Both Smashburger and Five Guys have carved out a niche in the premium fast-food market, emphasizing fresh ingredients and made-to-order meals. However, the 'healthier' reputation of this category is often a misnomer, as many standard menu items can be calorie bombs. For the health-conscious consumer, understanding the nutritional details of each chain's offerings is crucial for making informed decisions. While neither is a 'health food' restaurant, strategic ordering can make one a significantly better option than the other. Examining the staple burger, side, and alternative options reveals a clear winner for those prioritizing lower calorie, fat, and sodium intake.
Burger Battle: Smashburger vs. Five Guys
The fundamental difference between the two chains begins with their signature burgers. Five Guys is notorious for its two-patty standard burger, leading to a much higher starting calorie count than Smashburger's single-patty 'Classic Smash'. Five Guys' focus on a greasy, generous burger is part of its appeal but comes at a significant nutritional cost. Smashburger's namesake 'smash' technique results in a thinner patty with crispy edges, which can lead to a lower total calorie count when compared patty-for-patty. Customization is key at both restaurants, but the default builds present starkly different nutritional profiles.
Comparing Core Burger Offerings
| Feature | Smashburger (Classic Smash, single) | Five Guys (Hamburger, standard) |
|---|---|---|
| Calories | ~630 | ~700 |
| Total Fat | ~37g | ~43g |
| Saturated Fat | ~15g | ~19g |
| Sodium | ~1,630mg | ~430mg |
Note: Five Guys sodium figure for its standard hamburger is based on plain, whereas Smashburger includes standard toppings and sauces, which explains the high variance. This table illustrates the differences in a core burger, but customers should always consult official nutrition information for their specific order.
Side Dishes: A Calorie Minefield
While burgers are the main event, side dishes often push a fast-food meal into the unhealthy range. Both Five Guys and Smashburger are known for their fries, but they have different nutritional stories. Five Guys' fries are notoriously high in calories and fat, thanks to being cooked in peanut oil and served in generous portions. Even a 'Little' order can be heavy. Smashburger offers a variety of sides, including its signature rosemary and garlic Smashfries, as well as a lower-calorie tots option.
Making Smarter Side Selections
- Five Guys Fries: The large fries at Five Guys contain over 1,300 calories, making them a meal in themselves. Opting for the 'Little' size or skipping fries entirely is the best strategy. Sharing a large order among several people can also help manage intake.
- Smashburger Sides: The Tots are a standout healthy option, with a small portion containing only 240 calories. The regular Smashfries are also a better choice than Five Guys' offering, though still high in calories. Other options like crispy brussels sprouts also exist, but should be checked for nutritional content.
Customization and Healthier Alternatives
The most significant factor in determining which chain is healthier is not the standard menu, but the custom options available. Both restaurants offer ways to tailor your order, but Smashburger provides a wider variety of lean protein choices, making it easier to build a healthier meal from the ground up.
Healthier Ordering at Smashburger
- Swap your patty: Smashburger offers both grilled chicken and turkey burgers, which are generally leaner than beef. The grilled chicken sandwich, for example, is significantly lower in calories and sodium than a classic beef burger.
- Go bun-free: You can order any burger as a lettuce wrap to cut carbohydrates and calories.
- Minimize additions: Ask for no butter on the bun (if you're having one) and reduce or skip high-calorie sauces like mayo or the signature truffle mayo.
Healthier Ordering at Five Guys
- Go bun-less: Five Guys offers a 'Burger Bowl' or lettuce-wrapped option for any of its burgers, a great way to reduce calories and carbs.
- Choose 'Little': The 'Little Hamburger' is the lowest-calorie beef burger on the menu and is a more manageable portion size.
- Vegetable toppings: Load up on free toppings like grilled onions, mushrooms, green peppers, lettuce, and tomatoes to add flavor and nutrients with minimal calories.
Conclusion: Which Chain Comes Out on Top?
For most standard, default orders, Smashburger generally provides a less calorie-dense and lower-fat experience, primarily due to its standard single-patty burgers and better side options like tots. However, the sodium levels at Smashburger can be quite high, requiring careful attention to sauces and toppings. While a standard Five Guys meal is typically higher in calories and fat, particularly its fries, the potential for building a truly low-calorie, low-carb meal with a bunless 'Little Hamburger' or Veggie Sandwich makes it a competitive choice for the highly disciplined diner. Ultimately, the healthier choice depends on the individual's ordering strategy. A standard Smashburger meal is often the better baseline option, but a meticulously customized Five Guys order can sometimes be the healthiest option of all.
For a deeper dive into making healthy choices while eating out, consider exploring guides on mindful fast-food dining.
A Final Word on Healthy Eating
It's important to remember that the healthiest meal is one prepared at home, but when fast food is the only option, informed decisions are key. Both Smashburger and Five Guys are indulgences, not health food, but a few strategic choices can make a significant difference. Focusing on leaner proteins, smaller portions, and abundant vegetables is the universal strategy, no matter which restaurant you choose.
Healthier Ordering Examples
- Smashburger: Order a single turkey burger on a multigrain bun with extra lettuce, tomato, and pickles. Add a side of Tots instead of fries.
- Five Guys: Get a 'Little Hamburger' or 'Little Cheeseburger' lettuce-wrapped and loaded with all the grilled vegetables. Choose water or unsweetened iced tea instead of soda and skip the fries entirely.
