Restaurants
Lowest calorie Sonic orders
The lightest mains, sides, sauces and drinks at Sonic, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Sonic nutrition.
Sonic meals, added up
A lighter meal: 485 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast Burrito Ham | 440 | 27 g | 38 g | 20 g |
| Tree Top Apple Sauce | 45 | 0 g | 13 g | 0 g |
| Diet Coke Large | 0 | 0 g | 0 g | 0 g |
| Total | 485 | 27 g | 51 g | 20 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Buffalo Crispy Tender Wrap at 250 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buffalo Crispy Tender Wrap | 250 | 12 g | 28 g | 9 g |
| Jr. Burger | 270 | 11 g | 24 g | 14 g |
| Jr. Cheeseburger | 290 | 13 g | 25 g | 16 g |
| Jr. Double Cheeseburger | 390 | 21 g | 25 g | 23 g |
| BLT Toaster | 450 | 16 g | 42 g | 25 g |
| Crispy Chicken Sandwich | 520 | 24 g | 52 g | 24 g |
| Brioche Sandwich Sausage | 530 | 22 g | 38 g | 33 g |
| Double Sonic Smasher Burger | 600 | 35 g | 30 g | 37 g |
| All-American Sonic Smasher | 610 | 35 g | 32 g | 37 g |
| Country Fried Steak Sandwich | 640 | 16 g | 76 g | 29 g |
| Hatch Green Chile Cheeseburger With Mustard | 650 | 30 g | 50 g | 35 g |
| Pork Tenderloin Sandwich | 650 | 20 g | 69 g | 30 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Triple Sonic Smasher Burger gives 48 g of protein for 780 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Triple Sonic Smasher Burger | 780 | 48 g | 31 g | 51 g |
| Breakfast Burrito Ham | 440 | 27 g | 38 g | 20 g |
| Philly Cheesesteak Sandwich | 750 | 46 g | 53 g | 39 g |
| Double Sonic Smasher Burger | 600 | 35 g | 30 g | 37 g |
| All-American Sonic Smasher | 610 | 35 g | 32 g | 37 g |
| Jr. Double Cheeseburger | 390 | 21 g | 25 g | 23 g |
| SuperSONIC Jalapeño Double Cheeseburger With Mustard | 970 | 51 g | 51 g | 61 g |
| Chicken Club Toaster | 670 | 33 g | 55 g | 36 g |
Lightest breakfast
Breakfast items from 280 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Jr. Breakfast Burrito Sausage | 280 | 12 g | 22 g | 16 g |
| Breakfast Burrito Ham | 440 | 27 g | 38 g | 20 g |
| Breakfast Burrito Sausage | 490 | 23 g | 35 g | 28 g |
| Breakfast Toaster Sausage | 570 | 23 g | 42 g | 34 g |
| Supersonic Breakfast Burrito | 590 | 24 g | 49 g | 33 g |
| Ultimate Meat & Cheese Breakfast Burrito | 820 | 29 g | 47 g | 56 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Tree Top Apple Sauce at 45 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tree Top Apple Sauce | 45 | 0 g | 13 g | 0 g |
| Passion Fruit Puree Add-in | 50 | 0 g | 13 g | 0 g |
| Hi-C Fruit Punch Wacky Pack! | 70 | 0 g | 20 g | 0 g |
| Hi-C Fruit Punch Small | 110 | 0 g | 31 g | 0 g |
| Hi-C Fruit Punch Medium | 190 | 0 g | 51 g | 0 g |
| Corn Dog | 230 | 6 g | 23 g | 13 g |
Sauces and dressings
Per serving. They range from 10 kcal (Ketchup) to 480 kcal (French Toast Sticks without Syrup (4 Pieces)).
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Ketchup | 10 | 0 g | 3 g | 0 g |
| Marinara Sauce | 15 | 0 g | 4 g | 0 g |
| BBQ Sauce | 50 | 0 g | 11 g | 0 g |
| Asian-Style Sweet Chili Sauce | 60 | 1 g | 13 g | 0 g |
| Buffalo Sauce | 60 | 0 g | 1 g | 6 g |
| Honey Mustard Sauce | 90 | 0 g | 6 g | 8 g |
| French Toast Sticks without Syrup (4 Pieces) | 480 | 8 g | 54 g | 25 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Oreo Peanut Butter Shake Large, is 1,480 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Diet Coke Large | 0 | 0 g | 0 g | 0 g |
| Diet Dr Pepper Large | 0 | 0 g | 0 g | 0 g |
| Diet Limeade Wacky Pack! | 0 | 0 g | 0 g | 0 g |
| Unsweet Iced Tea Large | 0 | 0 g | 0 g | 0 g |
| Unsweet Iced Tea Medium | 0 | 0 g | 0 g | 0 g |
| Unsweet Iced Tea RT 44 | 0 | 0 g | 0 g | 0 g |
| Unsweet Iced Tea Small | 0 | 0 g | 0 g | 0 g |
| Unsweet Iced Tea Wacky Pack! | 0 | 0 g | 0 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 410 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sonic Blast with Chocolate Chunk Brownie Mini | 410 | 7 g | 60 g | 17 g |
| Sonic Blast with Chocolate Chunk Brownie Small | 620 | 12 g | 92 g | 26 g |
| Sonic Blast With Oreo Cookie Pieces Medium | 770 | 15 g | 121 g | 28 g |
| Sonic Blast with Chocolate Chunk Brownie Medium | 820 | 15 g | 122 g | 34 g |
Sonic calorie traps
- Oreo Peanut Butter Shake Large: 1,480 kcal. About 74% of a 2,000 kcal day in one item.
- Deluxe Supersonic Double Teriyaki Cheeseburger: 1,050 kcal. About 52% of a 2,000 kcal day in one item.
- SuperSONIC Double Cheeseburger With Ketchup & Mayo: 1,040 kcal. About 52% of a 2,000 kcal day in one item.
- SuperSONIC Jalapeño Double Cheeseburger With Mustard: 970 kcal. About 48% of a 2,000 kcal day in one item.
- Sonic Blast with M&M's Minis Chocolate Candies Medium: 960 kcal. About 48% of a 2,000 kcal day in one item.
How to order low calorie at Sonic
- Start with the lightest mains. The Buffalo Crispy Tender Wrap is 250 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Triple Sonic Smasher Burger has 48 g of protein for 780 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Diet Coke Large is 0 kcal; the Oreo Peanut Butter Shake Large is 1,480.
- Choose the sauce on purpose. Sauces and dressings run from 10 to 480 kcal per serving.
- Know the heavy hitters. The Oreo Peanut Butter Shake Large is 1,480 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Sonic menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Sonic’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Sonic calorie questions
What is the lowest calorie main at Sonic?
The Buffalo Crispy Tender Wrap, at 250 kcal with 12 g of protein, is the lightest main in the FatSecret database. Next are the Jr. Burger (270 kcal) and the Jr. Cheeseburger (290 kcal).
What is the best high-protein, low-calorie order at Sonic?
The Triple Sonic Smasher Burger: 48 g of protein for 780 kcal. The Breakfast Burrito Ham is next with 27 g for 440 kcal.
What is the lowest calorie breakfast at Sonic?
The Jr. Breakfast Burrito Sausage, at 280 kcal with 12 g of protein.
What is the lowest calorie drink at Sonic?
The Diet Coke Large, at 0 kcal. Avoid the Oreo Peanut Butter Shake Large if you are counting: it is 1,480 kcal.
What is the highest calorie item at Sonic?
The Oreo Peanut Butter Shake Large, at 1,480 kcal, is the heaviest item in the FatSecret database for Sonic.