Your Guide to Eating Healthy at Sonic

Last updated: Nov 7, 2022

As one of the few places where you can get a classic cherry limeade brought to your car by servers wearing roller skates, Sonic is a beloved American institution.

Like most fast-food restaurants, Sonic’s menu is laden with unhealthy options, but you can certainly find healthy things to eat at Sonic.

  • Healthy Sonic Menu Items
  • FAQs

Healthy Sonic Menu Items

Can you eat healthy at Sonic? Absolutely! The key is better choices and moderation.

1. Jr. Burger

When you choose from the kids’ menu, you can easily control your portion sizes at any fast-food restaurant. The Sonic Jr. Burger is a classic burger that’s loaded with veggies, so you’re getting a solid burger treat. 

The Jr. Burger has 330 calories and only 5g of sugar. Keep an eye on your sodium intake when you indulge in a burger, though. Even this one has 610mg of sodium. 

Here’s a pro tip: Add some grilled onions for extra flavor. Also, if you order it without cheese, you reduce the fat and calories. 

2. Chicken Strip Sandwich

If you’re craving something crispy, the Chicken Strip Sandwich at Sonic is an excellent choice. In fact, the calorie count on this sandwich is similar to that of the Grilled Chicken Sandwich.

Furthermore, this sandwich has less sodium than the Grilled Chicken Sandwich. The crispiness of the chicken strips makes this sandwich seem like the ultimate treat meal. 

Instead of mayo, consider mustard for this sandwich. You can also add extra vegetables. 

3. Classic Signature Slinger

While this sandwich looks like a burger, the hamburger meat is actually blended with mushrooms, so it has a healthy twist.

With just 340 calories, the Classic Signature Slinger is a great option if you’re craving a burger but want to make a healthy choice. This sandwich also gives you 15 grams of protein.

Skip the mayonnaise to reduce the calories and saturated fat. 

4. Grilled Chicken Wrap

Wraps are always a healthier choice at fast-food restaurants, and the Grilled Chicken Wrap at Sonic is no exception. 

The Grilled Chicken Wrap is an excellent choice of lean protein, and this wrap has lots of nutritious veggies. Moreover, this wrap has just one gram of added sugar.

There’s a downside to the wrap, though. It has a whopping 1840mg of sodium. To make this wrap healthier, order it without dressing or ask for light ranch dressing. It’s also pretty tasty with mustard. 

5. Jr. Breakfast Burrito

Are you stopping in at Sonic for breakfast? If so, your best option is the Jr. Breakfast Burrito. This tasty burrito is loaded with protein-rich eggs, cheese, and sausage. In fact, this burrito has 12 grams of protein, which gives your day an excellent start.

The Jr. Breakfast Burrito has 300 calories. Like many Sonic foods, it’s fairly high in sodium, so be conscious of your sodium throughout the remainder of the day. 

6. Mini Popcorn Chicken

Eating fast-food treats is all about moderation, and that’s what you have with an order of Sonic’s Mini Popcorn Chicken. 

There’s not a lot of meat in this menu item, but it’s a great side to go with a salad or fruit. Also, it’s just enough for a light meal. 

This menu item has just 190 calories and serves up 9mg of protein. 

7. Crispy Tenders

Crispy Tenders need to be eaten in moderation, but you can enjoy them for just 570 calories. The best part about these tenders (besides the satisfying taste!) is that they have 35 grams of protein. 

Order the three-piece Crispy Tenders to make sure you don’t over-indulge. 

8. Grilled Chicken Sandwich

At Sonic, the most healthy thing a conscious eater can order is the Grilled Chicken Sandwich. The grilled chicken is served on a ciabatta bun that’s made with healthy whole grain. 

While the sandwich has 480 calories, the whole grain and a whopping 32 grams of protein make this sandwich a solid choice for a healthy treat meal. 

Although it’s a healthy choice, the Grilled Chicken Sandwich does have 1190mg of sodium, so watch the rest of the day’s sodium intake and drink plenty of water. 

9. Small Fries

Are French fries truly the enemy of healthy eating? They’re not exactly the best choice for clean eating and conscious living, but if you eat them in moderation, French fries can be a nice treat occasionally.

At Sonic, order the small fries, espcially if you’re looking for a vegan option. You can also ask for unsalted fries and add your own salt to reduce sodium intake. 

10. Small Tater Tots

Are you looking for vegetarian menu options at Sonic? Consider the small order of tater tots. Add some protein to this treat by topping it with melted cheddar cheese. 

Like the French fries, this isn’t the healthiest choice you can make at a fast-food restaurant, but it’s OK for an occasional treat. 


Below we answer some of the most frequently asked questions about eating healthy at Sonic.

What is the healthiest item at Sonic?

If you want just one menu item from Sonic, we recommend the grilled chicken sandwich. The Sonic grilled chicken sandwich comes on a ciabatta bun made with whole grains.

Another excellent Sonic menu choice for healthy eaters is the Grilled Chicken Wrap.

How healthy are Sonic burgers?

Generally, hamburgers aren’t one of the healthiest meal choices. However, in terms of fast-food hamburgers, Sonic burgers are as good a choice as most other burgers.

A Sonic Quarter Pound Double Cheeseburger has 610 calories, 39 grams of fat, 34 grams of carbs, and gives you 28 grams of protein.

For a healthier burger at Sonic, consider the Jr. Burger or the Classic Signature Slinger.

Are there Sonic vegan options?

If you’re vegan or you’re looking for vegetarian options at Sonic, you have a few menu items to choose from.

  • French fries
  • Tater tots
  • Soft pretzel twist
  • Some toppings, including avocado, pickles, lettuce, peppers, and other veggies
  • Most Sonic drinks, including frozen drinks
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Jason Hughes
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