14 Fast Foods You Can Eat on a Low-Carb Diet
Sticking to a low-carb diet when dining out can be hard, especially at fast-food restaurants.
That's because these meals are often based on bread, tortillas and other high-carb items.
Fortunately, most fast-food restaurants offer some good low-carb options.
In addition, a number of items can easily be modified for a low-carb lifestyle.
Here are 14 delicious fast foods you can eat while on a low-carb diet.
Submarine sandwiches are very high in carbs. A typical sub has at least 50 grams of carbs, most of which come from the bun.
Ordering your sub prepared "in a tub" (in a bowl or container), rather than on a bun, can save you more than 40 grams of carbs.
Here are the carb counts for some of the best sub-in-a-tub options at a popular US-based sub shop called Jersey Mike's:
- Turkey breast and provolone: 8 grams of carbs, 1 of which is fiber.
- Club supreme: 11 grams of carbs, 2 of which are fiber.
- Chicken salad: 9 grams of carbs, 3 of which are fiber.
- California club: 9 grams of carbs, 4 of which are fiber.
Complete nutrition information for all the subs on their menu can be found here.
Although the term "sub in a tub" originated at Jersey Mike's, you can order your meal this way from any sub sandwich shop, including Subway.
Just request that it be prepared as a salad with olive oil and vinegar for the dressing.
BOTTOM LINE:To minimize carbs while keeping protein intake high, order your favorite sub sandwich “in a tub” or as a salad.
Fried chicken isn't a healthy choice. For starters, the chicken absorbs a lot of oil during frying.
Heating vegetable oils to high temperatures produces harmful compounds.
In addition, fried chicken contains about 8–11 grams of carbs per medium-size piece.
Grilled chicken is a much better option, and is available at many KFC (Kentucky Fried Chicken) places. Each piece of grilled KFC chicken has less than 1 gram of carbs.
As for side dishes, green beans contain 2 grams of digestible carbs per serving and are by far the best option. Cole slaw is next, at 10 grams of digestible carbs.
BOTTOM LINE:Choose three pieces of grilled chicken with a side of green beans for a balanced meal that contains less than 10 grams of carbs.
Coffee and tea are carb-free beverages.
They're also high in caffeine, which provides some impressive benefits.
Caffeine may improve your mood, increase your metabolic rate and boost mental and physical performance (3, 4, 5, 6).
If you like milk in your coffee, coffee houses and fast-food eateries often have half and half (half milk and half cream) available. A single-serving container has about half a gram of carbs.
Heavy cream is nearly carb-free and is sometimes available. However, it contains about 50 calories per tablespoon, compared to 20 calories for half and half.
Some coffee houses also offer soy or almond milk. Unsweetened versions of these milks provide minimal carbs per 2-tablespoon serving.
BOTTOM LINE:If you prefer to drink coffee with milk or cream, ask for half and half, heavy cream or unsweetened soy or almond milk.
Chipotle is a fast-food Mexican restaurant that has become extremely popular.
Many people consider it to be healthier than other chains because it uses high-quality ingredients and emphasizes animal welfare and sustainable farming practices.
Chipotle also makes it very easy to create low-carb meals.
A salad with meat or chicken, grilled vegetables and guacamole contains 14 grams of total carbs, 8 of which are fiber.
This meal also provides about 30 grams of high-quality protein.
A high protein and fiber intake can increase the production of the gut hormones PYY and CCK, which tell your brain you're full and help prevent overeating (7, 8).
And although vinaigrette is available, generous servings of guacamole and salsa make salad dressing unnecessary.
Additionally, Chipotle has a helpful online nutrition calculator that allows you to see the exact carb content of your meal.
BOTTOM LINE:Select a salad with meat, vegetables, salsa and guacamole for a satisfying meal with 6 grams of digestible carbs.
A bun-less burger wrapped in lettuce is a standard low-carb, fast-food meal. It's high in protein, essentially carb-free and available at all fast-food burger establishments.
You can further customize your burger by adding the following low-carb toppings or additions, depending on availability and personal preferences:
- Cheese: Less than 1 gram of carbs per slice.
- Bacon: Less than 1 gram of carbs per slice.
- Mustard: Less than 1 gram of carbs per tablespoon.
- Mayo: Less than 1 gram of carbs per tablespoon.
- Onions: 1 gram of digestible carbs per slice.
- Tomato: Less than 1 gram of digestible carbs per slice.
- Guacamole: 3 grams of digestible carbs per quarter cup.
BOTTOM LINE:Top your bun-less burger with condiments and extra toppings to add flavor while minimizing carb intake.
Panera Bread is a café-style fast-food restaurant featuring sandwiches, pastries, soups, salads and coffee.
Most of the breakfast items are high in carbs. However, two selections from the Secret Menu of healthy options work well for a low-carb morning meal.
The "Power Breakfast Egg Bowl with Steak" features 2 eggs, steak, tomatoes and avocados. It provides 5 grams of carbs and 20 grams of protein.
The "Power Breakfast Egg White Bowl with Turkey" contains egg whites, spinach, bell peppers and basil for 7 grams of carbs and 25 grams of protein.
Starting the day with a high-protein breakfast promotes feelings of fullness and decreases appetite by reducing levels of the hunger hormone ghrelin (9, 10).
BOTTOM LINE:Select an egg-based breakfast with meat and vegetables to keep carb intake low and control hunger levels.
Buffalo Wings are delicious and fun to eat.
They may also be a low-carb option at pizza places and sports bars, depending on how they're prepared.
Traditionally, Buffalo wings are covered in a spicy red sauce made from vinegar and hot red peppers.
An order of these Buffalo wings typically has 0–3 grams of carbs per serving.
By contrast, other sauces can add a significant amount of carbs, especially sweet types such as barbecue, teriyaki and anything made from honey.
Sometimes the wings are breaded or battered and fried, which is especially common for boneless wings. Therefore, be sure to ask how the wings are prepared and order yours with no breading or batter.
Buffalo wings are also usually served with carrots, celery and ranch dressing.
Although they're higher in carbs than many other vegetables, carrots are okay to eat in small amounts. A half-cup of carrot strips contains about 5 grams of net carbs.
BOTTOM LINE:Choose non-breaded Buffalo wings with traditional sauce, celery and a few carrot strips to create a meal under 10 grams of net carbs.
Sometimes the simplest breakfast option can be the best, such as bacon or sausage and eggs.
This traditional breakfast combination is available at most fast-food restaurants and contains a minimal amount of carbs.
In one study of overweight young women, eating sausage and eggs for breakfast helped reduce appetite. It also lowered blood sugar and insulin while reducing calorie intake at lunch, compared to a low-protein, higher-carb breakfast (13).
BOTTOM LINE:Choose bacon or sausage with eggs for a breakfast that provides very few carbs, reduces hunger and helps you feel full for hours.
Arby's is one of the largest fast-food sandwich chains in the US.
Although the "Roast Beef Classic" sandwich is its original and most popular item, Arby's has many other options, including brisket, steak, ham, chicken and turkey.
Any of these can be ordered without the bread for a tasty low-carb, high-protein meal.
The company website provides a nutrition calculator similar to Chipotle's, so you can customize your order to keep carbs within your target range.
For example, you can select Smokehouse Brisket with Gouda cheese, sauce and a side salad for 5 grams of digestible carbs and 32 grams of protein.
BOTTOM LINE:Use Arby's nutrition calculator to construct a high-protein meal within your target carb range.
Fast-food Italian restaurants are best known for high-carb foods like pizza, pasta and subs.
Fortunately, antipasto salad offers a delicious, low-carb alternative.
This salad is traditionally served as an appetizer consisting of assorted meats, cheese, olives and vegetables topped with an olive-oil-based dressing. However, it can be ordered in a larger portion size as an entree.
An entree-size serving of antipasto salad is rich in protein and contains less than 10 grams of digestible carbs.
BOTTOM LINE:Choose antipasto salad for a filling low-carb meal at an Italian fast-food restaurant.
Subway is the most popular fast-food sandwich shop worldwide.
In recent years, the chain has been offering chopped salads that can be customized with protein and vegetables of your choice.
One of the most satisfying and nutritious options is the "Double Chicken Chopped Salad with Avocado." It contains 10 grams of total carbs, 4 of which are fiber.
It also provides a whopping 36 grams of protein.
Avocados are rich in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even lead to lower calorie intake at your next meal (14, 15).
BOTTOM LINE:Order a salad with double meat, vegetables and avocados for a delicious and satisfying Subway meal.
Many people regard burritos as a favorite food.
Burritos typically contain meat, vegetables, rice and beans wrapped in a large flour tortilla. This results in a meal that can easily contain more than 100 grams of carbs.
However, almost every Mexican restaurant will allow you to create a low-carb version by leaving out the tortilla and other high-carb items.
This is known as a burrito bowl or "bare" burrito.
A burrito bowl made with meat, grilled onions, bell peppers and salsa is a delicious and satisfying meal that provides less than 10 grams of digestible carbs.
BOTTOM LINE:Choose a burrito bowl or "bare" burrito for the great flavor of a traditional burrito with very few carbs.
McDonald's is the most popular fast-food chain in the world, with more than 35,000 restaurants worldwide as of 2015.
Although it's best known for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also very popular.
These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage.
Each sandwich contains 29 grams of carbs. However, ordering either of these items without the muffin will reduce the carb content to 2 grams or less.
It's also a good idea to order two low-carb sandwiches, as each one will only provide about 12 grams of protein.
BOTTOM LINE:Order two Egg or Sausage McMuffins without the bread for a satisfying meal with 4 grams or less of carbs and 24 grams of protein.
As stated above, ordering a bun-less Arby's sandwich is a great low-carb option.
Additionally, Arby's offers a "Roast Turkey Farmhouse Salad" featuring roast turkey, bacon, cheese, mixed greens and tomatoes.
It contains just 8 grams of carbs, 2 of which are fiber, along with 22 grams of protein.
Just make sure not to confuse it with the "Crispy Chicken Farmhouse Salad," which contains chicken that's been breaded and fried. It contains 26 grams of total carbs.
BOTTOM LINE:Select Arby's Roast Turkey Farmhouse Salad for a wonderful combination of flavors and textures with 6 grams of digestible carbs.
Even if you only see high-carb items on a menu, a delicious low-carb meal can be created at most fast-food restaurants by making simple substitutions.
Although fast food is certainly not as healthy as the food you can prepare at home, it's good to know what to order in case it's the only available option.
14 Foods to Avoid (or Limit) on a Low-Carb Diet
A low-carb diet can help you lose weight and control diabetes and other conditions.
Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake and candy.
However, figuring out which staple foods to limit is more challenging.
Some of these foods are even relatively healthy, just not suitable on a low-carb diet because of their high amount of carbs.
Your total daily carb target will also determine if you need to limit some of these foods or avoid them altogether. Low-carb diets typically contain 20–100 grams of carbs per day, based on personal tolerance.
Here are 14 foods to avoid or limit on a low-carb diet.
Bread is a staple food in many cultures. It comes in many forms, including bread loaves, rolls, bagels and flatbreads, such as tortillas.
Unfortunately, all of these are high in carbs. This is true for whole-grain bread as well as bread made from refined flour.
Although carb counts vary based on ingredients and portion sizes, here are the average counts for popular breads:
- White bread (1 slice): 14 grams of carbs, 1 of which is fiber (1).
- Whole-wheat bread (1 slice): 17 grams of carbs, 2 of which are fiber (2).
- Flour tortilla (10-inch): 36 grams of carbs, 2 of which are fiber (3).
- Bagel (3-inch): 29 grams of carbs, 1 of which is fiber (4).
To make your own low-carb bread at home, follow one of the recipes on this page.
Most grains are also high in carbs and need to be limited or avoided on a low-carb diet. This includes rice, wheat, oats and others.
BOTTOM LINE:Most breads and grains are too high in carbs to include on a low-carb diet. This includes whole grains and whole-grain bread.
A high intake of fruits and vegetables has consistently been linked to lower cancer and heart disease risk (5, 6, 7).
However, many fruits are high in carbs and may not be suitable for low-carb diets.
A typical serving of fruit is one cup or one small piece. For instance, a small apple contains 21 grams of carbs, 4 of which come from fiber (8).
On a very low-carb diet, it's probably a good idea to avoid some fruits, especially sweet fruits and dried fruits, which have high carb counts:
- Banana (1 medium): 27 grams of carbs, 3 of which are fiber (9).
- Raisins (1 oz / 28 grams): 22 grams of carbs, 1 of which is fiber (10).
- Dates (2 large): 36 grams of carbs, 4 of which are fiber (11).
- Mango (1 cup, sliced): 28 grams of carbs, 3 of which are fiber (12).
- Pear (1 medium): 28 grams of carbs, 6 of which are fiber (13).
BOTTOM LINE:Many fruits should be eaten in limited amounts on a low-carb diet, depending on your personal carb tolerance.
Most diets consider vegetables a "free food."
However, some high-starch vegetables contain many more digestible carbs than fiber and should be limited on a low-carb diet.
And if you're following a very low-carb diet, your best choice is to avoid these starchy vegetables altogether:
- Corn (1 cup): 41 grams of carbs, 5 of which are fiber (17).
- Potato (1 medium): 37 grams of carbs, 4 of which are fiber (18).
- Sweet potato/yam (1 medium): 24 grams of carbs, 4 of which are fiber (19).
- Beets (1 cup, cooked): 16 grams of carbs, 4 of which are fiber (20).
BOTTOM LINE:Although many vegetables are low in carbs, some are actually quite high. It's best to choose mostly non-starchy, high-fiber vegetables.
Pasta is a versatile and inexpensive staple food, but it's also very high in carbs.
One cup of cooked pasta contains 43 grams of carbs, only 3 of which are fiber (21).
Whole-wheat pasta is only a slightly better option at 37 grams of carbs, including 6 grams of fiber (22).
On a low-carb diet, eating spaghetti or other types of pasta isn't a good idea unless you consume a very small portion, which isn't realistic for most people.
If you're craving pasta but don't want to go over your carb limit, try making spiralized zucchini noodles ("zoodles") or shirataki noodles instead.
BOTTOM LINE:Both regular and whole-wheat pasta are high in carbs. Spiralized vegetables or shirataki noodles offer healthy low-carb alternatives.
It's well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the carb counts of healthy cereals.
For instance, one cup of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber (23).
Steel-cut oats are less processed than other types of oatmeal and generally considered healthier. However, a mere half cup of cooked steel-cut oats has 29 grams of carbs, including 5 grams of fiber (24).
Whole-grain cold cereals tend to be even higher in carbs. A half cup of granola cereal contains 37 grams of carbs with 7 grams of fiber. The same amount of Grape Nuts cereal packs a whopping 46 grams of carbs with 5 grams of fiber (25, 26).
Depending on your personal carb goal, a bowl of cereal could easily put you over your total carb limit for the day — even before milk is added.
BOTTOM LINE:Even healthy whole-grain cereals are high in carbs and should be avoided or minimized on a low-carb diet.
Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor has none.
However, beer is fairly high in carbs.
A 12-ounce (356-gram) can of beer contains 13 grams of carbs, on average. Even light beer contains 6 grams per can (27, 28).
What's more, studies show that consuming carbs in liquid form tends to promote weight gain more than getting carbs from solid food.
That's because you don't compensate for those liquid carbs by eating less later (29).
BOTTOM LINE:Avoid drinking beer on a low-carb diet. Dry wine and spirits are better alcoholic beverage options.
Yogurt is a tasty, healthy and versatile food. Although plain yogurt is fairly low in carbs, many people tend to eat fruit-flavored, sweetened low-fat or nonfat yogurt.
Unfortunately, sweetened yogurt often contains as many carbs as a dessert.
One cup of nonfat sweetened fruit yogurt can have up to 47 grams of carbs, which is even higher than a comparable serving of ice cream (30, 31).
However, choosing a half cup of plain Greek yogurt topped with a half cup of blackberries or raspberries will keep digestible carbs under 10 grams.
BOTTOM LINE:Sweetened low-fat or nonfat yogurt often has as many carbs as ice cream and other desserts.
Juice is one of the worst beverages you can drink on a low-carb diet.
Although it provides some nutrients, fruit juice is very high in fast-digesting carbs that cause your blood sugar to increase rapidly.
For instance, 12 ounces (368 grams) of unsweetened apple juice contain 48 grams of carbs. This is even more than soda, which has 39 grams. And unsweetened grape juice provides a whopping 60 grams of carbs per 12-oz serving (32, 33, 34).
Even though vegetable juice doesn't contain nearly as many carbs as fruit juice, a 12-ounce serving still has 16 grams of carbs, only 2 of which come from fiber (35).
What's more, juice is another example of liquid carbs that your brain's appetite center doesn't process in the same way as solid carbs. Drinking juice can lead to increased hunger and food intake later in the day (29).
BOTTOM LINE:Fruit juice is a high-carb beverage that should be limited or avoided, especially on a low-carb diet.
A wide variety of salads can be enjoyed regularly on a low-carb diet.
However, commercial dressings often end up adding more carbs than you might expect, especially low-fat and fat-free varieties.
For example, two tablespoons of fat-free French dressing contain 10 grams of carbs. An equal portion of fat-free ranch dressing has 11 grams of carbs (36, 37).
Many people commonly use more than two tablespoons, particularly on a large entree salad. To minimize carbs, dress your salad with a creamy, full-fat dressing.
Better yet, use a splash of vinegar and olive oil, which has protective effects on the heart and may also help with weight loss (38, 39).
BOTTOM LINE:Avoid fat-free and low-fat salad dressings, which are typically high in carbs. Use creamy dressings or olive oil and vinegar instead.
Beans and legumes are nutritious foods.
They can provide many health benefits, including reduced inflammation and heart disease risk (40, 41, 42, 43).
Although they're high in fiber, they also contain a fair amount of carbs. Depending on personal tolerance, you may be able to include small amounts on a low-carb diet.
Here are the carb counts for one cup (160–200 grams) of cooked beans and legumes:
- Lentils: 40 grams of carbs, 16 of which are fiber (44).
- Peas: 25 grams of carbs, 9 of which are fiber (45).
- Black beans: 41 grams of carbs, 15 of which are fiber (46).
- Pinto beans: 45 grams of carbs, 15 of which are fiber (47).
- Chickpeas: 45 grams of carbs, 12 of which are fiber (48).
- Kidney beans: 40 grams of carbs, 13 of which are fiber (49).
BOTTOM LINE:Beans and legumes are healthy, high-fiber foods. You can include small amounts on a low-carb diet, depending on your daily carb limit.
You're probably well aware that foods high in sugar — such as cookies, candy and cake — are off-limits on a low-carb diet.
However, you may not realize that "natural" forms of sugar can have as many carbs as white sugar. In fact, many of them are even higher in carbs.
Here are the carb counts for one tablespoon of several types of sugar:
- White sugar: 12.6 grams of carbs (50).
- Maple syrup: 13 grams of carbs (51).
- Agave nectar: 16 grams of carbs (52).
- Honey: 17 grams of carbs (53).
To sweeten foods or beverages without adding carbs, choose one of these healthy sweeteners instead.
BOTTOM LINE:Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbs but low in nutrients.
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only one of which is fiber. This is about 10–15 average-size chips (54).
Crackers vary in carb content, depending on processing. However, even whole-wheat crackers contain about 19 grams of carbs per ounce, including 3 grams of fiber (55).
Processed snack foods are typically consumed in large quantities within a short period of time. It's best to avoid them, especially if you're on a carb-restricted diet.
BOTTOM LINE:Avoid eating chips, crackers and other processed, grain-based snack foods while on a low-carb diet.
Milk is an excellent source of several nutrients, including calcium, potassium and several B vitamins.
However, it's also fairly high in carbs. And whole milk contains the same 12–13 grams of carbs per 8 ounces (240 grams) as low-fat and fat-free milk (56, 57, 58).
If you're only using a tablespoon or two in coffee once a day, you may be able to include small amounts of milk in your low-carb diet.
However, cream or half and half are better options if you consume coffee more frequently since these contain minimal amounts of carbs.
If you enjoy drinking milk by the glass or use it to make lattes or smoothies, consider trying unsweetened almond or coconut milk instead.
BOTTOM LINE:Adding a small amount of milk to coffee once a day is unlikely to cause problems on a low-carb diet. However, you shouldn't drink it in large quantities.
Gluten is a protein found in wheat, barley and rye.
Gluten-free diets have become very popular in recent years, and are required for people who have celiac disease.
Celiac disease is an autoimmune condition in which the gut becomes inflamed in response to gluten.
Because gluten may also be linked to a few other diseases and symptoms, some people without celiac disease may feel better if they avoid gluten (59).
That being said, gluten-free breads, muffins and other baked goods are not typically low in carbs. In fact, they often contain even more carbs than their gluten-containing counterparts.
What's more, the flours used to make these foods are typically made from starches and grains that tend to raise blood sugar rapidly (60).
Sticking to whole foods or using almond or coconut flour to make your own low-carb baked goods is a better strategy than consuming processed gluten-free foods.
BOTTOM LINE:Gluten-free breads and muffins can be as high in carbs as traditional baked goods. They're also often made with carb sources that raise blood sugar quickly.
When following a low-carb diet, it's important to choose foods that are highly nutritious, yet low in carbs.
Some foods should be minimized, while you're better off avoiding others altogether. Your choices will depend in part on your personal carb tolerance.
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