What to Eat at Five Guys: Healthy Menu Choices and Nutrition Facts

Five Guys is known for its hand-crafted burgers and fresh-cut fries. Though it doesn't claim to offer healthy options, it does tout the freshness of its ingredients. The burgers are made exclusively with fresh ground beef and the fries are cooked in pure peanut oil. Menu items may be stored in coolers, but the ingredients are never frozen.

Like those at many burger-and-fry establishments, Five Guys’ menu items quickly add up in terms of calories, saturated fat, sodium, and cholesterol. If you follow a specific diet plan, you may struggle to find compliant items on the menu. However, in moderation, Five Guys is perfectly suitable for many eating patterns.

Navigating the Menu

Five Guys has a famously small menu with just six categories: Dogs, Burgers, Sandwiches, Fries, Milkshakes, and Drinks. Since the menu is limited, the healthiest option per category tends to be the simplest choice with the smallest portion size.

Most Nutritious Option

If you’re looking for the healthiest meal at Five Guys, the veggie sandwich’s nutrition profile makes it the best choice.

Dogs

Five Guys offers four hot dogs to choose from: Kosher style hot dog, cheese dog, bacon dog, and bacon cheese dog. Each is built with a classic base—hot dog and bun—though the toppings vary.

✓ Kosher Style Hot Dog

The Kosher style hot dog has the best nutrition profile among the four options. Each serving provides 520 calories, 35g total fat, 15.5g saturated fat, 40g carbohydrates, 18g protein, and 1,130mg sodium. Though this menu item is high in calories, fat, and sodium, it’s the lowest in its category since it's free of cheese and bacon.

✗ Bacon Cheese Dog

The bacon cheese dog is exactly what it sounds like—a hot dog with bacon and cheese piled on top. Therefore, it has more calories, fat, and sodium than the plain hot dog. Each serving contains 670 calories, 48g total fat, 22g saturated fat, about 40g carbohydrates, 26g protein, and 1,700mg sodium.

You can also order a hot dog with just bacon or just cheese to cut back on calories, fat, and sodium vs. the dog with both toppings.

Burgers

Five Guys is known for its hand-crafted burgers, and offers eight options in this part of its menu. Each regular-sized burger is made with two beef patties. A single-patty burger is known as a Little burger.

Customers can choose as many toppings as they like; options are: mayo, lettuce, tomato, pickles, grilled onions, grilled mushrooms, ketchup, mustard, relish, onions, jalapeño peppers, green peppers, barbecue sauce, hot sauce, and A-1 steak sauce. Pile on the fresh veggies, mustard, and pickles for extra flavor and fiber without many calories.

✓ Little Hamburger

Made with one patty instead of two, the little hamburger is Five Guys’ lowest-calorie burger option. Just the hamburger patty and the bun, with no toppings, contains 542 calories, 26g total fat, 11.5g saturated fat, 39g carbohydrates, 23g protein, and 380mg sodium.

✗ Bacon Cheeseburger

The bacon cheeseburger comes with two hamburger patties, two pieces of bacon, and two pieces of cheese. Without additional toppings, the burger provides 1,060 calories, 62g total fat, 29.5g saturated fat, about 40g carbohydrates, 51g protein, and 1,310mg sodium.

Sandwiches

Five Guys offers four sandwiches: veggie sandwich, cheese veggie sandwich, grilled cheese sandwich, and BLT. This category is predominantly meatless, so it’s suitable for vegetarians and vegans. Since it’s lowest in calories, the veggie sandwich is not only the healthiest option in this category but on the whole menu.

✓ Veggie Sandwich

For many people, the veggie sandwich will be the healthiest option. It contains grilled onions, mushrooms, green peppers, lettuce, and tomatoes on a bun. Customers can add more veggies and condiments if desired. Each sandwich (before adding condiments) contains 280 calories, 15g total fat, 3.5g saturated fat, 46g carbohydrates, about 7–8g protein, and 1040mg sodium.

✗ BLT

Out of Five Guys’ four sandwiches, the BLT is likely the least nutritious, thanks to the high-sodium bacon and high-fat mayo. Each sandwich is made with six strips of bacon along with tomatoes, mayonnaise, and lettuce on a bun. It contains about 600 calories, 41g total fat, 14g saturated fat, 42g carbohydrates, about 19–20g protein, and 931mg sodium.

Fries

The fries at Five Guys are nearly as popular as the burgers. The fries come in two distinct flavors: Five Guys style and cajun style. Both are made with fresh-cut potatoes that are cooked in pure refined 100% peanut oil, which is naturally cholesterol-free, and both have the same nutritional profile. Cajun style fries are made with various spices to add more flavor to the fries, while Five Guys style fries have the classic salty taste you’d expect.

✓ Little Five Guys Style Fries

If you’re going to enjoy the famous Five Guys fries, your best option is to order the smallest size, the Little Fries. This serving size contains 528 calories, 23g total fat, 4g saturated fat, 72g carbohydrates, 8g protein, and 531mg sodium.

✗ Large Five Guys Style Fries

More fries equates to more calories, fat, and sodium. A large side of fries at Five Guys packs 1,314 calories, 57g total fat, 10g saturated fat, 181g carbohydrates, 20g protein, and 1,327mg sodium. This serving size is best for sharing.

Milkshakes

While not exactly a health food, milkshakes are an enjoyable treat for occasional consumption. Each milkshake is made with the same dairy base, and customers can add toppings and flavors as desired. Flavors include chocolate, vanilla, and malted milk, and toppings range from sweet choices like bananas to salty ones like bacon pieces. To keep calories and sugar as low as possible, opt for a single flavor like vanilla with banana or cherry mix-ins.

✓ Coffee Milkshake

Each milkshake has a base of 670 calories, 32g total fat, 21g saturated fat, 84g carbohydrates, 13g protein, and 360mg sodium. Adding flavors and toppings adds to these totals. To keep calories as low as possible, go for the coffee flavor without mix-ins. Coffee has the fewest calories of all the flavors, and no sugar. Each shake contains 82g sugar before the added flavors or mix-ins.

✗ Oreo Crème Milkshake

The final nutrition profile of each shake depends on how many mix-ins you choose. The milkshake flavors and mix-ins that add the most calories are chocolate, malted milk, peanut butter, Oreo cookie pieces, and Oreo crème. 

Drinks

For drinks, Five Guys customers can choose between bottled water, a small fountain drink, or a large fountain drink. The franchise serves Coca Cola products at participating restaurants that have the Coca Cola Freestyle machine. Though visitors can choose from more than 100 drink choices, the healthiest option will always be plain water.

✓ Water or FUZE Unsweetened Iced Tea

Customers can order bottled water or choose water from the Coca-Cola Freestyle machine. Since water is zero-calorie, it’s a great way to offset other higher-calorie items from the menu. If you want something more flavorful, the FUZE unsweetened iced tea is another zero-calorie, zero-sugar option.

✗ Coca-Cola

Five Guys carries more than 100 drinks in participating restaurants. Some of those include fruit juices and soft drinks. Since the stores carry Coca-Cola products, many customers will select a soft drink from the fountain. A 12-ounce serving of Coca-Cola has 240 calories, 65g carbohydrates, 65g sugar, and 75mg sodium.

Diet-Specific Options 

Five Guys offers choices for gluten-free, vegetarian, and low-carb diets, but options for vegan, low-fat, low-FODMAP, and diabetes-friendly menu items are limited.

Gluten-Free

People who follow a gluten-free diet can order burgers and dogs without a bun, and add gluten-free toppings like cheese, bacon, or grilled veggies and condiments like BBQ sauce or ketchup. However, people with gluten allergies should proceed with caution since cross-contamination may occur in the Five Guys' kitchen, as ingredients are processed in facilities that contain gluten.

• Hamburger patty (request lettuce wrap in place of bun)
• Cheeseburger (request lettuce wrap in place of bun)
• Five Guys style fries
• Cajun style fries
• Kosher style hot dog (omit the bun)
  

Low-Carb

Followers of a low-carb diet may choose to avoid hamburger and hot dog buns. However, you can still enjoy these menu items a la carte. To spice them up, add low-carb toppings. Avoid condiments like BBQ sauce, which is higher in sugar and carbohydrates.

• Hamburger patty (request lettuce wrap in place of bun)
• Cheeseburger (request lettuce wrap in place of bun)
• Kosher style hot dog (omit the bun)
• Toppings: cheese, bacon, mayonnaise, mustard, lettuce, pickles, hot sauce, jalapeños, grilled mushrooms, grilled onions
  

Low-FODMAP

The low-FODMAP diet restricts specific foods, including garlic, onion, mushrooms, wheat, and dairy, because they may worsen symptoms of some digestive diseases. Because of these restrictions, it can be difficult to eat out at restaurants like Five Guys. Followers of a low-FODMAP may choose from compliant toppings to build a “burger bowl” or lettuce-wrapped burger.

• Hamburger patty (request lettuce wrap in place of bun and omit cheese)
• Toppings: lettuce, green peppers, pickles, mustard, tomatoes, relish, jalapeño peppers
• Fries
  

Diabetes-Friendly

Dietary guidelines for people with diabetes vary. Some diabetes-friendly diet plans restrict foods like bread, potatoes, and milk, which are staple ingredients at Five Guys. Depending on their individual dietary needs, people with diabetes may be able to modify the veggie sandwich or little hamburger.

• Veggie sandwich
• Little hamburger
• Toppings: lettuce, tomatoes, grilled onions, grilled mushrooms, mustard, relish, onions, jalapeño peppers, green peppers
  

Low-Fat

Five Guys is popular among low-carb and keto-style fans because its animal products are naturally high in fat. This makes it challenging for followers of a low-fat diet to find compliant menu items. However, the veggie sandwich is a healthy menu item that accommodates many diet types.

• Veggie sandwich
• All toppings (except mayonnaise)
• Little fries
  

Low-Sodium

Like many fast-food restaurants, Five Guys menu items tend to be high in sodium. Burgers, hot dogs, and fries are all seasoned with salt and high-sodium ingredients. Followers of a low-sodium diet will find it challenging to navigate the menu, though they can consume smaller portions to keep sodium levels lower.

• Veggie sandwich
• Little hamburger
• Toppings: lettuce, tomatoes, grilled onions, grilled mushrooms, mustard, relish, onions, jalapeño peppers, green peppers, mayonnaise
  

Vegetarian

Five Guys is a meat-lover’s paradise, but it also caters to vegetarians. Since vegetarians consume dairy products, they have more meatless options than vegans. The veggie sandwich will likely be the favorite choice for vegetarians since it’s packed with vegetables.

• Veggie sandwich
• Cheese veggie sandwich
• Grilled cheese
• Milkshakes
• Fries
  

Vegan

The purely plant-based options at Five Guys are limited, though vegans can enjoy the French fries and various drinks. Since the buns at Five Guys contain milk and eggs, they are not suitable for vegans. 

• Toppings: lettuce, pickles, tomatoes, grilled onions, grilled mushrooms, ketchup, mustard, relish, onions, jalapeño peppers, green peppers, BBQ sauce, hot sauce, A1 sauce
• Five Guys style & Cajun style fries
• Drinks
  

Food Allergies and Safety

Five Guys is transparent with its Nutrition & Allergen Information. They publicly disclose which menu items contain peanuts, gluten/wheat, soy, milk, eggs, fish/shellfish, MSG, corn, high fructose corn syrup, and sesame.

In general, Five Guys is safe for people with allergies to fish, MSG, and corn. People with allergies to peanuts, gluten, dairy, soy, and eggs should be cautious of potential cross-contamination in the Five Guys kitchen.

A Word From Verywell

In a perfect world, every meal would be perfectly balanced and full of health-promoting foods. However, perfection is an unrealistic goal, and depriving yourself of indulgent foods may have other consequences in the long run. To work toward your health goals, indulge in moderation. Depending on your preferences, this might mean visiting Five Guys every now and then for a burger and fries.