Five Guys has built its reputation on big, juicy burgers, greasy fries cooked in peanut oil, and decadent milkshakes. While delicious, these items are notoriously high in calories, saturated fat, and sodium, posing a challenge for anyone trying to stick to a nutritional diet. Thankfully, the brand's commitment to made-to-order food and a wide array of free vegetable toppings means you have more control than you might think. The key is knowing what to order and, more importantly, what to omit to create a more balanced meal without sacrificing flavor.
The Healthiest Menu Standouts
When navigating the Five Guys menu, the two most nutritionally sound choices are the veggie sandwich and the "little" hamburger ordered bunless or lettuce-wrapped. These items form the best foundation for a healthier meal, and how you build upon them makes all the difference.
The Veggie Sandwich
For many, the veggie sandwich is the clear winner for the single healthiest menu item. Standard preparation includes grilled onions, mushrooms, green peppers, lettuce, and tomatoes on a toasted bun. It is the lowest-calorie sandwich on the menu, containing around 280 calories before adding condiments. To make it even healthier, follow these tips:
- Hold the cheese: Opting for the standard veggie sandwich instead of the cheese version further reduces fat and calories.
- Go easy on the sauces: Skip the mayo and BBQ sauce, which are higher in calories and sugar, and stick to mustard for a zero-calorie kick.
- Pile on the veggies: Add extra free toppings like jalapeños, raw onions, and pickles for more fiber and flavor.
The Bunless "Little" Hamburger
If you're craving a burger, the "little" hamburger is your best option, as it contains a single patty instead of the two in a regular burger. To drastically cut calories and carbohydrates, request a lettuce wrap or a burger bowl instead of the bun. A bunless little hamburger can contain as few as 220 calories, compared to 540 for one with a bun. This makes it an excellent choice for low-carb or keto diets.
Strategic Customization is Key
Making smarter choices at Five Guys goes beyond just picking the right base. It's about customizing your meal to align with your nutritional goals.
Downsize Your Order
The most straightforward way to reduce the calorie count is to opt for the "little" versions of burgers and fries. A "little" order of Five Guys Style fries has a significantly lower calorie count than the regular or large size. Better yet, if you're eating with others, consider sharing the fries to enjoy the taste without overdoing it.
Load Up on Free Veggies
Five Guys offers a wide range of free vegetable toppings that can enhance your meal's nutritional value and fiber content for minimal calories. By adding grilled mushrooms, onions, green peppers, raw onions, lettuce, and tomatoes, you can add volume and flavor to your bunless burger or veggie sandwich, helping you feel fuller and more satisfied.
Watch Your Condiments
Condiments can quickly add hundreds of calories to your meal. For example, mayonnaise adds 110 calories per serving. Here’s a simple comparison of healthier vs. unhealthier condiment choices:
- Healthier Options: Mustard (0 cal), hot sauce, jalapeño peppers (5 cal)
- Less Healthy Options: Mayonnaise (110 cal), BBQ sauce (50 cal), cheese (70 cal)
Comparison Table: Standard vs. Healthy Five Guys Order
| Item | Standard Order | Healthy Customization |
|---|---|---|
| Main | Bacon Cheeseburger (920 cal) | Bunless Little Hamburger (approx. 220 cal) |
| Toppings | "All the Way" + Mayo (adds ~155 cal) | Grilled Onions, Mushrooms, Lettuce, Tomatoes (adds ~45 cal) |
| Side | Large Five Guys Style Fries (1314 cal) | A handful of complimentary Peanuts (approx. 170 cal) |
| Drink | Large Soft Drink (approx. 300 cal) | Water (0 cal) |
| Total Calories | ~2,689+ cal | ~435 cal |
Conclusion: Making Smart Choices Pays Off
While Five Guys is never going to be a low-calorie health food destination, making intentional choices can significantly impact your meal's nutritional profile. The best choices are always the simplest ones, like the veggie sandwich or a bunless "little" hamburger, and leveraging the abundance of fresh vegetable toppings. By making strategic swaps and watching your portion sizes, you can still enjoy the Five Guys experience as part of a balanced and healthy diet.
For more in-depth nutritional information and specifics, visit the official Five Guys nutrition and allergy page.
