Food & Drink

10 Healthiest Items at Sonic in 2024

Published on June 14, 2024 | 0 Comments
healthiest item at Sonic

Are you on the hunt for the healthiest item at Sonic? America's beloved drive-in restaurant features ice-cold cherry limeades, juicy burgers and creamy shakes all conveniently ordered from your car window. It has a great happy hour with half-priced drinks and a huge selection of ice creams for a sweet treat. While nothing on the Sonic menu would be considered really healthy food, you can still choose from a few of the healthiest Sonic items. 

Most items on the Sonic menu are ultra-processed fatty foods loaded with sodium and sugar, which aren't ideal for your health. However, even within this fast-food landscape, there are healthier options available that can fit into your daily eating plan. A healthy lifestyle is all about balance and there are ways to indulge at Sonic without blowing your diet. Explore the healthiest items at Sonic below for a flavorful yet mindful meal. From grilled chicken sandwiches to protein-packed breakfast options, there's something to satisfy every craving without compromising your health goals.


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10 Healthiest Sonic Menu Items

1. Corn Dog

Corn dogs are an American fast food staple. Originally invented in Oregon, this delightful handheld treat quickly became an American classic. This crispy battered sausage is deep-fried and served on a stick for easy dipping and mess-free snacking. The corn dog is one of the healthiest Sonic items due to its small portion size. Among the healthiest items at Sonic, one corn dog contains 230 calories with six grams of protein and 13 grams of fat. While one single corn dog might not be the most filling meal, it is a satisfying snack for when you are on-the-go.

Suprisingly, corn dogs are one of the healthiest items at Sonic.
via Sonic

2. Jr. Burger 

The Jr. burger is a great option for those trying to watch their calories. This small burger is only 330 calories and contains 15 grams of protein, which serves as the building blocks for strong muscles. The Jr. burger is one of the healthiest items at Sonic to eat without sacrificing the robust flavor of a classic fast food burger. Indulge in the juicy decadence of a good burger without ruining your diet with a juicy Jr. patty burger.

Burger with Beef Patty and Lettuce Wrapped with Napkin
via Sonic

3. Grilled Chicken Sandwich

A grilled chicken sandwich is the preferred menu option for many healthy eaters. It is packed with protein and is reliably low in calories, especially if you ditch the bun and hold the mayonnaise. The Sonic grilled chicken sandwich is no exception, making it one of the healthiest items at Sonic. Served on a wholewheat ciabatta bun, it contains 480 calories and boasts a whopping 32 grams of protein, ensuring you stay full and satisfied.

The Sonic grilled chicken sandwich is one of the healthiest items at Sonic.
via Sonic

4. Jr. Breakfast Burrito

Looking for the healthiest item at Sonic for breakfast? The Jr. breakfast burrito is a good option to start your day. The smaller portion size of a kid's menu item makes it an easier meal to fit into your macros. The Jr. breakfast burrito is stuffed with eggs, sausage and cheese making it a great source of protein to get you fueled up for your day. Go ahead and make it spicy because Sonic hot sauce is low-calorie and adds the perfect zing to your morning. This burrito is 300 calories with 12 grams of protein.

The Jr. Breakfast Burrito is packed with savory sausage, fluffy eggs and melty cheese, and all wrapped up in a warm flour tortilla.
via Sonic

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5. Crispy Chicken Sandwich

A crispy chicken sandwich doesn’t seem like the healthiest option but it's actually one of the healthiest items at Sonic. Coming in at 520 calories, this sandwich is only a few calories more than the grilled chicken sandwich. It has a respectable 24 grams of protein and contains less sodium than the grilled chicken sandwich. If you crave crispy fast food chicken, this sandwich is the perfect choice.

A crispy chicken sandwich doesn’t seem like the healthiest option but it's actually one of the healthiest items at Sonic.
via Sonic

6. Grilled Cheese Sandwich

Navigating Sonic's menu for a waistband-friendly option can be challenging since it isn’t one of the healthiest fast food chains. However, simplicity is key and Sonic's grilled cheese sandwich is perfect for a quick and satisfying meal on the move. With 13 grams of protein and just 390 calories, it's one of the lightest options on the menu. While it may not offer a wealth of nutrients, its low-calorie content makes it a guilt-free choice for those watching their intake.

Grilled cheese sandwich on white bread.
via Sonic

7. Mini Popcorn Chicken

When looking for the healthiest item at Sonic, portion size is once again the key to success. The mini popcorn chicken is a crispy, crunchy little snack perfect for taking the edge off your hunger. Clocking in at 190 calories with nine grams of protein, these crunchy morsels are a good choice for a quick bite to eat. Be mindful of using too much dipping sauce because that can be a hidden source of calories while snacking. Mini popcorn chicken would also be great to pair with a fresh salad for a quick, easy and balanced lunch.

The mini popcorn chicken is one of the healthiest items at Sonic.
via Sonic

8. Chicago Dog

Craving the salty and tangy flavors of a Chicago-style hot dog? This hot dog comes loaded with relish, tomatoes, pickles and peppers on a soft hot dog bun. Be transported to Chicago with the authentic flavors of a traditional street dog without overeating. The Chicago dog is lower in calories than a conventional chili cheese dog that is full of fat, sodium and extra calories. The Chicago dog has 420 calories with 12 grams of protein, making it one of the healthiest items at Sonic.

Hot dog loaded with relish, tomatoes, pickles and peppers on a soft hot dog bun.
via Sonic

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9. Small Tots

Tater tots are a classic Sonic side item. It may come as a surprise that these crispy potato pillows are one of the healthiest items at Sonic. While tots are probably not a great option for a meal, a small order of them can be a great snack. Kick your salty cravings while not blowing out your daily calories with a small order of tots. The small size of tots is 250 calories, making it a relatively lighter option. Pair an order of small tots with a diet drink for a great Sonic happy hour treat.

Crispy tots fried to a golden brown and lightly seasoned with salt.
via Sonic

10. Quarter Pound Double Cheeseburger

Craving a burger but don’t want to backslide on your healthy eating? You can still order a burger while being mindful of your caloric intake. The double cheeseburger is one of the healthiest items at Sonic. This classic burger comes with all the delicious fixings of a traditional cheeseburger, clocking in at 560 calories with 26 grams of protein. Just remember to maintain a balanced diet to ensure you're getting all the nutrients your body needs.

two juicy, 100% pure beef, seasoned patties layered with two slices of melty American cheese, pickles, ketchup, and mustard on a golden, toasted bun.
via Sonic

What Is the Healthiest Item at Sonic?

Grabbing fast food doesn’t have to mean eating way too many calories. There are plenty of lower-calorie options available for Sonic lovers to enjoy. Entrées by themselves are some of the healthiest items at Sonic. The calories start adding up when you add a large side, sugary drink and dessert. To save on calories, order a diet drink or water with your meal and skip the side or order the smallest size. 

The diet drinks are some of the healthiest items at Sonic. The chain offers diet limeades, unsweetened tea and all kinds of flavored sugar-free sodas to kick your sweet tooth cravings without the empty calories of a regular soda. You can even opt for diet cherry syrup to add a sweet twist to your favorite cola. 

Other calorie-conscious hacks for ordering at Sonic are cutting out the bun on sandwiches and skipping the mayonnaise. Buns at Sonic are full of refined processed grains that provide very little nutrition. Skipping sauces on your sandwiches also cuts the calories and eliminates unnecessary saturated fats. If you must have dessert, the French toast sticks are one of the healthiest items at Sonic. Just be sure to avoid the syrup to avoid the high-sugar content. 

Eating at a fast food restaurant doesn’t have to be a lost cause and can still be enjoyable while sticking to your healthy eating habits. If you can’t find something on the regular menu then check out the Sonic secret menu for an adventurous drive-in experience.

Healthiest items at Sonic
via Sonic

The healthiest items at Sonic, like the grilled chicken sandwich and Jr. cheeseburger, prove that you can still eat well even when grabbing fast food on-the-go. Living a healthy, balanced life is all about moderation, especially when it comes to food. Give into your cravings without splurging on calories with one of the healthiest Sonic menu items. 

From delicious diet sodas to protein-rich breakfast burritos, Sonic offers a diverse range of options suitable for various dietary preferences. With mindful choices, you can enjoy flavorful meals while still maintaining your health goals.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.