Sonic Drive-In, with its nostalgic 1950s vibe and carhop service, offers a vast menu, including a wide array of signature drinks. For those on a sugar-free or low-carb diet, navigating this menu can seem daunting. However, with a little research and some smart choices, you can enjoy delicious and guilt-free options. This article explores the best healthy Sonic diet drinks.
Sonic's Appeal and the Importance of Healthy Choices
Sonic has captured hearts by emulating the classic Americana drive-in dining experience. Rather than waiting in a drive-thru line, customers can pull up to individual menu panels and have their food delivered to their cars. This nostalgic sentiment extends to its extensive drink menu.
Given the high sugar content in many fast-food beverages, it's crucial to make informed choices. Caroline Thomason, RD, CDCES, a dietitian, nutrition expert, and diabetes educator, notes that sugars are mostly empty calories. The American Heart Association recommends limiting added sugar to no more than 6% of daily calories. Therefore, understanding the nutritional content of Sonic's drinks is essential for health-conscious consumers.
Top Sugar-Free and Low-Carb Sonic Drink Options
Until you begin to research the different diet (sugar-free drinks) add-ins, you probably did not know that the Sonic Drive-In had so many diet options. Some have zero calories and some are low calorie soft drinks.
1. Unsweetened Iced Tea with Sugar-Free Add-Ins
My favorite Sonic drink has always been this Peach Unsweet Iced Tea. Usually, I take my own sweetener, because I like Stevia. And, I would add a couple packets of Stevia to my tea and it would be perfect. Unsweetened iced tea is a great low-carb beverage. You can request lemon slices and sugar-free sweeteners in it. I like to carry zero-sugar sweetener packets for occasions such as this.
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One of the best options is unsweetened iced tea. To enhance the flavor, Sonic offers a variety of sugar-free flavor add-ins, including:
- Diet Cherry Sugar-Free
- Diet Lime
- Blackberry Sugar-Free
- Mango Sugar-Free
- Peach Sugar-Free
- Raspberry Sugar-Free
The Mango sugar-free Add-in sounds wonderful - a Mango Unsweet Iced Tea! Yummy!
2. Diet Soda with Flavor Add-Ins
I love my Peach Unsweet Iced Tea, but I my diet sodas too. Especially, a Diet Cherry Diet Dr. Pepper! Sonic offers several diet soda options, including:
- Diet Coke
- Diet Dr. Pepper
- Coke Zero Sugar
These can be further customized with sugar-free flavor add-ins. For example, a Diet Cherry Diet Dr. Pepper or a Coke Zero Sugar with Diet Cherry Add-in are both excellent choices.
3. Diet Cherry Limeade and Diet Limeade
Diet Cherry Limeade - We’ll start with my favorite low-carb drink at Sonic. Diet Cherry Limeade is my go-to. The base is Sprite Zero, with fresh limes, sugar-free cherry syrup and cherries. I always order mine WITHOUT the cherries to save carbs. Sonic’s Diet Cherry Limeade is a healthy option at Sonic, considering it’s low in calories and sugar,” explains Bishoff. “The medium size only contains 2 grams of sugar and has 20 calories.
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Diet Limeade - This is simply limeade made with sprite zero and fresh limes. At this point, you could add a different sugar-free flavor.
4. Green Mountain Coffee Roasters Hot Coffee
The best keto or sugar free drink is Sonic’s Green Mountain coffee roasters hot coffee. A regular size (16 oz) has 0 calories, 0 net carbs and 0 sugar. Most Sonics carry the artificial sweeteners Sweet & Low and Splenda.
5. Water with Optional Sugar-Free Flavor
Sonic water bottle (16.9 oz) has no calories, no net carbs and no sugar. Sonic water isn’t just ordinary water. Their water comes with that famous Sonic pebble ice we know and love! Did you know you can buy their ice by the bag at some Sonic Drive-ins? In addition, many people like adding a sugar-free flavor to the water. It’s so refreshing on a hot summer day!
Drinks to Avoid
Beverages to Avoid - Ocean water is very popular, but the blue coconut flavor add-in isn’t low carb, so best avoid it.
Slushes: The Sonic slushes may be sugar free, but not keto. “Some of the slushes are labeled ‘real fruit’ and that can be very deceiving for a consumer,” says Sheri Berger, RDN, CDCES. “The American Heart Association recommends limiting added sugar to no more than 6% of calories per day,” Berger adds. The slushes are also high in carbs and sugar. “I would recommend skipping all the slushes from Sonic; they are high-calorie beverages,” says Berger.
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- Cranberry Slush: “With 310 calories per medium beverage, the Cranberry Slush is [one of the] worst [choices] of all the ‘Regular Slush’ options,” says Thomason.
- Strawberry Slush: “A medium ‘real fruit’ strawberry slush contains 290 calories and 77 grams of sugar, not indicating how much sugar is added versus natural,” says Berger. The strawberry slush is an unhealthy option at Sonic due to the high sugar content,” says Bishoff. “The sugar content ranges between 38-167 grams of sugar in the mini and [the 44 oz.] Route 44 size, respectively. The mini size contains 140 calories, while the Route 44 contains 610 calories.
- Lemonade and Limeade Slushes: “Out of all the slush options, the Lemonade and Limeade [slushes] are tied for highest total calories and added sugar, [so] we wouldn’t necessarily call them healthy,” says Thomason.
- Blue Raspberry Slush: “A medium Blue Raspberry Slush contains 270 calories and 71 grams of added sugar,” says Catherine Karnatz, RD, a registered dietitian based in Hampton, VA.
- Mango and Peach Slushes: “The Mango and Peach Slush menu options at Sonic both contain the lowest total calories,” says Thomason. “But before you get too excited, there are 250 total calories per medium serving and 66 grams of added sugars.
Ocean Water: Ocean water is very popular, but the blue coconut flavor add-in isn’t low carb, so best avoid it.
Sugary drinks: “The half unsweet tea/half lemonade drink at Sonic has relatively less sugar compared to some of the other options,” says Bishoff. “Out of all the [straight-up lemonade and limeade drink] options, the cherry limeade has the lowest total calories and added sugar-although we wouldn’t necessarily call it ‘healthy,'” Thomason explains. “With a whopping 250 calories, this slush may be delicious, but it’s still not doing your blood sugar any favors.
Low-Carb Food Options at Sonic
Sonic is a good option for keto or low carb food choices, if you leave the bread off and don’t touch the french fries, tater tots or onion rings. In addition to drinks, Sonic offers several food items that can be modified to fit a low-carb lifestyle:
- Bunless Burgers: A bunless burger is always an excellent keto-friendly, low-carb option at any restaurant. You can order any of their burgers without the bun. Depending on how hungry you are, you can choose a jr. burger or, my favorite, the Super Sonic Bacon Double Cheeseburger without the bun. I get it deluxe with all the fixings.
- Bunless Hot Dogs: Although processed, hotdogs are a low-carb option. They are all beef hotdogs. You can order a regular or footlong hotdog without the bun. Or you can order the chili cheese coney, bunless. Their chili has some carbs, but it doesn’t have beans.
- Grilled Chicken: Chicken is a great option, but make sure to order grilled chicken. For example, their popcorn chicken is breaded. So a grilled chicken sandwich without the bun is a great option.
- Low-Carb Breakfast Options: You can order any of their breakfast sandwiches or burritos without the bun or flour tortilla. You can also order a la cart bacon, sausage and eggs.
- 2 Piece Crispy Tenders: Would be the 2 piece Crispy Tenders that has only 11g net carbs. This was the lowest carb item that I could find without changing anything, like leaving off the bun. These crispy tenders has 170 calories, 11g net carbs and 0 sugar. So, this item is low calorie and low carb.
It’s essential to choose condiments carefully, as they can significantly impact the carb content. For example, ketchup contains a lot of sugar, so I order my burgers with mustard or mayonnaise. Avoid honey mustard and bbq sauce, as those also have a lot of sugar. Ranch dressing would be a better choice, although it does contain carbs.
Items to Avoid
No, onion rings are not keto. No. Their chicken tenders are breaded. Pay attention to the grams of carbs listed for each menu item and make informed choices accordingly.
- French Fries, Tater Tots, and Onion Rings: These are high in carbs and should be avoided.
- Breaded Chicken Tenders: Their chicken tenders are breaded. Opt for grilled chicken instead.
- Buns and Tortillas: Remove these from sandwiches and burritos to reduce carb intake.
Tips for Ordering Low-Carb at Sonic
- Plan Ahead: When eating out at any restaurant while following a low-carb or keto lifestyle plan ahead, look at the menu and nutrition facts and decide before you go.
- Customize Your Order: Customization is key - Don’t be afraid to customize your order to fit your low-carb needs. Whether asking for no bun on your burger or choosing sugar-free flavorings in your drink.
- Check Nutrition Facts: Please don’t just take my word for it; things constantly change. To be sure, take a quick look before ordering to make informed choices that align with your goals.
- Download the Sonic App: Get the Sonic App - I love the Sonic App! The biggest perk of the app is 1/2 price drinks all day, not just happy hour! That is alone enough reason to get the free app. It isn’t perfect, though. For example, the app will not let you leave the bun off burgers and hot dogs at my local Sonic.
Sonic Drink Mix
What are Sonic Drink Mix? Sonic singles are individually packet drink mixes that are sugar free and caffeine free. You just one of these packets to a bottle of water or your favorite drink. All Sonic locations should have the same menu.
Sonic: A Nostalgic and Adaptable Option
If you’re hoping for a side order of nostalgia as you eat on the go, look no further than Sonic Drive-In. This fast food chain has found a soft spot in the hearts of many by emulating the drive-in dining experience that’s emblematic of classic Americana 1950s kitsch. Instead of circling through a long drive-thru line, folks can pull their cars up to individualized drive-thru menu panels, buzz for service, and have their food carried out to their cars. Some locations even have carhops carrying food to customers while wearing roller skates or rollerblades to really amp up the ’50s vibes.
Fast-food places may not always seem like the most obvious choice for those following a low-carb or ketogenic diet; Sonic Drive-In offers a range of customizable options and low-carb drinks without compromising your commitment lifestyle by making simple modifications and choosing wisely from their menu.