What is healthiest at Shake Shack?

December 6, 2025 •

4 min read

While Shake Shack may not be a diet destination, its commitment to using quality ingredients and providing transparent nutritional information allows for more mindful choices. Making a healthier meal at a fast-food restaurant requires knowing what to order and how to modify it, which can make a significant difference in your calorie and sodium intake.

Quick Summary

This guide details the most nutritious choices at Shake Shack by examining burgers, sides, and drinks. We explore customizing your order with lettuce wraps and veggie toppings and provide a table comparing healthier item nutrition facts.

Key Points

Single Hamburger: Opt for the single hamburger with a lettuce wrap to minimize calories and carbs while still enjoying a beef burger.
Customized Veggie Shack: A vegan Veggie Shack in a lettuce wrap is one of the lowest-calorie and most fiber-rich menu items.
Choose Low-Calorie Drinks: Stick with organic iced tea or water, which have minimal calories and no added sugar.
Be Mindful of Sauces and Cheese: Omitting or reducing high-fat, high-sodium additions like cheese and ShackSauce significantly improves the nutritional profile.
Moderate Your Sides and Desserts: Share an order of regular fries or opt for a single vanilla custard cup to keep portion sizes in check.
Leverage Fresh Veggies: Maximize your meal's nutrition by adding free veggie toppings like lettuce, tomato, and onion.

Navigating the Shake Shack Menu for Better Health

Eating healthy at a fast-food chain like Shake Shack is all about making strategic choices and being willing to customize your order. Simply selecting a different burger or skipping a high-calorie sauce can dramatically change the nutritional profile of your meal. With a focus on protein, fewer carbs, and less saturated fat, a satisfying and healthier meal is within reach.

The Healthiest Burgers and Sandwiches

When it comes to the main event, your choices significantly impact your meal. While Shake Shack's classic beef burgers are delicious, they can be high in calories and fat. The key is to opt for smaller, simpler versions and consider the plant-based alternatives.

The Single Hamburger: This is your best bet for a traditional beef burger. At 370 calories and 18g of fat, it is substantially lighter than a Single ShackBurger®, which includes cheese and sauce, and a massive step down from any of the double burgers. Order it with a lettuce wrap instead of a bun to save even more calories and carbs, then load up on free veggie toppings like onion, tomato, and pickles.
The Veggie Shack™: When ordered vegan and with a lettuce wrap, the Veggie Shack becomes one of the most nutritious items on the menu. This vegetable and grain-based patty is topped with avocado, tomato, and shredded lettuce. By omitting the cheese, crispy onions, and mayo, and using a lettuce wrap, you can get a satisfying burger at only 310 calories.
The 'Shroom Burger: While a vegetarian option, the 'Shroom Burger (fried portobello mushroom stuffed with melted cheese) is surprisingly high in fat and sodium. A lettuce-wrapped Veggie Shack is a better choice if health is your priority.

Savvy Sides and Drinks

Fries and shakes are a signature part of the Shake Shack experience but can derail a healthy meal plan. Moderation and smart swaps are crucial.

Crinkle Cut Fries (Regular): If you absolutely must have fries, a regular-sized order is the way to go. Sharing with a friend is an even better strategy to keep calories and fat in check. Skip the cheese and bacon versions, which pile on significant calories and sodium.
Organic Iced Tea: The best drink choice is the organic iced tea. At just 5 calories for a small, it is a no-sugar, no-calorie way to stay hydrated and cleanse your palate. Other low-sugar drink choices include unsweetened iced tea and water.

Making Smart Shake and Custard Choices

Desserts at Shake Shack are notoriously rich. If you want a sweet treat, here's how to manage it.

Single Vanilla Custard Cup: The single vanilla cup is the clear winner for a healthier dessert. It's a reasonably portioned indulgence that is much lower in calories and fat than any of the shakes or concretes.
Mix-ins: For an antioxidant boost, add some cocoa nibs to your vanilla custard. Avoid high-calorie mix-ins like blondies or cookies.

Comparison of Healthy Shake Shack Options


Item	Calories	Fat (g)	Sodium (mg)	Notes
Single Hamburger (Lettuce Wrap)	195	12	705	Excellent protein source; omit cheese and sauce.
Veggie Shack (Vegan, Lettuce Wrap)	310	18	900	High fiber, full of veggies; omit mayo and cheese.
6-piece Chicken Bites	300	19	780	White meat option; choose sauce wisely or omit.
Regular Crinkle Cut Fries	470	22	740	Can be high in calories; best for sharing.
Single Vanilla Custard Cup	280	15	180	Best dessert option in moderation.

Customizing for Better Nutrition

Beyond just choosing the right base item, modifications can make a big difference. Don't be afraid to ask for specific changes to fit your goals.

Go for a Lettuce Wrap: Replacing the bun on any burger with a lettuce wrap saves you substantial calories and carbohydrates, and it's a great choice for those following a low-carb diet.
Hold the Sauce and Cheese: ShackSauce and cheese add significant calories, fat, and sodium. Ask for your burger or hot dog without them, or request the sauce on the side so you can control the amount you use.
Add Extra Veggies: Free toppings like lettuce, tomato, pickles, and onion add flavor, fiber, and nutrients without excess calories.

Consider the Sourcing and Preparation

Shake Shack prides itself on using quality, never-frozen ingredients, including 100% Angus beef and all-natural chicken. While this contributes to a better-quality fast-food experience, it doesn't automatically mean the meal is healthy. Items like the 'Shroom Burger, while vegetarian, are deep-fried and can be high in fat. It's a reminder that preparation methods matter as much as the ingredients themselves.

Conclusion

While a trip to Shake Shack is a treat, it's possible to make smarter and more nutritious choices. The healthiest overall option is often a modified Veggie Shack or a single hamburger on a lettuce wrap, paired with a low-calorie drink like iced tea. By paying attention to portion sizes, customizations, and ingredient preparation, you can enjoy a flavorful meal without completely derailing your health goals. Remembering that fast-food should be an occasional treat, not a dietary staple, is the ultimate key to a balanced diet.

Frequently Asked Questions

Yes, the Veggie Shack can be a very healthy option, especially when modified. Order it vegan (without cheese or mayo) and with a lettuce wrap to make it one of the lowest-calorie and most nutritious items on the menu.

The best low-calorie burger is the Single Hamburger. By ordering it on a lettuce wrap and holding the cheese and sauce, you can significantly reduce its caloric content while still getting a good amount of protein.

To make your meal low-carb, opt for a lettuce wrap instead of a bun. Any burger patty or the 6-piece Chicken Bites can be ordered this way. The burger patty alone has zero carbs.

The regular crinkle-cut fries are the best side option, but they are still high in calories and fat. It's recommended to share them with a dining companion or order them in moderation.

The Single Vanilla Custard Cup is the lowest-calorie dessert option available. It offers a reasonably portioned indulgence compared to the rich, high-calorie shakes and concretes.

For a healthier meal, it is best to avoid the 'Shroom Burger. Despite being a vegetarian option, it is deep-fried and stuffed with cheese, giving it a higher fat and sodium content than other options like a modified Veggie Shack or Single Hamburger.

The Organic Iced Tea is the most recommended drink, with a very low-calorie count. Water is also an excellent choice, and the Fifty/Fifty (half lemonade, half iced tea) is a decent compromise.