The Best Food at Sonic: Healthy Sonic Menu Items

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If you are trying to stay healthy or lose weight, you usually want to avoid fast foods. It is often loaded with caloriesbut has little to offer in terms of nutrients. Some restaurants are better than others, though, and sometimes, it’s just inevitable to make a trip to a fast food joint.

Fortunately, you still have the opportunity to make a healthy choice at the drive-through lane. Sonic offers a range of healthy—and even low carb—choices. So, what is the healthiest thing to eat at Sonic? Want to see the items pricing table? Take a look at the Sonic Menu Prices.

Grilled Chicken Wrap

The Grilled Chicken Wrap

The grilled chicken wrap is perhaps the best menu item at Sonic in terms of nutritional value. It is composed of chicken breast, tomato, lettuce, and light ranch dressing wrapped in a flour tortilla. From one serving of a grilled chicken wrap you get:

  • 420 calories
  • 41 grams of carbs
  • 14 grams of fat
  • 5 grams of saturated fat
  • 30 grams of protein
  • 4 grams of sugar
  • 2 grams of fiber
  • 80 milligrams of cholesterol
  • 1840 milligrams of sodium

If you are looking for a lean source of protein in the SonicDrive-in menu, the grilled chicken wrap is the best place to find it. Other Sonic protein options are normally loaded with fat. However, keep in mind that the sodium content of this food could be too high for your health and, at least with the wrap, it’s far too high in carbs for those on Keto or other low-carb diets.

The Chicago Dog

The Chicago Dog

Sonic’s Chicago Dog is another healthy choice. It may look poor in size, but it is rich in flavor. It is composed of a beef hot dog, tomato, pickle spears, sport peppers, relishmustard, and celery salt. These are wrapped in a soft, warm bakery bun.

From the Chicago Dog you get:

  • 420 calories
  • 12 grams of protein
  • 19 grams of fat
  • 7 grams of saturated fat
  • 2310 milligrams of sodium

Keep in mind that a healthy person should not exceed 2,300 milligrams of sodium intake per day. If you have hypertension or other health conditions, you shouldn’t exceed 1,500 milligrams. According to the Sonicdrive-in menu nutrition information, the Chicago Dog has 2,310 milligrams, which is quite high. The Chicago dog should definitely be chosen in moderation—more an occasional indulgence than a regular meal choice.

Jr. Burger

According to one nutritional expert, you can easily control your portion sizes by choosing foods from the children’s menu. The Jr. Burger may be meant for kids, but it can do a great job in managing your burger cravings. It is one of the Sonic burgers with the lowestsodium content.

Once serving of Jr. Burger gives you the following:

  • 330 calories
  • 32 grams of carbs
  • 16 grams of fat
  • 5 grams of saturated fat
  • 15 grams of protein
  • 2 grams of fiber
  • 5 grams of sugar
  • 610 milligrams of sodium

You can enrich the flavor with some grilled onions without worrying about increasing the calories too.

Three-Piece Super Crunch Chicken Strips

Sonic’s 3-Piece Super Crunch Chicken Strips ticks every box that defines crunchy food. It looks, feels, smells, sounds, and tastes great. Additionally, it is a much healthierchoice when compared to SuperSonicBurgers.

This menu item has the following to offer:

  • 350 calories
  • 23 grams of protein
  • 17 grams of fat
  • 3 grams of saturated fat

You may be tempted to take more than three pieces of chicken. Now, that would be an unhealthy decision.

Chicken Strip Sandwich

If you don’t like the grilled chicken wrap due to high sodium content, the chicken strip sandwich can be a great alternative.  Besides having less sodium, at 810 milligrams, one serving of chicken strip sandwich also delivers:

  • 500 calories
  • 48 grams of carbs
  • 20 grams of protein
  • 25 grams of fat
  • 5 grams of saturated fat
  • 3 grams of fiber
  • 4 grams of sugar

Moreover, the chicken strips have a gratifying crispy texture.

Jr. Breakfast Burrito

If you want to get a quick breakfast on the go, Sonic’s Jr. Breakfast Burrito would be a great choice. It has morenutritional value thanother breakfast options.

The Jr. Breakfast Burrito is an excellent source of protein and choline. It is composed of eggs, cheese, and sausage.

From one serving of Jr. Breakfast Burrito, you will get:

  • 300 calories
  • 24 grams of carbs
  • 12 grams of protein
  • 17 grams of fat
  • 7 grams of salt


Sonic Double Bacon Cheeseburger With no Bun

Burger meals from fast joints are normally high in carbohydrates thanks to their buns.  If you want a low-carb option of a burger meal, you can just do away with the bun. Don’t forget to eliminate any toppings that could have high-carb content.

These toppings may include ketchup, breaded onions, honey mustard sauce, and teriyaki sauce. You can replace these high-carb toppings with friedeggs, avocado, salsa, lettuce, onions, tomato, mayo, or ranch dressing to help minimize your carb intake.

The Sonicdouble bacon cheeseburger is a great option of a low-carbburger meal. A single serving of cheeseburger delivers:

  • 638 calories
  • 3 grams of carbs
  • 40 grams of protein
  • 49 grams of fat

Can you eat healthy at Sonic?

Sonic isn’t one of the best places to get a healthy meal. The Sonic Drive-in menu is dominated by greasy foods and sugar-rich drinks. However, it has a couple of options that aren’t too bad for your health.

You just need to know what to pick and what to avoid. For example, avoid oversize burgers, fruit-flavored drinks, and fried side dishes.  Any of the sonic salads would be a healthy pick, such asthe grilled chicken salad.

If you want a meal with lots of veggies, you can try Santa Fe Chicken Salad with fat-free Golden Italian dressing. Other great options include the Chicago Dog, Jr. Burger, chicken strip sandwich, 3-Piece Super Crunch Chicken Strips, Jr. Breakfast Burrito,and Sonic double bacon cheeseburger without the bun. Next time you are at Sonic, now you know what to choose.

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