The Smart Eater's Guide to Five Guys: How to Order Without Wrecking Your Goals

Five Guys. The name alone conjures images of juicy burgers, mountains of fresh-cut fries spilling out of a paper bag, and the satisfying crunch of free peanuts. It’s the go-to spot for a no-frills, high-quality burger and fry experience. But with great flavor comes great responsibility—and a menu that can be deceptively tricky to navigate. While everything is made fresh to order, the generous portions and customizable nature mean your meal's nutritional profile can swing wildly with just a few small choices. That’s where Snackly comes in. We’re here to help you decide *before* you order, so you can enjoy that burger and fries, guilt-free.

What to Know Before You Order

Five Guys is famous for its customizable burgers, hot dogs, and sandwiches, with a laser-focused menu that prioritizes quality over quantity. The crowd is diverse—from families treating themselves to a weekend lunch to college students fueling up after class. The challenge? Portion distortion is real here. Most people don't realize that a "Regular" burger at Five Guys is actually a double-patty behemoth, while the "Little" burger is the single-patty size you’d expect elsewhere. This simple naming convention can easily double the calories, fat, and protein in your order before you've even thought about cheese, bacon, or that glorious pile of fries.

Top 5 Smartest Orders (by Coach Score)

Scanning the menu with Snackly reveals the hidden gems. The Coach Score analyzes the full nutritional picture—not just calories—to find the most balanced options. Here are the top five performers at Five Guys.

Little Hamburger (Coach Score: 59/100)

* *540 cal, 27g protein, 39g carbs, 30g fat, 2g fiber*

* This is the undisputed champion of the Five Guys menu for a reason. It delivers a substantial 27 grams of high-quality protein in a relatively controlled package, making it incredibly satisfying. This single-patty classic gives you the full Five Guys flavor experience without the nutritional overload of its double-patty counterpart, making it a perfectly balanced and intelligent choice for almost any eating plan.

Little Bacon Burger (Coach Score: 58/100)

* *610 cal, 30g protein, 39g carbs, 35g fat, 2g fiber*

* Craving that smoky, savory crunch of bacon? This is your go-to. The Little Bacon Burger boosts the protein to an impressive 30 grams while keeping the other macros in a reasonable range. It proves you don't have to skip the "fun stuff" to make a smart choice; you just have to be strategic about the portion size, and opting for the "Little" version is the key.

Hamburger (Coach Score: 58/100)

* *840 cal, 47g protein, 39g carbs, 55g fat, 2g fiber*

* Don't let the high calorie count scare you off entirely. With a massive 47 grams of protein, the regular double-patty Hamburger is a powerhouse for anyone with serious muscle-building or high-protein goals. While the fat content is significant, the protein-to-calorie ratio is strong. Consider this your post-leg-day reward or the meal you plan the rest of your day around.

Little Cheeseburger (Coach Score: 57/100)

* *610 cal, 30g protein, 40g carbs, 35g fat, 2g fiber*

* Adding a slice of American cheese bumps up the protein and fat, delivering that classic, gooey cheeseburger experience for just over 600 calories. This option lands squarely in the "satisfying and smart" category, providing 30 grams of protein to keep you full. It's an excellent middle-ground when a plain hamburger won't cut it but a double-decker seems like too much.

Cheeseburger (Coach Score: 57/100)

* *980 cal, 55g protein, 40g carbs, 65g fat, 2g fiber*

* Like its non-cheese sibling, this double cheeseburger is a beast of a meal best reserved for days when you need maximum fuel. It boasts an incredible 55 grams of protein, making it one of the most protein-packed items you can find in fast food. If you're looking to maximize protein intake and aren't concerned about the high fat and calorie load, this is a formidable choice.

Best Orders by Diet Goal

Every eater is different. Whether you’re managing your weight, on a GLP-1 medication, or building muscle, Snackly can help you find the perfect order for your specific needs.

Best for Weight Loss

Navigating a place known for abundance can be tough when you’re aiming for a calorie deficit, but it’s not impossible. These options keep the calories in check while still delivering flavor.

* Veggie Sandwich (440 cal): This isn't a veggie burger, but rather a collection of grilled veggies (like mushrooms, peppers, and onions) on a toasted bun. While lower in protein, its 5 grams of fiber help with satiety, and at 440 calories, it's one of the lightest entrees available.

* Grilled Cheese (470 cal): Sometimes, you just want simple comfort food. This sandwich offers that classic melted cheese satisfaction for under 500 calories. It's not a nutritional powerhouse, but it's a controlled portion that fits easily into a calorie-conscious day.

Best for GLP-1 / Ozempic Users

For those on GLP-1 medications like Ozempic or Wegovy, prioritizing protein and fiber is crucial for managing appetite and maintaining muscle mass. These meals fit the bill perfectly.

* Little Hamburger (540 cal, 27g protein): This is an ideal choice. The 27 grams of high-quality protein will work synergistically with your medication to promote significant satiety, helping you feel full and satisfied on a smaller portion. It’s the perfect balance of flavor and function.

* Veggie Sandwich (440 cal, 16g protein, 5g fiber): For days when you want a lighter meal, the Veggie Sandwich offers a solid dose of fiber from all the vegetables, which aids in digestion and enhances feelings of fullness. While the protein is more moderate, it's still a valuable contributor to a balanced meal.

* Pro Tip: Pair a "Little" burger with a small handful of fries (share a Regular size!) to get a good mix of protein and fiber, which is the winning combination for managing GLP-1 side effects and goals.

Best for Keto / Low Carb

Five Guys is surprisingly friendly to low-carb and keto eaters if you know how to order. The key is to ditch the bun.

* Bacon Cheeseburger in a Bowl (Net Carbs: ~1g): Order any burger "bunless" or in a bowl, and they'll serve the patties and toppings in a foil container. A Bacon Cheeseburger has a staggering 58g of protein and 71g of fat, with virtually all of its 40g of carbs coming from the bun. Without it, you’re left with a perfectly keto-compliant, high-fat, high-protein meal.

* Hamburger in a Lettuce Wrap (Net Carbs: ~0g): For a "cleaner" keto option, get the double-patty Hamburger wrapped in fresh, crisp lettuce. You still get 47 grams of protein and 55 grams of fat to hit your macros, but in a lighter, fresher format. Add keto-friendly toppings like grilled mushrooms, green peppers, and mustard.

Best for High Protein

If your primary goal is packing in as much protein as possible to fuel muscle growth and recovery, Five Guys has some of the best options around.

* Cheeseburger (55g protein): With 55 grams of protein, this double cheeseburger is a true muscle-building powerhouse. For its 980 calories, it offers an excellent protein density, making it an efficient way to hit high protein targets after a tough workout.

* Hamburger (47g protein): Right behind its cheesy cousin, the regular double-patty Hamburger delivers a hefty 47 grams of protein. If you want to maximize your protein while keeping calories and fat slightly lower than the cheeseburger version, this is your best bet.

Orders to Skip

Not every item is a winner. These menu items scored poorly on the Snackly Coach Score due to their high calorie counts, less-than-ideal macro splits, or processed nature.

* Hot Dog (Coach Score: 42/100): This is the lowest-scoring item on the menu for a reason. While not outrageously high in calories (545), it offers a measly 18 grams of protein for 35 grams of fat. It’s a highly processed meat product that doesn’t provide the same nutritional bang-for-your-buck as a fresh beef patty.

* Bacon Cheeseburger (Coach Score: 54/100): While it delivers on protein, the sheer scale of this burger is its downfall. At 1,060 calories and 71 grams of fat, it's one of the most calorific fast-food items you can find anywhere. For many people, that's more than half a day's calories and a full day's worth of fat in a single sandwich.

* Grilled Cheese (Coach Score: 49/100): Despite being a lower-calorie option, its Coach Score suffers due to a lack of nutritional substance. With only 14g of protein and minimal fiber, it’s mostly refined carbs and fat, meaning it likely won't keep you full for very long compared to a protein-rich burger.

How to Customize Your Order

The beauty of Five Guys is the customization. Use it to your advantage to build a better meal.

Always Go "Little": Unless you're intentionally trying to eat a massive, high-protein meal, make the "Little" burger your default. It’s a normal, single-patty burger that provides a satisfying meal with much more manageable macros.

Go Bunless: This is the ultimate hack for low-carb and keto eaters, but it’s a smart move for anyone. Ordering your burger in a bowl or lettuce wrap instantly saves you ~350 calories and nearly 40 grams of carbohydrates from the bun.

Load Up on Veggie Toppings: The best toppings are free! Pile on the lettuce, tomatoes, pickles, onions, and green peppers. They add flavor, crunch, and a small boost of fiber and nutrients for zero additional cost to your nutritional budget. Be mindful of sauces like mayonnaise, which can add a surprising amount of fat and calories.

Pro Tips for Five Guys

Share The Fries. Seriously. An order of "Regular" Fries is notoriously huge and can easily be shared between two or even three people. They are delicious, but the overflowing bag means you're getting far more than the listed 530 calories. Sharing is the only way to enjoy them without derailing your day.

Beware the Free Peanuts. It’s a wonderful gesture, but mindlessly munching on peanuts while you wait can add 200-300 calories to your meal before it even begins. Grab a small handful and savor them, or skip them altogether if you’re being mindful.

Know Your "Veggies." Remember, the Veggie Sandwich is *not* a veggie patty. It's a bun filled with grilled vegetables. The Grilled Cheese is also an option, but neither provides the protein you'd get from a plant-based patty. If you're vegetarian, know that your options are cheese-and-carb-focused.

Scan this menu with Snackly to see every item's Coach Score instantly.

FAQ

Q: What is the healthiest thing to order at Five Guys?

A: "Healthiest" can mean different things, but based on the overall nutritional balance, the Little Hamburger is the winner with the highest Coach Score (59/100). It offers a great amount of satisfying protein for its calorie count. For an even lighter option, a bunless burger patty with lots of vegetable toppings is an excellent choice.

Q: Is Five Guys good for weight loss?

A: It can be challenging, but it's possible with smart ordering. Sticking to a Little Hamburger and skipping or sharing the fries is your best strategy. The protein in the burger will help keep you full. While options like the Veggie Sandwich or Grilled Cheese are lower in calories, they may not be as satisfying, so the small burger is often the more sustainable choice.

Q: What should I avoid at Five Guys?

A: For most people, the regular-sized Bacon Cheeseburger should be avoided. At over 1000 calories and 71 grams of fat, it’s an extreme indulgence. The Hot Dog also scores very poorly due to its processed nature and unfavorable ratio of fat to protein.

Q: Are the fries a good choice?

A: Nutritionally, the fries themselves are simple—potatoes, peanut oil, salt—and even offer a good amount of fiber, which contributes to their decent Coach Score (56/100). However, the problem is the massive portion size. A "Regular" order is far too large for one person. They can be a good choice *only if you share them* with friends.

Q: What are the best vegetarian options?

A: Your main options are the Veggie Sandwich and the Grilled Cheese. The Veggie Sandwich consists of grilled mushrooms, onions, green peppers, and lettuce and tomatoes on a bun. Neither is high in protein, so they score lower than the burgers, but they are viable choices if you're avoiding meat.

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