High-protein picks at Sonic

More patties is not the whole plan.

Build your order
4.9App Store rating
1M+meals logged

Sonic orders ranked by protein per calorie

  • Chicken Tenders5 piece6.2 g protein per 100 cal1,710 mg sodium
  • Original Sonic SmasherTriple6.2 g protein per 100 cal2,070 mg sodium
  • Chicken Tenders3 piece6.1 g protein per 100 cal1,020 mg sodium
  • Original Sonic SmasherDouble5.8 g protein per 100 cal1,530 mg sodium
  • Premium Chicken BitesMedium5.4 g protein per 100 cal1,320 mg sodium
See all 15
  • Jr. Double Cheeseburger5.4 g protein per 100 cal870 mg sodium
  • Breakfast BurritoBacon5.3 g protein per 100 cal1,540 mg sodium
  • Premium Chicken BitesLarge5.3 g protein per 100 cal1,920 mg sodium
  • SuperSONIC Double Cheeseburger with Ketchup & Mayo4.8 g protein per 100 cal1,970 mg sodium
  • Breakfast BurritoSausage4.7 g protein per 100 cal1,450 mg sodium
  • Sonic Cheeseburger with Ketchup & Mayo4.3 g protein per 100 cal1,360 mg sodium
  • Jr. Bacon Cheeseburger4.3 g protein per 100 cal1,440 mg sodium
  • Mozzarella SticksSmall, 4 piece4.1 g protein per 100 cal790 mg sodium
  • Mozzarella SticksMedium, 6 piece3.9 g protein per 100 cal1,190 mg sodium
  • Vanilla ShakeMedium2.1 g protein per 100 cal630 mg sodium

Sodium over 1,500 mg in red. Source: Sonic nutrition page, US menu, November 4, 2026. Not affiliated with Sonic.

Questions

What is a high-protein Sonic order?

The smaller Chicken Tenders order has 20 g protein for 330 calories before sauce. Add sides to suit your appetite.

Which smaller Sonic burger has good protein?

The Jr Double Cheeseburger has 21 g protein, more than the Jr Bacon Cheeseburger, with fewer calories.

Is Sonic breakfast high in protein?

The Bacon Breakfast Burrito has 25 g protein. Its 1,540 mg sodium is worth checking.

More Sonic guides

Eat out on plan, with Alma

Get a plan for your goal. Then snap any menu and Alma shows what fits.

Build my high-protein plan

Build your order

Swipe right to keep, left to skip.

Chicken start

Chicken Tenders

3 piece

1,020 mg sodium

A better protein-per-calorie ratio than the bites.

1 of 10. Left and right arrow keys work too.