Sonic vs. Dairy Queen, by the numbers

Sonic publishes nutrition for 158 items and Dairy Queen for 146. The typical Sonic item is lighter (median 450 calories vs 560), Sonic has the single highest-protein item, and Sonic has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.
Menus:
Sonic menuLow-calorie SonicDairy Queen menuLow-calorie Dairy Queen
Items with published nutrition
Sonic: 158
Dairy Queen: 146
Median calories per item
Sonic: 450
Dairy Queen: 560
Real meals under 500 calories (15 g+ protein)
Sonic: 13
Dairy Queen: 7
Lightest real meal (15 g+ protein)
Sonic: Crispy Tenders (3 pc.) (260 calories, 21 g protein)
Dairy Queen: Hamburger (320 calories, 15 g protein)
Most protein
Sonic: All-American Bacon Sonic Smasher™ (Triple) (860 calories, 52 g protein)
Dairy Queen: Parmesan Garlic Sauced & Tossed Chicken Strip Basket (6 Piece) (1630 calories, 51 g protein)
Most protein per 100 calories
Sonic: Crispy Tenders (5 pc.) (8.1 g)
Dairy Queen: Hamburger (Triple) (5.4 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Sonic: 0
Dairy Queen: 0
Median sodium per item
Sonic: 620 mg
Dairy Queen: 340 mg

Lightest burger

Sonic ›
Jr Burger
per burger · 11g protein · 24g carbs · 14g fat
270 kcal
Dairy Queen ›
Hamburger
per burger · 15g protein · 36g carbs · 13g fat
320 kcal

Lightest chicken sandwich

Sonic ›
Crispy Chicken Sandwich
per sandwich · 24g protein · 52g carbs · 24g fat
520 kcal
Dairy Queen ›
Spicy Chicken Strip Sandwich
per serving · 18g protein · 63g carbs · 23g fat
530 kcal

Lightest fries

Sonic ›
Groovy Fries (Small)
per small · 2g protein · 28g carbs · 16g fat
260 kcal
Dairy Queen ›
Fries (Kids')
per serving · 3g protein · 23g carbs · 8g fat
170 kcal

Lightest nuggets or tenders

Sonic ›
Crispy Tenders (3 pc.)
per 3 pc. · 21g protein · 16g carbs · 12g fat
260 kcal
Dairy Queen ›
Chicken Strips (2 pc)
per 2 pc · 13g protein · 28g carbs · 13g fat
280 kcal

Lightest sub or sandwich

Sonic ›
Grilled Cheese Sandwich
per sandwich · 13g protein · 42g carbs · 20g fat
390 kcal
Dairy Queen ›
Spicy Chicken Strip Sandwich
per serving · 18g protein · 63g carbs · 23g fat
530 kcal

Lightest shake

Sonic ›
Strawberry Shake (Mini)
per mini · 6g protein · 54g carbs · 14g fat
360 kcal
Dairy Queen ›
OREO® Cookie Blizzard (Mini)
per blizzard · 7g protein · 48g carbs · 12g fat
330 kcal

Lightest dessert

Sonic ›
Sonic Blast® with Oreo® Cookie Pieces (Mini)
per mini · 7g protein · 58g carbs · 13g fat
370 kcal
Dairy Queen ›
Pineapple Sundae (Small)
per sundae · 6g protein · 38g carbs · 7g fat
230 kcal

Questions people ask

Which is healthier, Sonic or Dairy Queen?

By the numbers, Sonic has the lighter typical item and Sonic the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 13 at Sonic and 7 at Dairy Queen.

Which has more protein, Sonic or Dairy Queen?

Sonic: All-American Bacon Sonic Smasher™ (Triple) has 52 g. For protein without the calories, Sonic's Crispy Tenders (5 pc.) leads at 8.1 g per 100 calories.

Which is better for keto, Sonic or Dairy Queen?

Sonic has more meals under 10 g net carbs with 15 g of protein (0 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

Sonic's and Dairy Queen's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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