Healthy ordering guide · official data
Healthiest SONIC Drive-In Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at SONIC Drive-In by calories, protein and sodium, using SONIC Drive-In's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest SONIC Drive-In meal with at least 25 g of protein is the Crispy Tenders (5 pc.): 430 calories, 35 g of protein and 1,210 mg of sodium.
It is also the most protein you can get for 500 calories or less.
Watching sodium? Among filling orders of 650 calories or less, the least sodium is in the Hatch Green Chile Cheeseburger with Mustard: 650 calories, 30 g of protein and 1,110 mg of sodium (48% of the 2,300 mg daily value).
Build your own SONIC Drive-In order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Crispy Tenders (3 pc.) | 260 cal | 21 g protein | 730 mg sodium | 8.1 |
| Premium Chicken Bites Medium | 350 cal | 19 g protein | 1,320 mg sodium | 5.4 |
| Jr. Double Cheeseburger | 390 cal | 21 g protein | 870 mg sodium | 5.4 |
| Jr. Bacon Cheeseburger | 400 cal | 17 g protein | 1,440 mg sodium | 4.3 |
| Crispy Tenders (5 pc.) | 430 cal | 35 g protein | 1,210 mg sodium | 8.1 |
| CroisSONIC® Sandwich Bacon | 430 cal | 18 g protein | 1,540 mg sodium | 4.2 |
| CroisSONIC® Sandwich Ham | 430 cal | 22 g protein | 2,000 mg sodium | 5.1 |
| Breakfast Burrito Ham | 440 cal | 27 g protein | 1,920 mg sodium | 6.1 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Crispy Tenders (5 pc.) | 430 cal | 35 g protein | 1,210 mg sodium | 8.1 |
| Breakfast Burrito Ham | 440 cal | 27 g protein | 1,920 mg sodium | 6.1 |
| Breakfast Toaster® Ham | 470 cal | 26 g protein | 2,390 mg sodium | 5.5 |
| Breakfast Burrito Bacon | 470 cal | 25 g protein | 1,540 mg sodium | 5.3 |
| Brioche Sandwich Ham | 450 cal | 24 g protein | 1,700 mg sodium | 5.3 |
| Breakfast Burrito Sausage | 490 cal | 23 g protein | 1,450 mg sodium | 4.7 |
| Biscuit Sandwich Ham | 500 cal | 23 g protein | 2,010 mg sodium | 4.6 |
| CroisSONIC® Sandwich Ham | 430 cal | 22 g protein | 2,000 mg sodium | 5.1 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Crispy Tenders (3 pc.) | 260 cal | 21 g protein | 730 mg sodium32% DV | 8.1 |
| Jr. Double Cheeseburger | 390 cal | 21 g protein | 870 mg sodium38% DV | 5.4 |
| BLT Toaster® | 450 cal | 16 g protein | 940 mg sodium41% DV | 3.6 |
| Pork Tenderloin Sandwich | 650 cal | 20 g protein | 1,060 mg sodium46% DV | 3.1 |
| Hatch Green Chile Cheeseburger with Mustard | 650 cal | 30 g protein | 1,110 mg sodium48% DV | 4.6 |
| Chili Cheese Coney | 470 cal | 18 g protein | 1,200 mg sodium52% DV | 3.8 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| SuperSONIC® Double Cheeseburger with Ketchup & Mayo | 1,040 cal | 50 g protein | 1,970 mg sodium | 4.8 |
| SuperSONIC® Jalapeño Double Cheeseburger with Mustard | 970 cal | 51 g protein | 1,850 mg sodium | 5.3 |
| Deluxe Teriyaki SONIC Smasher™ (Triple) | 940 cal | 49 g protein | 2,490 mg sodium | 5.2 |
| All-American Bacon SONIC Smasher™ (Triple) | 860 cal | 52 g protein | 2,440 mg sodium | 6.0 |
| Ultimate Meat & Cheese Breakfast Burrito® | 820 cal | 29 g protein | 2,190 mg sodium | 3.5 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Deluxe Teriyaki SONIC Smasher™ (Triple) | 940 cal | 49 g protein | 2,490 mg sodium108% DV | 5.2 |
| All-American Bacon SONIC Smasher™ (Triple) | 860 cal | 52 g protein | 2,440 mg sodium106% DV | 6.0 |
| Breakfast Toaster® Ham | 470 cal | 26 g protein | 2,390 mg sodium104% DV | 5.5 |
| All-American SONIC Smasher™ (Triple) | 790 cal | 48 g protein | 2,220 mg sodium97% DV | 6.1 |
| Ultimate Meat & Cheese Breakfast Burrito® | 820 cal | 29 g protein | 2,190 mg sodium95% DV | 3.5 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Corn Dog | 230 cal | 6 g protein | 480 mg sodium | 2.6 |
| Soft Pretzel Twist | 250 cal | 7 g protein | 440 mg sodium | 2.8 |
| Tots Small | 250 cal | 2 g protein | 620 mg sodium | 0.8 |
| Groovy Fries Small | 260 cal | 2 g protein | 570 mg sodium | 0.8 |
| Ched 'R' Bites® Small | 280 cal | 13 g protein | 740 mg sodium | 4.6 |
| Cheese Tots Small | 310 cal | 6 g protein | 950 mg sodium | 1.9 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: 3 Crispy Tenders and a Diet Cherry Limeade | 275 cal | 21 g protein | 785 mg sodium | 7.6 |
| Medium Oreo SONIC Blast | 770 cal | 15 g protein | 800 mg sodium | 1.9 |
| Chili cheese coney and tots | 830 cal | 21 g protein | 2,090 mg sodium | 2.5 |
| 5 Crispy Tenders, fries and ranch | 910 cal | 38 g protein | 2,230 mg sodium | 4.2 |
| Original SONIC Smasher with Groovy Fries | 970 cal | 38 g protein | 2,320 mg sodium | 3.9 |
| SONIC Cheeseburger, tots and a Cherry Limeade | 1,300 cal | 33 g protein | 2,345 mg sodium | 2.5 |
Healthy SONIC Drive-In FAQ
What is the healthiest thing to order at SONIC Drive-In?
The lightest SONIC Drive-In meal with at least 25 g of protein is the Crispy Tenders (5 pc.): 430 calories, 35 g of protein and 1,210 mg of sodium. It is also the most protein you can get for 500 calories or less. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in the Hatch Green Chile Cheeseburger with Mustard: 650 calories, 30 g of protein and 1,110 mg of sodium (48% of the 2,300 mg daily value). These picks rank calories, protein and sodium from SONIC Drive-In's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at SONIC Drive-In under 500 calories?
The Crispy Tenders (5 pc.): 35 g of protein for 430 calories, with 1,210 mg of sodium. Close behind: Breakfast Burrito Ham (27 g, 440 calories) and Breakfast Toaster® Ham (26 g, 470 calories).
How can I make my SONIC Drive-In order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Crispy Tenders (3 pc.) (260 calories, 21 g), Premium Chicken Bites Medium (350 calories, 19 g), Jr. Double Cheeseburger (390 calories, 21 g). Go easy on the heaviest: SuperSONIC® Double Cheeseburger with Ketchup & Mayo has 1,040 calories. Lighter sides like Corn Dog (230 calories) and Soft Pretzel Twist (250) keep the total down.
Which SONIC Drive-In items are highest in sodium?
Among single main dishes, the saltiest are Deluxe Teriyaki SONIC Smasher™ (Triple) (2,490 mg, 108% of the daily value), All-American Bacon SONIC Smasher™ (Triple) (2,440 mg, 106% of the daily value), Breakfast Toaster® Ham (2,390 mg, 104% of the daily value). The daily value of 2,300 mg is for a whole day.
Is SONIC Drive-In healthy?
It depends on what you order. 29 of the 54 main dishes in our SONIC Drive-In calculator are 500 calories or less. The example orders in our calculator run from 275 calories (Lighter: 3 Crispy Tenders and a Diet Cherry Limeade) to 1,300 calories (SONIC Cheeseburger, tots and a Cherry Limeade). The lightest filling meal we found is the Crispy Tenders (5 pc.) at 430 calories.
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About This Guide
Every number comes from SONIC Drive-In's own published nutrition information, as used in our SONIC Drive-In calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.