Shake Shack Macros: Complete Nutrition Guide for Burgers, Shakes & More

Shake Shack has elevated the fast-food burger into a premium experience—with prices and calories to match. Their Angus beef burgers, frozen custard, and crinkle-cut fries are legitimately delicious, but can quickly add up to 1,500+ calories if you’re not paying attention.

The good news? With lettuce wraps, lighter menu options, and smart ordering, Shake Shack can absolutely fit your macros. This guide breaks down everything on the menu.

Why Shake Shack Works for Macro Tracking

• Quality ingredients – 100% Angus beef, no hormones or antibiotics
• Lettuce wrap option – Any burger can be bunless
• Transparent nutrition – Full macros available online
• Single patty options – Not everything is doubled
• Chicken options – Solid protein-to-calorie alternatives

Shake Shack Burger Macros

Standard Burgers (With Bun)

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Hamburger	400	21	26	23
ShackBurger	530	28	27	34
SmokeShack	610	31	27	41
Shack Stack	780	32	33	54
Double ShackBurger	770	48	27	52
Double SmokeShack	900	54	27	62

Best protein-to-calorie: Double ShackBurger (48g protein, 770 cal) Best flavor-to-macro: SmokeShack (bacon, cherry peppers, 31g protein)

Lettuce-Wrapped Burgers (No Bun)

Burger (Lettuce Wrap)	Calories	Protein (g)	Carbs (g)	Fat (g)
Hamburger	300	19	2	22
ShackBurger	430	26	3	33
SmokeShack	510	29	3	40
Double ShackBurger	670	46	3	51

Carb savings: Lettuce wrap saves 24-25g carbs and ~100 calories.

Shake Shack Chicken Macros

Chicken Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chicken Shack	600	42	31	34
Chicken Bites (6 pc)	300	20	16	17
Chicken Bites (10 pc)	500	33	27	28

Hidden gem: Chicken Shack has 42g protein—the best protein count on the menu at reasonable calories.

Pro tip: Order Chicken Shack without the bun for a lettuce wrap version with fewer carbs.

Shake Shack Vegetarian Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
‘Shroom Burger	490	17	31	33
Veggie Shack	510	16	48	30

Note: The ‘Shroom Burger (cheese-stuffed portobello) is surprisingly calorie-dense at 490 calories. Not a low-cal option.

Shake Shack Hot Dogs Macros

Hot Dog	Calories	Protein (g)	Carbs (g)	Fat (g)
Shack Dog	390	14	26	26
Shack-cago Dog	490	16	38	30

Shake Shack Fries Macros

Fries	Calories	Protein (g)	Carbs (g)	Fat (g)
Fries (Regular)	470	6	56	25
Cheese Fries	580	11	57	34
Bacon Cheese Fries	740	17	59	47

Reality check: Regular fries alone are 470 calories. Bacon cheese fries hit 740 calories—more than a ShackBurger.

Shake Shack Shakes & Concretes Macros

Shakes (Regular Size)

Shake	Calories	Protein (g)	Carbs (g)	Fat (g)
Vanilla	740	13	85	41
Chocolate	810	14	99	42
Strawberry	680	11	78	38
Peanut Butter	870	22	84	51
Black & White	760	14	89	41
Salted Caramel	820	12	96	45

Concretes (Frozen Custard Blends)

Concrete (Regular)	Calories	Protein (g)	Carbs (g)	Fat (g)
Vanilla Concrete (plain)	380	8	32	25
Chocolate Concrete (plain)	420	9	40	26
With Mix-ins	+100-200	varies	varies	varies

Warning: Shakes are 680-870 calories. That’s a full meal’s worth of calories in a drink.

If you must: A plain vanilla concrete (380 cal) is the lightest frozen option.

Shake Shack Breakfast Macros

Breakfast Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon, Egg & Cheese	450	21	26	30
Sausage, Egg & Cheese	550	22	26	40
Egg & Cheese	340	15	26	20
Avocado Bacon Breakfast Burger	630	29	27	45

Best breakfast for macros: Egg & Cheese (340 cal, 15g protein)

Shake Shack Sauces & Extras Macros

Sauce/Extra	Calories	Protein (g)	Carbs (g)	Fat (g)
ShackSauce	70	0	3	7
Cheese Sauce	70	2	2	6
Bacon (2 strips)	90	6	0	7
Cherry Peppers	10	0	2	0
Pickles	5	0	1	0

Pro tip: Cherry peppers and pickles add flavor with almost no calories.

Best Shake Shack Orders by Goal

Best High-Protein Shake Shack Order

Protein Power

• Double SmokeShack (lettuce wrap)
• Chicken Bites (6 pc)

Macros: 810 calories | 74g protein | 19g carbs | 57g fat

Best Low-Calorie Shake Shack Order (Under 500 Cal)

Light & Satisfying

• ShackBurger (lettuce wrap)
• Water

Macros: 430 calories | 26g protein | 3g carbs | 33g fat

Best Keto Shake Shack Order

Carb-Conscious

• SmokeShack (lettuce wrap)
• Side of pickles

Macros: 515 calories | 29g protein | 4g carbs | 40g fat

Best Balanced Shake Shack Order

Smart Splurge

• Chicken Shack
• Split regular fries with someone (half portion)

Macros: 835 calories | 48g protein | 59g carbs | 47g fat

How to Customize Your Shake Shack Order

To Maximize Protein:

• Chicken Shack has the most protein (42g)
• Double anything – Adds 20g+ protein
• Add bacon – Extra 6g protein
• Chicken Bites as a side – 20g protein for 6 pc

To Minimize Calories:

• Lettuce wrap everything – Saves ~100 calories
• Skip ShackSauce – Saves 70 calories
• Single patty – Shack vs Double Shack saves 240 calories
• No fries – Saves 470 calories
• Skip shakes – Saves 680-870 calories
• Plain concrete instead of shake – Saves 300-400 calories

To Reduce Carbs:

• Lettuce wrap – Saves 24-25g carbs
• Skip fries – Saves 56g carbs
• No shake – Saves 78-99g carbs
• Watch the ShackSauce – Has some carbs/sugar
• Ask for no ketchup – Sugar-based

To Make It More Filling:

• Add extra lettuce and pickles – Volume, no calories
• Chicken Bites as appetizer – Protein keeps you full
• Cherry peppers on burgers – Adds crunch and flavor
• Double patty – More protein, more satiety

Complete Shake Shack Meal Combinations

Meal	Calories	Protein	Carbs	Fat
Hamburger (lettuce wrap)	300	19g	2g	22g
ShackBurger + regular fries	1,000	34g	83g	59g
Chicken Shack (lettuce wrap)	500	40g	7g	33g
Double ShackBurger + cheese fries	1,350	59g	84g	86g
SmokeShack + half fries	845	34g	55g	54g
ShackBurger + Vanilla Shake	1,270	41g	112g	75g

Note: That ShackBurger + shake combo is 1,270 calories. Budget accordingly.

Shake Shack vs Other Premium Burger Chains

Restaurant	Similar Burger	Calories	Protein
Shake Shack	ShackBurger	530	28g
In-N-Out	Double-Double	670	41g
Five Guys	Little Cheeseburger	550	27g
Smashburger	Classic Smash	520	27g

Shake Shack is comparable to other premium chains but edges slightly higher in calories. The lettuce wrap option helps level the playing field.

The Lettuce Wrap Strategy

Here’s the calorie savings breakdown:

Burger	With Bun	Lettuce Wrap	Savings
Hamburger	400	300	100 cal, 24g carbs
ShackBurger	530	430	100 cal, 24g carbs
SmokeShack	610	510	100 cal, 24g carbs
Double ShackBurger	770	670	100 cal, 24g carbs

Consistent 100 calorie savings across the board. For keto dieters, that’s 24g carbs saved—making any burger keto-friendly.

Common Shake Shack Ordering Mistakes

1. Ordering shakes casually – 740+ calories per shake
2. Getting bacon cheese fries – 740 calories in fries alone
3. Not knowing about lettuce wraps – 100 calories and 24g carbs saved
4. Doubling without intent – Double patties add 240 calories
5. Thinking vegetarian = healthy – ‘Shroom Burger is 490 calories
6. Multiple sauces – Each ShackSauce packet is 70 calories

Shake Shack for Different Goals

Bulking at Shake Shack

• Double SmokeShack (full bun): 900 cal, 54g protein
• Regular fries: 470 cal
• Peanut Butter Shake: 870 cal
• Total: 2,240 calories, 82g protein

Cutting at Shake Shack

• Chicken Shack (lettuce wrap): ~500 cal, 40g protein
• Cherry peppers, pickles
• Water
• Total: ~500 calories, 40g protein

The Bottom Line

Shake Shack is a premium burger experience that can fit into macro tracking with the right approach. The key is utilizing lettuce wraps, being realistic about shakes and fries, and choosing single patties when appropriate.

Key takeaways:

• Lettuce wrap saves 100 calories and 24g carbs on any burger
• Chicken Shack is the protein MVP (42g protein)
• Shakes are treats – Budget 740+ calories
• Regular fries = 470 calories – Split or skip
• ShackBurger lettuce wrap is the sweet spot (430 cal, 26g protein)

Shake Shack proves you can enjoy premium fast food while following a flexible dieting approach. Just plan ahead and make strategic choices.

Ready to see how Shake Shack fits your daily targets? Use our free macro calculator to set your goals.

Comparing burger options? Check out our guides to In-N-Out macros, Five Guys macros, and Wendy’s macros.