Sonic: protein-first, smaller orders
If a full plate is more than you want, these are Sonic's menu items with the most protein for their calories. Every number is copied from the nutrition information Sonic publishes. They are ordering ideas, not a meal plan.
See orders near you
TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.
Open TableMacros, freeOnly single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.
Most protein per 100 calories
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Breakfast Burrito Ham Carbs 38 g · Fat 20 g | 440 | 27 | 6.1 |
| Original Sonic Smasher (Double) Carbs 30 g · Fat 37 g | 600 | 35 | 5.8 |
| All-American Bacon Sonic Smasher (Double) Carbs 32 g · Fat 42 g | 670 | 39 | 5.8 |
| All-American Sonic Smasher (Double) Carbs 32 g · Fat 37 g | 610 | 35 | 5.7 |
| Breakfast Toaster Ham Carbs 45 g · Fat 21 g | 470 | 26 | 5.5 |
| Premium Chicken Bites Medium Carbs 28 g · Fat 18 g | 350 | 19 | 5.4 |
| Jr Double Cheeseburger Carbs 25 g · Fat 23 g | 390 | 21 | 5.4 |
| Brioche Sandwich Ham Carbs 41 g · Fat 21 g | 450 | 24 | 5.3 |
Smaller items: 400 calories or less
More Sonic items of 400 calories or less, with the most protein first.
| Item | Calories | Protein (g) | Protein per 100 cal |
|---|---|---|---|
| Jr Bacon Cheeseburger Carbs 27 g · Fat 26 g | 400 | 17 | 4.2 |
Ordering tips
- Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
- If the item is more than you want, box half before you start.
- Customizations, sizes and regional recipes change the numbers.
More Sonic orders, from the same published numbers: Sonic on TableMacros.
Source
Sonic nutrition information (Official PDF). Date recorded with the data: Nutritional Brochure, September 2026. Checked by TableMacros Oct 20, 2026. Menus change, so check the source before you order.
Sonic is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Sonic. The name is used only to identify whose nutrition information this page describes.
Talk to your prescriber about what is right for you.