Sonic Drive-In calories: the best order for every goal
Sonic publishes a national nutritional brochure listing calories, fat, sodium, carbs, sugar and protein for the full menu. Two things stand out once you read it. The chicken counter is far leaner than the burger counter, and the sides and drinks carry more of the damage than the entrees do. A large Cheese Tots is 840 calories on its own, more than most of the burgers. Every figure below comes from that published brochure.
By the Forkiee editorial team. Last reviewed July 24, 2026. Editorial standards.
The best Sonic Drive-In order for every goal
Every figure below is calculated from Sonic Drive-In’s own published per-ingredient nutrition. Portions and recipes change, so confirm against the live Sonic Drive-In nutrition calculator before you order.
Goal
Order
Cal
Protein
Highest protein
Crispy Tenders (5 pc.)35g of protein for 430 calories, the best protein-per-calorie order on the menu. For raw grams, a SuperSONIC Bacon Double Cheeseburger carries 55g, but it costs 1,090 calories. A Philly Cheesesteak Sandwich sits between them at 46g for 750.
430
35g
Lowest calorie (still filling)
Crispy Tenders (3 pc.)21g of protein for 260 calories, and the only sub-300 item on the menu that is mostly protein. A Jr. Burger is 270 calories but only 11g, and a Jr. Cheeseburger 290 for 13g. A small Groovy Fries is 260 calories with 2g of protein, so the tenders do far more work for the same number.
260
21g
Keto / low-carb
Crispy Tenders (3 pc.), no bun items, unsweetened drinkSonic does not publish a bunless or patty-only figure, so we do not estimate one. Among published items, the 3-piece Crispy Tenders is the lowest-carb real food at 16g, and a Double Sonic Smasher is the lowest-carb burger at 30g. The drink matters more than the food here: a medium Slush can pass 90g of carbs on its own.
260
21g
Vegan (best plant-based)
Groovy Fries or Tots (Sonic publishes no vegan entree)Sonic's published brochure lists no vegan entree and no salad. The meat-free items are the sides: a small Groovy Fries is 260 calories, a small Tots 250, a Soft Pretzel Twist 250. Sonic states that no items are certified vegetarian or vegan and that cross-contact cannot be ruled out, so treat these as fried-side options rather than a vegan meal.
260 (small fries)
2g
Gluten-free
Check the allergen guide before orderingSonic states that no items are certified gluten-free and that shared cooking areas and procedures mean cross-contact cannot be eliminated. Its allergen guide flags wheat and gluten per item and marks which items share fryer oil. Tell your carhop about a gluten allergy and ask for a manager if you need detail.
varies
varies
Sonic Drive-In nutrition by ingredient
The published numbers behind every build above, so you can mix your own. Per Sonic Drive-In’s nutrition data.
Double Sonic Smasher(lowest-carb burger on the menu)
600
35g
30g
Sonic Cheeseburger with Ketchup & Mayo
700
30g
52g
Triple Sonic Smasher
780
48g
31g
SuperSONIC Double Cheeseburger with Ketchup & Mayo
1040
50g
54g
SuperSONIC Bacon Double Cheeseburger with Mayo(most protein, most calories)
1090
55g
54g
Crispy Chicken Sandwich
520
24g
52g
Philly Cheesesteak Sandwich
750
46g
53g
Regular Hot Dog
360
12g
31g
Chili Cheese Coney
470
18g
34g
Breakfast Burrito (bacon)
470
25g
35g
Groovy Fries (small)
260
2g
28g
Tots (small)
250
2g
30g
Cheese Tots (large)(more calories than most burgers)
840
13g
86g
Onion Rings (small)(14g sugar)
440
6g
55g
Soft Pretzel Twist
250
7g
39g
What Sonic Drive-In publishes
The most reliable answer to “how many calories is this?” comes from Sonic Drive-In’s own nutrition data. Chains revise recipes and portions, so we anchor every figure on this page to the chain’s current publication and link directly so you can verify before ordering.
Sonic publishes a national nutritional brochure listing calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugar and protein for each menu item.
Sonic states that because of its reliance on suppliers, shared cooking and preparation areas and cooking procedures, it cannot eliminate the risk of cross-contact or guarantee that any item is free of any allergen, and that no items are certified gluten-free, vegetarian or vegan.
Sonic states that items marked with a triangle in its brochure are optional and may not be available in all locations, and that nutritional content can vary with portion size and special ordering.
Sonic asks guests to inform their carhop before ordering if anyone in the party has a food allergy, and to ask for a restaurant manager for further detail.
Sonic Drive-In is surfaced in Forkiee through GPS-based nearby discovery. Once a location loads, every dish is scored against your goal and diet (calorie target, macros, gluten-free, keto, vegan, the FDA Big 9 allergens), so the best-match orders rise to the top.
The point of this page is the manual version of that: the numbers are Sonic Drive-In’s, the math is done, and the best order for your goal is in the table above.
Frequently asked
What is the healthiest thing to order at Sonic?
The chicken counter. A 3-piece Crispy Tenders is 260 calories with 21g of protein and a 5-piece is 430 with 35g, both far leaner than any burger on the published brochure. Keep the side small and the drink unsweetened, because a large Cheese Tots alone is 840 calories.
How many calories are in Sonic tots?
Per Sonic's published brochure, a small Tots is 250 calories, a medium 360 and a large 580. Adding cheese pushes a large to 840 and chili cheese to 840 as well. A small Groovy Fries is 260 calories, so fries and tots are close to a wash at the same size.
What is the highest-protein order at Sonic?
A SuperSONIC Bacon Double Cheeseburger with Mayo carries the most total protein at 55g, though it costs 1,090 calories. For protein without the calorie load, a 5-piece Crispy Tenders gives 35g for 430 and a Philly Cheesesteak Sandwich 46g for 750.
Does Sonic have any low-calorie options?
A few. A 3-piece Crispy Tenders is 260 calories, a Jr. Burger 270, a Jr. Cheeseburger 290 and a small Premium Chicken Bites 240. Sonic publishes no salad, so the lightest real meal is a small chicken item plus water or unsweetened tea rather than a produce-based order.
