Shake Shack Nutrition – Facts and complete guide
Shake Shack is recognized all over the world for its mouth-watering burgers, delicious crinkle-cut fries, and probably the best frozen custard shakes in the universe. But if you’re on a diet, you might be asking: how do Shake Shack’s menu items stack up nutritionally? Regardless if you are calorie counting, protein tracking, or just in need of allergen information, this guide can be quite helpful. It basically gives you the nutrition breakdown at Shake Shack. So, you can keep on eating without feeling bad about it (or at least with the knowledge you have!).
Why Shake Shack Nutrition Matters
Fast food is often the scapegoat of the diet world, but Shake Shack menu is just a little different in this regard. Their meals, being made of such ingredients as hormone-free beef, cage-free eggs, and non-GMO potato buns, are being promoted as less near typical fast food and more like some “upscale” version of it. However, sizes and flavors still are what keep calories from going up slowly. So, the reason why the nutrition breakdown is key for you to make the right choice aligned with your life.
Shake Shack Burgers
Burgers rule the roost at Shake Shack, so let’s start there. They pack a punch in flavor and calories.
ShackBurger (Single)
- Calories: 550
- Fat: 34 grams (15 grams saturated)
- Carbs: 26 grams
- Protein: 31 grams
- Sodium: 1,250 milligrams
What’s Up: This burger’s got a beef patty, cheese, lettuce, tomato, and ShackSauce on a potato bun. At 550 calories, it’s a solid meal. The fat comes mostly from the beef and cheese, while protein keeps you full. Sodium’s high, over half a day’s worth, thanks to the sauce and seasoning.
Double ShackBurger
- Calories: 790
- Fat: 51 grams (24 grams saturated)
- Carbs: 27 grams
- Protein: 51 grams
- Sodium: 1,910 milligrams
What’s Up: Double the patties, double the fun, and almost double the calories. You’re looking at a hefty dose of fat and protein here. It’s a beast of a burger, perfect if you’re starving, but it’s not light.
Veggie Options: Shroom Burger
- Calories: 510
- Fat: 27 grams (11 grams saturated)
- Carbs: 49 grams
- Protein: 18 grams
- Sodium: 1,210 milligrams
What’s Up: No meat here—just a fried portobello mushroom stuffed with cheese. It’s lower in protein than beef but higher in carbs from the breading. Still tasty, still filling.Quick Tip: Skip the cheese or sauce to drop 50-100 calories. Go bunless if you’re cutting carbs, Shake Shack wraps it in lettuce for you.
Shake Shack Fries
Fries are a must for most, but they add up fast.
Classic Fries
- Calories: 470
- Fat: 22 grams (4.5 grams saturated)
- Carbs: 63 grams
- Protein: 7 grams
- Sodium: 780 milligrams
What’s Up: These crinkle-cuts use non-GMO potatoes and soybean oil. At 470 calories, they’re a hefty side. Carbs dominate from the starch, with a decent fat hit from frying.
Cheese Fries
- Calories: 710
- Fat: 42 grams (16 grams saturated)
- Carbs: 68 grams
- Protein: 14 grams
- Sodium: 1,380 milligrams
What’s Up: Add cheese sauce, and calories jump. Fat doubles, sodium spikes, and you get a little more protein. It’s a treat, not a health hack.
Quick Tip: Split fries with a friend to halve the damage. Ask for light salt if sodium’s a worry.
Shake Shack Shakes & Frozen Custard
Shakes are Shake Shack’s dessert crown jewel, but they’re calorie bombs.
Vanilla Shake
- Calories: 680
- Fat: 36 grams (22 grams saturated)
- Carbs: 76 grams
- Protein: 16 grams
- Sodium: 430 milligrams
What’s Up: Made with real custard, this shake’s creamy and rich. Sugar drives the carbs, fat comes from cream, and 680 calories make it a meal on its own.
Black & White Shake
- Calories: 770
- Fat: 38 grams (23 grams saturated)
- Carbs: 91 grams
- Protein: 17 grams
- Sodium: 470 milligrams
What’s Up: Vanilla custard meets fudge sauce. More sugar, more calories 770 total. It’s a sugar rush with a fat kicker.
Quick Tip: Grab a small size (if available) or share it. Skip whipped cream to save 50 calories.
Frozen Custard
- Classic Shake (Vanilla, Chocolate, etc.): ~740 calories | 42g fat | 20g protein | 70g carbs
- Specialty Shakes (seasonal flavors): ~750–850 calories depending on ingredients
- Frozen Custard (Single Scoop): ~230 calories | 12g fat | 5g protein | 22g carbs
👉 Tip: Opt for a single scoop of custard instead of a full shake if you’re watching calories.
Breakfast Bites
Breakfast at Shake Shack hits select spots like airports. Here’s the scoop.
Bacon, Egg N’ Cheese
- Calories: 480
- Fat: 29 grams (12 grams saturated)
- Carbs: 29 grams
- Protein: 28 grams
- Sodium: 1,340 milligrams
What’s Up: Cage-free egg, bacon, and cheese on a potato bun. Protein’s high, fat’s from bacon and cheese, and sodium’s a biggie.
Egg N’ Cheese
- Calories: 370
- Fat: 20 grams (9 grams saturated)
- Carbs: 29 grams
- Protein: 18 grams
- Sodium: 860 milligrams
What’s Up: No bacon, fewer calories—370 total. It’s lighter but still salty.
Quick Tip: Pair with black coffee (zero calories) instead of a sugary drink.
Chicken & More: Other Menu Stars
Shake Shack’s got more than burgers and fries.
Chicken Shack
- Calories: 590
- Fat: 36 grams (7 grams saturated)
- Carbs: 35 grams
- Protein: 33 grams
- Sodium: 1,650 milligrams
What’s Up: Crispy chicken, lettuce, pickles, and buttermilk herb mayo. Protein’s solid, but sodium’s sky-high from the breading and sauce.
Hot Dog
- Calories: 390
- Fat: 24 grams (10 grams saturated)
- Carbs: 29 grams
- Protein: 16 grams
- Sodium: 1,240 milligrams
What’s Up: Beef frank on a bun. Lower calories than a burger, but the sodium’s still a punch.
Quick Tip: Skip the mayo on the Chicken Shack to cut fat. Add veggies to the dog for free crunch.
What’s Good About Shake Shack Nutrition?
Shake Shack does some things right:
- Quality Ingredients: No antibiotics in the meat, cage-free eggs, non-GMO potatoes. That’s a step up from some fast-food spots.
- No Trans Fats: They fry in soybean oil, not sketchy stuff.
- Protein Power: Burgers and chicken pack protein to keep you full.
What’s Not So Great?
It’s not all sunshine:
- High Sodium: Most items top 1,000 milligrams—half a day’s limit. Too much salt can mess with your blood pressure.
- Fat City: Cheese, sauces, and frying add fat fast. Saturated fat’s high in shakes and fries.
- Calorie Overload: A ShackBurger, fries, and shake? That’s 1,700+ calories—almost a whole day’s worth for some kids.
How to Eat Smarter at Shake Shack
You don’t have to ditch Shake Shack to stay on track. Try these hacks:
- Go Single: Stick to a single patty or smaller portions.
- Skip Extras: No cheese, no sauce—save 100+ calories.
- Split It: Share fries or a shake with a buddy.
- Drink Water: Ditch soda (200+ calories) for zero-calorie H2O.
Check the Site: Shake Shack lists nutrition online—peek before you order.
Drinks & Beverages
- resh Lemonade (Small): ~150 calories
- Fresh Brewed Iced Tea (Unsweetened): 0 calories
- Shack-made Lemonade & Iced Tea Blend (50/50): ~80 calories (small)
- Fountain Soda (Regular): ~150–200 calories depending on flavor
👉 Tip: Stick to unsweetened iced tea or water to balance out a heavy meal.
Comparing Shake Shack to the Competition
How does it stack up? Let’s see:
- McDonald’s Big Mac: 540 calories, 29g fat, 1,040mg sodium. Similar to a ShackBurger but with less protein.
- In-N-Out Burger with Fries: 670 calories total, 41g fat. Shake Shack’s combo is heavier.
- Five Guys Fries: 953 calories—way more than Shake Shack’s 470.
Shake Shack sits in the middle—higher quality, higher calories than some, but not as wild as Five Guys.
Special Diets: Can You Make It Work?
- Vegetarian: Shroom Burger and plain fries work. Watch the cheese if you’re strict.
- Gluten-Free: Burgers sans bun or fries (dedicated fryers in most spots). Check sauces—ShackSauce has gluten.
- Low-Carb: Bunless burgers or breakfast sandwiches. Skip fries and shakes.
Ask staff about allergens, they’re usually cool about it.
The Bottom Line
Shake Shack’s food rocks because it’s tasty and made with care. But it’s not a health food haven—calories, fat, and salt add up quick. A ShackBurger and fries hit 1,020 calories; toss in a shake, and you’re at 1,700. That’s fine for a treat, not every day. Balance it with lighter meals later, and you’re golden.