What to Eat at Braum's: Healthy Menu Choices and Nutrition Facts

What to Eat at Braums

Verywell / Christian Alzate

Braum's Ice Cream and Dairy Store is a family-owned restaurant chain headquartered in Oklahoma City, Oklahoma. This establishment has specialized in dairy products made at the Braum's farm; you'll also find classic American fare, such as a variety of juicy hamburgers, crispy chicken sandwiches, and old-fashioned chili. In addition to the restaurant, Braum's has a fresh market, allowing customers to shop for groceries and grab a prepared dinner all in one stop.

The organization focuses on fresh foods, as it sources locally-made products and creates its dairy offerings from the Braum’s Processing Plant and Bakery at the Braum Family Farm in Tuttle, Oklahoma. (You can even take tours Monday through Friday, which concludes with a sweet treat.)

What Experts Say

"Braum's is a family-owned restaurant and market located throughout Oklahoma, Kansas, Texas, Missouri, and Arkansas that specializes in dairy products, such as milk and ice cream. If you are dining in or visiting the drive-through you will find calorically dense foods such as bacon cheeseburgers, fried chicken sandwiches, and ice cream. Consider sharing these items and perhaps balancing it out with one of their salads. When shopping the marketplace, you'll find a variety of farm-fresh and healthy dairy products including, buttermilk, yogurt, and milk from their local herds. And of course, there is ice cream—more than 100 flavors. Balance out your ice cream and baked goods purchases with their fresh fruits and vegetables from the marketplace."

Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

At Braum's, you have a choice of foods for all three daily meals. Breakfast items include burritos, biscuits, and bagel sandwiches topped with egg, cheese, and your selection of protein. For lunch and dinner, you can decide from a variety of grill items like hamburgers, cheeseburgers, and crispy chicken sandwiches, or more nutritious fare, such as salads and a cup of Braum's signature Southwest chili.

For meal sides, Braum's fries are crinkle-cut and fried in 100% pure vegetable oil, the cottage cheese is low-fat, and the popular limeade beverages are hand-squeezed. The establishment is also well known for its desserts, especially the ice cream made from Braum's own milk.

If you feel like cooking your own meal at home, Braum's has a fresh grocery market with meat, produce, dairy, and bakery items for sale.

What to Order & Avoid at Braum's
 Most Nutritious Options Least Nutritious Options
Fruit and Yogurt Swirl (Breakfast) Big Country Breakfast (Breakfast)
Cheeseburger (Hamburgers) Triple 1/4 lb Cheeseburger (Hamburgers)
Chicken Filet Sandwich (Chicken) Chicken Strip Dinner (Chicken)
Garden Salad (Salads & Chili) Apple, Cranberry, Walnut, Crispy Chicken Salad (Salads & Chili)
Orange Sherbet (Ice Cream) Premium Peanut Butter Cup Gourmet Ice Cream (Ice Cream)
Vanilla Frozen Yogurt (Frozen Yogurt) Chocolate Peanut Butter Cup Frozen Yogurt (Frozen Yogurt)
Fat-free Milk (Dairy) Chocolate Milk (Dairy)
CarbWatch Bread – Two Slices (Bread) Raisin Nut Bread – One Slice (Bread)

Most Nutritious Option

As a grocery store with prepared foods and ingredients for home baking, you have a wide selection of healthy options. For a meal, the Garden Salad is the most nutritious and includes the following fruits and vegetables:

This salad is also served with a choice of salad dressings, and for texture, you can add croutons and crackers. If you prefer extra protein, you can add grilled chicken to the salad.


Whether you prefer your breakfast bundled in a burrito, sandwiched in a soft bagel, or nestled on a tender biscuit, Braum's offers all three choices. These breakfast sandwiches come topped generously with cheese, protein, and farm-fresh eggs.

You will also find full-sized breakfast meals on the menu, such as "hotcakes and sausage," "biscuits and gravy," and the "Big Country Breakfast," which features a plate of scrambled eggs, a buttermilk biscuit, hash browns, and your choice of protein. Be aware that these big plates contain large portions and are high in calories and sodium.

If you're not feeling that hungry in the morning, yogurt, a small cinnamon roll, biscuit, or English muffin is available.

All breakfast items are served from 6 a.m. to 10:30 a.m.

✓ Fruit and Yogurt Swirl

The fruit and yogurt swirl contains 280 calories, 5g fat, 0.5g saturated fat, 44g carbohydrates, 18g protein, and 60mg sodium.

✗ Big Country Breakfast

The big country breakfast, served with scrambled eggs, choice of meat, hash browns, biscuit, and jelly, is the lest nutritious option on the breakfast menu. contains 1,129 calories, 62g fat, 18g saturated fat, 104g carbohydrates, 40g protein, and 2,480mg sodium. 


All Braum's prepared hamburgers are made with 100% pure beef patties and come with your choice of toppings and cheese on a sesame seed bun.

Topping options include the following:

  • Lettuce
  • Tomatoes
  • Cheese
  • Bacon
  • Pickles
  • Onions
  • Braum’s special sauce
  • Mayonnaise

To make the hamburger the most nutritious version possible, ask for no cheese, mayonnaise, or special sauce.

✓ Cheeseburger (with lettuce, tomatoes, pickles, and onions)

A cheeseburger with lettuce, tomato, pickles, and onions contains 530 calories, 28g fat, 12g saturated fat, 40g carbohydrates, 29g protein, and 1,420mg sodium. 

✗ Triple 1/4 lb Cheeseburger

The triple 1/4 lb. cheeseburger features three burger patties and contains 1,040 calories, 64g fat, 27g saturated fat, 43g carbohydrates, 71g protein, and 2,020mg sodium.


Most chicken sandwiches come topped with crispy chicken. Braum's also offers a chicken strip dinner with fried tenders, fries, and a number of dipping condiments, or you can order the chicken strips solo. You will find one grilled chicken sandwich, but it contains 702 calories with 21 grams of fat, and it is not necessarily the most nutritious chicken option.

✓ Chicken Filet Sandwich

The chicken filet sandwich contains 590 calories, 27g fat, 5g saturated fat, 60g carbohydrates, 28g protein, and 1,220mg sodium.

✗ Chicken Strip Dinner

The chicken strip dinner contains 1,150 calories, 51g fat, 11g saturated fat, 134g carbohydrates, 37g protein, and 2,590mg sodium. If you're craving chicken strips, order them solo, without the roll or fries to save on calories, carbs, and sodium.

Salads & Chili

Braum's has four types of salads on the menu and also offers seasonal specialty salad options. You can choose between grilled and crispy chicken as a protein and most salads are served with your choice of dressings, croutons, and crackers for crunch.

For chili lovers, Braum's has one choice available: the Southwest chili, which includes fresh greens and tomatoes. The entree-size chili contains 420 calories per bowl without any toppings. Adding cheese and sour cream will boost the total calorie count by 180.

✓ Garden Salad

The garden salad contains 170 calories, 10g fat, 6g saturated fat, 13g carbohydrates, 10g protein, and 240mg sodium.

✗ Apple, Cranberry, Walnut, Crispy Chicken Salad

The apple, cranberry, walnut, crispy chicken salad contains 670 calories, 39g fat, 8g saturated fat, 50g carbohydrates, 31g protein, and 1,340mg sodium.

 Ice Cream

Braum's is the only top ice cream maker in the U.S. that milks its own cows; and for those curious, the cows are fed a vegetarian diet that contains no antibiotics and growth hormones. You'll find a number of Braum's-packaged ice cream types at the grocery store and a variety of dessert choices at the restaurant (sundaes, malts, and shakes, to name a few).

If you want something lighter, you can also purchase sherbet; Braum's offers a rainbow of flavors, including Sicilian orange, pomegranate, and grape.

For those who want a creamier dessert than sherbet but watch their sugar intake, Braum’s offers no sugar added ice cream, which is sweetened with allulose. The vanilla flavor only contains 120 calories and 6 g sugar per serving, however, note that artificial sweeteners may cause gastrointestinal discomfort in some people.

✓ Orange Sherbet

A half-cup serving of orange sherbert contains 130 calories, 3g fat, 2g saturated fat, 19g carbohydrates, 1g protein, and 25mg sodium.

✗ Premium Peanut Butter Cup Gourmet Ice Cream

A half-cup serving of premium peanut butter cup gourmet ice cream contains 190 calories, 12g fat, 9g saturated fat, 18g carbohydrates, 4g protein, 120mg sodium.

Frozen Yogurt

Braum’s also has 16 flavors of frozen yogurt. All are made with Fresh Grade 'A' whole milk, fresh fruit, and natural flavors, are 94% fat-free, and have a higher protein content than the sherbets. 

✓ Vanilla Frozen Yogurt

One half-cup serving of vanilla frozen yogurt contains 120 calories, 4g fat, 2.5g saturated fat, 17g carbohydrates, 4g protein, and 60mg sodium.

✗ Chocolate Peanut Butter Cup Frozen Yogurt

One half-cup serving of chocolate peanut butter cup frozen yogurt contains 180 calories, 10 g fat, 4.5 g saturated fat, 19 g carbohydrates, 4 g protein, and 120 mg sodium.


Braum's started as a butter processing plant and today houses a dairy farm and processing plant, which is the heart of the Braum's operation. With such a historical background in the dairy industry, Braum's is an excellent place to shop for all of your favorite dairy products, including milk and ice cream.

They exclusively produce A2 milk, which Braum's claims has up to 50 percent more natural calcium, protein, and other essential nutrients compared to other milk on the market.

✓ Fat-Free Milk

One cup of fat-free milk contains 130 calories, 0g fat, 0g saturated fat, 18g carbohydrates, 13g protein, and 190mg sodium.

✗ Chocolate Milk

One cup of chocolate milk contains 210 calories, 8g fat, 5g saturated fat, 27g carbohydrates, 9g protein, and 200mg sodium.


The bakery department offers a variety of flavors, including the following:

  • Butter Bread
  • Whole Grain
  • Garlic Bread
  • Rye Bread
  • Raisin Nut Bread

One slice of the regular and artisan bread ranges in calories from 30 to 100.

✓ CarbWatch Bread – Two Slices

One serving, or two slices, of CarbWatch Bread contains 60 calories, 2.5g fat, 0.5g saturated fat, 16g carbohydrates, 1g protein, and 310mg sodium.

✗ Raisin Nut Bread – One Slice

One slice of Raisin Nut Bread contains 80 calories, 2g fat, 0g saturated fat, 14g carbohydrates, 2g protein, and 95mg sodium.

You will find Braum's prepackaged cheese in flavors such as Colby and cheddar, made from the organization's dairy farm. Braum's also sells yogurt, cottage cheese, and various dips.

Diet-Specific Options

Because of the wide variety of products at this store, you can eat healthy at Braum's and stick to gluten-free, low-sodium, and vegetarian diets, but you won't find many options for low-fat, low-carb, low-FODMAP, diabetes-friendly, or vegan diets.


Although well known for its bakery items, you can avoid gluten. However, you should be aware that you could experience cross-contamination in the kitchen. Those with gluten intolerance should speak with a manager.

Gluten-free items include:

  • Garden Salad
  • Grilled Chicken Salad
  • Strawberry Chicken Poppyseed Salad
  • Ice cream without a baked product in it

For a nutritious gluten-free option, choose the garden salad. It packs in healthy vegetables for only 170 calories.


For customers following a low-sodium, heart-healthy diet, you can eat the following at Braum's:

  • Garden Salad
  • Grilled Chicken Salad
  • Sherbet Freeze
  • Fruit and Yogurt Swirl
  • Vegetarian Bagel Omelette

Again, the garden salad is the top pick here, with only 240mg sodium.


Although the majority of the prepared foods contain meat (hamburgers, chicken, and chili), you can purchase a garden salad, choose from a number of breakfasts, and shop at the produce market for meatless products.

Vegetarian items include:

  • Garden Salad
  • Vegetarian Bagel Omelette
  • Breakfast Bagel
  • Fruit and Yogurt Swirl
  • Hotcakes
  • Hash browns
  • Cinnamon Roll
  • Produce Market: Breads, Ice Cream, Frozen Yogurt, Sherbet, Fruit, Vegetables, and Baked Goods

For a filling and nutritious vegetarian meal, choose the vegetarian bagel omelette when ordering breakfast, or the fruit and yogurt swirl, which is available all day long.

Food Allergies and Safety

To protect yourself from food allergies while shopping and eating at Braum's, you can perform the following:

  • Ask for modifications in your order. For example, if you can't eat seeds or nuts, ask for a different type of bagel than the "everything" bagel used on a number of breakfast orders.
  • Do your own research before you head out to eat. Unfortunately, you won't find nutrition information on the Braum's website. You can get a list of the main ingredients on each individual item on the website, but not a comprehensive list. For example, a tortilla could have flour and egg used in it, which isn't listed. When in doubt, don't order something.
  • Be aware of cross-contamination. All products could be made in the same kitchen and even on the same countertop. For example, if you have a dairy allergy, cheese could be chopped using the same knife as the vegetables.

A Word From Verywell

Braum's is a popular restaurant and fresh food market with various locations in Midwest U.S. Although you'll find a number of high-calorie burgers, fried chicken sandwiches and tenders, and large plate breakfast offerings, you can still find nutritious options at this establishment.

You'll find loads of salads full of vitamins, minerals, flavors, and textures to satisfy multiple palates. You can choose your dressing and add croutons or crackers for extra crunch. You can also have a nutritious yogurt swirl for breakfast and sherbet or frozen yogurt for a treat. If you prefer to prepare your own food, shop for healthy produce and farm-fresh dairy products on the same visit.

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  1. Braum's. Drinks and Fries Menu.

  2. Braums website.

  3. Braum's. Dairy/A2 Milk/Fat-Free.