Is Smashburger Healthy? (Full Menu Nutrition Breakdown)

Smashburger is obviously named for its burgers, offering unique takes on the classic fast-food burger with the “smash” technique which creates a crispy exterior and juicy interior.

But are these unique burgers healthier than other fast food burgers out there? That’s what we’re about to find out.

Whether you’re in the mood for a classic Smashburger, a crispy chicken sandwich, or some tots, Smashburger has a lot to offer.

But if you’re like me, you want to know what you’re getting into before ordering. I’m not here to tell you what’s “healthy” or “unhealthy”—I’ll leave that decision up to you. Instead, I’m going to break down the nutrition facts of the Smashburger menu for you so you can make an informed choice based on your own goals.

In this post, I’ll cover the full Smashburger menu, including burgers, chicken options, and sides. I’ll also throw in a section with some custom “healthier” orders you can use, along with everything you need to put together your own perfect meal at Smashburger.

Smashburger Sandwiches: Calories & Macros Breakdown

Smashburger is all about their burgers, but how do they stack up against other fast food options when it comes to calories and macros?

Whether you’re looking for something simple or want to go all out with a double patty and bacon, Smashburger has a lot of options. Here are some of the most popular sandwiches on the menu and what you can expect when it comes to calories, protein, carbs, and fat.

Classic Smash

Calories: 630, Fat: 37g, Carbs: 41g, Protein: 30g

The Classic Smash is their go-to burger. Simple, delicious, and a solid middle-ground if you’re looking for something that isn’t too over-the-top.

Double Classic Smash

Calories: 970, Fat: 62g, Carbs: 42g, Protein: 54g

If you’re extra hungry or just want more protein, the Double Classic Smash has over 50g of protein to fill you up. But keep in mind that the calories and fat are a lot higher with that extra patty.

Veggie Smash

Calories: 480, Fat: 23g, Carbs: 56g, Protein: 13g

For a plant-based option, the Veggie Smash is a decent choice. It’s a little higher in carbs than some of the meat-based options, but if you’re after something lighter, it fits the bill.

Double Bacon Smash

Calories: 1,110, Fat: 77g, Carbs: 35g, Protein: 63g

If you’re in the mood to go big, the Double Bacon Smash packs two patties and crispy bacon. This one is definitely on the heavier side, with over 1,100 calories, but it’s undoubtedly delicious.

Spicy Jalapeno Smash

Calories: 710, Fat: 48g, Carbs: 35g, Protein: 37g

If you’re into heat, the Spicy Jalapeno Smash is the way to go. It adds a big kick without being too crazy on the calories, and with 37g of protein, it’ll keep you satisfied.

Smashburger Sides: Calories & Macros Breakdown

What’s a burger without a side?

Whether you’re grabbing a classic like fries or trying something a little different, like their Crispy Brussels Sprouts, Smashburger’s sides will round out your meal. Just like the sandwiches, the calories and macros in the sides can vary a lot, so let’s break them down to help you make the right choice for you.

Smash Fries (Regular)

Calories: 420, Fat: 21g, Carbs: 53g, Protein: 4g

Smash Fries are a fan favorite, thanks to their crispy, seasoned goodness. But at 420 calories for a regular order, they’re definitely something to keep in mind if you’re watching your calories.

French Fries (Regular)

Calories: 370, Fat: 14g, Carbs: 56g, Protein: 4g

The regular French Fries are a little lighter than the Smash Fries, and they offer a bit less fat, too. If you’re craving fries but want to save some calories, these might be the way to go.

Crispy Brussels Sprouts

Calories: 450, Fat: 21g, Carbs: 14g, Protein: 5g

Brussels Sprouts on a burger menu are certainly unique, and these are actually one of the lower-carb sides on the menu. With 450 calories, though, they still pack a punch thanks to the fat content.

Sweet Potato Waffle Fries (Regular)

Calories: 310, Fat: 14g, Carbs: 42g, Protein: 3g

Sweet Potato Waffle Fries are a great option if you’re looking for something a little different. Personally, sweet potato fries are my go-to option any time they are featured on a menu. They have fewer calories than some of the other fries, and the flavor is second to none.

Tots

Calories: 240, Fat: 12g, Carbs: 29g, Protein: 3g

Tots are a classic, and a great choice for something lower in calories. With 240 calories, they’re one of the lighter side options, making them an easy pick if you want to save room for your burger.

Scorchin’ Hot Fries (Large)

Calories: 770, Fat: 45g, Carbs: 84g, Protein: 6g

If you’re into spicy food, the Scorchin’ Hot Fries will definitely hit the spot. But be warned, these come in at a whopping 770 calories for a large order, with the highest fat content of all the sides.

Healthy Smashburger Order Ideas

One of the great things about Smashburger is how customizable the menu is. Whether you’re looking to cut down on calories, increase your protein intake, or just make a smarter choice, there are plenty of ways to create a burger that fits your nutrition goals.

I was able to break down the entire menu to get the nutrition facts for every component, so we’re able to easily assemble some custom “healthier” orders. Here are some ideas for healthy Smashburger orders…

Order 1: Grilled Chicken Smash with Avocado and Mustard

If you’re looking for a lighter option without sacrificing flavor, a chicken smash burger is a great choice. Adding avocado gives you healthy fats and lots of flavor without going overboard on calories.

• Protein: Grilled Chicken Patty (160 Calories, 8g Fat, 20g Protein)
• Bun: Classic Bun (190 Calories, 5g Fat, 31g Carbs, 5g Protein)
• Toppings: Avocado (70 Calories, 7g Fat), Lettuce, Tomato, Mustard (0 Calories)

Total Macros:

• Calories: 420
• Fat: 20g
• Carbs: 33g
• Protein: 26g

This order is light but still packs a punch with 26g of protein, making it perfect if you’re looking for a more balanced meal that doesn’t break the calorie bank.

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Order 2: Double Smash Patty Protein-Style (Lettuce Wrap), Bacon, and Pickles

For those following a keto or low-carb diet, going “protein-style” (lettuce wrap instead of a bun) is a solid option. Pair it with some bacon for extra flavor without too many added carbs.

• Protein: Two Smashburger Patties (500 Calories, 38g Fat, 42g Protein)
• Wrap: Lettuce Wrap (0 Calories)
• Toppings: Bacon (45 Calories, 4g Fat, 3g Protein), Pickles (Negligible Calories)

Total Macros:

• Calories: 545
• Fat: 42g
• Carbs: 0g
• Protein: 45g

This order contains 45 grams of protein with just over 500 calories, making it a fantastic way to maximize your protein without the carbs.

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Order 3: Classic Smash with Gluten-Free Bun and Grilled Onions

This order is perfect for anyone looking to enjoy a classic burger but with a gluten-free option. We’ll swap out the regular bun for the gluten-free Udi’s bun, and add some grilled onions for extra flavor without many calories.

• Protein: Smashburger Patty (250 Calories, 19g Fat, 21g Protein)
• Bun: Gluten-Free Udi’s (220 Calories, 6g Fat, 39g Carbs, 5g Protein)
• Toppings: Grilled Onions (45 Calories, 4g Fat, 1g Carbs), Lettuce, Tomato, Mustard (0 Calories)

Total Macros:

• Calories: 515
• Fat: 29g
• Carbs: 40g
• Protein: 26g

This is a great option if you want the classic Smashburger experience, but need to keep it gluten-free while still getting in a solid amount of protein.

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Order 4: Crispy Chicken Smash with No Sauce and Swiss Cheese

If you’re in the mood for a crispy chicken sandwich but want to make a few adjustments to keep the calories in check, this one’s for you. We’ll cut out the sauce and swap the usual American cheese for Swiss, which shaves off a few extra calories.

• Protein: Crispy Chicken Patty (380 Calories, 21g Fat, 29g Protein)
• Bun: Classic Bun (190 Calories, 5g Fat, 31g Carbs, 5g Protein)
• Cheese: Swiss Cheese (80 Calories, 6g Fat, 6g Protein)
• Toppings: Lettuce, Tomato

Total Macros:

• Calories: 650
• Fat: 32g
• Carbs: 31g
• Protein: 40g

While 650 calories for a sandwich is still on the higher side, we’ve maximized the protein in this one and brought it up to 40 grams for the entire sandwich.

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Order 5: Veggie Smash with Avocado and Jalapeno

If you’re plant-based or just looking for a lighter option, this is a fantastic option.

• Protein: Veggie Patty (180 Calories, 7g Fat, 23g Carbs, 7g Protein)
• Bun: Classic Bun (190 Calories, 5g Fat, 31g Carbs, 5g Protein)
• Toppings: Avocado (70 Calories, 7g Fat), Jalapeno, Lettuce, Tomato

Total Macros:

• Calories: 440
• Fat: 19g
• Carbs: 54g
• Protein: 12g

At just over 400 calories, this is a delicious option to replace a typical hamburger. Just keep in mind that the protein is quite low with only 12 grams of protein.

Build Your Own Healthy Smashburger Sandwich

Want to create your own custom Smashburger order? Here’s a breakdown of all the key ingredients and their macros so you can mix and match to build the sandwich that fits your nutrition goals.

Bun Options:

• Classic Bun: 190 Calories, 5g Fat, 31g Carbs, 5g Protein
• Gluten-Free Udi’s Bun: 220 Calories, 6g Fat, 39g Carbs, 4g Protein
• Go Bunless: Order your sandwich on lettuce for virtually zero calories

Protein Options:

• Burger Patty: 250 Calories, 19g Fat (8g Sat Fat), 0g Carbs, 21g Protein
• Veggie Burger Patty: 180 Calories, 7g Fat, 23g Carbs, 7g Protein
• Chopped Chicken Patty: 160 Calories, 8g Fat, 0g Carbs, 20g Protein
• Crispy Chicken Patty: 380 Calories, 21g Fat, 19g Carbs, 29g Protein

Cheese Options:

• American Cheese: 90 Calories, 6g Fat, 1g Carbs, 3g Protein
• Cheddar Cheese: 80 Calories, 7g Fat, 0g Carbs, 5g Protein
• Swiss Cheese: 80 Calories, 6g Fat, 0g Carbs, 6g Protein
• Pepper Jack Cheese: 80 Calories, 6g Fat, 1g Carbs, 5g Protein

Sauce Options:

• Ketchup: 15 Calories, 4g Carbs
• BBQ Sauce: 35 Calories, 6g Carbs
• Smash Sauce: 70 Calories, 7g Fat, 2g Carbs
• Mayo/Truffle Mayo: 100 Calories, 11g Fat
• Ranch: 50 Calories, 5g Fat, 1g Carb
• Mustard: 0 Calories

Toppings:

• Bacon: 45 Calories, 4g Fat, 3g Protein
• Grilled Onion/Sautéed Mushrooms: 45 Calories, 4g Fat, 1g Carbs
• Smashed Avocado: 70 Calories, 7g Fat, 2g Carbs, 1g Protein
• Fried Onions: 90 Calories, 7g Fat, 6g Carbs

Note: Raw veggies like lettuce, tomato, or pickles add very few calories, so feel free to pile those on without worrying about your macros.

Conclusion: Is Smashburger Healthy?

While Smashburger may not offer as many traditional “healthy” alternatives as some other fast-food chains—like grilled chicken salads or more low-calorie sides—that doesn’t mean it can’t fit into your diet.

The menu might not seem as conventionally healthy at first glance, but with a little customization, you can still make choices that align with your nutrition goals.

Whether you’re swapping out the bun, going protein-style with lettuce wraps, or cutting back on sauces, there are simple ways to make Smashburger work for you. With the right combination of ingredients, you can build a meal that’s lower in calories, higher in protein, or just a little more balanced without missing out on flavor.

So, even though it may not offer as many “light” options as some other places, Smashburger is still a great option if you’re in the mood for a satisfying burger and you want to try to stay on track with your nutrition goals.

But hey, even if it isn’t the “healthiest”, sometimes you just want a delicious burger, and that is perfectly acceptable as well.

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