Sonic Drive-In has been serving up American classics since 1953, growing from a small Oklahoma root beer stand to over 3,500 locations nationwide. With its extensive menu ranging from burgers and hot dogs to slushes and ice cream treats, Sonic has become a favorite among fast food enthusiasts. But for health-conscious customers, understanding Sonic nutrition information is essential for making informed dining choices. This comprehensive guide provides up-to-date facts about Sonic’s menu items, including detailed calorie counts, macronutrient breakdowns, and allergen information. Whether you’re watching your calorie intake, managing dietary restrictions, or simply curious about what’s in your favorite Sonic treats, this guide offers practical tools and comparisons to help you navigate the menu with confidence. To see the full lineup of menu options and explore all categories available this year, visit Sonic Menu.
How to Access Sonic’s Nutrition Information in 2025
Finding accurate Sonic nutrition information has become increasingly convenient in 2025. Several methods are available for discovering the nutritional content of your favorite menu items, whether you’re planning ahead or making decisions at the drive-thru. Understanding how to access this information empowers you to make choices that align with your dietary needs and preferences.
Official Sonic Nutrition Resources
Sonic Drive-In provides comprehensive nutrition information through several official channels:
- Sonic’s Nutrition Webpage: The official Sonic website features a dedicated nutrition section where you can view complete nutritional data for all menu items. The page includes an interactive tool that allows you to filter items based on allergens or nutritional criteria.
- Sonic Mobile App: The Sonic app offers on-the-go access to nutrition information, allowing you to check calories, ingredients, and allergens while ordering. The app updates automatically when menu items change, ensuring you always have the most current information.
- Downloadable PDF Guides: Sonic offers three downloadable guides on their website:
- Complete Nutrition Guide with detailed breakdowns of all menu items
- Allergen Guide highlighting common allergens in each product
- Sodium Guide specifically for those monitoring salt intake
- In-Restaurant Information: Nutrition information is available upon request at any Sonic location. Staff can provide printed materials with nutrition facts for all standard menu items.
Each of these resources provides the same core nutrition information, but the format and level of detail may vary. The app and website offer the most interactive experience, while the PDFs provide comprehensive data in a printable format.
Third-Party Tools for Tracking Sonic Nutrition
Several independent nutrition tracking tools include Sonic menu data in their databases:
| App/Website | Features | Sonic Coverage | Special Functions |
|---|---|---|---|
| MyFitnessPal | Comprehensive food tracker with exercise logging | Complete menu with regular updates | Meal planning, barcode scanning |
| Cronometer | Detailed nutrient tracking with micronutrients | Full menu with nutritional analysis | Nutrition score, diet-specific filters |
| Nutritionix | Extensive restaurant database | Complete Sonic menu | Voice search, portion adjustments |
| Calorie King | Nutrition database with portion guidance | Most popular Sonic items | Comparison tools, alternative suggestions |
| Carb Manager | Low-carb and keto-focused tracker | Filters Sonic items by carb content | Net carb calculator, keto-friendly alternatives |
These third-party tools offer the advantage of comparing Sonic nutrition information with other restaurants or tracking your Sonic meals as part of your overall daily intake. Most apps allow you to save favorite items and create common meal combinations for faster tracking in the future.
How to Read Sonic’s Nutrition Labels
Understanding how to interpret Sonic’s nutrition information helps you make more informed choices:
When reviewing Sonic nutrition information, you’ll typically see these key components:
- Serving Size: All nutrition values are based on standard menu portions. For items like fries or onion rings, sizes include small, medium, and large, each with different nutritional profiles.
- Calories: The total energy content of the item, with values ranging from under 100 for some beverages to over 1,000 for certain combo meals.
- Macronutrients: These include:
- Protein (grams)
- Total Fat (grams), including saturated and trans fats
- Total Carbohydrates (grams), including dietary fiber and sugars
- % Daily Values: These percentages show how much of your recommended daily intake each nutrient represents, based on a 2,000-calorie diet.
- Allergen Information: Clearly marked indicators for common allergens like milk, eggs, wheat, soy, and nuts.
When using Sonic’s nutrition tools, you can sort menu items by any of these nutritional values or filter out items containing specific allergens, making it easier to find options that fit your dietary needs.
Complete Sonic Menu Nutrition Table (2025)
The comprehensive Sonic nutrition table below contains detailed information for all current menu items as of 2025. Use this table as a reference point when planning your Sonic meals or comparing different menu options. All values are based on standard menu portions as served, with no modifications or customizations unless specifically noted.
This nutrition table includes calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein for each Sonic menu item. Items are organized by menu category for easier navigation. You can use this table to compare similar items, identify lower-calorie alternatives, or find options that fit specific dietary requirements.
For even more details on how the current menu has evolved and which new items have been added, check out our Comprehensive Guide to Food, Prices, Deals, and New Offerings in 2025.
For the most accurate and up-to-date nutrition information, always check Sonic’s official resources, as menu items and formulations may change periodically. Values may vary slightly by location due to preparation differences or regional menu variations.
Understanding Calories and Macronutrients at Sonic
Calories provide energy, while macronutrients (protein, fat, and carbohydrates) are the components that make up the calories in food. Understanding these values helps you make more informed choices at Sonic:
Calories at Sonic range widely across the menu. Beverages like unsweetened iced tea contain as few as 0 calories, while large shakes and some burger combinations can exceed 1,000 calories. The average adult needs approximately 2,000-2,500 calories daily, so a single Sonic meal can represent a significant portion of your daily caloric intake.
Macronutrients at Sonic typically break down as follows:
- Proteins: Found primarily in meat patties, chicken items, and dairy products. A typical Sonic burger provides 15-30g of protein.
- Fats: Present in fried items, cheese, sauces, and ice cream products. Burgers and fried sides tend to be higher in fat, with some items containing 30-50g of total fat.
- Carbohydrates: Abundant in buns, fries, tots, onion rings, sweetened beverages, and desserts. Sonic’s sugary drinks and desserts can contain 40-100g of carbohydrates, primarily from added sugars.
When examining Sonic’s nutrition information, it’s helpful to consider how menu items compare to recommended daily values. For a broader look at all burgers and their nutritional highlights, see our Complete Guide to Sonic Burgers.
- A SuperSonic Double Cheeseburger contains approximately 1,000 calories, representing about 50% of an average adult’s daily calorie needs.
- A large order of fries contains around 500 calories and 30g of fat, which is nearly 50% of the recommended daily fat intake.
- A large chocolate shake can contain over 800 calories and 90g of sugar, exceeding the American Heart Association’s recommended daily sugar limit of 36g for men and 25g for women.
Understanding these values can help you balance your Sonic selections with other meals throughout the day.
How to Find Specific Nutritional Information
To locate precise nutrition details for your Sonic favorites, follow these simple steps:
- Use the Search Tool: When accessing Sonic’s nutrition information online, use the search bar to quickly find specific items by name (e.g., “Sonic cheeseburger” or “cherry slush”).
- Apply Filters: Narrow down options based on nutritional criteria:
- Set minimum and maximum values for calories, fat, or sodium
- Filter out items containing specific allergens
- Sort results by nutritional value (lowest to highest calories, for example)
- Calculate Customized Orders: For modified items, you’ll need to add or subtract values:
- When removing cheese from a burger: subtract approximately 100 calories and 7g of fat
- When adding bacon: add approximately 45 calories and 3.5g of fat per strip
- When switching to a whole grain bun: nutritional values vary, but typically adds 2-3g of fiber
- Combine Items for Meal Totals: For a complete meal assessment, add the values of all components:
- Main item (burger, sandwich, hot dog)
- Side item (fries, tots, onion rings)
- Beverage (soda, slush, shake)
- Condiments and add-ons
For example, to find the nutrition information for a SuperSonic Cheeseburger without mayo, first locate the standard burger in the table, then subtract approximately 90 calories and 10g of fat for the removed mayo.
Sonic Burger and Sandwich Nutrition Facts
Sonic’s burgers and sandwiches form the core of their menu, ranging from simple classics to loaded specialty items. This section breaks down the nutritional profile of each option to help you understand the caloric and macronutrient content of these popular choices. For the full rundown of burger choices, customization options, and nutritional tips, visit our Sonic burger guide.
| Burger/Sandwich | Calories | Total Fat (g) | Saturated Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Jr. Burger | 340 | 16 | 6 | 36 | 15 | 690 |
| Hamburger | 470 | 24 | 9 | 41 | 22 | 760 |
| Cheeseburger | 580 | 32 | 13 | 41 | 26 | 1070 |
| SuperSonic Cheeseburger | 780 | 47 | 17 | 41 | 40 | 1280 |
| SuperSonic Bacon Double Cheeseburger | 870 | 54 | 20 | 41 | 47 | 1410 |
| SONIC Burger | 630 | 38 | 12 | 45 | 27 | 1030 |
| Bacon Cheeseburger | 670 | 40 | 15 | 41 | 33 | 1250 |
| Grilled Chicken Sandwich | 460 | 19 | 3.5 | 41 | 32 | 1120 |
| Crispy Chicken Sandwich | 570 | 30 | 5 | 49 | 27 | 1190 |
Sonic burgers generally range from 340 to 870 calories, with the Jr. Burger being the lowest in calories and the SuperSonic Bacon Double Cheeseburger being the highest. The fat content increases significantly with additional patties, cheese, and bacon.
Most Sonic burgers and sandwiches contain wheat (bun), soy (patty), and milk (cheese) allergens. The crispy chicken items also contain egg allergens in the breading. Common ingredients across most burgers include beef patties, buns, lettuce, tomato, pickles, onions, and various sauces.
The sodium content in Sonic burgers is notable, with most options exceeding 700mg—about 30% of the recommended daily limit of 2,300mg. The SuperSonic Bacon Double Cheeseburger contains 1,410mg of sodium, representing over 60% of the daily recommended limit.
Sonic Burger Customization and Nutrition Impact
Customizing your Sonic burger significantly affects its nutritional profile. Understanding these changes helps you make adjustments that align with your dietary goals:
| Modification | Calorie Change | Fat Change (g) | Sodium Change (mg) |
|---|---|---|---|
| Remove cheese | -110 | -8 | -240 |
| Remove mayo | -90 | -10 | -75 |
| Remove bacon | -45 | -3.5 | -170 |
| Add lettuce & tomato | +10 | +0 | +5 |
| Switch to whole grain bun | +20 | -0.5 | +30 |
| Bunless (lettuce wrap) | -140 | -1.5 | -250 |
| Add avocado | +60 | +5.5 | +10 |
| Add jalapeños | +10 | +0 | +100 |
Making these modifications can substantially change your burger’s nutritional profile. For example, ordering a SuperSonic Cheeseburger without the bun, mayo, and cheese reduces the calorie count by approximately 340 calories and cuts the carbohydrate content by over 40g—a significant change for those monitoring carbohydrate intake.
For lower-calorie options, consider these modifications:
- Replace mayo with mustard (saves about 85 calories)
- Order a Jr. Burger with extra vegetables (only 340 calories)
- Choose a grilled chicken sandwich instead of a beef burger (approximately 460 calories)
- Request a lettuce wrap instead of a bun (saves about 140 calories)
These customization options make it possible to enjoy Sonic burgers while managing your nutritional intake, whether you’re watching calories, reducing carbs, or limiting sodium.
Sonic Breakfast Menu Nutrition Guide
Sonic offers a variety of breakfast options served all day, from hearty breakfast burritos to classic breakfast sandwiches. Understanding the nutritional content of these items helps you start your day with choices that align with your dietary needs. For a full overview on what’s served in the morning (and all day at many locations), see the Sonic breakfast menu.
| Breakfast Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Breakfast Burrito | 460 | 30 | 28 | 19 | 970 |
| SuperSONIC Breakfast Burrito | 680 | 44 | 30 | 36 | 1530 |
| Bacon Breakfast Toaster | 510 | 31 | 36 | 25 | 1140 |
| Sausage Breakfast Toaster | 610 | 42 | 36 | 24 | 1270 |
| Bacon Breakfast SONIC Burrito | 540 | 31 | 44 | 22 | 1220 |
| French Toast Sticks (4 pc) | 470 | 22 | 59 | 7 | 520 |
| Cinnasnacks (4 pc) | 530 | 30 | 58 | 7 | 590 |
| Bacon, Egg & Cheese Toaster | 580 | 34 | 42 | 27 | 1320 |
Sonic’s breakfast items range from 460 to 680 calories, with the basic Breakfast Burrito being the lowest in calories and the SuperSONIC Breakfast Burrito being the highest. The fat content in breakfast items is significant, with most options containing 30-44g of fat, largely from cheese, eggs, and meat toppings.
Most breakfast items at Sonic contain common allergens including wheat (bread, tortillas), milk (cheese), and eggs. The breakfast meats (bacon, sausage) contribute significantly to the sodium content, with the SuperSONIC Breakfast Burrito containing 1,530mg of sodium—about 67% of the recommended daily limit.
Healthier Breakfast Choices at Sonic
For more nutritionally balanced breakfast options at Sonic, consider these alternatives:
- Basic Breakfast Burrito: At 460 calories, this is one of the lighter breakfast options while still providing 19g of protein.
- Breakfast Toaster Modifications:
- Request egg whites instead of whole eggs to reduce calories and fat
- Choose bacon instead of sausage to save approximately 100 calories
- Ask for light cheese to lower fat and sodium content
- High-Protein, Lower-Carb Options:
- Order a Breakfast Burrito without the tortilla (saves about 150 calories and 25g of carbs)
- Add extra egg to any breakfast item for additional protein (approximately 6g per egg)
- Balanced Breakfast Combinations:
- Bacon Breakfast Toaster with a side of apple slices instead of hash browns
- Half portion of French Toast Sticks (2 instead of 4) with a side of egg for protein
When ordering breakfast at Sonic, be mindful of the high sodium content in most items. The average Sonic breakfast sandwich or burrito contains 1,000-1,500mg of sodium, which is a substantial portion of the recommended daily limit. Requesting no added salt during preparation can help reduce this amount. For a complete guide to burrito options and helpful nutrition comparisons, explore the Sonic breakfast burrito guide.
Sonic Sides and Snacks Nutrition Information
Sonic’s sides and snacks range from traditional french fries to unique offerings like mozzarella sticks and Ched ‘R’ Bites. Understanding the nutritional content of these popular add-ons helps you complete your meal while staying informed about your overall intake. If you want an in-depth look at every snack category, check out the Sonic snacks guide.
| Side Item | Size | Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| French Fries | Small | 250 | 13 | 32 | 3 | 480 |
| French Fries | Medium | 380 | 19 | 49 | 5 | 720 |
| French Fries | Large | 510 | 25 | 65 | 7 | 960 |
| Tots | Small | 210 | 10 | 26 | 2 | 420 |
| Tots | Medium | 340 | 17 | 42 | 4 | 670 |
| Tots | Large | 470 | 24 | 58 | 5 | 920 |
| Onion Rings | Small | 330 | 17 | 41 | 5 | 490 |
| Onion Rings | Medium | 500 | 26 | 61 | 7 | 730 |
| Onion Rings | Large | 660 | 34 | 81 | 9 | 970 |
| Mozzarella Sticks (4 pc) | 310 | 16 | 26 | 14 | 830 | |
| Ched ‘R’ Bites | 350 | 19 | 30 | 13 | 950 | |
| Corn Dog | 210 | 11 | 22 | 7 | 450 | |
| Chili Cheese Fries | Small | 390 | 22 | 36 | 9 | 890 |
The calorie content in Sonic’s sides varies significantly based on portion size. A small order of tots contains 210 calories, while a large order of onion rings contains 660 calories—a striking difference of 450 calories. The fat content follows a similar pattern, with larger portions containing two to three times the fat of smaller portions.
Most of Sonic’s side items contain wheat and soy allergens. Cheese-topped items and mozzarella sticks also contain milk allergens. The breading used for onion rings typically contains both wheat and milk ingredients.
Portion size dramatically impacts the nutritional values for Sonic sides. For example, upgrading from a small to a large order of french fries adds 260 calories, 12g of fat, and 480mg of sodium—substantial increases that can significantly affect your overall meal nutrition.
Comparing Sonic’s Potato Options: Nutrition Facts
Sonic offers three main potato-based sides: french fries, tots, and loaded/topped potato options. Here’s how they compare nutritionally:
| Potato Option | Calories (Medium) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|
| French Fries | 380 | 19 | 49 | 720 |
| Tots | 340 | 17 | 42 | 670 |
| Chili Cheese Tots | 470 | 26 | 46 | 1080 |
| Cheese Tots | 420 | 24 | 43 | 950 |
| Fries with Cheese | 460 | 26 | 50 | 1000 |
Tots generally contain fewer calories, carbohydrates, and less sodium than french fries of the same size. The difference becomes more significant with larger portions—a large order of tots contains 470 calories compared to 510 calories in a large order of fries.
Adding toppings substantially increases the nutritional values across all categories:
- Adding chili and cheese to a medium order of tots increases the calories by approximately 130, fat by 9g, and sodium by 410mg
- Simply adding cheese to fries or tots adds about 80 calories, 7g of fat, and 280mg of sodium
For those monitoring specific nutritional aspects:
- Lower calorie option: Small tots (210 calories)
- Lower sodium option: Small tots (420mg)
- Higher protein option: Chili cheese tots (13g protein in medium size)
- Lower carb option: Small tots (26g carbs)
The preparation method significantly affects the nutritional content of these items. All of Sonic’s potato options are fried, contributing to their relatively high fat and calorie content. The frying oil also adds trans fats in small amounts to these menu items. For fans of loaded fries, see a full breakdown in our Sonic chili cheese fries guide.
Sonic Drinks, Slushes, and Shakes Nutrition
Sonic’s beverage menu is extensive, featuring everything from fountain drinks to signature slushes and hand-mixed shakes. These drinks can vary dramatically in their nutritional content, particularly in terms of calories and sugar. For the full beverage list—including customization options and Happy Hour tips—browse our Sonic drink menu guide.
| Beverage | Size | Calories | Sugar (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Fountain Drink (Cola) | Medium | 210 | 58 | 58 | 30 |
| Diet Cola | Medium | 0 | 0 | 0 | 70 |
| Unsweetened Iced Tea | Medium | 0 | 0 | 0 | 10 |
| Sweet Tea | Medium | 160 | 43 | 43 | 10 |
| Lemonade | Medium | 170 | 45 | 45 | 20 |
| Ocean Water | Medium | 160 | 42 | 42 | 45 |
| Blue Raspberry Slush | Medium | 210 | 54 | 54 | 15 |
| Cherry Slush | Medium | 230 | 59 | 59 | 15 |
| Vanilla Shake | Medium | 650 | 52 | 86 | 310 |
| Chocolate Shake | Medium | 730 | 68 | 104 | 370 |
| Strawberry Shake | Medium | 690 | 66 | 99 | 270 |
| Hot Coffee | Medium | 5 | 0 | 0 | 5 |
The calorie content in Sonic beverages ranges dramatically from 0 calories in diet sodas and unsweetened teas to 730 calories in a medium chocolate shake. The sugar content follows a similar pattern, with shakes containing 52-68g of sugar per medium serving—equivalent to 13-17 teaspoons of sugar.
Fountain drinks and slushes contain moderate calories (160-230 per medium serving) but are high in sugar (42-59g per serving). These beverages derive virtually all their calories from sugar, with no significant protein or fat content.
Sonic’s shakes contain milk allergens, and certain flavored drinks may contain artificial colors and flavors. The shakes also contribute meaningful amounts of calcium and vitamin D due to their dairy content.
Finding Lower-Sugar Drink Options at Sonic
For those looking to reduce sugar consumption while enjoying Sonic beverages, consider these lower-sugar alternatives:
- Zero-Sugar Options:
- Diet sodas (0g sugar, 0 calories)
- Unsweetened Iced Tea (0g sugar, 0 calories)
- Hot Coffee without cream or sugar (0g sugar, 5 calories)
- Water (0g sugar, 0 calories)
- Reduced-Sugar Modifications:
- Request slushes with “light” or “half” syrup (reduces sugar by approximately 50%)
- Order shakes with “light ice cream” (saves about 15-20g of sugar)
- Mix half sweet tea, half unsweet tea (approximately 22g sugar instead of 43g)
- Ask for lemonade cut with water (reduces sugar by 30-40%)
- Sugar Comparison:
- Regular Cola (Medium): 58g sugar
- Diet Cola: 0g sugar
- Regular Slush (Medium): 54-59g sugar
- Slush with half syrup: approximately 27-30g sugar
- Understanding Artificial Sweeteners:Sonic’s diet beverages typically contain aspartame or sucralose. While these provide sweetness without calories or sugar, some individuals prefer to avoid artificial sweeteners for various reasons. For those seeking both low-sugar and no artificial sweeteners, unsweetened iced tea or water with lemon are the best options.
By making thoughtful choices and modifications to your beverage order, you can enjoy Sonic drinks while significantly reducing your sugar intake. Remember that even small changes, like ordering a small size instead of a medium, can reduce sugar consumption by 15-20g per drink. For more advice and popular combos, check the Sonic Happy Hour post for money-saving beverage options.
Sonic Ice Cream and Dessert Nutrition Facts
Sonic’s dessert menu features a variety of ice cream treats, from classic cones to elaborate sundaes and specialty shakes. Understanding the nutritional profile of these indulgent options helps you enjoy them mindfully as part of a balanced approach to eating. For expanded details on sizes, new flavors, and tips for lighter treats, see the Sonic ice cream menu guide.
| Dessert Item | Size | Calories | Total Fat (g) | Sugar (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Vanilla Cone | Regular | 240 | 7 | 24 | 42 | 5 |
| Chocolate Cone | Regular | 260 | 7 | 29 | 47 | 5 |
| Vanilla Dish | Regular | 300 | 14 | 23 | 39 | 5 |
| Hot Fudge Sundae | Regular | 420 | 16 | 47 | 68 | 7 |
| Caramel Sundae | Regular | 410 | 15 | 52 | 70 | 7 |
| Strawberry Sundae | Regular | 370 | 14 | 45 | 62 | 6 |
| Reese’s Blast | Medium | 850 | 40 | 80 | 117 | 14 |
| M&M’s Blast | Medium | 810 | 38 | 83 | 115 | 13 |
| OREO Blast | Medium | 780 | 36 | 76 | 112 | 13 |
| Sonic Blast (avg) | Large | 1170 | 55 | 116 | 159 | 19 |
Sonic’s desserts range from 240 calories for a simple vanilla cone to over 1,170 calories for a large Blast—equivalent to more than half the recommended daily calorie intake for many adults. The sugar content is especially high, with most medium Blasts containing 76-83g of sugar, exceeding the American Heart Association’s recommended daily limit (36g for men, 25g for women) by a substantial margin.
Portion size dramatically affects the nutritional impact of Sonic desserts. For example, upgrading from a regular vanilla dish (300 calories) to a large Blast (1,170 calories) increases the calorie content nearly fourfold.
All of Sonic’s ice cream products contain milk allergens. Additionally, specialty items like Blasts and certain sundaes may contain allergens such as peanuts, tree nuts, wheat, and soy, depending on the mix-ins and toppings selected.
For further details on both ice cream and premium shakes—including nutritional stats on all specialty flavors—read about the Sonic shakes and Sonic blast menu.
Sonic Shake Nutrition: Flavors Compared
Sonic shakes come in numerous flavors, each with a unique nutritional profile. This comparison helps you understand the relative impact of different flavor choices:
| Shake Flavor | Medium Size Calories | Sugar (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| Vanilla | 650 | 52 | 32 | 12 |
| Chocolate | 730 | 68 | 33 | 14 |
| Strawberry | 690 | 66 | 32 | 12 |
| Banana | 670 | 63 | 32 | 12 |
| Caramel | 760 | 75 | 33 | 13 |
| Peanut Butter | 830 | 62 | 47 | 18 |
| OREO | 700 | 64 | 33 | 13 |
| Hot Fudge | 750 | 69 | 35 | 14 |
Among standard flavors, vanilla shakes contain the fewest calories and sugar, while specialty options like caramel and hot fudge have the highest. Peanut butter shakes, while high in calories, offer the most protein (18g) and the highest fat content (47g).
The addition of mix-ins and toppings significantly increases the caloric content:
- Adding whipped topping: +70 calories, +4g fat
- Adding cherries: +20 calories, +5g sugar
- Adding chocolate syrup: +70 calories, +13g sugar
- Adding malt powder: +30 calories, +7g carbs
For lighter shake alternatives, consider these options:
- Order a small size instead of medium (saves approximately 200 calories)
- Request “light” ice cream (reduces calories by about 25%)
- Skip whipped topping and extra toppings
- Choose simpler flavors like vanilla instead of caramel or chocolate
Even with modifications, shakes remain one of the most calorie-dense options on Sonic’s menu and are best enjoyed occasionally rather than as regular choices.
Sonic Kids’ Menu Nutrition Guide
Sonic’s Wacky Pack meals provide smaller portions designed for children, with nutritional values scaled accordingly. Understanding these options helps parents make informed choices for their children’s meals. For an in-depth breakdown of all Wacky Pack combinations—including entrée, sides, drinks, and allergies—see the Sonic kids meal guide.
| Kids’ Menu Item | Calories | Fat (g) | Protein (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|---|
| Jr. Burger | 340 | 16 | 15 | 690 | 5 |
| Grilled Cheese | 390 | 21 | 13 | 710 | 3 |
| Corn Dog | 210 | 11 | 7 | 450 | 5 |
| Chicken Strips (2 pc) | 230 | 14 | 15 | 430 | 0 |
| Jr. Tots | 160 | 8 | 2 | 310 | 0 |
| Jr. Fries | 190 | 9 | 2 | 360 | 0 |
| Jr. Apple Slices | 35 | 0 | 0 | 0 | 7 |
| Kids’ Milk | 150 | 8 | 8 | 125 | 12 |
| Kids’ Apple Juice | 90 | 0 | 0 | 25 | 22 |
| Kids’ Water | 0 | 0 | 0 | 0 | 0 |
The calorie content in Sonic’s kids’ menu items ranges from 160 to 390 calories per item, with grilled cheese being the highest calorie main item and corn dog being the lowest among entrées. The portion sizes are appropriate for children, typically providing 1/2 to 2/3 the amount of an adult portion.
Most kids’ menu items contain common allergens including wheat, milk, and soy. The chicken strips also contain egg (in the breading), and the corn dog contains wheat. Apple slices and water are allergen-free options.
Healthier kids’ meal combinations include:
- Jr. Burger with apple slices and milk (525 calories, 26g protein)
- Chicken strips with apple slices and water (265 calories, 15g protein)
- Corn dog with apple slices and milk (395 calories, 15g protein)
Balancing Nutrition in Kids’ Meals at Sonic
Creating nutritionally balanced meals for children at Sonic involves selecting appropriate combinations of proteins, carbohydrates, and healthier sides:
- Creating Balanced Kids’ Meals:
- Include a protein source (burger, chicken strips, or corn dog)
- Add a fruit or vegetable (apple slices)
- Choose a calcium source (milk over sugary drinks)
- Limit fried sides to occasional treats rather than daily choices
- Healthier Swap Options:
- Replace fries or tots with apple slices (saves 125-155 calories)
- Choose milk instead of soda (provides calcium and protein)
- Order water or unsweetened apple juice instead of sugary drinks
- Request grilled options instead of fried when available
- Managing Treats and Special Items:
- Consider kids’ size ice cream treats instead of regular sizes
- Share a small shake or dessert among family members
- Balance treat foods at Sonic with more nutrient-dense meals at other times
- Limit visits to fast food restaurants to once a week or less
- Involving Children in Healthier Choices:
- Discuss options and explain balanced choices in age-appropriate terms
- Allow children to choose between healthier alternatives (e.g., “Would you like apple slices or a side salad?”)
- Model healthy eating behaviors by making balanced choices for your own meal
- Praise children for trying healthier options
By applying these principles, parents can help children enjoy Sonic meals while developing healthier eating habits and a balanced approach to fast food consumption.
Sonic’s Allergen Information Guide
Understanding food allergens is crucial for those with allergies or sensitivities. Sonic provides comprehensive allergen information for all menu items, helping customers identify options that meet their dietary restrictions. For a detailed chart breaking down menu selections by allergen and practical safety tips for eating out, see our Sonic menu allergy guide.
Sonic’s allergen disclosure covers the eight major allergens recognized by the FDA: milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy. The company updates allergen information regularly and maintains detailed records of ingredients.
It’s important to note that while Sonic identifies allergen-containing ingredients, all foods are prepared in shared kitchen spaces. Cross-contamination is possible despite precautions, which is an important consideration for those with severe allergies.
When ordering with allergen concerns:
- Inform the server about your specific allergies
- Request that staff change gloves before preparing your food
- Ask for ingredients to be placed separately or packaged individually
- Consider ordering simpler items with fewer ingredients to reduce risk
- Verify current allergen information, as ingredients can change
Sonic’s allergen chart indicates which menu items contain specific allergens by marking them with clear symbols. Each menu category is represented, allowing for easy identification of allergen-free options.
Common Allergens at Sonic and Where They’re Found
Understanding where specific allergens appear on Sonic’s menu helps those with dietary restrictions make safer choices:
- Milk Allergens:
- Present in all cheese-containing items (burgers, sandwiches, tots)
- Found in all ice cream products, shakes, and sundaes
- Present in ranch, mayo-based sauces, and some specialty toppings
- Hidden in some breaded items like onion rings
- Wheat Allergens:
- Found in all buns, tortillas, and bread products
- Present in breaded items (onion rings, chicken strips, mozzarella sticks)
- Used as a thickener in some sauces and chili
- Hidden in some seasoning mixes
- Soy Allergens:
- Present in most fried foods due to soybean oil
- Found in many sauce bases
- Used in some burger patties and meat alternatives
- Present in margarine used on some bread products
- Egg Allergens:
- Found in all breakfast items containing eggs
- Present in mayonnaise and some specialty sauces
- Used in breading for chicken items
- Found in some shake mix-ins and dessert toppings
Allergen-free menu options at Sonic include:
- Milk-free options: Most burger patties without cheese, apple slices, most sodas
- Wheat-free options: Tots without cheese, slushes, ice cream (without cone)
- Soy-free options: Limited due to frying oil, but include some beverages and apple slices
- Egg-free options: Most burgers (without mayo), fries, tots, many beverages
For individuals with multiple or severe allergies, simple grilled items without sauces, plain sides without seasoning, and beverages like water or unsweetened tea tend to be the safest choices. Always confirm current allergen information before ordering, as ingredients and preparation methods may change.
Dietary Needs: Healthier Eating at Sonic
While Sonic is known for indulgent treats and classic drive-in fare, there are ways to make choices that better align with various dietary approaches. Understanding how to navigate the menu can help you enjoy Sonic while maintaining your nutritional goals.
Sonic offers options that can work with several common dietary approaches:
- Lower calorie: Simple burgers, grilled chicken, smaller portions
- Lower carb: Bunless burgers, chicken without breading, side salads
- Higher protein: Burgers with extra patties, grilled chicken items
- Vegetarian: Cheese items, sides, desserts, and beverages (limited entrée options)
When incorporating Sonic into a balanced diet, consider these principles:
- Portion control is key—choose smaller sizes when available
- Balance higher-calorie Sonic meals with lighter options throughout the day
- Look for grilled rather than fried items when possible
- Add vegetables to sandwiches for additional nutrients
- Consider sharing larger items or saving half for another meal
The following subsections provide specific suggestions for various dietary approaches, helping you find options that best fit your personal nutrition needs.
Low-Calorie Options at Sonic
For those watching their calorie intake, these Sonic menu items provide flavorful options with fewer calories:
Items Under 500 Calories:
- Jr. Burger (340 calories)
- Corn Dog (210 calories)
- Grilled Chicken Sandwich (460 calories)
- Small Tots (210 calories)
- Small Onion Rings (330 calories)
- Regular Vanilla Ice Cream Cone (240 calories)
Items Under 400 Calories:
- Jr. Burger without mayo (250 calories)
- Small Tots (210 calories)
- Side Salad with light dressing (100-150 calories)
- Vanilla Cone (240 calories)
- Diet sodas, unsweetened tea, or water (0-5 calories)
Items Under 300 Calories:
- Corn Dog (210 calories)
- Jr. Tots (160 calories)
- Apple Slices (35 calories)
- Diet beverages (0 calories)
To create satisfying lower-calorie meal combinations:
- Jr. Burger + Jr. Tots + Diet Soda (approximately 500 calories)
- Corn Dog + Small Side Salad + Unsweetened Tea (approximately 320 calories)
- Grilled Chicken Sandwich (no mayo) + Apple Slices + Water (approximately 375 calories)
Customization strategies to reduce calories include:
- Request sauces and dressings on the side or omitted
- Choose mustard instead of mayo (saves approximately 85 calories per serving)
- Order items without cheese (saves approximately 110 calories per slice)
- Select grilled options over fried items when available
Remember that beverages can significantly impact your total calorie intake. Choosing water, unsweetened tea, or diet beverages instead of regular sodas or shakes can save 160-700 calories per meal.
Low-Carb and Keto-Friendly Choices at Sonic
For those following low-carb or ketogenic diets, Sonic offers several options that can be adapted to fit these eating patterns:
Low-Carb Main Items:
- Bunless SuperSonic Double Cheeseburger (3g carbs without ketchup)
- Bunless Bacon Cheeseburger (2g carbs without ketchup)
- Bunless Grilled Chicken Sandwich (2g carbs without sauce)
How to Order “Bunless” Options:
- Request your burger or sandwich “protein style” or “lettuce wrapped”
- Ask for the item to be served in a container without the bun
- Request all condiments on the side to control carb content
Carb Counts for Common Sonic Ingredients:
- Hamburger bun: 30g carbs
- Burger patty: <1g carbs
- Cheese slice: <1g carbs
- Bacon: 0g carbs
- Lettuce/tomato/pickles: approximately 1-2g carbs total
- Mayo: <1g carbs
- Ketchup: 3g carbs per tablespoon
- Mustard: <1g carbs
Sample Keto-Friendly Meal Combinations:
- Bunless SuperSonic Double Cheeseburger with extra bacon + unsweetened tea (approximately 4g net carbs)
- Bunless Grilled Chicken Sandwich with mayo, lettuce, and tomato + diet soda (approximately 3g net carbs)
- Two Corn Dogs without the breading + water (approximately 2g net carbs)
When following a ketogenic diet at Sonic, be particularly cautious with:
- Sauces and condiments, which often contain added sugars
- Side items, as most are high in carbohydrates (fries, tots, onion rings)
- Beverages, where unsweetened options are limited to water, unsweetened tea, and diet sodas
While Sonic doesn’t offer many dedicated low-carb sides, ordering a second bunless burger or extra meat/cheese can provide a satisfying low-carb meal option.
Vegetarian and Plant-Based Selections at Sonic
While Sonic’s menu is heavily focused on meat-based items, vegetarian diners can find several options:
Vegetarian Main Items:
- Grilled Cheese Sandwich (390 calories, 13g protein)
- Cheese Tots (420 calories, 11g protein)
- Cheese Fries (460 calories, 10g protein)
- Ched ‘R’ Bites (350 calories, 13g protein)
- Mozzarella Sticks (310 calories, 14g protein)
Vegetarian Sides and Snacks:
- French Fries (all sizes)
- Tots (all sizes)
- Onion Rings (all sizes)
- Apple Slices (35 calories)
- Side Salad (without meat)
Vegetarian Breakfast Options:
- French Toast Sticks (470 calories)
- Cinnasnacks (530 calories)
- Breakfast burrito without meat (customized)
Hidden Animal Ingredients to Watch For:
- Some cheese products may contain animal rennet
- Ranch dressing typically contains eggs and sometimes dairy
- Some shake flavors may contain gelatin or other animal-derived ingredients
- The frying oil may be shared with meat products
To create satisfying vegetarian meals at Sonic:
- Combine smaller items like mozzarella sticks, tots, and a side salad
- Request extra vegetables on grilled cheese sandwiches
- Order breakfast items without meat components
- Consider dairy-based items like shakes for additional protein
For strict vegetarians concerned about cross-contamination, be aware that most items are prepared on shared cooking surfaces where meat products are also prepared. Additionally, while Sonic has tested plant-based burger options in select markets, these are not yet widely available across all locations.
Sodium-Conscious Options at Sonic
Many Sonic menu items contain significant sodium, but some choices are lower in sodium than others:
Lowest Sodium Options by Category:
- Main Items:
- Jr. Burger (690mg)
- Corn Dog (450mg)
- Grilled Chicken Sandwich without mayo (870mg)
- Sides:
- Small Tots (420mg)
- Small Fries (480mg)
- Apple Slices (0mg)
- Beverages:
- Water (0mg)
- Unsweetened Tea (10mg)
- Regular Sodas (30mg)
- Sweet Tea (10mg)
- Desserts:
- Vanilla Cone (115mg)
- Vanilla Dish (150mg)
- Strawberry Sundae (170mg)
Understanding sodium content in popular Sonic items helps those monitoring intake:
- Average burger: 760-1,410mg sodium
- Average side (medium): 670-960mg sodium
- Average breakfast item: 970-1,530mg sodium
- Average shake (medium): 270-370mg sodium
Strategies for reducing sodium when ordering include:
- Request no added salt on fries, tots, or other items
- Ask for condiments and sauces on the side
- Choose plain items rather than those with cheese or bacon
- Select grilled items over fried options when possible
- Avoid items with “chili” or “cheese sauce,” which tend to be high in sodium
To balance higher-sodium choices with lower ones, consider:
- Pairing a higher-sodium main item with apple slices instead of fries
- Choosing water or unsweetened tea instead of diet soda (which contains moderate sodium)
- Selecting a simple vanilla ice cream cone instead of topped or mixed desserts
- Limiting high-sodium condiments like ketchup, mustard, and pickles
Even when making lower-sodium selections at Sonic, be aware that most menu items still contain meaningful amounts of sodium. Those on strict sodium restrictions should consult their healthcare provider for guidance on incorporating fast food into their diet.
Can You Eat Healthy at Sonic? Expert Tips
Making healthier choices at Sonic is possible with thoughtful ordering strategies. While Sonic is best known for indulgent treats and classic American fare, nutrition experts suggest several approaches to enjoy the occasional visit while maintaining a balanced diet.
“Fast food like Sonic can be part of a healthy eating pattern when consumed occasionally and mindfully,” explains registered dietitian Sarah Johnson. “The key is understanding your options and making strategic choices that align with your overall nutrition goals.”
When evaluating Sonic within a healthy diet, consider these expert recommendations:
Nutritionist-Recommended Strategies:
- Choose grilled over fried items whenever possible
- Request additional vegetables on sandwiches
- Opt for smaller portion sizes (Jr. or small instead of regular or large)
- Choose water, unsweetened tea, or diet beverages instead of sugar-sweetened drinks
- Consider open-faced sandwiches by removing the top bun to reduce refined carbohydrates
- Use the nutrition information to budget your calories and nutrients for the day
Regarding frequency, most nutrition professionals recommend limiting fast food to once a week or less. For those visiting more often, alternating between more and less nutritious choices can help maintain balance.
“The occasional indulgence won’t derail your health goals,” notes dietitian Michael Rivera. “It’s your consistent patterns that matter most. If you enjoy Sonic regularly, focus on their relatively lighter options most of the time, saving the specialty items and treats for special occasions.”
When planning your meal, consider whether Sonic is an occasional treat or regular dining location. For occasional visits, enjoying your favorite items in reasonable portions is a sensible approach. For more frequent visits, incorporating the strategies above helps maintain nutritional balance.
Sonic Meal Calculator: Build a Balanced Order
Creating a nutritionally balanced meal at Sonic involves combining items from different menu categories while keeping overall nutrition values in check. Follow these guidelines to build meals that better fit your needs:
Step 1: Select a Protein Base (250-500 calories)
- Jr. Burger: 340 calories, 15g protein
- Grilled Chicken Sandwich: 460 calories, 32g protein
- Corn Dog: 210 calories, 7g protein
Step 2: Choose a Side (0-250 calories)
- Apple Slices: 35 calories, 0g fat
- Jr. Tots: 160 calories, 8g fat
- Small Side Salad: 70 calories, 0g fat (without dressing)
Step 3: Select a Beverage (0-200 calories)
- Water: 0 calories
- Unsweetened Tea: 0 calories
- Diet Soda: 0 calories
- Small Slush with Light Syrup: approximately 100 calories
Calorie Budgeting for Different Needs:
- Lower calorie (under 600 calories): Jr. Burger + Apple Slices + Water
- Moderate calorie (600-800 calories): Grilled Chicken Sandwich + Jr. Tots + Diet Soda
- Higher protein (30g+): Grilled Chicken Sandwich + Side Salad + Milk
Suggested Balanced Meal Combinations:
- Protein-focused: Grilled Chicken Sandwich + Side Salad + Unsweetened Tea (530 calories, 32g protein)
- Lower carb: Bunless Jr. Burger + Side Salad + Diet Soda (approximately 200 calories, 15g protein, 5g carbs)
- Budget-friendly: Corn Dog + Jr. Tots + Water (370 calories, 9g protein)
- Treat-inclusive: Jr. Burger + Apple Slices + Small Vanilla Cone (615 calories)
When calculating your meal’s nutrition, remember that customizations significantly impact the final values:
- Removing mayo from a sandwich: -90 calories, -10g fat
- Adding cheese: +110 calories, +8g fat
- Switching from regular to diet soda: -210 calories, -58g sugar
By thoughtfully combining menu items and making strategic modifications, you can create a meal at Sonic that better aligns with your nutritional needs and preferences.
Frequently Asked Questions About Sonic Nutrition
Does Sonic Have Nutritious Menu Options?
Yes, Sonic offers several relatively nutritious menu options, though choices are limited compared to some other quick-service restaurants. The most nutritious items include:
Grilled chicken sandwich (without mayo): 370 calories, 9g fat, 32g protein
Jr. burger: 340 calories, 16g fat, 15g protein
Small side salad: 70 calories, 0g fat, 2g protein
Apple slices: 35 calories, 0g fat, 0g protein
From a nutrition perspective, Sonic’s menu is high in sodium, with most main items containing 600-1,500mg. Their offerings also tend to be higher in fat and calories than some competitors, particularly in the sides and beverages categories.
For the most nutritious meal at Sonic, consider a grilled chicken sandwich without mayo, apple slices instead of fried sides, and unsweetened tea or water. This combination provides protein, vegetables, and fruit with minimal added sugars and less fat than typical fast food meals.
How Accurate is Sonic’s Nutrition Information?
Sonic’s nutrition information is generally reliable but may have some variance from actual served items. The company determines nutritional values through laboratory analysis and standardized recipes, updating their data regularly as menu items change.
Potential factors affecting accuracy include:
- Portion size variations in hand-prepared items
- Different preparation methods between locations
- Customizations or special requests
- Recipe updates that haven’t yet been reflected in published data
Sonic typically updates their nutrition information whenever they change ingredients or introduce new menu items. Their complete nutrition guide is revised several times annually to ensure reasonable accuracy.
When using Sonic’s nutrition information for dietary planning, it’s advisable to consider the values as close approximations rather than exact figures. For those with strict dietary requirements or medical needs, it’s best to allow for a small margin of error when calculating intake from restaurant foods, including Sonic.
Sonic Nutrition Calculator and Resources
To help you make informed choices at Sonic, several useful resources are available:
Official Sonic Resources:
- Sonic Drive-In Nutrition Calculator: Interactive tool that allows you to build your meal and see complete nutrition information
- Sonic Allergen Guide: Comprehensive chart indicating which menu items contain common allergens
- Sonic Nutrition PDF Guide: Downloadable document with complete nutritional information for all menu items
Third-Party Tools:
- MyFitnessPal: Contains a complete database of Sonic menu items with nutrition information
- Cronometer: Offers detailed nutritional analysis including micronutrients for Sonic items
- Carb Manager: Particularly useful for those following low-carb diets, with filtering capabilities for Sonic menu items
Mobile Apps:
- Sonic App: Includes up-to-date nutrition information alongside ordering capabilities
- Nutrition Scanner Apps: Allow you to scan Sonic packaging for nutrition information when available
These resources make it easier to track your nutrition when dining at Sonic, whether you’re counting calories, monitoring macronutrients, or managing specific health conditions.
Printable Sonic Nutrition Guide (PDF)
The downloadable Sonic Nutrition Guide provides comprehensive information in a convenient, printable format. This resource includes:
- Complete nutritional breakdown for all menu items
- Ingredient and allergen information
- Sodium content details
- Serving sizes and portion information
The guide is organized by menu category, making it easy to find specific items quickly. Each entry includes calories, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein.
To use the printable guide effectively:
- Print on standard 8.5″ x 11″ paper in landscape orientation for best readability
- Consider highlighting your favorite items or those that fit your dietary needs
- Keep a copy in your car or with other travel documents for quick reference
- Check the version date to ensure you’re using the most current information
The official Sonic nutrition PDF is updated quarterly or whenever significant menu changes occur. The current version (2025 Edition) includes all limited-time offers and seasonal items available at the time of publication.
Finding accurate sonic nutrition information is essential for making informed choices at this popular drive-in restaurant. With comprehensive resources available through official channels and third-party apps, you can easily access the facts about calories, ingredients, and allergens in all Sonic menu items. Whether you’re managing specific dietary needs or simply curious about what’s in your favorite treats, this guide provides the tools to navigate Sonic’s menu with confidence. Remember that while occasional indulgences are part of a balanced approach to eating, understanding the nutritional content of your food choices helps you maintain control over your overall diet and health goals.