2g0g4mg45mg0g
250g0g0g5g1g15mg80mg0g
200g0g0g1g2g5mg5mg0g
100g0g0g2g0g3mg60mg0g
300g0g0g5g1g15mg90mg0g
250g0g0g5g0g15mg200mg0g
50g0g0g1g0g0mg70mg0g
250g0g0g2g2g10mg90mg0g
350g0g0g1g3g5mg110mg0g
300g0g0g5g1g15mg85mg0g
700g0g0g3g6g20mg280mg0g
500g0g0g7g3g20mg25mg0g
50g0g0g1g0g0mg0mg0g
100g0g0g2g0g3mg60mg0g
251g1g0g5g0g15mg95mg0g
101g1g0g1g0g0mg10mg0g
251g1g0g5g0g15mg110mg0g
503g3g0g1g4g0mg220mg2g

Fruit & Veggie Pizza Toppings

00g0g0g0g0g0mg35mg0g
150g1g1g0g2g0mg0mg0g
00g0g0g0g0g0mg20mg0g
100g0g0g0g1g0mg55mg0g
00g0g0g0g0g0mg0mg0g
10g0g0g0g0g0mg0mg0g
10g0g0g0g0g0mg0mg0g
50g0g0g0g1g0mg55mg0g
100g0g0g0g1g1mg4mg0g
50g0g0g0g0g0mg140mg0g
50g0g0g0g1g0mg30mg0g
50g0g0g0g0g0mg180mg0g
00g0g0g0g0g0mg20mg0g
10g0g0g0g0g0mg3mg0g
51g1g0g0g0g0mg0mg0g
51g1g0g0g0g0mg0mg0g
51g1g0g0g0g0mg0mg0g
51g1g0g0g0g0mg0mg0g
201g1g0g1g2g0mg15mg0g
51g1g0g1g0g0mg0mg0g
51g1g0g0g0g0mg0mg1g
31g1g0g0g0g0mg1mg0g
153g3g0g0g0g0mg0mg3g
203g3g0g0g2g0mg35mg0g
255g5g0g1g1g0mg35mg0g
456g6g0g0g0g0mg0mg5g
1608g8g0g2g13g0mg0mg5g

Salad Dressings

1301g2g1g2g13g15mg260mg1g
1601g1g0g1g17g10mg270mg1g
1501g1g0g1g16g10mg260mg0g
1301g2g1g2g13g15mg370mg1g
1402g2g0g1g14g10mg200mg0g
1302g2g0g0g14g10mg210mg0g
1404g4g0g0g14g10mg240mg3g
905g5g0g0g8g0mg260mg4g
10010g10g0g3g6g10mg270mg0g

Pizza Sauces and Drizzles

50g0g0g0g1g0mg0mg0g
50g0g0g0g5g0mg0mg0g
600g0g0g0g7g5mg55mg0g
00g0g0g0g0g0mg20mg0g
1800g0g0g0g20g10mg180mg0g
300g0g0g0g4g0mg0mg0g
1800g0g0g0g20g10mg170mg0g
350g0g0g0g3g0mg25mg0g
450g0g0g0g5g0mg70mg0g
901g1g0g1g9g10mg170mg0g
251g1g0g0g3g0mg290mg0g
701g1g0g1g7g0mg50mg0g
801g1g0g1g8g10mg200mg1g
202g2g0g1g1g0mg70mg1g
205g5g0g0g0g0mg125mg4g
306g6g0g0g1g0mg180mg5g

The basics of ordering Keto at Mellow Mushroom

  • 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 Mellow Mushroom 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 Mellow Mushroom. 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 Pizza 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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