Low-Calorie, High Protein Options at Shake Shack (November 2025)

November 2025 update

You can absolutely hit your protein goals at Shake Shack without blowing your calories. The big wins: single patties, chicken, and bites, plus being intentional with bun/cheese/sauce. Below are the most reliable lower-calorie, higher-protein options (2025 menu), with friendly notes so you can order fast and leave full.

The Big List (Calories • Protein • Carbs • Fat • Sodium)

Burgers (single patty = best control)

1. Hamburger (single)
   370 kcal • 25 g P • 24 g C • 18 g F • 850 mg Na
   Leanest “real burger.” Add lettuce, tomato, onion, pickles for volume at near-zero calories.

2. Cheeseburger (single)
   440 kcal • 29 g P • 25 g C • 24 g F • 1,200 mg Na
   Cheesy and still macro-friendly.

3. ShackBurger® (single)
   500 kcal • 29 g P • 26 g C • 30 g F • 1,250 mg Na
   Signature flavor (cheese + ShackSauce). Ask for light sauce to trim calories.

4. Bacon Cheeseburger (single)
   500 kcal • 35 g P • 25 g C • 29 g F • 1,480 mg Na
   Great protein bump—skip fries to keep the meal tidy.

5. SmokeShack™ (single)
   570 kcal • 36 g P • 28 g C • 35 g F • 2,010 mg Na
   High flavor and protein; sodium is the tradeoff.

6. Shack Stack® (burger + ’Shroom patty)
   770 kcal • 40 g P • 50 g C • 45 g F • 1,700 mg Na
   Protein’s solid; calories climb fast—save for hungry days.

Component math (per add):
Bun +180 kcal / +7 g P • American cheese +70 kcal / +4 g P • ShackSauce +60 kcal • Bacon (2 slices) +70 kcal / +6 g P • Avocado +60 kcal • Lettuce wrap ≈ +5 kcal.

Chicken & Bites

1. Chicken Shack™ (fried chicken sandwich)
   550 kcal • 33 g P • 34 g C • 31 g F • 1,170 mg Na
   Big protein, crowd-pleaser. Keep sauces light elsewhere.

2. Avocado Bacon Chicken
   680 kcal • 40 g P • 37 g C • 42 g F • 1,480 mg Na
   Heavier but very filling; skip fries if you choose this.

3. Chicken Bites
   6-pc: 300 kcal • 17 g P | 10-pc: 510 kcal • 29 g P
   Great “protein side” to pair with a single burger instead of fries.

Dogs (simple, salty, surprisingly tidy)

1. Hot Dog (classic)
   350 kcal • 16 g P • 25 g C • 22 g F • 800 mg Na

2. Shack-Cago Dog®
   390 kcal • 17 g P • 32 g C • 22 g F • 1,490 mg Na
   All the veggie crunch; sodium climbs with toppings.

Veg Options (protein trade-offs)

1. ’Shroom Burger (cheese-filled mushroom)
   510 kcal • 18 g P • 49 g C • 27 g F • 670 mg Na
   Delicious, but lower protein per calorie.

2. Veggie Shack (single)
   630 kcal • 20 g P • 53 g C • 31 g F • 1,630 mg Na
   Go here for plant-based flavor; not a high-protein choice.

Fries & Sides (context = control)

• Regular Fries: 470 kcal • 6 g P • 63 g C • 22 g F • 740 mg Na

• Cheese Fries: 710 kcal • 12 g P • 64 g C • 44 g F

• Bacon Cheese Fries: 840 kcal • 24 g P • 65 g C • 52 g F
  Iconic but calorie-dense. If you want the taste, share a regular and spend most calories on protein.

Ready-to-Order Combos (copy/paste)

~400–500 kcal • 25–30 g protein

• Hamburger (single) + water or diet soda.

• Cheeseburger (single) + unsweet tea.

~550–650 kcal • 30–40 g protein

• ShackBurger (single, light sauce) + water.

• Chicken Bites 10-pc + side pickles (skip fries).

~700–800 kcal • 40–55 g protein

• Bacon Cheeseburger (single) + Chicken Bites 6-pc (share a few fries if you must).

• Chicken Shack + lettuce-heavy toppings (no extra sauces).

Smart Swaps That Save Big Calories (without losing flavor)

• Lettuce wrap > bun: drops ~180 kcal immediately.

• Cheeseburger vs. ShackBurger: similar protein; skipping ShackSauce saves ~60 kcal.

• Bacon or sauce (pick one): bacon adds ~70 kcal / +6 g P; ShackSauce adds ~60 kcal. Choose your joy.

• Bites instead of fries: 10-pc Chicken Bites: 510 kcal / 29 g P vs Cheese Fries: 710 kcal / 12 g P—more fullness, more protein.

Quick Picks by Goal

• Leanest “real burger”: Hamburger (single) — 370 kcal / 25 g P.

• Cheesy and still tidy: Cheeseburger (single) — 440 kcal / 29 g P.

• Big protein in a sandwich: Chicken Shack — 550 kcal / 33 g P.

• Protein side upgrade: Chicken Bites (10-pc) — 510 kcal / 29 g P (pair with a single burger).

Tiny Tips (that actually help)

• Load up lettuce, tomato, onion, pickles—big volume, minimal calories.

• Keep drinks “quiet” (water, diet, unsweet tea) so your calories buy protein, not sugar.

• Sodium runs high—hydrate after and add a potassium-rich snack later (banana, yogurt, beans).

Last Bite: Shack Flavor, Macro Math ✅

Stick to single patties, chicken, and bites, and use bun/cheese/sauce intentionally. You’ll get that Shake Shack hit and still walk away on-track. Tell me your daily calorie + protein targets and I’ll turn this into a week of ready-to-order Shack templates (400, 600, and 800 kcal sets).