Low-calorie items at Sonic
178 of the 201 items in Sonic’s nutrition information are under 500 calories at their first listed size. With at least 15 g of protein, the lightest serving is the Crispy Tenders (3 pc.), at 260 calories and 21 g of protein; 19 items meet that rule at 500 calories or less.
Calories here are for the standard recipe at the size shown. Sauces, dressings, cheese, drinks and sides ordered with an item add to it, and the smallest size of a drink or side is often far lighter than the medium most people order. 2,000 calories a day is the general figure the FDA uses for the Daily Values on nutrition labels.
Under 500 calories with at least 15 g of protein
Top 15 of 19
Single servings of 500 calories or less with at least 15 g of protein, fewest calories first: the lightest items that are still a meal rather than a side or a sauce.
 Crispy Tenders3 pc. | 260 | 21 | 16 | 12 | 730 |
|---|---|---|---|---|---|
| Premium Chicken BitesMedium | 350 | 19 | 28 | 18 | 1,320 |
 Mozzarella SticksSmall (4 pc.) | 370 | 15 | 36 | 19 | 790 |
 Jr Double Cheeseburger | 390 | 21 | 25 | 23 | 870 |
 Jr Bacon Cheeseburger | 400 | 17 | 27 | 26 | 1,440 |
 Ched 'R' BitesMedium | 410 | 20 | 32 | 23 | 1,110 |
 Croissonic Sandwich, Ham | 430 | 22 | 31 | 23 | 2,000 |
 Croissonic Sandwich, Bacon | 430 | 18 | 29 | 27 | 1,540 |
| Breakfast Burrito, Ham | 440 | 27 | 38 | 20 | 1,920 |
 Brioche Sandwich, Bacon | 440 | 20 | 38 | 23 | 1,820 |
 Brioche Sandwich, Ham | 450 | 24 | 41 | 21 | 1,700 |
 BLT Toaster | 450 | 16 | 42 | 25 | 940 |
| Breakfast Toaster, Ham | 470 | 26 | 45 | 21 | 2,390 |
 Breakfast Burrito, Bacon | 470 | 25 | 35 | 25 | 1,540 |
 Breakfast Toaster, Bacon | 470 | 22 | 42 | 24 | 1,940 |
Under 300 calories with at least 5 g of protein
Top 10 of 15
Single servings under 300 calories with at least 5 g of protein, fewest calories first; drinks, sauces and plain add-ons with less protein are left out.
 1% White Milk | 110 | 8 | 13 | 2.5 | 125 |
|---|---|---|---|---|---|
| Crispy Tenders2 pc. | 170 | 14 | 11 | 8 | 490 |
 Original Cold Brew Iced CoffeeMedium | 230 | 6 | 38 | 7 | 210 |
 Corn Dog | 230 | 6 | 23 | 13 | 480 |
| Premium Chicken BitesSmall | 240 | 13 | 19 | 12 | 900 |
 Soft Pretzel Twist | 250 | 7 | 39 | 7 | 440 |
 French Vanilla Cold Brew Iced CoffeeMedium | 260 | 6 | 46 | 7 | 210 |
 Jr Breakfast Burrito, Bacon | 270 | 13 | 22 | 14 | 870 |
| Jr Burger | 270 | 11 | 24 | 14 | 580 |
| Ched 'R' BitesSmall | 280 | 13 | 22 | 15 | 740 |
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.
Lowest in calories in each menu section
What sauces and dressings add
The Condiments & Dipping Sauces section of the Sonic menu lists 17 servings from 5 to 130 calories each. The figures above are for each item as Sonic serves it as standard; a sauce or dressing ordered on the side is not included, so add it from the Condiments & Dipping Sauces table or in the Sonic nutrition calculator.
Questions
What is the lowest-calorie meal at Sonic?
Counting only servings with at least 15 g of protein, so that sides, sauces and drinks are left out, it is the Crispy Tenders (3 pc.) at 260 calories, according to Sonic’s nutrition information.
How many Sonic items are under 500 calories?
178 of 201 at their first listed size, and 120 are under 300. Each menu section page has a calorie filter.
More from the Sonic menu
Full menuLow-calorie items at other chains: McDonald’s, Starbucks, Chick-fil-A, Taco Bell, Dunkin', Wendy's, Chipotle, Burger King, Domino's, Subway, Panda Express, Panera Bread, Popeyes, Pizza Hut, Dairy Queen, KFC, Whataburger, Arby's, Jack in the Box, Culver's.
Across all chains: Low-calorie fast food with 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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