Keto meals & takeout

Pizza, burgers, sushi, burritos and other everyday dishes — what makes them high-carb, and how to order or cook them keto.

Lowest in net carbs per serving: sashimi (0 g), chicken salad (mayo-based) (0.3 g), souvlaki & kebab skewers (0.5 g), carnitas (0.9 g), egg salad (1.2 g).

Keto-friendly 12

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly meals & takeout
Food	Net carbs	Calories	Protein	Fat	Fiber
Sashimi 6 slices (3.5 oz)	0 g	158	22 g	7 g	0 g
Chicken salad (mayo-based) ½ cup	0.3 g	255	23 g	17 g	0.3 g
Souvlaki & kebab skewers 2 skewers (about 4½ oz)	0.5 g	343	33 g	23 g	0.3 g
Carnitas 4 oz	0.9 g	340	25 g	26 g	0.1 g
Egg salad ½ cup	1.2 g	251	11 g	22 g	0.2 g
Deviled eggs 4 halves (2 eggs)	1.3 g	253	13 g	21 g	0.1 g
Tandoori chicken 1 leg quarter (meat only)	1.5 g	315	38 g	16 g	1 g
Cheese omelet 3-egg omelet	2 g	377	25 g	29 g	0 g
Miso soup 1 cup	3.8 g	79	8.2 g	3.4 g	1 g
Shrimp scampi 1 entrée, no pasta (about 6 oz shrimp)	4.2 g	394	36 g	24 g	0.2 g
Greek salad 1 side salad	4.7 g	178	4.1 g	16 g	2.2 g
Cobb salad 1 entrée salad	4.8 g	675	47 g	50 g	6.1 g

Limit — small portions 17

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions meals & takeout
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Chicken and vegetables (stir-fry) 1 cup	6.9 g	145	13 g	7 g	1.4 g	Chicken breast Bok choy Tamari Sauces swaps →
Fajitas (meat & vegetables) 1 order, no tortillas	7.2 g	316	36 g	14 g	2.7 g	Low-carb tortilla Guacamole Sour cream Tortillas swaps →
Cream of mushroom soup (condensed) ½ cup condensed	7.7 g	100	1.7 g	6.7 g	0.9 g	Heavy cream Mushrooms Xanthan gum Thickeners swaps →
Salisbury steak with gravy 1 patty with gravy	8.1 g	209	9.8 g	15 g	1.4 g	Ground beef (80/20) Mushrooms Heavy cream Thickeners swaps →
Meatloaf 1 slice	8.3 g	305	27 g	17 g	0.4 g	Ground beef (80/20) Parmesan Sugar-free ketchup Breadcrumbs swaps →
Saag paneer 1 cup	8.5 g	379	21 g	30 g	4.1 g	Paneer Spinach Heavy cream
Kung pao chicken 1 cup	8.7 g	209	16 g	11 g	2.4 g	Chicken thighs (skin-on) Peanuts Tamari Sauces swaps →
Chicken noodle soup 1 cup	8.9 g	100	7.5 g	2.8 g	1.9 g	Chicken broth Chicken thighs (skin-on) Celery Pasta swaps →
Chicken tikka masala 1 cup (no rice)	9.1 g	386	35 g	22 g	2.6 g	Cauliflower Chicken thighs (skin-on) Heavy cream Rice swaps →
Gumbo 1 cup, without rice	9.1 g	267	16 g	18 g	1.7 g	Smoked sausage Okra Chicken thighs (skin-on) Thickeners swaps →
Beef and broccoli 1 cup	9.3 g	168	11 g	8.5 g	2.4 g	Sirloin steak Broccoli Tamari Sauces swaps →
Egg drop soup 1 cup	9.4 g	65	2.8 g	1.5 g	1 g	Chicken broth Eggs Xanthan gum Thickeners swaps →
Fried chicken 1 breast (with skin & breading)	9.5 g	368	38 g	20 g	0.2 g	Whole chicken Chicken wings Pork rinds Breadcrumbs swaps →
Tuna salad (deli-style) ½ cup	9.6 g	191	16 g	9.4 g	0 g	Tuna (canned) Mayonnaise Dill pickles Sauces swaps →
Thai curry (coconut) 1 cup, no rice	9.8 g	358	20 g	27 g	1.4 g	Coconut milk (canned) Chicken thighs (skin-on) Bamboo shoots Rice swaps →
Bulgogi 1 cup (about 5 oz)	10 g	383	33 g	22 g	1 g	Ribeye steak Tamari Kimchi Sauces swaps →
Caesar salad 1 side salad	11 g	288	7.1 g	23 g	2.9 g	Romaine lettuce Caesar dressing Parmesan Breadcrumbs swaps →

Not keto 104

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto meals & takeout
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Tacos 1 taco	11 g	156	6.1 g	8.8 g	2.7 g	Ground beef (80/20) Iceberg lettuce Cheddar cheese Tortillas swaps →
Coleslaw (restaurant) 1 side (½ cup)	11 g	172	1 g	13 g	2.1 g	Cabbage Mayonnaise Apple cider vinegar Sauces swaps →
Wonton soup 1 cup	11 g	71	4.6 g	0.6 g	0.4 g	Chicken broth Bok choy Ground pork Pasta swaps →
Potato salad ½ cup	12 g	179	3.4 g	10 g	1.6 g	Cauliflower Eggs Mayonnaise Potatoes swaps →
Nigiri sushi 2 pieces	12 g	104	7.8 g	2.2 g	0.1 g	Sashimi Salmon Tuna steak Rice swaps →
Chicken nuggets 6 pieces	14 g	295	15 g	20 g	0.9 g	Chicken wings Chicken breast Pork rinds Breadcrumbs swaps →
Beef stew 1 cup	14 g	194	8.6 g	11 g	1.8 g	Beef chuck roast Radishes Turnips Potatoes swaps →
Teriyaki chicken 1 entrée, no rice (about 1 cup)	14 g	308	36 g	11 g	0.2 g	Chicken thighs (skin-on) Tamari Broccoli Sauces swaps →
Broccoli cheddar soup 1 cup	15 g	350	14 g	26 g	2.2 g	Broccoli Cheddar cheese Heavy cream Thickeners swaps →
Chicken tortilla soup 1 bowl (1½ cups)	15 g	284	18 g	16 g	3.6 g	Chicken broth Chicken thighs (skin-on) Avocado Chips swaps →
Minestrone 1 cup	15 g	127	5.1 g	2.8 g	5.8 g	Zucchini Green beans Cabbage Pasta swaps →
Shumai (siu mai) 4 pieces	15 g	240	16 g	12 g	0.6 g	Ground pork Shrimp Bok choy Flour swaps →
Vegetable soup (canned) 1 cup	16 g	90	2.6 g	0.8 g	2.5 g	Cabbage Zucchini Green beans Potatoes swaps →
Quiche 1 slice (⅙ of a 9" quiche)	16 g	474	19 g	37 g	0.8 g	Eggs Heavy cream Bacon Flour swaps →
Falafel 3 patties	16 g	170	6.8 g	9.1 g	0 g	Tahini Ground lamb Cucumber Beans swaps →
Moussaka 1 square	16 g	448	23 g	31 g	3.5 g	Eggplant Ground lamb Feta Flour swaps →
Potato soup 1 cup	17 g	149	5.8 g	6.4 g	0.5 g	Cauliflower Heavy cream Cheddar cheese Potatoes swaps →
Potstickers & dumplings 5 pieces	17 g	197	12 g	8 g	2 g	Ground pork Cabbage Tamari Flour swaps →
Tomato soup (canned) 1 cup	17 g	79	1.8 g	0.5 g	1.2 g	Canned tomatoes Heavy cream Chicken broth Sauces swaps →
Fried fish (battered) 1 fillet (4 oz)	18 g	247	15 g	12 g	1 g	Cod Salmon Tartar sauce (bottled) Breadcrumbs swaps →
Clam chowder 1 cup	19 g	201	6.6 g	10 g	2.5 g	Clams Heavy cream Cauliflower Thickeners swaps →
Enchiladas 1 enchilada	19 g	374	15 g	25 g	2.6 g	Enchilada sauce Low-carb tortilla Monterey Jack Tortillas swaps →
Tamales 1 tamale	19 g	247	10 g	13 g	3.4 g	Pork shoulder Enchilada sauce Tortillas swaps →
Corned beef hash 1 cup	19 g	387	21 g	24 g	2.6 g	Corned beef Radishes Turnips Potatoes swaps →
Schnitzel & breaded cutlets 1 cutlet	20 g	512	38 g	31 g	1.2 g	Pork chops Pork rinds Parmesan Breadcrumbs swaps →
Corn dog 1 corn dog	20 g	195	6.7 g	9.4 g	0.8 g	Hot dogs Cheddar cheese Mustard Flour swaps →
Mongolian beef 1 cup	21 g	398	36 g	18 g	0.9 g	Flank steak Tamari Green onions Sauces swaps →
Mozzarella sticks 3 sticks	22 g	302	14 g	17 g	1.9 g	Mozzarella (shredded) Pork rinds Parmesan Breadcrumbs swaps →
Chicken wrap 1 wrap	22 g	273	17 g	13 g	1.1 g	Low-carb tortilla Romaine lettuce Chicken breast Tortillas swaps →
Samosas 1 samosa	22 g	230	3 g	14 g	1.6 g	Tandoori chicken Paneer Cauliflower Flour swaps →
Thin-crust pizza 1 slice (14" pizza)	22 g	230	9.8 g	11 g	1.9 g	Mozzarella (shredded) Pepperoni Almond flour Pizza swaps →
Pulled pork (in BBQ sauce) ½ cup	22 g	210	17 g	5.5 g	1.5 g	Pork shoulder Hot sauce Mustard Sauces swaps →
Egg rolls 1 egg roll	22 g	223	7.4 g	11 g	2.3 g	Cabbage Ground pork Tamari Flour swaps →
Stuffed peppers 1 stuffed pepper	22 g	385	27 g	19 g	4 g	Green bell pepper Ground beef (80/20) Cauliflower Rice swaps →
Lobster roll 1 roll	22 g	386	26 g	21 g	1 g	Lobster Mayonnaise Butter Bread swaps →
Hot dog (in a bun) 1 hot dog with bun	23 g	280	10 g	16 g	1 g	Hot dogs Sauerkraut Mustard Bread swaps →
Pupusas 1 pupusa	23 g	300	14 g	16 g	3.4 g	Cabbage Queso fresco Pork shoulder Tortillas swaps →
Macaroni salad ½ cup	23 g	270	4 g	17 g	1.4 g	Cauliflower Hearts of palm Mayonnaise Pasta swaps →
Breakfast burrito 1 burrito	24 g	302	12 g	17 g	1.3 g	Low-carb tortilla Eggs Breakfast sausage Tortillas swaps →
Chili with beans 1 cup	24 g	259	14 g	8.4 g	8 g	Ground beef (80/20) Black soybeans (canned) Canned tomatoes Beans swaps →
French onion soup 1 crock with bread and cheese	25 g	343	16 g	19 g	2.4 g	Beef bone broth Gruyère Mushrooms Bread swaps →
Fresh spring rolls (summer rolls) 2 rolls	25 g	148	9.4 g	0.4 g	1.5 g	Shrimp Romaine lettuce Cucumber Pasta swaps →
Cauliflower-crust pizza (store-bought) ¼ pizza	25 g	231	9.4 g	9.4 g	2.2 g	Cauliflower Mozzarella (shredded) Almond flour Pizza swaps →
Eggs Benedict 1 order (2 eggs)	26 g	642	33 g	44 g	2.1 g	Eggs Hollandaise sauce Avocado Bread swaps →
Lo mein 1 cup	26 g	165	6.5 g	3.2 g	1.8 g	Shirataki noodles Cabbage Bok choy Pasta swaps →
Empanadas 1 empanada	26 g	298	10 g	16 g	1.8 g	Ground beef (80/20) Mozzarella (shredded) Almond flour Flour swaps →
Breakfast sandwich 1 sandwich	27 g	287	17 g	12 g	0.5 g	Eggs Bacon Breakfast sausage Bread swaps →
Hamburger 1 burger	27 g	255	13 g	9.9 g	1.7 g	Ground beef (80/20) Iceberg lettuce Cheddar cheese Bread swaps →
Chicken-fried steak 1 steak with cream gravy	27 g	589	44 g	32 g	0.8 g	Sirloin steak Pork rinds Parmesan Breadcrumbs swaps →
Tuna melt 1 sandwich	27 g	454	21 g	29 g	1.6 g	Tuna (canned) Cheddar cheese Portobello mushrooms Bread swaps →
Jalapeño poppers (breaded) 6 poppers	28 g	582	15 g	45 g	3.5 g	Jalapeño Cream cheese Bacon Breadcrumbs swaps →
Grilled cheese sandwich 1 sandwich	29 g	382	13 g	23 g	1.5 g	American cheese Cheddar cheese Butter Bread swaps →
BLT sandwich 1 sandwich	29 g	371	14 g	21 g	2.4 g	Bacon Romaine lettuce Mayonnaise Bread swaps →
Steamed pork buns (bao) 1 bun	29 g	193	7.4 g	4.3 g	0.8 g	Pork belly Cabbage Tamari Bread swaps →
Cheeseburger 1 burger	30 g	343	17 g	16 g	2.4 g	Ground beef (80/20) American cheese Iceberg lettuce Bread swaps →
Shepherd's pie 1 serving (about 1¼ cups)	30 g	438	23 g	23 g	4.2 g	Ground lamb Ground beef (80/20) Cauliflower Potatoes swaps →
Chicken parmesan 1 serving (no pasta)	30 g	614	49 g	32 g	2.7 g	Chicken breast Parmesan Pork rinds Breadcrumbs swaps →
Rice and beans 1 cup	31 g	220	6.8 g	5.6 g	5 g	Cauliflower Black soybeans (canned) Avocado Rice swaps →
Huevos rancheros 1 plate (2 eggs, 2 tortillas)	31 g	477	23 g	26 g	7.1 g	Eggs Salsa Avocado Tortillas swaps →
Roast beef sandwich 1 sandwich	31 g	364	23 g	15 g	1.9 g	Deli roast beef Horseradish Provolone Bread swaps →
Biryani 1 cup	31 g	302	16 g	11 g	1.6 g	Cauliflower Chicken thighs (skin-on) Ghee Rice swaps →
Reuben sandwich 1 sandwich	31 g	625	29 g	40 g	5.1 g	Corned beef Swiss cheese Sauerkraut Bread swaps →
French toast 2 slices	33 g	298	10 g	14 g	0 g	Keto bread (store-bought) Eggs Cinnamon Cereal swaps →
Orange chicken 1 entrée (about 1 cup)	33 g	393	22 g	19 g	1.2 g	Chicken thighs (skin-on) Tamari Broccoli Sauces swaps →
Pierogi 3 pierogies	33 g	222	6 g	7 g	1 g	Cauliflower Cheddar cheese Sour cream Flour swaps →
Sweet and sour pork 1 entrée (about 1 cup)	34 g	405	13 g	24 g	1.5 g	Pork chops Green bell pepper Tamari Sauces swaps →
General Tso's chicken 1 entrée (about 1 cup)	35 g	443	19 g	25 g	1.4 g	Chicken thighs (skin-on) Hot sauce Broccoli Sauces swaps →
Deep-dish & pan pizza 1 slice (14" pizza)	36 g	312	12 g	12 g	2.5 g	Mozzarella (shredded) Pepperoni Almond flour Pizza swaps →
Sub sandwich 6-inch sub	38 g	417	21 g	20 g	2.4 g	Salami Deli turkey Provolone Bread swaps →
Taquitos 3 taquitos	39 g	362	12 g	16 g	3.5 g	Pork rinds Guacamole Sour cream Tortillas swaps →
Nachos 1 order	39 g	486	14 g	28 g	8.2 g	Pork rinds Red bell pepper Cheddar cheese Chips swaps →
Fried chicken sandwich 1 sandwich	40 g	420	17 g	21 g	2.1 g	Chicken breast Romaine lettuce Mayonnaise Bread swaps →
Philly cheesesteak 6-inch sub	41 g	368	25 g	11 g	2.4 g	Ribeye steak Provolone Green bell pepper Bread swaps →
Jambalaya 1½ cups	41 g	442	25 g	19 g	2.3 g	Cauliflower Smoked sausage Shrimp Rice swaps →
Calzone ½ restaurant calzone	41 g	439	18 g	21 g	1.4 g	Mozzarella (shredded) Ricotta Pepperoni Pizza swaps →
Mac and cheese 1 cup	41 g	310	13 g	9.4 g	2.3 g	Cauliflower Cheddar cheese Heavy cream Pasta swaps →
Fettuccine Alfredo 1 cup	42 g	474	16 g	25 g	2.6 g	Shirataki noodles Zucchini Alfredo sauce (jarred) Pasta swaps →
Sushi rolls 1 roll (8 pieces)	43 g	255	6.6 g	5.2 g	2.7 g	Sashimi Nori (seaweed) Cucumber Rice swaps →
Ravioli 1 cup (about 8 ravioli with sauce)	43 g	385	18 g	14 g	3 g	Zucchini Ricotta Mozzarella (shredded) Pasta swaps →
Fried rice 1 cup	43 g	238	5.5 g	4.1 g	1.5 g	Cauliflower Eggs Tamari Rice swaps →
Gyro & shawarma wrap 1 wrap	44 g	503	33 g	20 g	2.5 g	Ground lamb Tzatziki Cucumber Bread swaps →
Quesadilla 1 quesadilla (8–10")	44 g	714	31 g	45 g	3.3 g	Low-carb tortilla Monterey Jack Chicken thighs (boneless, skinless) Tortillas swaps →
Club sandwich 1 sandwich	44 g	513	27 g	24 g	3.4 g	Deli turkey Bacon Romaine lettuce Bread swaps →
Lasagna 1 restaurant piece	45 g	845	50 g	49 g	6.9 g	Zucchini Eggplant Ricotta Pasta swaps →
Poke bowl 1 bowl	46 g	554	38 g	22 g	5.1 g	Tuna steak Avocado Cucumber Rice swaps →
Chilaquiles 1 plate with a fried egg	46 g	518	17 g	29 g	5.9 g	Eggs Salsa Chorizo Chips swaps →
Cuban sandwich 1 sandwich	46 g	622	42 g	28 g	2.6 g	Pork shoulder Ham Swiss cheese Bread swaps →
Burrito 1 burrito	47 g	434	17 g	16 g	8.9 g	Low-carb tortilla Ground beef (80/20) Guacamole Tortillas swaps →
Onion rings 1 order (about 18 rings)	48 g	481	4.5 g	30 g	3.2 g	Pork rinds Green beans Zucchini Breadcrumbs swaps →
Pho 1 large bowl	49 g	373	30 g	4 g	3.2 g	Beef bone broth Bean sprouts Shirataki noodles Pasta swaps →
Risotto 1 cup	51 g	401	10 g	15 g	1.1 g	Cauliflower Parmesan Mushrooms Rice swaps →
Burrito bowl 1 bowl	55 g	658	55 g	20 g	10 g	Romaine lettuce Guacamole Sour cream Rice swaps →
Chicken pot pie 1 individual pie	55 g	616	15 g	36 g	3.3 g	Whole chicken Heavy cream Almond flour Flour swaps →
Bánh mì 1 sandwich	56 g	537	29 g	20 g	3.2 g	Pork shoulder Daikon radish Cucumber Bread swaps →
Chicken and waffles 1 plate (1 breast, 1 waffle, syrup)	59 g	752	44 g	39 g	0.3 g	Chicken thighs (skin-on) Eggs Pork rinds Cereal swaps →
Spaghetti carbonara 1 plate (about 1½ cups)	60 g	654	36 g	27 g	3.6 g	Shirataki noodles Zucchini Bacon Pasta swaps →
Poutine 1 regular order	62 g	751	22 g	44 g	6.1 g	Cheese curds Turnips Cauliflower Potatoes swaps →
Ramen (noodle soup) 1 restaurant bowl	68 g	773	28 g	41 g	4.6 g	Shirataki noodles Beef bone broth Eggs Pasta swaps →
Biscuits and gravy 1 biscuit with ¾ cup gravy	70 g	666	21 g	33 g	1.5 g	Breakfast sausage Eggs Almond flour Bread swaps →
Pad thai 1 order (about 2 cups)	71 g	729	42 g	29 g	4.5 g	Shirataki noodles Zucchini Bean sprouts Pasta swaps →
Bibimbap 1 bowl	71 g	592	32 g	18 g	3.3 g	Cauliflower Eggs Spinach Rice swaps →
Japanese curry with rice 1 plate	77 g	504	20 g	11 g	2 g	Cauliflower Chicken thighs (skin-on) Coconut milk (canned) Rice swaps →
Spaghetti and meatballs 1 restaurant plate	79 g	961	44 g	48 g	8.5 g	Zucchini Spaghetti squash Ground beef (80/20) Pasta swaps →
Pancakes with butter & syrup 3 pancakes with syrup	100 g	601	9 g	18 g	2 g	Almond flour Cream cheese Sugar-free pancake syrup Cereal swaps →