Sonic Nutrition Facts: Calories, Protein and Allergens (2026)

How many calories are in popular Sonic items?

Most Sonic sandwiches land between 400 and 800 calories, and sides add 250 to 600 more. The numbers below come from Sonic's own 2026 nutrition brochure, which you can download from its nutrition and allergen page. Sonic's menu pages and app also show calories next to each item as you order, and prices are on our Sonic menu page.

A few patterns stand out. The thin SONIC Smashers have fewer calories than the classic SONIC Cheeseburger, even as a double: 600 for an Original Smasher against 700 for the cheeseburger with ketchup and mayo. Onion rings are the heaviest regular side, at 580 calories for a medium, compared with 360 for medium tots. Sodium runs high across the menu, and every full-size burger in the table tops 1,300 mg.

What are the lowest-calorie foods at Sonic?

The Corn Dog is the lightest entree on Sonic's regular menu, at 230 calories. Three Crispy Tenders (260), the Cheesy Baja Crispy Tender Wrap (290) and the Garlic Parmesan Ranch Crispy Tender Wrap (330) come next. Both wraps are also on the $1.99 Menu.

If you want a burger, the Jr Double Cheeseburger has 390 calories and the Jr Bacon Cheeseburger 400. The plain Jr Burger from the Wacky Pack kids menu has 270.

For sides, a small order of tots has 250 calories, small Groovy Fries 260 and the Soft Pretzel Twist 250 before cheese sauce. Apple sauce, sold with kids meals, has 45. Breakfast calories, from the 270-calorie Jr. burrito up, are in our Sonic breakfast menu guide.

What are the best high-protein picks at Sonic?

The 5-piece Crispy Tenders give you the most protein for the calories at Sonic: 35 grams for 430 calories. If you just want the biggest number, the All-American Bacon Triple SONIC Smasher has 52 grams, but it costs you 860 calories and 2,440 mg of sodium.

Smashers beat the classic burgers here. An Original Triple Smasher has 48 grams at 780 calories, while the SuperSONIC Double Cheeseburger has 50 grams at 1,040. At breakfast, the Bacon Breakfast Burrito has 25 grams at 470 calories.

Sauce matters with tenders. Ranch adds 110 calories per cup, honey mustard 90 and BBQ 50. Our high-protein fast food guide compares Sonic with other chains.

How many calories are in Sonic chicken tenders and the chicken sandwich?

Sonic's Crispy Tenders have about 85 calories each. Three tenders have 260 calories and 21 grams of protein, and five have 430 calories and 35 grams. The 2-piece tenders in a kids Wacky Pack have 170 calories.

The Crispy Chicken Sandwich has 520 calories and 24 grams of protein, so three tenders give you more protein for half the calories. Premium Chicken Bites run 240 calories for a small, 350 for a medium and 510 for a large.

The numbers are before dipping sauce. Garlic Parmesan Ranch and BBQ cups add 50 calories each, while Jalapeño Ranch adds 130.

How many calories are in Sonic drinks, including a Route 44?

Sonic drinks range from 0 to more than 1,000 calories, and the size you pick matters more than the flavor. A 44-ounce RT 44 Cherry Limeade has 490 calories, while a mini has 110. An RT 44 Coca-Cola has 350, and an RT 44 sweet tea 360.

You can cut that to almost nothing. Unsweet tea, Diet Coke, Coke Zero and Diet Dr Pepper all have 0 calories in every size, and an RT 44 Diet Cherry Limeade has just 15. Add-ins count too: a "Make It Dirty" add-in adds 80 calories to a medium, and sweet cream adds 80.

Cream slushes and shakes are the heavy end. A medium Strawberry Cream Slush has 690 calories. Shake and Blast calories by size are in our Sonic shakes menu guide, and drink prices are in the Sonic drink menu.

Which Sonic items are highest in sodium?

Loaded sides and the biggest sandwiches carry the most sodium at Sonic. A large order of Cheese Tots has 2,450 mg, and a large Chili Cheese Tots 2,420 mg.

Other high-sodium items include the All-American Bacon Triple SONIC Smasher (2,440 mg), the Ultimate Meat & Cheese Breakfast Burrito (2,190 mg) and the Footlong Quarter Pound Coney (2,160 mg). Even the Bacon Breakfast TOASTER has 1,940 mg.

For lower sodium, plain Groovy Fries are lighter than tots in every size, onion rings are lower still (570 mg for a medium), and 3-piece Crispy Tenders have 730 mg before sauce.

Does Sonic list allergens and ingredients?

Yes. Sonic publishes an allergen guide and a full ingredient statement next to its nutrition guide at sonicdrivein.com/nutrition-allergen. The allergen guide marks nine major allergens, plus gluten, for each item.

Read the warnings as well as the grid. Sonic says it cannot guarantee any item is free of an allergen, because kitchens share prep areas and tools. It uses shared fryers, so anything fried can pick up allergens from other fried foods. Blended drinks and frozen desserts share equipment too. Grilled items can touch bun oil that contains soy, and some buns come from local bakeries, so ingredients such as sesame can vary by store.

Tell the carhop or crew about any allergy when you order, and ask for a manager if you have questions.

How do you use Sonic nutrition facts to cut calories?

The biggest savings come from the drink and the side, not the sandwich. A few swaps that make a real difference:

• Pick a Diet Cherry Limeade or unsweet tea instead of a large Cherry Limeade, and you save 345 to 360 calories.
• Choose small tots (250) over medium onion rings (580).
• Order a double Smasher (600) instead of a SuperSONIC Double Cheeseburger (1,040).
• Get a mini Blast or a sundae instead of a medium shake. A Hot Fudge Sundae has 460 calories, while a medium Hot Fudge Shake has 780.
• Skip the dip or share it.

Our healthiest fast food orders guide has lower-calorie picks at other chains.