Eating out on keto
Keto fast food
Eating out is where most keto days come apart — not because there is nothing to order, but because working it out at the counter is hard. Here is every keto-friendly item at 25 US chains, ranked by net carbs, with the macros already counted.
461 items · 25 chains · macros from each chain's published nutrition data
Where you have the most room
Ranked by how many items come in at 5g net carbs or less — the chains where you can order without much negotiation.
17 under 5g
Shake Shack
Every burger is available bunless in a lettuce wrap. The shakes and the crinkle fries are the two things that will not fit.
33 keto-friendly items →
14 under 5g
Starbucks
Unsweetened is the whole game. Americano, cold brew and espresso are near-zero; heavy cream instead of milk, and skip the syrups entirely.
21 keto-friendly items →
14 under 5g
Subway
Every sandwich can be ordered as a salad bowl. Once the bread is out, the meats, cheese and vegetables are straightforward.
31 keto-friendly items →
13 under 5g
CAVA
Build a bowl on greens instead of rice or pita. The dips and dressings are where the carbs accumulate, so pick one rather than three.
21 keto-friendly items →
13 under 5g
Chipotle Mexican Grill
The classic keto order: any protein in a bowl with fajita vegetables, cheese, sour cream, salsa and guacamole — no rice, no beans, no tortilla.
25 keto-friendly items →
13 under 5g
Five Guys
Order any burger or dog bunless — they serve it in a bowl. The free toppings are almost all keto-friendly except the ketchup and barbecue sauce.
17 keto-friendly items →
All 25 chains
| Chain | Keto items | Under 5g | Lowest |
|---|---|---|---|
| Applebee's | 12 | 6 | 1g |
| Burger King | 23 | 4 | 2g |
| CAVA | 21 | 13 | 0g |
| Chick-fil-A | 31 | 8 | 1g |
| Chili's Grill & Bar | 12 | 5 | 1g |
| Chipotle Mexican Grill | 25 | 13 | 1g |
| Denny's | 11 | 8 | 0g |
| Dunkin' | 16 | 6 | 0g |
| Five Guys | 17 | 13 | 0g |
| IHOP | 12 | 7 | 0g |
| In-N-Out Burger | 10 | 1 | 0g |
| KFC | 27 | 11 | 0g |
| McDonald's | 31 | 11 | 0g |
| Olive Garden | 14 | 1 | 5g |
| Outback Steakhouse | 14 | 11 | 0g |
| P.F. Chang's | 14 | 2 | 4g |
| Panda Express | 12 | 1 | 5g |
| Panera Bread | 12 | 2 | 2g |
| Shake Shack | 33 | 17 | 0g |
| Starbucks | 21 | 14 | 0g |
| Subway | 31 | 14 | 0g |
| Taco Bell | 16 | 8 | 1g |
| The Cheesecake Factory | 11 | 2 | 5g |
| Tim Hortons | 13 | 8 | 0g |
| Wendy's | 22 | 7 | 1g |
Common questions
Can you eat fast food on keto?
Yes. Most of the carbs in a fast-food order sit in the bun, the tortilla, the rice, the fries and the sweetened sauces — all of which are removable. Order the burger bunless, the burrito as a bowl without rice or beans, and the coffee unsweetened, and the underlying protein and fat usually fit a standard keto target without much trouble.
What is the easiest fast food chain for keto?
Chains built around grilled protein give you the most room. Across the 25 chains listed here, Shake Shack carries the most options under 5g net carbs (17), followed by Starbucks (14) and Subway (14).
How many net carbs should a keto fast food meal have?
Most people following keto target 20 to 30g of net carbs per day, so a single meal comfortably fits under about 10g. Items at 5g or less leave room for the rest of the day; anything above 12g is workable but is likely to be most of your carb budget in one sitting.
What are net carbs?
Net carbs are total carbohydrates minus fiber and sugar alcohols — the carbohydrate that actually raises blood sugar. Every figure on these pages is net carbs, calculated from each chain's published nutrition data.
Ketoly is not affiliated with, endorsed by, or sponsored by any of the restaurants listed here. Menu items and macros come from each chain's published nutrition information and are reproduced for informational purposes. Chains reformulate and change menus seasonally — check current nutrition information before ordering if you are counting closely.