13 NEW Low Calorie Desserts At Sonic (2022)

Looking to enjoy a sweet treat from Sonic but trying to be mindful of calories? You can still satisfy your sweet tooth with a few low-calorie options without the guilt.

Here are my top 3 low-calorie choices at Sonic: order either a Vanilla Ice Cream Cone (250 calories), Mini Strawberry Shake (400 calories) or a Chocolate Real Ice Cream Sundae (430 calories).

With that said, I’ve been going to Sonic for years, and have figured out different ways to customize each dessert to make it even lower in calories.   

So below, I’ll cover some tips to customize your dessert orders, as well as give you a complete list of the top low-calorie shakes, blasts, and sundaes at Sonic.

Tips For Ordering Low-Calorie Desserts At Sonic

tips for ordering low-calorie desserts at sonic

Instead of completely cutting out some of your favourite treats, you can instead enjoy them with a few modifications which will help to adhere to your current diet long-term rather than restrict and eliminate your favourite foods altogether.

Below is a list of specific modifications you can make in order to eliminate adding extra calories to your dessert or reducing the calories of the original item on the menu.

  • Ask for “Easy” on the mix-ins or fruit you’re already having
  • Pass on the whipped cream and cherry
  • Order a mini or small instead
  • Avoid adding extra mix-ins
  • Avoid adding additional toppings

Ask for “Easy” on the mix-ins or fruit you’re already having

A great way to save on calories without sacrificing your dessert completely is to ask for “easy on the mix-in” or fruit.  

For example, if you are choosing to order a Mini Sonic Blast with Oreo cookie pieces as is, you are going to consume 440 calories.  Ask for “easy on the Oreo cookie pieces” and you’ll save yourself 60 calories.  This takes your treat down to 380 calories instead.

This also matters for the fruit.  

Asking for a half portion of banana, for example, will decrease your portion size from the usual 110 calories the regular portion sizes includes to 55 calories.  

Pass On The Whipped Cream And Cherry

Sundaes and shakes are topped with whip and cherries as a default when you order.  

Sure it looks great but passing on the whipped cream and cherry on top of your shakes and sundaes will save you 78 calories.  

The whipped cream topping is 70 calories and each cherry is 8 calories.  

Order A Mini Or Small Instead

Sonic sizes range from mini to large.  

By choosing to order a mini or small size, you will save yourself an additional 800 calories or more instead of choosing a large.

With a variety of options to choose from between their Blasts, Shakes, and Sundaes, you will be able to enjoy a sweet treat without the guilt.

Avoid Adding Extra Mix-ins

Sonic has a variety of mix-ins available including Oreo cookie pieces, M&M candy pieces, Reese’s peanut butter cups, Reese’s peanut butter, Butterfinger pieces and Snickers pieces.  

Although adding some extra M&M candy pieces or Reese’s peanut butter may sound appealing, you will save yourself an additional 200-400 calories by cutting this step out.

Avoid Adding Additional Toppings

Toppings are sometimes just that little bit extra that we think might not make a difference but they all have a caloric value.  

Save yourself an additional 70-200 calories by passing on adding whipped cream, caramel, chocolate syrup or hot fudge to your next dessert.

Have a FeastGood Nutrition Coach help you get results faster than trying to stick it out alone

Top 13 Lowest Calorie Desserts At Sonic

The following lowest-calorie dessert list is split into the following categories:

  • Shakes
  • Blasts
  • Sundaes & Cones

Top 5 Lowest Calorie Shakes At Sonic

1. Mini Strawberry Shake, 400 calories

Mini Strawberry Shake, 400 calories

A delicious option for a sweet tooth.  This sweet strawberry shake includes vanilla ice cream, and strawberries topped with whipped cream topping and a cherry on top.

2. Mini Chocolate Shake, 420 calories

Mini Chocolate Shake, 420 calories

With only 420 calories, a classic chocolate shake is where it’s at for a satisfying and quick treat.  A Sonic shake wouldn’t be complete without whipped topping and a cherry.

Pro tip: Cut your calories nearly in half to 262 by asking for Easy chocolate syrup, more specifically half as much as the regular portion, and eliminating the whipped cream and cherry on top.  

3. Mini Vanilla Shake, 420 calories

Mini Vanilla Shake, 420 calories

Another classic option at Sonic, with only 420 calories the mini vanilla shake is satisfying to any ice cream craving.  Save on 70 calories by eliminating the whipped topping for this choice.

4. Mini Caramel Shake, 430 calories

Mini Caramel Shake, 430 calories

The caramel flavour in this delicious shake is just the right amount of sweet for only 430 calories.  This shake is also topped with whipped topping and a cherry.

5. Mini Fresh Banana Shake, 430 calories

Mini Fresh Banana Shake, 430 calories

A great option if you’re looking for some fresh fruit in your shake, this banana treat has only 430 calories.  

To make this treat less sweet, try eliminating the whipped topping from this treat.  

Not only will it help to cut some of the sweetness but it will also cut the calories back to 400 calories per serving.

Top 5 Lowest Calorie Blasts At Sonic

1. Mini Sonic Blast with Oreo Cookie Pieces, 440 calories

Mini Sonic Blast with Oreo Cookie Pieces, 440 calories

Is there anything better than ice cream and oreo cookies together in one cup? I don’t think so.  

For 440 calories, this is one of my favourite low-calorie options at Sonic.  You get both chocolatey satisfaction from the Oreos and a creamy flavour from the ice cream.  

2. Mini Sonic Blast with Chocolate Chip Cookie Dough, 450 calories

Mini Sonic Blast with Chocolate Chip Cookie Dough, 450 calories

Sonic Blasts are made simply with real vanilla ice cream and added pieces of sweet treats.  

If you love chocolate chip cookie dough, this is a great option for you coming in at only 450 calories.  

Cut back on the amount of cookie dough added to eliminate some added calories while still enjoying the same quantity of ice cream.

3. Mini Sonic Blast with Snickers Bar, 460 calories

Mini Sonic Blast with Snickers Bar, 460 calories

Snickers Bars added to vanilla ice cream with only 460 calories per serving are a great option for you if you like chocolate, peanuts, caramel, and ice cream without any guilt. 

4. Mini Sonic Blast with Butterfinger Pieces, 470 calories

Mini Sonic Blast with Butterfinger Pieces, 470 calories

With only 470 calories, this Sonic Blast with Butterfinger pieces will surely not disappoint.  

5. Mini Sonic Blast with Reese’s Peanut Butter Cups, 490 calories

Mini Sonic Blast with Reese’s Peanut Butter Cups, 490 calories

Adding Reese’s peanut butter cups to anything is a winner in my books.  

At only 490 calories you can enjoy real vanilla ice cream with Reese’s peanut butter cups throughout.  This is definitely going to satisfy any sweet tooth you might be having.

Top 3 Lowest Calorie Sundaes & Cones At Sonic

1. Vanilla Cone, 250 calories

Vanilla Cone, 250 calories

The lowest calorie option at Sonic, a classic vanilla cone is everything you need to satisfy a sweet craving and still be able to adhere to your nutrition plan for the day even if you are in a caloric deficit.

2. Chocolate Real Ice Cream Sundae, 430 calories

Chocolate Real Ice Cream Sundae, 430 calories

Most definitely love this option if you are craving a sundae.  In order to cut some additional calories from this option, eliminate the whipped topping and the cherry.

3. Strawberry Real Ice Cream Sundae, 440 calories

Strawberry Real Ice Cream Sundae, 440 calories

One strawberry sundae will cost only 440 calories.  Try this sundae the next time you are looking to add a little sweetness to your treat.

Related Article: Is Ice Cream Good or Bad For Bodybuilding?

Desserts To Avoid At Sonic

desserts to avoid at sonic

If you are looking for the lowest-calorie options, these are the desserts to avoid at Sonic:

1. Large Oreo and Reese’s Peanut Butter Shake, 1720 calories

Large Oreo and Reese’s Peanut Butter Shake, 1720 calories

This large shake is loaded with extra mix-ins.  

If you’re craving this type of shake, instead try ordering a mini size and asking for Easy on the mix-ins, and eliminating the whipped topping and cherry.  

Instead of eating 1720 calories, you will only consume 362 calories and still get all the flavour.

2. Large Sonic Blast With M&M’s Minis Chocolate Candies, 1540 calories

Large Sonic Blast With M&M’s Minis Chocolate Candies, 1540 calories

This incredible Blast included M&M’s minis chocolate candies.  

One serving of these candies comes in at a whopping 400 calories. 

 Instead, try ordering a mini size with Easy M&M’s in order to bring your total calories down to 320 calories.

3. Large Reese’s Peanut Butter Shake, 1490 calories

Large Reese’s Peanut Butter Shake, 1490 calories

One portion of Reese’s Peanut Butter mix-in comes in at 370 calories.  

In order to still enjoy this shake without the guilt, try ordering a mini size, easy on the peanut butter, specifically half of the regular portion, for only 295 calories.

4. Large Sonic Blast with Reese’s Peanut Butter Cups,1460 calories

Large Sonic Blast with Reese’s Peanut Butter Cups,1460 calories

Another flavourful treat to enjoy, this large Blast may not fit into your daily caloric intake if you are watching your calories or following a diet.  

Instead, try ordering a mini-size, easy on the peanut butter cups to bring it down to 400 calories instead.

Want to try making your own ice cream instead? Check out our Low Calorie, High Protein Ice Cream Recipe

Frequently Asked Questions About Lowest-Calorie Desserts At Sonic

What’s the Lowest Calorie Ice Cream at Sonic?

The lowest calorie ice cream at Sonic is the vanilla cone, coming in at 250 calories.  If you want something a bit more unique, the Mini Sonic Blast with Oreo Cookie Pieces is 440 calories.

Let’s get you in the best shape of your life. Sounds good?

Other Low Calorie Desserts


About The Author

Caryn Watt
CARYN WATT

Caryn Watt is a certified personal trainer & nutrition coach. Working primarily with women all over the world, she focuses her time on helping clients learn more about nutrition and the importance of improving their relationship with food through tracking macros, movement, and mindfulness.