Order This, Not That: Shake Shack

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This popular burger joint sprouted from a hot dog cart in Madison Square Park in Manhattan in order to support the Madison Square Park Conservatory’s first art installation. Customers couldn’t get enough of the cart’s famous Shack Sauce, and the lines were endless. Today, Shake Shack can be found in 15 states within the U.S. and in numerous countries throughout the world. Find out what you should order and what you should skip the next time you’re craving a Shack Burger.

Breakfast Sandwiches

Order: Egg and Cheese Breakfast Sandwich

Keep it simple and start the day with a sandwich of a griddled cage-free egg and American cheese for breakfast. The sodium is on the higher side for this lower-calorie breakfast, so mind your sodium during lunch and dinner.

Per serving: Calories 300; Fat 13 g (Saturated 6 g); Sodium 750 mg; Carbohydrate 26 g; Protein 17 g

Not: Sausage Breakfast Sandwich with Double Eggs

Don’t start your morning by downing tons of saturated fat and calories from two eggs, pork sausage and American cheese. Your morning will drag, and you’ll feel lethargic. Plus, you’ll be taking in two-thirds of the recommended amount of sodium for the entire day!

Per serving: Calories 570; Fat 36 g (Saturated 14 g); Sodium 1,535 mg; Carbohydrate 28 g; Protein 34 g

Burgers

Order: Single Hamburger

The Shack Sauce is what these burgers are all about. Order it on the side so you can use as little or as much as you please. With 98 calories for the sauce alone, use only half to shave off about 50 calories.

Per serving (with Shack Sauce): Calories 483; Fat 32 g (Saturated 10 g); Sodium 483 mg; Carbohydrate 25 g; Protein 24 g

Not: Double Shack Burger

Nutritionists always advise to eat in moderation, and this double cheeseburger topped with lettuce, tomato and Shack Sauce is just way overboard in terms of portion size.

Per serving: Calories 855; Fat 60 g (Saturated 25 g); Sodium 1,290 mg; Carbohydrate 27 g; Protein 49 g

Flat-Top Dogs

Order: Chicken Dog

Among the three hot dogs regularly offered on the menu, the chicken dog has the fewest calories and the least fat, though it’s a bit higher in sodium than the hot dog. Skip the fries, at 420 calories per serving, or share with a friend if you must have them.

Per serving (chicken dog): Calories 320; Fat 11 g (Saturated 3 g); Sodium 970 mg; Carbohydrate 32 g; Protein 20 g

Not: Shack-Cago Dog

Although the menu describes this dog as being “dragged through the garden,” the addition of vegetables like onion, cucumber and tomato doesn’t offset the calories, fat and sodium in this baby.

Per serving: Calories 380; Fat 20 g (Saturated 10 g); Sodium 1,140 mg; Carbohydrate 33 g; Protein 16 g


Frozen Custard

Order: Single Vanilla Cup

If you’re craving the freshly made rich and creamy frozen custard, go for the single cup of vanilla. It’s a reasonably portioned indulgence you can enjoy on occasion.

Per serving: Calories 220; Fat 12 g (Saturated 7 g); Sodium 170 mg; Carbohydrate 26 g; Protein 4 g

Not: Caramelized Peach Shake

With close to 50 percent of the daily recommended calories, skip this super-high-calorie indulgence and enjoy a cup of vanilla or chocolate with a fresh peach or a few dried peach slices on the side.

Per serving: Calories 825; Fat 39 g (Saturated 25 g); Sodium 510 mg; Carbohydrate 107 g; Protein 15 g

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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