The lighter picks and the ones to save for a treat, built from Shake Shack's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Shake Shack. "Shake Shack" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Shake Shack in their official US nutrition workbook, per published serving. Menus change; verify in the restaurant (updated August 2023 (Shake Shack's published workbook)).
The quick take
Shake Shack is a treat, not a staple, and it's honest to order it that way. A single ShackBurger is 500 calories; a plain single hamburger is the lightest real option at 370 calories and 25 g protein. The chicken shack and chicken bites are solid protein too. The traps are the doubles and loaded burgers (SmokeShack, Shack Stack) at 700 to 900 calories and 2,000 to 3,000 mg sodium, plus the fries, shakes, and concretes on the side. Order a single, add water, and enjoy it.
Single HamburgerGood fit
25 g protein · 370 cal · 24 g carbs · 18 g fat · 0 g fiber
25 g protein · lower fat
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density6.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density370 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Single CheeseburgerGood fit
29 g protein · 440 cal · 25 g carbs · 24 g fat · 0 g fiber
29 g protein · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.1% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Hot Chicken SandwichGood fit
34 g protein · 570 cal · 39 g carbs · 31 g fat · 1 g fiber
34 g protein · lower fat
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Protein34 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.9% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Single Bacon CheeseburgerLower fit
35 g protein · 500 cal · 25 g carbs · 29 g fat · 0 g fiber
watch: higher fat (52.2% of calories)
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Protein35 gstrong at 30 g or morestrong
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.2% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Double ShackBurgerLower fit
51 g protein · 760 cal · 27 g carbs · 48 g fat · 0 g fiber
watch: higher fat (56.8% of calories)
Show the math
Protein51 gstrong at 30 g or morestrong
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.8% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density760 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Single SmokeShackLower fit
36 g protein · 570 cal · 28 g carbs · 35 g fat · 0 g fiber
watch: higher fat (55.3% of calories)
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken ShackLower fit
33 g protein · 550 cal · 34 g carbs · 31 g fat · 0 g fiber
watch: higher fat (50.7% of calories)
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.7% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Single Avocado Bacon BurgerLower fit
36 g protein · 610 cal · 28 g carbs · 39 g fat · 2 g fiber
watch: higher fat (57.5% of calories)
Show the math
Protein36 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.5% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Avocado Bacon ChickenLower fit
40 g protein · 680 cal · 37 g carbs · 42 g fat · 2 g fiber
watch: higher fat (55.6% of calories)
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density680 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Single ShackBurgerLower fit
29 g protein · 500 cal · 26 g carbs · 30 g fat · 0 g fiber
watch: higher fat (54% of calories)
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Bacon Breakfast SandwichLower fit
23 g protein · 400 cal · 25 g carbs · 23 g fat · 0 g fiber
watch: higher fat (51.7% of calories)
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.7% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density400 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Bites (6 pc)Lower fit
17 g protein · 300 cal · 15 g carbs · 19 g fat · 0 g fiber
watch: higher fat (57% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Bites (10 pc)Lower fit
29 g protein · 510 cal · 26 g carbs · 32 g fat · 0 g fiber
watch: higher fat (56.5% of calories)
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.5% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Shack StackLower fit
40 g protein · 770 cal · 50 g carbs · 45 g fat · 0 g fiber
watch: higher fat (52.6% of calories)
Show the math
Protein40 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density770 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg and Cheese Breakfast SandwichLower fit
17 g protein · 340 cal · 25 g carbs · 19 g fat · 0 g fiber
watch: higher fat (50.3% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.3% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Egg White LightLower fit
15 g protein · 320 cal · 26 g carbs · 18 g fat · 0 g fiber
watch: higher fat (50.6% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Hot DogLower fit
16 g protein · 350 cal · 25 g carbs · 22 g fat · 0 g fiber
watch: higher fat (56.6% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
'Shroom BurgerLower fit
18 g protein · 510 cal · 49 g carbs · 27 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density3.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.6% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Veggie ShackLower fit
20 g protein · 630 cal · 53 g carbs · 31 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat44.3% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density630 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving (one burger, sandwich, or piece count) as Shake Shack publishes it; gram weights are not published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Egg WhiteGood fit
4 g protein · 15 cal · 0 g fat · 55 mg sodium
4 g protein · lots of protein for the calories · lower fat
Show the math
Protein4 gstrong at 25 g or morebelow 25 g
Protein density26.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat0% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density15 kcalflag if density under 6 and 300 kcal or moreok
Sodium55 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Burger PattyLower fit
19 g protein · 190 cal · 12 g fat · 690 mg sodium
watch: higher fat (56.8% of calories)
Show the math
Protein19 gstrong at 25 g or morebelow 25 g
Protein density10 g per 100 kcalstrong at 10+, weak under 6strong
Fat56.8% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density190 kcalflag if density under 6 and 300 kcal or moreok
Sodium690 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Sausage PattyLower fit
13 g protein · 190 cal · 14 g fat · 610 mg sodium
watch: higher fat (66.3% of calories)
Show the math
Protein13 gstrong at 25 g or morebelow 25 g
Protein density6.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat66.3% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density190 kcalflag if density under 6 and 300 kcal or moreok
Sodium610 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
EggLower fit
6 g protein · 90 cal · 7 g fat · 95 mg sodium
watch: higher fat (70% of calories)
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density6.7 g per 100 kcalstrong at 10+, weak under 6moderate
Fat70% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium95 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Veggie PattyLower fit
8 g protein · 210 cal · 4 g fat · 760 mg sodium
8 g protein · lower fat
Show the math
Protein8 gstrong at 25 g or morebelow 25 g
Protein density3.8 g per 100 kcalstrong at 10+, weak under 6low density
Fat17.1% of caloriesflag over 37.5% or friedok
Fiber2 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density210 kcalflag if density under 6 and 300 kcal or moreok
Sodium760 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
How do I keep it lighter at Shake Shack?
Order a single, not a double, and skip the loaded stacks. A single burger patty is 190 calories and 19 g of protein, and the egg white light is the leanest breakfast at 320 calories.
What's the highest-protein pick at Shake Shack?
The chicken shack sandwich is 33 g, and a double burger stacks two 19 g patties. A single burger patty on its own is 190 calories for 19 g of protein.
What should I go easy on at Shake Shack?
The doubles and loaded burgers (SmokeShack, Shack Stack) run 700 to 900 calories and 2,000 to 3,000 mg sodium, plus the fries, shakes, and concretes on the side. Keep it to a single and add water.