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Healthy Sonic options: what to order

The healthiest Sonic meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Oct 5, 2026 All 26 meals

Most protein per calorie

Original Sonic Smasher, Triple

780cal

P 48 g · C 31 g · F 51 g

6.2 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Jr Double Cheeseburger

390cal

P 21 g · C 25 g · F 23 g

390 calories and still 21 g of protein.

Lowest sodium with 20 g+ protein

Sonic Cheeseburger w/ Ketchup

700cal

P 30 g · C 52 g · F 41 g

1,360 mg sodium, 59% of a day.

High protein, 30 g or more

10 meals, fewest calories first


Original Sonic Smasher, DoubleBurgers · Double	600	35 g	30 g	37 g	1,530 mg
All-American Sonic Smasher, DoubleBurgers · Double	610	35 g	32 g	37 g	1,650 mg
All-American Bacon Sonic Smasher, DoubleBurgers · Double	670	39 g	32 g	42 g	1,870 mg
Sonic Cheeseburger w/ KetchupBurgers	700	30 g	52 g	41 g	1,360 mg
Footlong Quarter Pound ConeyHot Dogs	770	31 g	54 g	48 g	2,160 mg
Original Sonic Smasher, TripleBurgers · Triple	780	48 g	31 g	51 g	2,070 mg
All-American Sonic Smasher, TripleBurgers · Triple	790	48 g	33 g	52 g	2,220 mg
All-American Bacon Sonic Smasher, TripleBurgers · Triple	860	52 g	33 g	57 g	2,440 mg
SuperSonic Jalapeno Double Cheeseburger w/ MustardBurgers	970	51 g	51 g	61 g	1,850 mg
SuperSonic Double Cheeseburger w/ KetchupBurgers	1,040	50 g	54 g	68 g	1,970 mg

Under 400 calories

6 meals, most protein first


Jr Double CheeseburgerBurgers	390	21 g	25 g	23 g	870 mg
Jr Bacon CheeseburgerValue	400	17 g	27 g	26 g	1,440 mg
Jr. Breakfast Burrito with BaconBreakfast · Bacon	270	13 g	22 g	14 g	870 mg
Jr. Breakfast Burrito with SausageBreakfast · Sausage	280	12 g	22 g	16 g	830 mg
Cheesy Baja Crispy Tender WrapValue	290	12 g	30 g	14 g	810 mg
Garlic Parmesan Ranch Crispy Tender WrapValue	330	12 g	34 g	16 g	950 mg

Eat at Sonic. Still lose weight.

At Sonic, the Jr. Breakfast Burrito with Bacon is 270 calories and the SuperSonic Double Cheeseburger w/ Ketchup is 1,040. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Sonic orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Sonic?

By protein per calorie it is the Original Sonic Smasher, Triple: 780 calories with 48 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Sonic?

The All-American Bacon Sonic Smasher, Triple has 52 g of protein and 860 calories.

Which Sonic meals are under 400 calories?

Jr Double Cheeseburger (390 cal), Jr Bacon Cheeseburger (400 cal), Jr. Breakfast Burrito with Bacon (270 cal), Jr. Breakfast Burrito with Sausage (280 cal), Cheesy Baja Crispy Tender Wrap (290 cal).

What is the highest-calorie meal at Sonic?

The SuperSonic Double Cheeseburger w/ Ketchup at 1,040 calories, 68 g of fat and 1,970 mg of sodium.