The 7 Best Things To Order At Sonic, According To Nutritionists
Per serving: 340 cal, 21 g fat (9 g sat), 26 g carbs, 7 g sugar, 760 mg sodium, 2 g fiber, 15 g protein.
Let’s get right to it—yes, you can order a burger. But opt for the 340-calorie Signature Slinger, says Elizabeth Shaw, R.D.N. While the name says “Classic,” this burger has a hidden twist—it’s blended with mushrooms. But hold the mayo, says Shaw, to cut down on saturated fat and calories.
Per serving: 330 cal, 16 g fat (4.5 g sat), 32 g carbs, 5 g sugar, 610 mg sodium, 2 g fiber, 15 g protein.
If you’re craving a more classic burger, order the Jr. Burger. “Choosing menu items from the kids' menu is a great way to control your portion sizes,” says Rounder. “The Jr. Burger is high in protein with 15 grams, a key nutrient that serves as the building blocks for strong bones and muscle.”
Plus, it’s only 330 calories and 610 mg of sodium—a lower sodium choice compared to other burgers. To boost the flavor without piling on too many extra calories, Amber Pankonin, R.D., recommends adding grilled onions.
Per serving: 480 cal, 22 g fat (3 g sat), 39 g carbs, 7 g sugar, 1190 mg sodium, 3 g fiber, 32 g protein.
A grilled chicken sandwich is most healthy diners' go-to option and Sonic’s is no exception, thanks to its lean protein, says Paul Salter, R.D., and the founder of Fit In Your Dress. The grilled chicken breast served on a whole-grain ciabatta bun has 480 calories and 32 grams of protein. Salter recommends asking for no mayo or mayo on the side. It is quite high in sodium, though—so be mindful of your sodium intake the rest of the day (and drink water).
Per serving: 500 cal, 25 g fat (4.5 g sat), 48 g carbs, 4 g sugar, 810 mg sodium, 3 g fiber, 20 g protein.
The chicken strip sandwich might seem like an odd choice but calorie-wise, it’s comparable to the grilled chicken sandwich, says Pankonin, and has less sodium. It also packs in 20 grams of protein. Plus, the crispy texture of the chicken strips makes the sandwich feel indulgent and leaves your taste buds (and stomach) satisfied.
Per serving: 300 cal, 17 g fat (7 g sat), 24 g carbs, 1 g sugar, 900 mg sodium, 1 g fiber, 12 g protein.
Breakfast fiend? Lucky for you, Sonic’s got you covered. The Jr. Breakfast Burrito is jam-packed with eggs, sausage, and cheese, delivering a good dose of protein and choline, says Shaw.
And at 300 calories and 12 grams of protein, Shaw and Pankonin think it’s a solid pick, especially when compared to the other breakfast options.
Per serving: 420 cal, 14 g fat (3.5 g sat), 41 g carbs, 4 g sugar, 1840 mg sodium, 2 g fiber, 30 g protein.
At 420 calories and 30 grams of protein, the grilled chicken wrap is another winner on the Sonic menu, according to Salter. While other protein options on the menu tend to be high in fat, this grilled chicken provides a “very lean source of protein,” he says. (But again, watch out for the sodium!)
To further reduce calories, ask for the light ranch dressing or the dressing on the side, so you can control how much you use.
Per serving: 190 cal, 11 g fat (2 g sat), 14 g carbs, 1 g sugar, 630 mg sodium, 2 g fiber, 9 g protein.
While this would seem like a no-no on the menu, “the Mini Popcorn Chicken is a good option to pair with a side salad or piece of fruit for a balanced lunch,” says Rounder. She says it has a relatively low fat content compared to other menu items—especially saturated fat.
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