Smash Burger Keto Hidden Menu: See All 39 Keto Smash Burger Items

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 23 July 2024

In the foreground, the woman's face is blurry, while the background is clear, revealing her holding a Smash Burger keto cheeseburger with both hands. The burger is topped with cheese, an egg, lettuce, and a yellow sauce.

The Smash Burger keto hidden menu is allows anyone to find low carb burgers, drinks and sides, but since the keto menu isn’t publicly advertised, you must be able to read between the lines to see the keto options available.¹

However, once the hidden keto menu is found and understood, it allows you to see all 39 keto Smash Burger options so you can pick and choose between your ideal meal, including your favorite toppings, sauces, and more.

Keto Smash Burger Availability

To know for sure if there is a keto Smash Burger or whether it is possible to eat keto at Smash Burger, it’s important to know what the ketogenic diet actually entails. Constantly ranking at the top of trending diets, the ketogenic diet consists of high fat, moderate protein, and only between 20 to 50 grams of net carbs per day.²

The body’s main source of energy is derived from carbohydrates which are converted to glucose. If glucose is not available, an alternative energy source is produced directly from fat, called ketones.³ It is important to note that the keto diet only counts net carbs, which is total carbs minus fiber because fiber (which is a carb itself) is not able to be absorbed by the body and does not affect glucose.

A woman in a blue shirt and a curious facial expression is holding a chicken burger with tomatoes and avocados on a potato bun in her right hand, and in her left hand she's holding a thick charred beef burger with tomatoes above the patty and lettuce below the patty.

Source: Image Professionals GmbH via Canva.com⁴

The amount of weight you can lose on keto depends on how closely you adhere to the diet. If too many carbs are consumed, the body will no longer be in ketosis and there will potentially be little to no weight loss or, potentially, weight gain. Because each body reacts differently, there is no set amount of carbs that will kick someone out of ketosis, so, for this reason, this article will label all items at or below 20 net carbs as keto friendly.

With 20 net carbs set as the Smash Burger’s keto limit, there is a myriad of options for those who require low-carb options, including several keto Smash Burgers.

Is Smash Burger’s Lettuce Wrap Keto Friendly? Are There Other Protein Style Burgers?

Eating keto at Smash Burger is, in fact, possible, due in part to their offering of a lettuce wrap in lieu of a burger bun. Smash Burgers lettuce wrap is keto friendly because the majority of carbs in all of the burgers are in the bread. Choosing lettuce instead of a bun can reduce carbohydrate content by up to 26 grams, which could potentially reduce the carb count to 0, depending on the addition of other ingredients, as seen below.

Lettuce Wrap

Calories = 0
Fat = 0
Carbohydrates = 0
Fiber = 0
Protein = 0

Beef

Calories = 250
Fat = 19
Carbohydrates = 0
Fiber = 0
Protein = 21

Cheddar Cheese

Calories = 80
Fat = 7
Carbohydrates = 0
Fiber = 0
Protein = 5

Total Calories: 330
Total Fat: 26
Total Carbohydrates: 0
Total Fiber: 0
Total Protein: 26

Although there are no other keto or protein style burgers listed on the menu, tomato burgers have become a popular staple for those on low-carb diets, and, because Smash Burger does have tomatoes as an optional topping, for just 2 net carbs, diners can add a big slice of tomato on a burger (or two!) to recreate the trend.

Are They Keto? Smash Burger Veggie Fries

Veggie fries, such as the Smash Burger sweet potato fries, have been all the rage over the last few years. Although these seemingly feel like a better choice over the typical french fry, the Smash Burger sweet potato fries have a higher carb count than any other side on the menu, coming in at 59 net carbs for the regular size.

Sweet Potato Fries

Calories = 480
Fat = 22
Carbohydrates = 67
Fiber = 8
Protein = 4

So, if you’re wondering if you can eat french fries and still reduce weight, while the answer is technical yes, when counting calories while doing keto, most fries just don’t fit into the carb counts. Looking beyond Smashburgers french fry or veggie fry sides is a safer option that will keep consumers under their daily carb limit.

Smash Burger Keto Menu & Nutrition

Smashburger has made it easy to find the nutrition facts of every menu item, making the hidden keto menu not so mysterious. Instead of having to navigate the online Smashburger nutrition data, each keto menu item has been categorized below along with its corresponding macros.⁵

Burgers (Smash Burger Keto Means Lettuce Instead of a Bun)

Although there is no named keto burger at Smashburger, a majority of the burgers served meet keto criteria if served on a lettuce wrap instead of a bun. The net carb ranges for the below burgers are 1 to 20 with the only alteration being the substitution of bun to lettuce.

#1 Colorado Smash: Lettuce wrap, beef patty, green chiles, cheddar cheese, pepper jack cheese, tomato, and mayonnaise

Calories = 570
Fat = 47
Carbohydrates = 11
Fiber = 1
Protein = 32

#2 Double Colorado: Lettuce wrap, 2 beef patties, green chiles, 2 slices of cheddar cheese, 2 slices of pepper jack cheese, tomato, and mayonnaise

Calories = 900
Fat = 72
Carbohydrates = 12
Fiber = 1
Protein = 58

#3 Classic Smash: Lettuce wrap, beef patty, American cheese, tomato, onions, pickles, smash sauce, and ketchup

Calories = 440
Fat = 32
Carbohydrates = 10
Fiber = 0
Protein = 24

#4 Double Classic Smash: Lettuce wrap, 2 beef patties, American cheese, tomato, onion, pickles, smash sauce, and ketchup

Calories = 780
Fat = 57
Carbohydrates = 11
Fiber = 0
Protein = 48

#5 Bacon Smash: Lettuce wrap, beef patty, American cheese, bacon, tomato, onion, pickles, mayonnaise

Calories = 490
Fat = 40
Carbohydrates = 3
Fiber = 0
Protein = 27

#6 Double Bacon Smash: Lettuce wrap, 2 beef patties, 2 slices of American cheese, bacon, tomato, onion, pickles, mayonnaise

Calories = 880
Fat = 69
Carbohydrates = 4
Fiber = 0
Protein = 54

#7 Avocado Bacon Club: Lettuce wrap, beef patty, bacon, avocado, tomato, ranch dressing and mayonnaise

Calories = 480
Fat = 42
Carbohydrates = 4
Fiber = 1
Protein = 24

#8 Double Avocado Bacon Club: Lettuce wrap, 2 beef patties, bacon, avocado, tomato, ranch dressing and mayonnaise

Calories = 730
Fat = 61
Carbohydrates = 4
Fiber = 1
Protein = 45

#9 BBQ Bacon Cheddar: Lettuce wrap, beef patty, bacon, cheddar cheese, haystack onions, and bbq sauce

Calories = 550
Fat = 40
Carbohydrates = 20
Fiber = 1
Protein = 30

#10 Double BBQ Bacon Cheddar: Lettuce wrap, 2 beef patties, bacon, 2 slices of cheddar cheese, haystack onions, and bbq sauce

Calories = 880
Fat = 66
Carbohydrates = 20
Fiber = 1
Protein = 56

#11 Truffle Mushroom Swiss: Lettuce wrap, beef patty, Swiss cheese, sauteed mushrooms, and truffle mayonnaise

Calories = 460
Fat = 38
Carbohydrates = 1
Fiber = 0
Protein = 27

#12 Double Truffle Mushroom Swiss: Lettuce wrap, 2 beef patties, 2 slices of Swiss cheese, sauteed mushrooms, and truffle mayonnaise

Calories = 790
Fat = 63
Carbohydrates = 1
Fiber = 0
Protein = 54

Chicken

A significant portion of the chicken dishes at Smashburger are keto friendly assuming that the bun they are served with is replaced for the lettuce wrap. With a range of 0 to 20 net carbs, most dieters can find an option to fit within their macro needs.

#13 3 Piece Chicken Tenders

Calories = 420
Fat = 23
Carbohydrates = 21
Fiber = 3
Protein = 32

#14 3 Piece Scorchin’ Hot Chicken Tenders

Calories = 710
Fat = 56
Carbohydrates = 21
Fiber = 3
Protein = 32

#15 Classic Smash Grilled Chicken: Lettuce wrap, grilled chicken breast, tomato, onion, pickles, and mayonnaise

Calories = 270
Fat = 19
Carbohydrates = 4
Fiber = 0
Protein = 27

#16 Bacon Smash Grilled Chicken: Lettuce wrap, grilled chicken breast, bacon, American cheese, tomato, onion, pickles, and mayonnaise

Calories = 400
Fat = 29
Carbohydrates = 4
Fiber = 0
Protein = 33

#17 BBQ Bacon Cheddar Grilled Chicken: Lettuce wrap, grilled chicken breast, bacon, cheddar cheese, haystack onions, and bbq sauce

Calories = 460
Fat = 29
Carbohydrates = 21
Fiber = 1
Protein = 36

#18 Avocado Bacon Club Grilled Chicken: Lettuce wrap, grilled chicken breast, bacon, avocado, tomato, ranch dressing, and mayonnaise

Calories = 390
Fat = 31
Carbohydrates = 5
Fiber = 1
Protein = 30

#19 Truffle Mushroom Swiss Grilled Chicken: Lettuce wrap, grilled chicken breast, sauteed mushrooms, Swiss cheese, and truffle mayonnaise

Calories = 370
Fat = 27
Carbohydrates = 2
Fiber = 0
Protein = 33

#20 Plain Wings: 6 bone-in wings

Calories = 510
Fat = 28
Carbohydrates = 0
Fiber = 0
Protein = 57

#21 Garlic Rosemary Wings: 6 bone-in wings tossed in rosemary, garlic, salt, pepper, and thyme

Calories = 740
Fat = 54
Carbohydrates = 1
Fiber = 0
Protein = 57

#22 Scorchin’ Hot Wings: 6 bone-in wings tossed in Nashville Hot sauce

Calories = 710
Fat = 51
Carbohydrates = 0
Fiber = 0
Protein = 57

#23 BBQ Wings: 6 bone-in wings tossed in bbq sauce

Calories = 580
Fat = 54
Carbohydrates = 18
Fiber = 0
Protein = 57

Turkey

Similar to the beef burgers, if turkey burgers are served with a lettuce wrap as opposed to a bun, the diner will only consume between 1 and 19 net carbs.

#24 Classic Smash Turkey: Lettuce wrap, turkey patty, American cheese, tomato, onion, pickles, Smash sauce, and ketchup

Calories = 380
Fat = 28
Carbohydrates = 10
Fiber = 0
Protein = 17

#25 Double Classic Smash Turkey: Lettuce wrap, 2 turkey patties, 2 slices of American cheese, tomato, onion, pickles, Smash sauce, and ketchup

Calories = 660
Fat = 49
Carbohydrates = 11
Fiber = 0
Protein = 34

#26 Avocado Bacon Club Turkey: Lettuce wrap, turkey patty, bacon, avocado, tomato, ranch dressing, and mayonnaise

Calories = 420
Fat = 38
Carbohydrates = 4
Fiber = 1
Protein = 17

#27 Double Avocado Bacon Club Turkey: Lettuce wrap, 2 turkey patties, bacon, avocado, tomato, ranch dressing, and mayonnaise

Calories = 610
Fat = 53
Carbohydrates = 4
Fiber = 1
Protein = 31

#28 Bacon Smash Turkey: Lettuce wrap, turkey patty, bacon, American cheese, tomato, onion, pickles, and mayonnaise

Calories = 430
Fat = 36
Carbohydrates = 3
Fiber = 0
Protein = 20

#29 Double Bacon Smash Turkey: Lettuce wrap, 2 turkey patties, bacon, 2 slices of American cheese, tomato, onion, pickles, and mayonnaise

Calories = 760
Fat = 61
Carbohydrates = 4
Fiber = 0
Protein = 40

#30 BBQ Bacon Cheddar Turkey: Lettuce wrap, turkey patty, bacon, cheddar cheese, haystack onions, bbq sauce

Calories = 490
Fat = 36
Carbohydrates = 20
Fiber = 1
Protein = 23

#31 Double BBQ Bacon Cheddar Turkey: Lettuce wrap, 2 turkey patties, bacon, 2 slices of cheddar cheese, haystack onions, bbq sauce

Calories = 760
Fat = 58
Carbohydrates = 20
Fiber = 1
Protein = 42

#32 Truffle Mushroom Swiss Turkey: Lettuce wrap, turkey patty, sauteed mushrooms, Swiss cheese, truffle mayonnaise

Calories = 400
Fat = 34
Carbohydrates = 1
Fiber = 0
Protein = 20

#33 Double Truffle Mushroom Swiss Turkey: Lettuce wrap, 2 turkey patties, sauteed mushrooms, 2 slices of Swiss cheese, truffle mayonnaise

Calories = 670
Fat = 55
Carbohydrates = 1
Fiber = 0
Protein = 40

Black Bean

If looking to cut back on meats, the following black bean burger just squeezes into keto weight loss rules with 20 net carbs.

#34 Truffle Mushroom Swiss Black Bean: Lettuce wrap, black bean patty, sauteed mushrooms, Swiss cheese, and truffle mayonnaise

Calories = 390
Fat = 26
Carbohydrates = 24
Fiber = 4
Protein = 13

Salads & Sides

The single listed salad fits well within the 20 carb limit at just 11 carbs, and, although there are no keto Smash Burger veggie fries, the Smashburger Brussel sprouts keto friendliness makes for the perfect low carb side.

#35 Classic Cobb Salad: Lettuce and greens, bacon, blue cheese, shredded cheddar cheese, bacon, fried eggs, tomatoes, onions, and ranch dressing

Calories = 620
Fat = 54
Carbohydrates = 14
Fiber = 4
Protein = 21

#36 Crispy Brussels Sprouts

Calories = 250
Fat = 21
Carbohydrates = 14
Fiber = 6
Protein = 5

Kids Meals

All kids meals at Smashburger are served with fries, so swapping the bun for lettuce and nixing the fries not only make for low carb options, but low calorie as well.

#37 Kids Smashburger: Lettuce wrap and beef patty

Calories = 250
Fat = 19
Carbohydrates = 0
Fiber = 0
Protein = 21

#38 Kids Smash Cheeseburger: Lettuce wrap, beef patty, and American Cheese

Calories = 340
Fat = 25
Carbohydrates = 1
Fiber = 0
Protein = 24

#39 Kids Tenders: Chicken Tenders

Calories = 280
Fat = 15
Carbohydrates = 14
Fiber = 2
Protein = 21

What Smashburger Food Items Aren’t Keto Friendly?

Figuring out which Smashburger foods aren’t keto friendly is easier if a general list of guidelines is known. Keto foods consist of:

Majority: red meats, chicken, fish, eggs, and cheese
Moderate: butter, cream, margarine, oil, mayonnaise, non-starchy vegetables, and nuts
Limited: starchy vegetables, fruits, grains, and sugar⁶

On top of a marble surface is a stack of three burgers with bacon and cheese dripping off the side.

Source: Mariana Silvestre via Canva.com⁷

The following is a list of Smashburger menu items that do not fit into a keto lifestyle and can quickly derail a diet. If someone is tired of being fat or unhealthy, it could be beneficial for them to pay close attention to carb counts in buns and other toppings; this can help those indulging in a meal at Smashburger stay within their nutrition goals.

Classic Bun

Calories = 190
Fat = 5
Net Carbs = 29

Multigrain Bun

Calories = 180
Fat = 5
Net Carbs = 28

Spicy Chipotle Bun

Calories = 190
Fat = 5
Net Carbs = 28

Gluten Free Bun

Calories = 220
Fat = 8
Net Carbs = 36

Smoked Bacon Brisket: Brioche Bun, beef patty, cheddar cheese, smoked brisket, bacon, pickles, and bbq sauce

Calories = 960
Fat = 56
Net Carbs = 53

Smoked Bacon Brisket: Lettuce wrap, beef patty, cheddar cheese, smoked brisket, bacon, pickles, and bbq sauce

Calories = 700
Fat = 45
Net Carbs = 21

Classic Smash Crispy Chicken: Classic Bun, crispy chicken patty, tomato, lettuce, onion, pickles, and mayonnaise

Calories = 680
Fat = 34
Net Carbs = 54

Classic Smash Crispy Chicken: Lettuce wrap, crispy chicken patty, tomato, lettuce, onion, pickles, and mayonnaise

Calories = 490
Fat = 29
Net Carbs = 25

Class Smash Crispy Chicken: Lettuce wrap and crispy chicken patty

Calories = 380
Fat = 18
Net Carbs = 22

Classic Smash Black Bean: Classic bun, black bean patty, American cheese, tomato, lettuce, onion, pickles, smash sauce, and ketchup

Calories = 560
Fat = 25
Net Carbs = 58

Classic Smash Black Bean: Lettuce wrap, black bean patty, American cheese, tomato, lettuce, onion, pickles, smash sauce, and ketchup

Calories = 370
Fat = 20
Net Carbs = 29

French Fries

Calories = 370
Fat = 14
Net Carbs = 52

Tots

Calories = 240
Fat = 12
Net Carbs = 26

Sweet Potato Fries

Calories = 480
Fat = 22
Net Carbs = 59

Haystack Onions

Calories = 700
Fat = 52
Net Carbs = 48

Kids Smashburger Fries

Calories = 810
Fat = 38
Net Carbs = 81

Vanilla Shake

Calories = 790
Fat = 49
Net Carbs = 74

Do Smashburger’s Keto Options Contain Healthy Fats?

Healthy fats are an essential part of the keto diet and many of the 39 Smash Burger’s keto items listed above contain at least one source of healthy fat.⁸ Healthy fats include:

Avocado
Fish
Olive Oil
Vegetable Oil
Coconut Oil
Full Fat Greek Yogurt
Cheese
Seeds and nuts
Eggs

A large portion of the Smash Burger’s keto-friendly items contain cheese, avocado, olive oil, or mayonnaise (which is made with egg whites and vegetable oil). If they don’t, it is easy to add to gain the benefits of those healthy fats.

How To Make Your Own Keto Smash Burger Using the Hidden Menu

If none of the listed burgers, chicken sandwiches, or other Smash Burger’s keto items are appealing, it is simple to build a meal that works for any palette. Instead of aimlessly choosing ingredients at the front counter, consider taking a look at the Craft Your Own Smashburger webpage before ordering. Patrons can assemble a sandwich of their choice that fits their taste and dietary needs.

If the goal is low carb with the aim to achieve 20 or fewer carbs a day, consumers can choose to start with the lettuce option under a choice of bun, then add additional proteins, sauces, and toppings.

It may be worth considering Culver’s keto options as well if you’re in the mood for chicken instead of beef.

Proteins

Single Beef Patty (Net Carbs: 0)

Calories = 250
Fat = 19
Carbs = 0
Fiber = 0
Protein = 21

Double Beef Patty (Net Carbs: 0)

Calories = 500
Fat = 38
Carbs = 0
Fiber = 0
Protein = 42

Single Turkey (Net Carbs: 0)

Calories = 190
Fat = 15
Carbs = 0
Fiber = 0
Protein = 14

Double Turkey (Net Carbs: 0)

Calories = 380
Fat = 30
Carbs = 0
Fiber = 0
Protein = 28

Grilled Chicken Patty (Net Carbs: 1)

Calories = 160
Fat = 8
Carbs = 1
Fiber = 0
Protein = 27

Black Bean Patty (Net Carbs: 19)

Calories = 180
Fat = 7
Carbs = 23
Fiber = 4
Protein = 7

Cheese

Single Cheddar Slice (Net Carbs: 0)

Calories = 80
Fat = 7
Carbs = 0
Fiber = 0
Protein = 5

Double Cheddar Slice (Net Carbs: 0)

Calories = 160
Fat = 14
Carbs = 0
Fiber = 0
Protein = 10

Swiss Slice (Net Carbs: 0)

Calories = 80
Fat = 6
Carbs = 0
Fiber = 0
Protein = 6

Double Swiss Slice (Net Carbs: 0)

Calories = 160
Fat = 12
Carbs = 0
Fiber = 0
Protein = 12

Smoked Cheddar Slice (Net Carbs: 0)

Calories = 90
Fat = 7
Carbs = 0
Fiber = 0
Protein = 5

Double Smoked Cheddar Slice (Net Carbs: 0)

Calories = 180
Fat = 14
Carbs = 0
Fiber = 0
Protein = 10

Pepper Jack Slice (Net Carbs: 1)

Calories = 80
Fat = 6
Carbs = 1
Fiber = 0
Protein = 5

American Cheese Slice (Net Carbs: 1)

Calories = 90
Fat = 6
Carbs = 1
Fiber = 0
Protein = 3

Double American Cheese Slice (Net Carbs: 2)

Calories = 180
Fat = 12
Carbs = 2
Fiber = 0
Protein = 6

Blue Cheese Crumbles (Net Carbs: 2)

Calories = 100
Fat = 10
Carbs = 2
Fiber = 0
Protein = 6

Double Pepper Jack Slice (Net Carbs: 2)

Calories = 160
Fat = 12
Carbs = 2
Fiber = 0
Protein = 10

Sauces

Chicken Mayonnaise (Net Carbs: 0)

Calories = 100
Fat = 11
Carbs = 0
Fiber = 0
Protein = 0

Mayonnaise (Net Carbs: 0)

Calories = 100
Fat = 11
Carbs = 0
Fiber = 0
Protein = 0

Truffle Mayonnaise (Net Carbs: 0)

Calories = 100
Fat = 11
Carbs = 0
Fiber = 0
Protein = 0

Mustard (Net Carbs: 0)

Calories = 5
Fat = 0
Carbs = 0
Fiber = 0
Protein = 0

Ranch (Net Carbs: 1)

Calories = 50
Fat = 5
Carbs = 1
Fiber = 0
Protein = 0

Spicy Chipotle (Net Carbs: 1)

Calories = 90
Fat = 9
Carbs = 1
Fiber = 0
Protein = 0

Smash Sauce (Net Carbs: 2)

Calories = 70
Fat = 7
Carbs = 2
Fiber = 0
Protein = 0

Ketchup (Net Carbs: 4)

Calories = 15
Fat = 0
Carbs = 4
Fiber = 0
Protein = 0

BBQ Sauce (Net Carbs: 9)

Calories = 35
Fat = 0
Carbs = 9
Fiber = 0
Protein = 0

Toppings

Bacon (Net Carbs: 0)

Calories = 45
Fat = 4
Carbs = 0
Fiber = 0
Protein = 3

Avocado (Net Carbs: 0)

Calories = 25
Fat = 3
Carbs = 1
Fiber = 1
Protein = 0

Fried Egg (Net Carbs: 0)

Calories = 110
Fat = 9
Carbs = 0
Fiber = 0
Protein = 6

Grilled Onions (Net Carbs: 0)

Calories = 45
Fat = 3
Carbs = 1
Fiber = 1
Protein = 1

Lettuce (Net Carbs: 0)

Calories = 0
Fat = 0
Carbs = 0
Fiber = 0
Protein = 0

Pickles (Net Carbs: 0)

Calories = 0
Fat = 0
Carbs = 0
Fiber = 0
Protein = 0

Red Onion (Net Carbs: 1)

Calories = 5
Fat = 0
Carbs = 1
Fiber = 0
Protein = 0

Sauteed Mushrooms (Net Carbs: 1)

Calories = 45
Fat = 4
Carbs = 1
Fiber = 0
Protein = 0

Guacamole (Net Carbs: 1)

Calories = 40
Fat = 4
Carbs = 2
Fiber = 1
Protein = 0

Tomato (Net Carbs: 2)

Calories = 5
Fat = 0
Carbs = 2
Fiber = 0
Protein = 0

Jalapenos (Net Carbs: 3)

Calories = 10
Fat = 0
Carbs = 3
Fiber = 0
Protein = 0

Smoked Brisket (Net Carbs: 3)

Calories = 150
Fat = 8
Carbs = 3
Fiber = 0
Protein = 14

Haystack Onions (Net Carbs: 10)

Calories = 140
Fat = 11
Carbs = 11
Fiber = 1
Protein = 1

Using the Craft Your Own option also shows full nutrition facts which help dieters not only stick to carb goals but calorie goals as well.⁹ For instance, the following is a great low carb/low calorie option which amounts to just 330 calories and 5 net carbs.

Lettuce wrap
Grilled Chicken
Swiss Cheese
Ranch Dressing
Avocado
Onion
Tomato

Going in blind to any restaurant is a recipe for disaster when trying to stick to a diet; so, instead of doing damage control after accidentally eating something too high in carbs, take advantage of the Smash Burger keto hidden menu to ensure a satisfying meal that fits into the keto lifestyle.

References

¹puhhha. Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAC-EsxPlV4-eating-burger-woman-holding-hamburger-in-hands/>

²Masood, W., Annamaraju, P., & Uppaluri, K. (2022, June 11). Ketogenic Diet – StatPearls. NCBI. Retrieved September 21, 2022, from <https://www.ncbi.nlm.nih.gov/books/NBK499830/>

³Colorafi, R., James, K., Jones, A. M., & Scherr, R. E. (2020). Nutrition & Health Info Sheets for Health Professionals – The Ketogenic Diet. UC Davis Nutrition Department. Retrieved September 21, 2022, from <https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-ketogenic-diet>

⁴Image Professionals GmbH. “Two Different Hamburgers.” Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAC7OP971g0-two-different-hamburgers/>

⁵Smashburger. (n.d.). Smashburger. Smashburger | Home. Retrieved September 21, 2022, from <https://smashburger.widget.eagle.bigzpoon.com/menus>

⁶Greenawalt, K. (2018, July 2). The Ketogenic Diet: Is It For You? Penn State Extension. Retrieved September 21, 2022, from <https://extension.psu.edu/the-ketogenic-diet-is-it-for-you>

⁷Silvestre, Mariana. Canva. Accessed 12 April 2023. <https://www.canva.com/photos/MAEdO-36Szs-stack-of-smash-burger-with-bacon-and-cheese-sauce/>

⁸Guer, G. (n.d.). Green River College. 9 Healthy Fats For Keto Diet & How To Eat Enough Of Them: Home: My Portfolio. Retrieved September 21, 2022, from <https://egator.greenriver.edu/eportfolios/52778/Home/9_Healthy_Fats_For_Keto_Diet__How_To_Eat_Enough_Of_Them>

⁹U.S. Food and Drug Administration. (2022, February 25). How to Understand and Use the Nutrition Facts Label. FDA. Retrieved September 21, 2022, from <https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.

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