High-protein items at Sonic
47 of the 188 single servings in Sonic’s nutrition information have 20 g of protein or more. The most is the All-American Bacon Sonic Smasher (Triple), with 52 g at 860 calories; for the most protein per calorie it is the Crispy Tenders (5 pc.), with 8.1 g for every 100 calories (35 g in all).
Protein follows portion size, so the largest portions lead the first table; they are usually high in calories and sodium too, shown alongside. The second table puts lean items first. The Daily Value for protein is 50 g, so a serving with 25 g gives half of it.
Most protein per serving
Top 15 of 47
Single servings with at least 20 g of protein, most protein first (ties: fewer calories first).
 All-American Bacon Sonic SmasherTriple | 860 | 52 | 33 | 57 | 2,440 |
|---|---|---|---|---|---|
 Super Sonic Jalapeño Double Cheeseburger with Mustard | 970 | 51 | 51 | 61 | 1,850 |
 Super Sonic Double Cheeseburger with Ketchup & Mayo | 1,040 | 50 | 54 | 68 | 1,970 |
| Deluxe Teriyaki Sonic SmasherTriple | 940 | 49 | 59 | 56 | 2,490 |
 Original Sonic SmasherTriple | 780 | 48 | 31 | 51 | 2,070 |
 All-American Sonic SmasherTriple | 790 | 48 | 33 | 52 | 2,220 |
 Philly Cheesesteak Sandwich | 750 | 46 | 53 | 39 | 1,710 |
 Crispy Tenders5 pc. | 430 | 35 | 27 | 20 | 1,210 |
 Chicken Club Toaster | 670 | 33 | 55 | 36 | 1,890 |
 Footlong Quarter Pound Coney | 770 | 31 | 54 | 48 | 2,160 |
 Hatch Green Chile Cheeseburger with Mustard | 650 | 30 | 50 | 35 | 1,110 |
 Sonic Cheeseburger with Ketchup & Mayo | 700 | 30 | 52 | 41 | 1,360 |
 Mozzarella SticksLarge (8 pc.) | 750 | 30 | 72 | 38 | 1,590 |
 Oreo Peanut Butter ShakeLarge | 1,480 | 30 | 190 | 73 | 1,340 |
 Ultimate Meat & Cheese Breakfast Burrito | 820 | 29 | 47 | 56 | 2,190 |
Most protein per calorie
Top 10 of 47
Servings with at least 20 g of protein, ranked by grams of protein for every 100 calories (published protein divided by published calories).
| Crispy Tenders5 pc. | 430 | 35 | 27 | 20 | 1,210 |
|---|---|---|---|---|---|
| Original Sonic SmasherTriple | 780 | 48 | 31 | 51 | 2,070 |
| Breakfast Burrito, Ham | 440 | 27 | 38 | 20 | 1,920 |
| Philly Cheesesteak Sandwich | 750 | 46 | 53 | 39 | 1,710 |
| All-American Sonic SmasherTriple | 790 | 48 | 33 | 52 | 2,220 |
| All-American Bacon Sonic SmasherTriple | 860 | 52 | 33 | 57 | 2,440 |
| Breakfast Toaster, Ham | 470 | 26 | 45 | 21 | 2,390 |
 Jr Double Cheeseburger | 390 | 21 | 25 | 23 | 870 |
 Brioche Sandwich, Ham | 450 | 24 | 41 | 21 | 1,700 |
 Breakfast Burrito, Bacon | 470 | 25 | 35 | 25 | 1,540 |
Values are per serving for the size shown, as Sonic publishes them; select a column to sort. Each item appears once, at its size that ranks highest. Catering and party sizes, multi-packs, orders of 12 or more pieces, values given per piece and near-zero items such as salt and water are left out. Each item’s page has every size, the full nutrition facts and allergens.
Most protein in each menu section
| Section | Item | Protein g | Calories |
|---|---|---|---|
| Limited Time Only | Banana Pudding ShakeLarge | 23 | 1,160 |
| Burgers | All-American Bacon Sonic SmasherTriple | 52 | 860 |
| Wacky Pack! Kids Meals | Jr Cheeseburger | 13 | 290 |
| Toaster Sandwiches | Chicken Club Toaster | 33 | 670 |
| Chicken | Crispy Tenders5 pc. | 35 | 430 |
| Sandwiches | Philly Cheesesteak Sandwich | 46 | 750 |
| Hot Dogs | Footlong Quarter Pound Coney | 31 | 770 |
| Breakfast | Ultimate Meat & Cheese Breakfast Burrito | 29 | 820 |
| Coffee | Original Cold Brew Iced CoffeeRT 44 | 13 | 500 |
| Snacks & Sides | Mozzarella SticksLarge (8 pc.) | 30 | 750 |
| Sonic Blast | Sonic Blast with Reese's Peanut Butter CupsMedium | 20 | 890 |
| Hand-Mixed Classic Shakes | Peanut Butter ShakeLarge | 29 | 1,240 |
| Hand-Mixed Master Shakes | Oreo Peanut Butter ShakeLarge | 30 | 1,480 |
| Slushes | Cherry Cream SlushLarge | 14 | 940 |
Questions
What has the most protein at Sonic?
The All-American Bacon Sonic Smasher (Triple), with 52 g of protein and 860 calories, according to Sonic’s nutrition information. Catering sizes, multi-packs and orders of 12 or more pieces are left out.
What is the highest-protein item at Sonic under 500 calories?
The Crispy Tenders (5 pc.), with 35 g of protein at 430 calories.
More from the Sonic menu
Full menuHigh-protein items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panera Bread, Popeyes, Raising Cane's, Wingstop, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's, Papa Johns.
Across all chains: Fast food with the most protein (24 chains).
Sources
- 1 Sonic, Sonic Nutritional Information brochure (national) Covers nutrition and menu · Summer 2026 · Checked 8 Oct 2026
- 2 Sonic, Sonic Allergen Information guide Covers allergens · National Summer 2026 Allergen Guide · Checked 8 Oct 2026
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