Sonic Drive-In under 400 calories: 78 orders, ranked
Of the 237 Sonic Drive-In items we track, 78 are single orders at or under 400 calories — 33% of the menu. The most protein in one item under 400 is the CRISPY TENDERS (3 PC.), 21 g for 260 calories; the most filling by protein and fiber per calorie is the CRISPY TENDERS (3 PC.) (21 g protein, 2 g fiber, 260 cal). 23 entrées fit under 400; 42 do not.
Source: Sonic Drive-In nutrition guide (official) · Data refreshed · protein missing for 19 of 237 items
- 78 orders under 400
- 21g most protein in one item
- 24g protein in a full meal
- 42 entrées over 400
As of September 2026, 78 of the 237 Sonic Drive-In items we track fit under 400 calories, and the most protein in a complete Sonic Drive-In meal under 400 is 24 g (CRISPY TENDERS (3 PC.), a HOT CHILI, and a water).
Three complete Sonic Drive-In meals under 400 calories
Under 400, the most-protein entrée — the CRISPY TENDERS (3 PC.), 260 cal — leaves 140 calories for a side. Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein). The lightest meal is unchanged from under 300; the others use the extra 100 calories.
Most protein
- CRISPY TENDERS (3 PC.)260 cal · 21g
- HOT CHILI60 cal · 3g
- Water0 cal
320 of 400 cal · 24 g protein
What to say at the counter: “CRISPY TENDERS (3 PC.), a HOT CHILI, and a water — 320 cal, 24 g protein.”
Get it at the nearest Sonic Drive-In →Most filling
- CRISPY TENDERS (3 PC.)260 cal · 21g
- HOT CHILI60 cal · 3g
- Water0 cal
320 of 400 cal · 24 g protein
What to say at the counter: “CRISPY TENDERS (3 PC.), a HOT CHILI, and a water — 320 cal, 24 g protein.”
Get it at the nearest Sonic Drive-In →Lightest
- PREMIUM CHICKEN BITES SMALL240 cal · 13g
- GRILLED ONIONS15 cal · 0g
- Water0 cal
255 of 400 cal · 13 g protein
What to say at the counter: “A PREMIUM CHICKEN BITES SMALL, GRILLED ONIONS, and a water — 255 cal, 13 g protein.”
Get it at the nearest Sonic Drive-In →Build your own Sonic Drive-In order under 400 calories → Swap any item, add a side, share the link.
Every Sonic Drive-In order under 400 calories, ranked by protein
Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 280 calories and 23 of the 78 are entrées. Figures as Sonic Drive-In published them (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | CRISPY TENDERS (3 PC.) | 260 | 21g | 8.1g |
| 2 | JR DOUBLE CHEESEBURGER | 390 | 21g | 5.4g |
| 3 | PREMIUM CHICKEN BITES MEDIUM | 350 | 19g | 5.4g |
| 4 | JR BACON CHEESEBURGER | 400 | 17g | 4.3g |
| 5 | MOZZARELLA STICKS (4 PC.) SMALL | 370 | 15g | 4.1g |
| 6 | PREMIUM CHICKEN BITES SMALL | 240 | 13g | 5.4g |
| 7 | JR BREAKFAST BURRITO BACON | 270 | 13g | 4.8g |
| 8 | CHED 'R' BITES® SMALL | 280 | 13g | 4.6g |
| 9 | GRILLED CHEESE SANDWICH | 390 | 13g | 3.3g |
| 10 | NEW YORK HOT DOG | 400 | 13g | 3.3g |
| 11 | JR BREAKFAST BURRITO SAUSAGE | 280 | 12g | 4.3g |
| 12 | CHEESY BAJA CRISPY TENDER WRAP | 290 | 12g | 4.1g |
| 13 | GARLIC PARMESAN RANCH CRISPY TENDER WRAP | 330 | 12g | 3.6g |
| 14 | REGULAR HOT DOG | 360 | 12g | 3.3g |
| 15 | CHICAGO HOT DOG | 400 | 11g | 2.8g |
| 16 | CHED 'R' PEPPERS® (4 PC.) SMALL | 330 | 8g | 2.4g |
| 17 | CHILI CHEESE TOTS SMALL | 350 | 8g | 2.3g |
| 18 | BANANA PUDDING BLAST, MINI | 400 | 8g | 2.0g |
| 19 | SOFT PRETZEL TWIST | 250 | 7g | 2.8g |
| 20 | VANILLA SOFT SERVE CUP | 300 | 7g | 2.3g |
| 21 | CHILI CHEESE GROOVY FRIES SMALL | 360 | 7g | 1.9g |
| 22 | CHOCOLATE SHAKE MINI | 370 | 7g | 1.9g |
| 23 | SONIC BLAST® WITH OREO® COOKIE PIECES MINI | 370 | 7g | 1.9g |
| 24 | VANILLA SHAKE MINI | 370 | 7g | 1.9g |
| 25 | CARAMEL SHAKE MINI | 380 | 7g | 1.8g |
| 26 | STRAWBERRY SUNDAE | 380 | 7g | 1.8g |
| 27 | BANANA SHAKE MINI | 390 | 7g | 1.8g |
| 28 | CHEESECAKE SHAKE MINI | 400 | 7g | 1.8g |
| 29 | CHEESE TOTS SMALL | 310 | 6g | 1.9g |
| 30 | CHEESE GROOVY FRIES SMALL | 330 | 6g | 1.8g |
| 31 | STRAWBERRY SHAKE MINI | 360 | 6g | 1.7g |
| 32 | HOT CHILI | 60 | 3g | 5.0g |
| 33 | TOTS MEDIUM | 360 | 3g | 0.8g |
| 34 | GROOVY FRIES MEDIUM | 370 | 3g | 0.8g |
| 35 | BERRY CITRUS (SPARKLING) | 150 | 2g | 1.3g |
| 36 | BERRY CITRUS (STILL) | 150 | 2g | 1.3g |
| 37 | ASIAN-STYLE SWEET CHILI | 60 | 1g | 1.7g |
| 38 | COCOBERRY CREAM, MINI | 150 | 1g | 0.7g |
| 39 | COCOBERRY CREAM, SMALL | 190 | 1g | 0.5g |
| 40 | TWISTED FLAMINGO MEDIUM | 300 | 1g | 0.3g |
| 41 | TWISTED FLAMINGO, 20 OZ | 300 | 1g | 0.3g |
| 42 | COCOBERRY CREAM, MEDIUM | 340 | 1g | 0.3g |
| 43 | GRILLED ONIONS | 15 | 0g | 0.0g |
| 44 | MARINARA | 15 | 0g | 0.0g |
| 45 | BBQ | 50 | 0g | 0.0g |
| 46 | BUFFALO | 60 | 0g | 0.0g |
| 47 | CANADA DRY® GINGER ALE WACKY PACK!® | 70 | 0g | 0.0g |
| 48 | CANADA DRY® GINGER ALE SMALL | 100 | 0g | 0.0g |
| 49 | SHARK BITE, MINI | 120 | 0g | 0.0g |
| 50 | TWISTED FLAMINGO WACKY PACK!® | 130 | 0g | 0.0g |
| 51 | CANADA DRY® GINGER ALE MEDIUM | 150 | 0g | 0.0g |
| 52 | SHARK BITE, SMALL | 160 | 0g | 0.0g |
| 53 | BIG RED® MEDIUM | 170 | 0g | 0.0g |
| 54 | TWISTED FLAMINGO SMALL | 170 | 0g | 0.0g |
| 55 | TWISTED FLAMINGO, 16 OZ | 170 | 0g | 0.0g |
| 56 | CANADA DRY® GINGER ALE LARGE | 230 | 0g | 0.0g |
| 57 | BIG RED® LARGE | 250 | 0g | 0.0g |
| 58 | SHARK BITE, MEDIUM | 280 | 0g | 0.0g |
| 59 | CANADA DRY® GINGER ALE RT 44® | 310 | 0g | 0.0g |
| 60 | BIG RED® RT 44® | 340 | 0g | 0.0g |
| 61 | SUN DROP® WACKY PACK!® | 80 | – | – |
| 62 | STARRY® WACKY PACK!® | 90 | – | – |
| 63 | STRAWBERRY PASSION FRUIT (SPARKLING) | 100 | – | – |
| 64 | STRAWBERRY PASSION FRUIT (STILL) | 100 | – | – |
| 65 | HAWAIIAN PUNCH® WACKY PACK!® | 110 | – | – |
| 66 | MANGO PEACH (SPARKLING) | 110 | – | – |
| 67 | MANGO PEACH (STILL) | 110 | – | – |
| 68 | SUN DROP® SMALL | 130 | – | – |
| 69 | STARRY® SMALL | 150 | – | – |
| 70 | HAWAIIAN PUNCH® SMALL | 170 | – | – |
| 71 | STARRY® MEDIUM | 180 | – | – |
| 72 | SUN DROP® MEDIUM | 190 | – | – |
| 73 | HAWAIIAN PUNCH® MEDIUM | 210 | – | – |
| 74 | SUN DROP® LARGE | 280 | – | – |
| 75 | STARRY® LARGE | 290 | – | – |
| 76 | HAWAIIAN PUNCH® LARGE | 340 | – | – |
| 77 | SUN DROP® RT 44® | 380 | – | – |
| 78 | STARRY® RT 44® | 400 | – | – |
What 400 calories buys at Sonic Drive-In
Going from 300 to 400 calories adds 31 orders: CANADA DRY® GINGER ALE RT 44® (310), CHEESE TOTS SMALL (310), CHED 'R' PEPPERS® (4 PC.) SMALL (330), CHEESE GROOVY FRIES SMALL (330), GARLIC PARMESAN RANCH CRISPY TENDER WRAP (330), BIG RED® RT 44® (340), COCOBERRY CREAM, MEDIUM (340) and HAWAIIAN PUNCH® LARGE (340) and 23 more.
What doesn't fit under 400
42 of 65 Sonic Drive-In entrées are over 400 calories; the lightest of them, the ALL-AMERICAN HOT DOG, misses by 10 calories at 410. With more room, see Sonic Drive-In under 500. Tighter budget: Sonic Drive-In under 300. Closest misses: ALL-AMERICAN HOT DOG (410), SHARK BITE, LARGE (420), CRISPY TENDERS (5 PC.) (430), CROISSONIC® SANDWICH BACON (430) and CROISSONIC® SANDWICH HAM (430).
Eat at Sonic Drive-In without blowing your cap
MinMax finds the best Sonic Drive-In meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Sonic Drive-In
- Sonic Drive-In calories & nutrition (all 237 items)
- Sonic Drive-In under 300 calories (47 orders)
- Sonic Drive-In under 500 calories (118 orders)
- Sonic Drive-In under 600 calories (147 orders)
- High-protein Sonic Drive-In orders (12 items)
- Sonic Drive-In calorie calculator (build an order under your cap)
Under 400 calories at other chains
The same cap at 3 Burgers chains, or the cross-chain pillar: fast food under 400 calories.