Sonic: nutrition experts reveal healthier menu choices

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• Why this matters now
  • What nutritionists recommend ordering
  • Practical swaps that cut calories and salt
  • On sourcing

If you find yourself at a Sonic drive‑thru, small choices can make a big difference for your day-to-day health. Nutrition experts say some items on the menu are notably lighter than others — and a few simple swaps can cut calories, fat or sodium without turning your order into a chore.

Registered dietitians Kim Yawitz (owner of Two Six Fitness in St. Louis) and Lara Clevenger (Omni Nutrition LLC, Florida) reviewed Sonic’s menu and highlighted options that are relatively lower in calories and sodium or that deliver more protein for the portion size. Their guidance is practical for quick meals, road trips or families trying to keep a handle on added sugar and excess salt.

Why this matters now

Fast food continues to be a frequent choice for busy Americans, and many menu items now pack far more calories and added sugar than most people realize. Experts warn that single items — like some dessert shakes — can exceed a person’s usual daily calorie needs or deliver multiple times the recommended limit for added sugar, making smarter selection an important, immediate step for better daily nutrition.

What nutritionists recommend ordering

None of these selections are “health foods,” the dietitians note, but they represent the better side of Sonic’s menu when you’re short on time. Consider portion control and one or two small changes (skip the mayo, cut the bun in half) to improve most picks.

• Kids’ Crispy Tenders — 180 calories, 8 g fat, ~490 mg sodium. Yawitz calls them one of the lowest‑calorie entrées on the menu and says they’re one of the few items that stay under a 500 mg sodium target often used per meal.
• Plain Junior Burger — roughly 330 calories, 15 g fat, 710 mg sodium, 14 g protein. The smallest burger is the least indulgent sandwich option and provides a modest protein punch.
• Chicken Slinger Sandwich — about 360 calories, 18 g fat, 690 mg sodium, 15 g protein. A simple swap — asking for no mayonnaise — lowers calories and fat without losing the main protein.
• Quarter Pound Double Cheeseburger — around 560 calories, 35 g fat, 35 g carbs, 26 g protein. More filling and higher in protein; a reasonable choice if you need a heartier meal but watch the fat and carbs.
• Crispy Tenders (5‑piece) — about 530 calories, 36 g protein, 37 g carbs. Ordering tenders without the bun reduces carbs; pair with a side of raw vegetables for fiber.
• Bacon Breakfast Burrito — roughly 470 calories and 25 g protein. A practical on‑the‑go breakfast option, though experts recommend keeping bacon an occasional treat.

Yawitz emphasizes that most Sonic items are highly processed and often high in saturated fat, sodium and added sugars. Clevenger adds that while some selections provide solid protein, you may need to balance them with leaner choices at other meals.

Practical swaps that cut calories and salt

Small changes add up. These simple adjustments were suggested by the dietitians:

• Ask for sandwiches without mayonnaise or heavy sauces.
• Choose kids’ portions when appropriate to reduce overall calories and fats.
• Eat a sandwich open‑faced (skip half the bun) to lower carbohydrates.
• Replace fries with a side of baby carrots or a small salad to increase fiber.

Sodium guideline: Yawitz commonly advises clients to aim for about 500 mg of sodium per meal; many fast‑food entrées exceed that, so picking lower‑sodium items or sharing portions can help stay within daily targets.

Also worth noting: indulgent beverages, especially large dessert shakes, can contain more calories and added sugar than many people expect — sometimes surpassing a typical daily intake in a single serving. If you want a treat, consider a smaller size or skip the sugary drink altogether.

On sourcing

The recommendations above reflect the dietitians’ professional assessments using Sonic’s published nutrition information. Representatives for Sonic were contacted for comment.

Bottom line: when convenience calls, you can still make choices that modestly improve nutrition — favor smaller portions, limit high‑sugar drinks, and use simple swaps to reduce fat and sodium without sacrificing convenience.