What is the healthiest option at Smashburger? A guide to mindful ordering

January 13, 2026 •

4 min read

Mindful fast food ordering can significantly reduce calories and sodium intake. Finding the healthiest option at Smashburger depends on prioritizing lean proteins, minimizing saturated fats, and making smart substitutions to balance your meal without sacrificing flavor.

Quick Summary

An analysis of Smashburger's menu reveals the healthiest choices and crucial customization tips for a nutritious meal. This guide explores the best options, including turkey burgers, grilled chicken, and salads, with advice on smart swaps for lower calories and sodium.

Key Points

Prioritize Customization: The healthiest order is often a custom one, tailored to reduce high-calorie, high-sodium additions.
Choose Leaner Protein: Opting for a turkey patty or grilled chicken over standard beef or fried chicken saves calories and saturated fat.
Swap the Bun: Using a lettuce wrap instead of the standard brioche bun is an easy way to cut carbs and calories.
Rethink Your Sauce: Replace high-calorie mayo or ranch with mustard or a lighter dressing to control fat and sodium.
Select Healthier Sides: Choose a side salad with vinaigrette or Tots over regular fries to lower total calories and fat.
Request No Butter: Asking to hold the butter on the bun and grilled proteins can reduce calories without sacrificing flavor.

Navigating the Smashburger Menu for Optimal Health

Choosing a healthier meal at a fast-food restaurant like Smashburger is not about complete avoidance, but about making informed decisions. By focusing on protein sources, reducing unnecessary fats from sauces and toppings, and selecting smarter sides, you can create a satisfying meal that aligns with your dietary goals. The key is often in the customization, turning a standard, high-calorie meal into a more balanced one.

The Top Healthiest Contenders on the Menu

The Customizable Turkey Burger

One of the best choices for a nutritious meal is the turkey burger. Choosing a turkey patty over beef can reduce saturated fat and calories, providing a leaner protein source. To maximize its health benefits, you can customize it by requesting a lettuce wrap instead of the standard brioche bun, which is often buttered. A lighter spread like mustard can replace high-calorie mayo or ranch, and loading up on fresh vegetables such as lettuce, tomatoes, and red onions adds essential nutrients and fiber.

The Classic Grilled Chicken Sandwich

For those who prefer chicken, the Classic Grilled Chicken Sandwich is a far better choice than the fried alternatives. It offers a good source of protein with significantly fewer calories and less fat. To make this option even healthier, ask for no butter on the grilled chicken or the multigrain bun. Topping it with fresh lettuce and tomato will keep it light and satisfying. While the sodium content is still relatively high, it is a considerable improvement over many other menu items.

The Smart Salad Choice

Salads at Smashburger, when customized properly, can be excellent healthy options. For example, the Classic Smashcobb Salad, featuring spring mix, grilled chicken, egg, and vegetables, is a solid choice. The trick is to avoid high-calorie dressings like the ranch, which can add hundreds of calories. Instead, opt for the lighter balsamic vinaigrette. Furthermore, be sure to request the hard-boiled egg and any other protein toppings without butter. For a basic, low-cal side, the Garden Salad with vinaigrette is a simple and effective choice.

Comparison Table: Healthiest Protein Options


Item	Calories (approx.)	Protein (approx.)	Saturated Fat (approx.)	Key Modifications
Craft Your Own Turkey Burger	Lowered by customizations (e.g., 500-600)	High	Reduced via customizations	Lettuce wrap, no mayo, mustard or light sauce, extra veggies
Classic Grilled Chicken Sandwich	~430	High	Lowered via customizations	No butter on chicken or bun
Black Bean Burger	~480 (standard build)	Moderate	Low	Lettuce wrap, no cheese, light sauce (not vegan-friendly by default)
Classic Smashcobb Salad (Grilled Chicken)	~450 (no dressing)	High	Reduced via customizations	Light vinaigrette, no buttery proteins

Customization Strategies for a Healthier Meal

Swap Your Bun: A lettuce wrap is the easiest way to slash carbs and calories. Smashburger also offers a gluten-free bun option.
Limit Sauces: High-fat sauces like mayo and special spreads can inflate calorie and fat counts dramatically. Opt for mustard or ask for sauce on the side to control your portion.
Embrace Veggies: Pile on the fresh, crunchy vegetables like lettuce, tomato, onions, and pickles for added fiber and nutrients without the extra calories.
Choose a Smarter Side: The Smashfries are lower in sodium than the regular fries and contain rosemary and olive oil, making them a better choice. Tots are another lower-calorie side. The best side, however, is a simple Garden Salad with vinaigrette.
Skip the Butter: A key tip from nutritional experts is to request that your bun, and even grilled chicken, not be buttered, which can shave off 60 calories instantly.

The Final Verdict on the Healthiest Option at Smashburger

While no single item is unequivocally the healthiest, the clear winner for a balanced, protein-rich meal is a customized Turkey Burger or Grilled Chicken Sandwich. By making simple substitutions, like opting for a lettuce wrap and a lighter sauce, you can significantly reduce calories, fat, and sodium. The Classic Smashcobb Salad with grilled chicken and vinaigrette is another stellar choice for those craving fresh vegetables. The most important lesson is that mindful ordering, not menu avoidance, is the true path to a healthier fast-food experience. For more insights on making smart fast-food choices, consider resources like Eat This, Not That!.

Conclusion: Your Healthier Smashburger Strategy

The healthiest option at Smashburger is not a single item but a combination of smart choices. Start by choosing a lean protein like turkey or grilled chicken. Next, customize it by using a lettuce wrap and a low-calorie sauce like mustard. Add plenty of fresh vegetables. Finally, pair your meal with a side salad and vinaigrette to complete a balanced and delicious meal. These simple adjustments prove that you can enjoy the food you love while staying on track with your health goals. It's about building your own better burger.

Frequently Asked Questions

The lowest calorie burger is a customized creation. A single turkey patty on a lettuce wrap, with mustard and fresh veggies, will be one of the lowest calorie options.

Yes, you can make the black bean burger healthier by ordering it on a lettuce wrap and skipping high-calorie cheese or sauces. The patty itself is a nutritious, high-fiber, and lower-fat option.

Salads can be healthy, but you must be careful with toppings and dressings. The Classic Smashcobb Salad with grilled chicken is a good choice if you swap the high-calorie ranch dressing for balsamic vinaigrette.

To reduce sodium, choose a single patty over a double, opt for grilled chicken over beef or fried chicken, and be mindful of sauces and toppings, as many can be very high in sodium.

Compared to fried chicken or a double beef burger, the Classic Grilled Chicken Sandwich is a healthier choice. You can make it even better by asking for no butter on the bun or the chicken.

Yes, Smashburger offers a veggie burger made with black beans. To make it vegan, you need to skip the standard bun, cheese, and mayo, opting for a lettuce wrap instead.

The healthiest side dish is a side Garden Salad with balsamic vinaigrette. The Tots are a decent low-calorie alternative to regular fries.