When you’re craving a fast food burger, dietitians recommend Shake Shack’s Single Hamburger.It’s packed with protein and yet moderate in carbs, sodium and saturated fat.For even more nutrition, pile it with lettuce, tomatoes, onions and avocado.

On days when time is tight, fast food can be a sensible way to get a satisfying meal that offers a healthy balance of carbs, protein and fat. Really! “It’s OK to eat fast food sometimes,” says Wan Na Chun, M.P.H., RD, CPT. “Life can be busy and not everyone can easily access home-cooked meals or fresh ingredients.” Fast food is practical because it is quick and available in many places, she adds.

That said, there are lots of fast food burgers to choose from. And some of them are better for you than others. When you’re craving a burger, dietitians recommend heading to Shake Shack for their Single Hamburger. In addition to being loaded with beefy, juicy goodness, it’s also big on nutrition. 

Here’s why Shake Shack’s Single Hamburger reigns supreme. 

Why Shake Shack’s Single Hamburger is Dietitians’ Top Choice

Shake Shack’s Single Hamburger Nutrition

Calories: 370Total fat: 18gSaturated fat: 8gSodium: 850mgCarbs: 24gFiber: 0gTotal sugars: 5gAdded sugars: N/AProtein: 25g

It’s High in Protein

After a long day of work or caring for kids, it’s normal to feel drained and hungry. Protein-rich foods are the key to feeling full and keeping energy levels on an even keel. “As a dietitian, I often recommend meals with at least 25 grams of protein to help manage hunger and support muscle health. This burger meets that benchmark,” says Violeta Morris, M.S., RDN. Shake Shack’s Single Hamburger delivers 25 grams of high-quality protein for a reasonable 370 calories.   

It’s Moderate in Carbs, Sodium and Saturated Fat

Some folks, like those with diabetes or people who are trying to lose weight, may be watching their carb intake. This burger is unlikely to take you over the carbohydrate edge or squash your health goals. “The carbohydrate count is moderate at 24 grams,” says Ana Reisdorf, M.S., RD. “It’s a great amount for a meal. It provides energy without going overboard.” 

Fast food is notorious for its high sodium content. While we wouldn’t exactly call this burger a low-sodium food, its 850 milligrams of sodium (roughly a third of the 2,300-milligram Daily Value) can still work for most of us. But if that’s too much for you, skip the bun and order a lettuce wrap. You’ll trim 155 milligrams of sodium.

When you’re watching saturated fat, the size of your burger can make a big difference. This quarter-pound single-patty burger strikes a healthy balance with a moderate 8 grams of saturated fat.  

It’s Made with Quality Ingredients

No matter which burger you order from Shake Shack, you can count on the beef being high-quality. 

“Shake Shack uses 100% all-natural Angus beef, no added hormones or antibiotics,” Reisdorf says. “Higher standards can mean better taste and a healthier product.” Laura Pensiero, RDN, also points out that Angus beef is known for its tender texture and rich flavor. 

Shake Shack also takes pride in how their beef is raised, boasting that it’s “humanely grazed and raised.” 

It’s Rich in Nutrients That Keep You Strong 

While red meat isn’t necessarily great to eat all the time, enjoying it in moderation can give you a wealth of nutrients that aren’t always found in other foods. “Beef provides key nutrients like iron, which supports energy production, oxygen transport and immune function, along with B vitamins like B12 that are essential for nerve health,” says Morris., , Beef is also one of the best sources of zinc, another nutrient that keeps your immune system in tip-top shape.

It’s Highly Customizable 

When you order a loaded burger—like the Single SmokeShack, which clocks in at 600 calories and a whopping 1,880 milligrams of sodium—it’s hard to scale things back. Why not start with the basics and add healthy options from there? Think lettuce, tomato and onions. You can even sneak in avocado for a little fiber bump (2 grams). 

Think of this burger as a nutrient-dense foundation that can be adapted to your needs, Pensiero says. Brannon Blount, M.S., RDN, agrees. The beauty of this burger is that it gives you flexibility, whether you want to skip the bun or load it with veggies, she says. If you’re going low-carb, swap in the lettuce wrap. Or, if gluten is an issue, you can ask for a gluten-free bun. 

Strategies to Order a Healthier Fast Food Burger

No matter which fast food chain you’re visiting, these RD-backed tips can help you order a healthier fast food burger: 

Look up the nutrition information online first. Knowing the nutrition stats of your burger ahead of time can empower you to make the best choice when it’s time to order. “Even a quick scan [of the nutrition info] can help you make a more confident choice, whether you’re watching sodium, protein or calories,” says Blount.
Keep it simple. It’s easy to be tempted by the ShackStack or Avocado Bacon Burger. However, the simpler choice is often the smarter one. “Choose simpler burgers,” says Reisdorf. That means leaving off the cheese, bacon or special sauces. In return, you’ll cut gratuitous calories, saturated fat and sodium from your meal.
Pile on the veggies. “Adding lettuce, tomato, onions or pickles boosts fiber and adds volume,” says Chun. If there’s a side salad or a fruit cup on the menu, order that, too. You’ll score extra vitamins and minerals, plus some fiber to keep you full.
Swap the bun or go open-faced. “Reducing the bun—or skipping it altogether—lowers refined carb intake and glycemic impact,” says Pensiero. This is especially important for people with diabetes or insulin resistance who have to be mindful of their carb intake. 
Skip the high-calorie sides and beverages. “Pass on the fries and soda to reduce calories and added sugars,” says Morris. If you’re craving a drink with flavor, order an unsweetened iced tea and add a dash of sugar. 
Choose a smaller burger or order a kids’ size. This simple strategy can help you keep portion sizes in check and prevent overeating, says Chun. “Doubling (or tripling) your meat also doubles the calories, fat and sodium,” adds Blount. 

Our Expert Take

When you’re craving a fast food burger, head to Shake Shack for their Single Hamburger. Dietitians say it’s the healthiest fast food burger out there. Not only is it packed with 25 grams of high-quality protein, it’s also reasonable in calories, carbs, sodium and saturated fat. At the same time, it’s loaded with key nutrients, like iron, zinc and vitamin B12. Plus, Shake Shack prides itself on the quality of its beef, which is humanely raised without added hormones or antibiotics. If that weren’t enough to convince you, this burger can be customized any way you like. So, pile on the lettuce, tomato, onions and avocado and savor every juicy bite!