Pit StopShake Shack: high-protein, low-calorie picks
Here are the 258 Shake Shack items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Shake Shack publishes (see the source).
167 items are 400 calories or less. 39 have 30 g of protein or more. The most protein at 400 calories or less is Single Hamburger (25 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Single Hamburger1 serving | 370 | 25 | 24 | 18 |
| ShackBurger, Single Lettuce Wrap1 serving | 330 | 23 | 3 | 25 |
| Egg White Light (Dbl Egg)1 serving | 340 | 19 | 26 | 18 |
| Chicken Bites (6 piece)6 pieces | 350 | 18 | 28 | 18 |
| Egg and Cheese Sandwich1 serving | 340 | 17 | 25 | 19 |
| Shack-Cago Dog1 serving | 390 | 17 | 32 | 22 |
| Hot Dog1 serving | 350 | 16 | 25 | 22 |
| Egg White Light1 serving | 320 | 15 | 26 | 18 |
| Grilled Cheese1 serving | 320 | 14 | 25 | 18 |
| Mac & Cheese Bites1 serving | 360 | 10 | 38 | 19 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| ShackBurger, Double Lettuce Wrap1 serving | 580 | 45 | 3 | 43 |
| Double Hamburger1 serving | 560 | 44 | 24 | 30 |
| Single SmokeShack1 serving | 600 | 36 | 28 | 38 |
| Bacon Cheeseburger, Single1 serving | 530 | 35 | 25 | 32 |
| Chicken Shack1 serving | 550 | 33 | 34 | 31 |
| Black Truffle Burger, Single1 serving | 570 | 32 | 32 | 34 |
| Chicken Bites (10 piece)10 pieces | 580 | 31 | 47 | 30 |
| Sausage Breakfast Sandwich1 serving | 530 | 30 | 28 | 32 |
| Avocado Bacon Burger Lettuce Wrap, Single1 serving | 430 | 29 | 3 | 33 |
| SmokeShack, Single Lettuce Wrap1 serving | 430 | 29 | 5 | 32 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Triple Hamburger1 serving | 750 | 63 | 8.4 |
| ShackBurger, Double Lettuce Wrap1 serving | 580 | 45 | 7.8 |
| SmokeShack, Double Lettuce Wrap1 serving | 690 | 52 | 7.5 |
| Avocado Bacon Burger Lettuce Wrap, Double1 serving | 690 | 51 | 7.4 |
| Bacon Cheeseburger, Double1 serving | 790 | 58 | 7.3 |
| Double Cheeseburger1 serving | 700 | 51 | 7.3 |
| Double ShackBurger1 serving | 760 | 51 | 6.7 |
| Chicken Shack Lettuce Wrap1 serving | 420 | 27 | 6.4 |
| ShackBurger Gluten Free Bun, Double1 serving | 740 | 47 | 6.4 |
| Single SmokeShack1 serving | 600 | 36 | 6.0 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sausage Breakfast Sandwich1 serving | 530 | 30 | 28 | 32 |
| Bacon Egg and Cheese Sandwich (Dbl Egg)1 serving | 520 | 29 | 26 | 33 |
| Bacon Egg and Cheese Sandwich1 serving | 430 | 23 | 26 | 26 |
| Egg and Cheese Sandwich (Dbl Egg)1 serving | 430 | 23 | 26 | 25 |
| Egg White Light (Dbl Egg)1 serving | 340 | 19 | 26 | 18 |
| Egg and Cheese Sandwich1 serving | 340 | 17 | 25 | 19 |
| Egg White Light1 serving | 320 | 15 | 26 | 18 |
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Questions
What item under 1,000 calories has the most protein at Shake Shack?
SmokeShack, Triple Lettuce Wrap (1 serving): 74 g protein, 950 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Shake Shack?
At 400 calories or less, the most protein comes from Single Hamburger (1 serving): 25 g protein, 370 calories; ShackBurger, Single Lettuce Wrap (1 serving): 23 g protein, 330 calories; Egg White Light (Dbl Egg) (1 serving): 19 g protein, 340 calories.
What is a high-protein breakfast at Shake Shack?
Sausage Breakfast Sandwich (1 serving): 30 g protein, 530 calories; Bacon Egg and Cheese Sandwich (Dbl Egg) (1 serving): 29 g protein, 520 calories; Bacon Egg and Cheese Sandwich (1 serving): 23 g protein, 430 calories.
Where do these Shake Shack numbers come from?
From the nutrition information Shake Shack publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.