Sonic Nutrition Facts: Menu Choices & Calories

Best and Worst Health Choices at Sonic Drive-In

Sonic Drive In Nutrition
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There is healthy food at Sonic, but it's not always easy to find. Sonic Drive-In nutrition can be hard to sort through. There are many high calorie and high fat burgers, hot dogs and fried food. But there are healthy choices at Sonic, too.  Here is a look at some calorie-smart choices at Sonic Drive-In.

Analyzing the Sonic Menu

Like most traditional burger joints, Sonic's menu is based primarily on their beef hamburgers and fried potato or onion side dishes.

There are some chicken selections offered, but most of them are fried. And hot dogs are also offered along with a large selection of milkshakes.

So how do you navigate the Sonic menu without getting overwhelmed? If you can check the menu online before you go, you'll be able to check Sonic nutrition facts and make a smart selection. When you view nutritional information for each item, you're given several choices so that you can tailor your hamburger to cut calories and reduce fat. 

If you can't check the menu before visiting, go for grilled items to get the healthiest meal. Or choose a single small burger and skip the high fat fried side dishes and drinks. 

Most Popular Sonic Food

Sonic Tots Nutrition Facts
Serving Size 1 medium (144 g)
Per Serving% Daily Value*
Calories 360 
Calories from Fat 171 
Total Fat 19g29%
Saturated Fat 3.5g18%
Cholesterol 0mg0%
Sodium 890mg37%
Carbohydrates 43g14%
Dietary Fiber 4g16%
Sugars 0g 
Protein 3g 
Vitamin A 0% · Vitamin C 2%
Calcium 2% · Iron 8%
*Based on a 2,000 calorie diet

The tater tots at Sonic are popular because Sonic is one of the only fast food chains to offer them. A medium order of Sonic Tots provides a whole meal's worth of calories, though. And this menu selection is also loaded with fat and sodium.

So what about the burgers?  A basic Sonic Cheeseburger with mustard provides 710 calories, 43 grams of fat, 17grams of saturated fat, 42 grams of carboydrates, 35 grams of protein and 1120 milligrams of sodium.

As you might imagine, the larger burgers contain significantly more fat and calories.

Healthiest Options on the Sonic Menu

If you're a smart dieter, you know that the best fast food choices include menu items that are not fried. Healthy options are usually salads and grilled chicken items. At Sonic, there are a few of them to choose from. But you can also include more traditional Sonic items if you have a craving. Combine a few of these items to create a diet-friendly Sonic meal for under 500 calories.

Lower Calorie Sonic Sandwiches

  • Jr Burger: 330 calories, 17 grams of fat
  • Jr Deluxe Cheeseburger:  420 calories, 25 grams of fat
  • All Beef Regular Hot Dog (6-inch): 320 calories 18 grams of fat
  • Corn Dog (Kids Menu): 230 calories: 15 grams of fat
  • Classic Chicken Sandwich, Grilled: 450 calories, 17 grams of fat
  • Jumbo Chicken Popcorn (small): 280 calories, 16 grams of fat

Lower Calorie Sonic Sides

  • Natural Cut Fries (mini):130 calories, 6 grams of fat
  • Tots (mini): 130 calories, 7 grams of fat
  • Apple Slices: 35 calories, 0 grams fat
  • Chili Cheese Tots (mini): 190 calories, 11 grams of fat

Lower Calories Sonic Blasts

  • Waffleberry Brownie Master Blast (mini): 550 calories, 29 grams of fat
  • Malted Brownie Blast Master Blast (mini): 590 calories, 29 grams of fat

As you can see, even the healthiest Sonic menu items are still very high in calories and fat. If you're on a diet, choose one or two items that you love and split them with a friend. Drink water to keep your drink calories under control.

Unhealthiest Options on the Sonic Menu

Believe it or not, some of the least healthy choices at Sonic Drive-In are made with chicken. So don't assume that eating chicken is better for your diet than eating beef.  These are the items to avoid if you're trying to stick to a diet at Sonic.

Least Healthy Sonic Sandwiches

  • SuperSonic Bacon Double Cheeseburger with Mayo: 1240 calories, 87 grams of fat
  • Bacon Cheeseburger Toaster Sandwich: 850 calories, 50 grams of fat
  • Super Crunch Chicken Strip Dinner 5-piece: 1080 calories 51 grams of fat
  • Footlong Quarter Pound Coney: 830 calories, 55 grams of fat

Least Healthy Sonic Sides

  • Ched "R" Bites (large): 770 calories, 53 grams of fat
  • Ched "R" Peppers (large): 880 calories, 57 grams of fat
  • Handmade Onion Rings (large): 800 calories, 39 grams of fat

Least Healthy Sonic Blasts

  • Peanut Butter & Cookie Dough Dream Master Blast (large): 2300 calories, 144 grams of fat
  • Peanutty Swirl Master Blast with Snicker Brs (large): 2190 calories, 140 grams of fat

The full Sonic Drive-In Nutrition information can be found online. It is helpful to use it to check your favorite foods.  If you can choose healthy Sonic menu items before you go, you'll be more likely to stick to your diet when you're there. 

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