Muscle Gain
What Are the Best High-Protein Shake Shack Orders?
The best high-protein Shake Shack orders, from a Triple Hamburger to lettuce wrap ShackBurgers, with official calories, protein and what to skip.
The short answer
The best high-protein order at Shake Shack is a Triple Hamburger: 750 calories and 63 grams of protein, based on Shake Shack's July 2026 nutrition and allergen guide. For fewer calories, a Double ShackBurger in a lettuce wrap has 45 grams for 580 calories. Skip the shakes, which have 16 to 19 grams of protein for 680 to 850 calories, and the Double Down Fries, at 1,920 calories.
Shake Shack is a burger chain first, and most of its protein comes from the beef patties. Each patty has 19 grams of protein for 190 calories, so the more patties you order, the better the protein per calorie gets. A Triple Hamburger has 63 grams of protein, more than most fast food meals.
The calories climb when you add cheese, sauces, fries and a shake. Here's what to order, using Shake Shack's official Nutrition & Allergen Information guide, the version updated in July 2026.
What has the most protein at Shake Shack?#
The Triple Avocado Bacon Burger has the most protein of any regular Shake Shack item, at 81 grams for 1,180 calories. Per calorie, the Triple Hamburger is the best burger on a bun, at about 8.4 grams of protein per 100 calories. Here's how the main items compare, from Shake Shack's guide:
| Item | Calories | Protein | Protein per 100 cal | Sodium |
|---|---|---|---|---|
| Triple Hamburger | 750 | 63 g | 8.4 g | 2,220 mg |
| ShackBurger, Triple Lettuce Wrap | 840 | 67 g | 8.0 g | 1,290 mg |
| Double Hamburger | 560 | 44 g | 7.9 g | 1,540 mg |
| ShackBurger, Double Lettuce Wrap | 580 | 45 g | 7.8 g | 880 mg |
| Triple Cheeseburger | 950 | 73 g | 7.7 g | 3,250 mg |
| SmokeShack, Double Lettuce Wrap | 690 | 52 g | 7.5 g | 1,510 mg |
| Double Cheeseburger | 700 | 51 g | 7.3 g | 2,220 mg |
| Triple ShackBurger | 1,020 | 74 g | 7.3 g | 3,310 mg |
| Double ShackBurger | 760 | 51 g | 6.7 g | 2,280 mg |
| Chicken Shack, Lettuce Wrap | 420 | 27 g | 6.4 g | 1,080 mg |
| Big Shack | 900 | 56 g | 6.2 g | 2,860 mg |
| Chicken Shack | 550 | 33 g | 6.0 g | 1,170 mg |
| Single ShackBurger | 500 | 29 g | 5.8 g | 1,250 mg |
| Chicken Bites, 6 pieces | 350 | 18 g | 5.1 g | 980 mg |
| Hot Dog | 350 | 16 g | 4.6 g | 800 mg |
| Vanilla Shake | 680 | 18 g | 2.6 g | 430 mg |
| Regular Fries | 470 | 6 g | 1.3 g | 740 mg |
Nutrition from Shake Shack's Nutrition & Allergen Information guide (July 2026 update). Lettuce wrap burgers are listed under the guide's Lifestyle Offerings. Shake Shack notes that serving sizes, preparation and regional formulations vary, and some items aren't available at all Shacks.
What is the best high-protein meal at Shake Shack?#
The best high-protein meal at Shake Shack is a Triple Hamburger with a Diet Coke: about 750 calories and 63 grams of protein. These orders are added up from Shake Shack's published item values:
| Order | Calories | Protein |
|---|---|---|
| Triple Hamburger + small Diet Coke | 750 | 63 g |
| Double ShackBurger Lettuce Wrap + small unsweetened iced tea | 585 | 45 g |
| Triple ShackBurger Lettuce Wrap | 840 | 67 g |
| Double SmokeShack Lettuce Wrap | 690 | 52 g |
| Double Hamburger + 6-piece Chicken Bites | 910 | 62 g |
| Chicken Shack Lettuce Wrap + 6-piece Chicken Bites | 770 | 45 g |
| Double Cheeseburger + Regular Fries | 1,170 | 57 g |
The Triple Hamburger is the strongest pick for protein per calorie with a bun. If you're watching calories, the Double ShackBurger Lettuce Wrap keeps the meal under 600 calories with 45 grams. The burger and fries order matches the low end of Shake Shack's own Double Cheeseburger combo listing (1,170 calories, 57 grams), and it's a bulking meal, not a cutting one.
How much does the bun add at Shake Shack?#
The potato bun adds about 170 to 180 calories and 6 to 7 grams of protein to a ShackBurger. Shake Shack lists its Potato Roll at 180 calories and 7 grams of protein, and the lettuce wrap at 5 calories.
You can see it in the guide's paired values. A Double ShackBurger drops from 760 calories and 51 grams on a bun to 580 calories and 45 grams in a lettuce wrap, and carbs fall from 27 grams to 3. The same swap takes a Triple ShackBurger from 1,020 calories to 840. A gluten-free bun is also listed: a Double ShackBurger on it is 740 calories with 47 grams. For the same trade-off at another burger chain, see our best high-protein In-N-Out orders, where Protein Style plays the role of the lettuce wrap.
Which Shake Shack burger has the most protein per calorie?#
The Triple Hamburger has the most protein per calorie of any Shake Shack burger, at 63 grams for 750 calories. It skips the cheese and ShackSauce, so nearly all of its calories come from the three patties and the bun.
Cheese, bacon and sauce add more calories than protein. A slice of American cheese is 70 calories with 4 grams, two slices of bacon are 90 calories with 6 grams, and ShackSauce is 60 calories with none. That's why a Triple ShackBurger has 11 more grams of protein than a Triple Hamburger but 270 more calories. Single burgers rank lowest, because the bun is a bigger share of the total: a Single ShackBurger has 29 grams for 500 calories.
Is the Chicken Shack high in protein?#
The Chicken Shack is a decent protein choice, with 33 grams for 550 calories, but it has less protein per calorie than a double or triple burger. In a lettuce wrap it has 27 grams for 420 calories.
The Avocado Bacon Chicken has 40 grams for 670 calories. Chicken Bites are lower: the 6-piece has 18 grams for 350 calories, and the 10-piece has 31 grams for 580. The guide's limited-time section lists a Caesar Salad with Grilled Chicken at 780 calories and 38 grams, so check whether your Shack still has it.
What is the best high-protein breakfast at Shake Shack?#
The best high-protein breakfast at Shake Shack is the Sausage Breakfast Sandwich with a double egg: 620 calories and 36 grams of protein. Shake Shack marks breakfast as not available at all Shacks.
The Bacon Egg and Cheese Sandwich with a double egg has 29 grams for 520 calories. For the fewest calories, the Egg White Light with a double egg has 19 grams for 340. Skip the Hashbrowns with Sauce: 740 calories for 6 grams of protein.
What should you skip at Shake Shack when you want protein?#
Skip the shakes, the loaded fries and the meatless burgers. They cost a lot of calories for the protein you get:
- Double Down Fries: 1,920 calories and 3,700 mg of sodium for 39 grams of protein.
- Cookies & Cream Shake: 850 calories and 86 grams of sugar for 19 grams.
- Hashbrowns with Sauce: 740 calories for 6 grams.
- Regular Fries: 470 calories for 6 grams. Bacon Cheese Fries are 850 calories for 21 grams.
- 'Shroom Burger: 510 calories for 18 grams. The Double Veggie Shack is 910 calories for 31 grams.
The core shakes run from 680 to 850 calories with 16 to 19 grams of protein, under 3 grams per 100 calories. Diet Coke, Coke Zero and unsweetened iced tea have 0 to 5 calories, so the burger does all the protein work.
Is Shake Shack good for building muscle?#
Shake Shack can work for building muscle if you order double or triple burgers and skip the shake. A Triple Hamburger gets you 63 grams of protein for 750 calories, which covers a big share of a lifter's day in one meal.
That matters if you train. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day. The weak spot at Shake Shack is sodium: a Triple Hamburger has 2,220 mg, close to the FDA's 2,300 mg daily limit, while the Double ShackBurger Lettuce Wrap has 880 mg. Our guide to high protein fast food compares the best orders across chains, and our best high-protein Burger King orders cover another burger chain.
At a local burger spot that doesn't post nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each item from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What has the most protein at Shake Shack?#
The Triple Avocado Bacon Burger has the most protein, at 81 grams for 1,180 calories. The Triple SmokeShack and Triple Bacon Cheeseburger each have 80 grams.
How much protein is in a ShackBurger?#
A Single ShackBurger has 29 grams of protein and 500 calories, a Double has 51 grams and 760 calories, and a Triple has 74 grams and 1,020 calories, according to Shake Shack's guide.
How much protein is in a Shake Shack lettuce wrap burger?#
A Double ShackBurger in a lettuce wrap has 45 grams of protein for 580 calories. The Single has 23 grams for 330 calories, and the Triple has 67 grams for 840.
How much protein is in the Shake Shack Chicken Shack?#
The Chicken Shack has 33 grams of protein and 550 calories. In a lettuce wrap, it has 27 grams for 420 calories.
Are Shake Shack shakes high in protein?#
Not for the calories. Shake Shack's core shakes have 16 to 19 grams of protein for 680 to 850 calories, while a Double Hamburger has 44 grams for 560.
Sources#
- Shake Shack: Nutrition & Allergen Information (PDF, July 2026 update), calories, protein and sodium for burgers, lettuce wraps, chicken, breakfast, fries, shakes and drinks
- Shake Shack, the official site that hosts the nutrition guide
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Sodium in Your Diet, the 2,300 mg daily sodium limit