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

Fast food burger, french fries, and side of ketchup

Getty Images / mtreasure

Five Guys has been flipping burgers and frying potatoes since 1986. What started out as a family-owned restaurant has grown into a franchise with nearly 1,500 locations worldwide and more in development.

The carry-out burger joint is known for its hand-crafted burgers and fresh-cut fries. Though they don’t claim to offer healthy options, they tout the freshness of their 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 made from frozen.

Like 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 the special occasion or indulgence every now and then.

What Experts Say

“Specializing in hot dogs, burgers, French fries, and shakes, Five Guys’ menu is rich in calories, saturated fat, and sodium. If you are trying to find a healthier option on this menu, you can order the simpler, smaller menu items. For example, instead of the bacon cheeseburger, try the ‘little hamburger’ and save 518 calories, 36g fat, and 930mg of sodium.”

Barbie Cervoni, MS, RD, CD/N, CDE

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 have the smallest portion size as well as the fewest calories.

Most Nutritious Options
  • Kosher Style Hot Dog (Dogs)

  • Little Hamburger (Burgers)

  • Veggie Sandwich (Sandwiches)

  • Little Fries (Fries)

  • Coffee Milkshake (Milkshakes)

  • Water or FUZE Unsweetened Iced Tea (Drinks)

Least Nutritious Options
  • Bacon Cheese Dog (Dogs)

  • Bacon Cheeseburger (Burgers)

  • BLT (Sandwiches)

  • Large Fries (Fries)

  • Oreo Creme Milkshake (Milkshakes)

  • Large Soft Drink (Drinks)

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.

Most Nutritious Option

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.

Least Nutritious Option 

The Bacon Cheese Dog is exactly what it sounds like—a hot dog with bacon and cheese piled on top. Therefore, it has much higher 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.

Burgers

Since Five Guys is known for its hand-crafted burgers, they make up the largest part of the menu with eight options. Each regular-sized burger is made with two beef patties while the little-sized burgers are made with one. Customers can add any toppings they would like to their burger. Since the Little Burgers are smaller in portion size, they naturally contain fewer calories and less saturated fat.

Most Nutritious Option

Made with one patty instead of two, the Little Hamburger is Five Guys’ lowest-calorie burger option. Just the hamburger patty and the bun contains 542 calories, 26g total fat, 11.5g saturated fat, 39g carbohydrates, 23g protein, and 380mg sodium.

Least Nutritious Option 

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

Sandwiches

The four sandwiches that Five Guys offers include 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.

Most Nutritious Option

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 284 calories, 9 total fat, 3.5g saturated fat, 46g carbohydrates, about 7–8g protein, and 393mg sodium.

Least Nutritious Option 

Out of Five Guys’ four sandwiches, the BLT is likely the least nutritious for many. 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 1,186mg 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. 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.

Most Nutritious Option

If you’re going to enjoy the famous Five Guys Style Fries, your best option is to order the smallest size, the Little Fries. This serving size contains 526 calories, 23g total fat, 4g saturated fat, 72g carbohydrates, 8g protein, and 531mg sodium.

Least Nutritious Option 

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. Some flavors include chocolate, vanilla, and malted milk, and toppings range from sweet mix-ins like bananas to salty mix-ins like bacon pieces. To keep calories and sugar as low as possible, opt for a single flavor like vanilla with banana mix-ins.

Most Nutritious Option

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 nutrition facts. To keep calories as low as possible, go for the coffee flavor with banana mix-ins. Since each shake also contains 82g sugar without added flavors or mix-ins, consider splitting the serving size with someone as a way to indulge while also practicing moderation.

Least Nutritious Option 

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.

Most Nutritious Option

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 also a zero-calorie option.

Least Nutritious Option 

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 could improve its selection for vegan, low-fat, low-FODMAP, and diabetes-friendly menu items.

Gluten-free

  • 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)

Though burgers and dogs are traditionally served on buns, omit the buns to make them gluten-free. People who follow a gluten-free diet can also add various toppings like cheese, bacon, or grilled veggies and condiments like BBQ sauce or ketchup. People with gluten allergies should proceed with caution since cross-contamination may inevitably occur in the Five Guys' kitchen, as items are processed in facilities that contain gluten.

Low-carb

  • 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

Like followers of a gluten-free diet, followers of a low-carb diet tend 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 certain condiments like BBQ sauce, which is higher in sugar and carbohydrates.

Low-FODMAP

  • Hamburger patty (Request lettuce wrap in place of bun and omit cheese)
  • Toppings: Lettuce, Green Peppers, Pickles, Mustard, Tomatoes, Relish, Jalapeño Peppers
  • Fries

The low-FODMAP diet restricts specific foods. Some of which include garlic, onion, mushrooms, wheat, and dairy. 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.

Diabetes-friendly

  • Veggie Sandwich
  • Little Hamburger
  • Toppings: Lettuce, Tomatoes, Grilled Onions, Grilled Mushrooms, Mustard, Relish, Onions, Jalapeño Peppers, Green Peppers

Dietary guidelines for people with diabetes varies. Some diabetes-friendly diet plans restrict foods like bread, potatoes, and milk, which are staple ingredients at Five Guys. Depending on specific dietary guidelines for diabetes, people may be able to modify the Veggie Sandwich or Little Hamburger.

Low Fat

  • Veggie Sandwich
  • All toppings (Omit mayonnaise)
  • Little Fries

Five Guys is popular among low-carb and keto-style dieters because the 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.

Low Sodium

  • Veggie Sandwich
  • Little Hamburger
  • Toppings: Lettuce, Tomatoes, Grilled Onions, Grilled Mushrooms, Mustard, Relish, Onions, Jalapeño Peppers, Green Peppers, Mayonnaise

Like many fast-food restaurants, Five Guys has a naturally high-sodium menu. 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.

Vegetarian

  • Veggie Sandwich
  • Cheese Veggie Sandwich
  • Grilled Cheese
  • Milkshakes
  • Fries

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

Vegan

  • 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

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 eggs, they are not suitable for vegans. 

Food Allergies and Safety

Five Guys is very transparent with their Nutrition & Allergen Information. They publicly disclose which menu items contain the following allergens: 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 while staying sane, allow yourself to indulge in moderation. This means ordering a burger and fries every now and then at Five Guys. 

For special occasions or times where you want to treat yourself, you can deviate from the healthiest menu item at Five Guys—the Veggie Sandwich—and splurge on the options that are higher in calories, fat, and sodium. Sometimes, you just need a burger, and veggies simply won’t cut it.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. The Peanut Institute. Peanut Oil Health Benefits. 2013.

  2. The Coca-Cola Company. Coca-Cola® Nutrition Facts.

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