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What Should I Order at McDonald’s? Keto Dining Guide

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more meat for less — mcdonald's mcdouble

Craving food from the Golden Arches?

McDonald’s offers a pretty helpful, customizable nutrition and dining guide, but it helps even more to have a little keto help from someone who’s been where you are when you’re wondering what to order.

The basics of successful McDonald’s ordering:

  • Avoid buns, wraps, bagels, biscuits, pancakes, breading, and french fries.
  • When in doubt, leave condiments out.
  • For drinks, stick with water, black coffee, unsweetened iced tea, or Diet Coke products.
  • If the menu says “sugar-free”, check the nutrition guide anyway.
  • Download the free app for amazing deals: iPhone or Android

Here’s how to order keto at America’s fave fast food spot:

Breakfast

mcdonalds keto dining guide – black coffee and an egg mcmuffin with cheese, no bread

“Egg McMuffin with sausage and cheese, hold the bread. And a black coffee.”

Want real, fresh eggs? Go with the McMuffin over the folded egg, which is poured from a container prior to cooking. The plain, black coffee is your safest caffeinated bet here since their sugar-free coffee options are not keto.

Meal TOTAL: 520 calories | 46g fat | 4g carbs | 28g protein

  • Sausage patty: 190 calories | 18g fat | 1g carbs | 7g protein
  • Egg: 70 calories | 5g fat | 1g carbs | 7g protein
  • American cheese, slice: 50 calories | 3.5g fat | 2g carbs | 3g protein
  • Coffee, plain, black: 0 calories |  0g fat | 0g carbs | 0g protein

Lunch & Dinner

mcdonalds keto dining guide – Quarter Pounder with cheese, no buns

“I’ll have the sandwich please, without the bun, ketchup, or sauce…”

Options here abound, from new, artisan sandwiches to their standard go-to’s. Note these burgers do not include onions, pickles, or sauces:

  • Hamburger: 90 calories | 6g fat | 0g carbs | 7g protein
  • Cheeseburger: 140 calories | 10g fat | 2g carbs | 10g protein
  • Double Cheeseburger: 270 calories | 20g fat | 4g carbs | 1g fiber | 20g protein
  • McDouble: 220 calories | 16g fat | 3g carbs | 17g protein
  • Bacon McDouble: 290 calories | 21g fat | 3g carbs | 23g protein
  • Triple Cheeseburger: 360 calories | 26g fat | 5g carbs|  1g fiber | 27g protein
  • Quarter Pounder: 240 calories | 18g fat | 1g carbs | 20g protein
  • Quarter Pounder with Cheese: 340 calories | 25g fat | 4g carbs|1g fiber | 25g protein
  • Big Mac: 230 calories | 16g fat | 3g carbs | 1g fiber | 17g protein
  • Pico Guacamole Burger: 390 calories | 28g fat | 8g carbs | 2g fiber | 25g protein
  • Artisan Grilled Chicken Sandwich: 160 calories | 4g fat | 2g carbs | 29g protein

Burger Toppings

“…And to that sandwich, can you add…”

What can you put on your sandwiches? Be aware some toppings cost extra (varies by location). Pick from these:

  • Mayonnaise: 100 calories | 10g fat | 0g carbs | 0g protein
  • Mustard: 5 calories | 0g fat | 0g carbs | 0g protein
  • Pickles (2): 0 calories | 0g fat | 0g carbs | 0g protein
  • Onion: 0 calories | 0g fat | 1g carbs | 0g protein
  • Lettuce: 0 calories | 0g fat | 0g carbs | 0g protein
  • Tomato (1 slice): 5 calories | 0g fat | 1g carbs | 0g protein
  • Bacon (1 strip): 70 calories | 4.5g fat | 1g carbs | 5g protein
  • Tartar Sauce: 90 calories | 10g fat | 1g carbs | 0g protein
  • Guacamole: 50 calories | 4.5g fat | 3g carbs | 1g fiber | 1g protein
  • Pico de gallo: 10 calories | 0g fat | 2g carbs | 0g fiber | 0g protein
  • Big Mac Sauce: 90 calories | 9g fat | 2g carbs | 0g fiber | 0g protein

Sides

mcdonalds keto dining guide – side salad

“Instead of French fries, can I get a side salad, please, no dressing.”

While you’re at it, pluck off any bits of carrot. Or, in the case of this salad… bit.

  • Side Salad, no dressing: 15 calories | 0g fat | 3g carbs | 1g fiber | 1g protein

Meal Salad

mcdonalds keto dining guide – bacon grilled ranch salad

“I’d like the bacon ranch grilled salad, please. No dressing.”

Not in the mood for a burger? Try this instead! If you see any croutons or carrot slices/slivers, toss those aside.

  • Bacon ranch grilled salad, no dressing: 320 calories | 14g fat |  9g carbs |  3g fiber | 42g protein

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!


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