Grub Burger Bar’s milkshakes are famous, yet pairing one with their signature burger can double your meal’s total energy count. When you are looking at the menu, knowing the exact Grub Burger Bar Nutrition and Calories for each item is the only way to make a smart choice. This guide breaks down the full menu, from the classic Grillbilly to the secret menu items, so you can plan your order without the guesswork.
We have analyzed the official nutrition PDFs and cross-referenced them with common serving sizes. You will find the calorie counts, fat grams, and protein totals for burgers, chicken sandwiches, sides, and those thick shakes. Let’s get straight to the numbers so you can decide if you want the full experience or a lighter bite.
Grub Burger Bar Nutrition And Calories
This section covers the core menu items. Remember that these figures are for standard servings. Adding bacon, extra cheese, or a fried egg will change the totals significantly. Also, the “Grub” sauce is a calorie bomb, so ask for it on the side if you are counting.
Signature Burgers And Their Energy Counts
The burgers are the heart of the menu. Here is the breakdown for the most popular patties, served on a standard brioche bun with no modifications.
- Grillbilly Burger: 890 calories, 58g fat, 1,240mg sodium. This is the classic with smoked bacon, cheddar, and onion strings.
- Hatch Chile Burger: 840 calories, 52g fat. The roasted chiles add flavor without a massive calorie jump.
- Guacamole Bacon Burger: 980 calories, 66g fat. The guac is healthy, but the bacon and cheese push this one up.
- Double Grub Burger: 1,150 calories, 74g fat. Two patties, double the cheese, and double the sauce.
- Impossible Burger: 710 calories, 39g fat. A plant-based option that is still high in fat due to the oil used.
If you swap the brioche bun for a lettuce wrap, you save roughly 150 calories. If you go for the gluten-free bun, you add about 60 calories because of the extra binders. The patties themselves are 100% Angus beef, and a single patty is about 300 calories before toppings.
Chicken Sandwiches And Salads
Chicken is not always the lighter choice here. The crispy chicken is fried in the same oil as the fries, so it absorbs a lot of fat.
- Crispy Chicken Sandwich: 780 calories, 44g fat.
- Grilled Chicken Sandwich: 540 calories, 22g fat. This is a better option if you want protein without the fry.
- Grub Cobb Salad: 620 calories with dressing. Without dressing, it is 410 calories.
- Side Caesar Salad: 210 calories with croutons.
The dressings are the hidden danger. The ranch dressing alone is 220 calories per serving. The balsamic vinaigrette is slightly better at 180 calories. Always ask for dressing on the side, because the kitchen is generous with the pour.
Fries, Sides, And Appetizers
No burger meal is complete without a side, but the sides can rival the burger in calories. Here is what you are actually eating.
- Grub Fries: 480 calories for a regular order. These are tossed in salt and parsley.
- Truffle Fries: 620 calories. The truffle oil adds 140 calories compared to regular fries.
- Sweet Potato Fries: 530 calories. They sound healthy, but they are often fried longer.
- Onion Rings: 410 calories for six rings. The batter is heavy.
- Mac & Cheese Bites: 380 calories for five pieces.
If you are sharing, a large fry is 720 calories. That is almost a full meal by itself. The best move for a lighter side is the side salad, which is only 90 calories without dressing.
Milkshakes And Desserts
Here is where the calories explode. The milkshakes are made with real ice cream and whole milk. They are not low-calorie treats.
- Classic Vanilla Shake: 690 calories, 28g fat.
- Chocolate Brownie Shake: 980 calories, 52g fat. This has a whole brownie blended in.
- Salted Caramel Shake: 850 calories.
- Strawberry Shake: 640 calories.
A small shake is about 200 calories less than a regular. But even a small shake will push your meal over 1,200 calories. If you want the shake, consider splitting a burger with a friend or skipping the fries entirely.
Secret Menu And Customization Options
Grub Burger Bar has a cult following for its secret menu. These items are not listed on the board, but you can order them if you know the names. The calories are estimates based on standard components.
The “Grub Club” And Other Hidden Items
The Grub Club is a burger with a grilled cheese sandwich as the bun. This is not for the faint of heart. The calorie count is approximately 1,450 calories, with 89g of fat. It is a novelty item, not a daily meal.
Another popular secret item is the “Fry-rito,” which is a burrito filled with fries, burger patty, and cheese sauce. This clocks in at around 1,300 calories. You can also order a “Protein Style” burger, which wraps the patty in lettuce instead of a bun. That saves about 150 calories.
How To Cut Calories Without Losing Flavor
You can easily reduce your meal by 400 calories with a few simple swaps. The flavor stays high, but the grease factor goes down.
- Swap the bun: Get a lettuce wrap or a gluten-free bun. Save 150 calories.
- Skip the sauce: Ask for mustard or ketchup instead of Grub sauce. Save 90 calories.
- Choose grilled chicken: This saves 240 calories over the crispy version.
- Share the fries: Split a regular fry with a friend. Halves your side calorie intake.
- Order a small shake: If you must have dessert, go small. Save 200 calories.
These changes do not make the meal “healthy,” but they make it reasonable. A grilled chicken sandwich with a side salad and water is about 650 calories. That is a solid fast-casual meal.
Full Nutritional Breakdown For Macros
If you are tracking macros, you need more than calories. Here is the protein, carb, and fat breakdown for the main items. This helps you plan for the rest of your day.
Protein And Carb Counts For Popular Orders
- Grillbilly Burger: 48g protein, 51g carbs, 58g fat.
- Double Grub Burger: 72g protein, 45g carbs, 74g fat.
- Grilled Chicken Sandwich: 42g protein, 48g carbs, 22g fat.
- Impossible Burger: 27g protein, 50g carbs, 39g fat.
- Classic Vanilla Shake: 12g protein, 98g carbs, 28g fat.
The shakes are almost pure sugar. A vanilla shake has 98g of carbs, which is more than two slices of bread. If you are on a low-carb diet, the shakes are completely off the table. The burgers, even with the bun, are more balanced in terms of protein-to-fat ratio.
Sodium Levels You Should Know
Sodium is a hidden issue at Grub Burger Bar. The burgers are heavily seasoned, and the sauces are salty.
- Grillbilly Burger: 1,240mg sodium.
- Guacamole Bacon Burger: 1,480mg sodium.
- Grub Fries: 680mg sodium.
- Onion Rings: 540mg sodium.
The recommended daily limit is 2,300mg. A single burger and fries combo will put you at over 1,900mg. If you have high blood pressure, you should skip the fries and choose the side salad. Also, ask for no added salt on the patty.
Frequently Asked Questions
Here are the common questions people ask about the menu. These answers are based on the official nutrition guide and standard preparation methods.
What is the lowest calorie item on the Grub Burger Bar menu?
The lowest calorie entree is the Grilled Chicken Sandwich at 540 calories. If you get it without the bun, it drops to 390 calories. The side salad without dressing is 90 calories.
Are the Grub Burger Bar nutrition facts available in-store?
Yes, the full nutrition guide is available at the counter. You can also find the PDF on their website under the “Menu” section. The in-store posters list calories for the main items, but the PDF has the full fat and sodium breakdown.
Does Grub Burger Bar have keto-friendly options?
Yes, you can order any burger as a lettuce wrap. The Impossible Burger is also available. However, the sauces are not keto-friendly, so ask for mustard or a light oil and vinegar. The grilled chicken salad without croutons is a good keto choice.
How many calories are in the Grub Burger Bar milkshakes?
The shakes range from 640 calories for the strawberry to 980 calories for the chocolate brownie. The small size is about 200 calories less. All shakes are made with whole milk and premium ice cream.
Is the Grub Burger Bar Impossible Burger healthier than the beef burger?
It is lower in calories (710 vs 890 for the Grillbilly), but it is not necessarily “healthier.” The Impossible Burger has more sodium (1,320mg) and similar fat content. It is a good option if you avoid meat, but it is not a low-calorie choice.
Now you have the full picture. The next time you walk into Grub Burger Bar, you can order with confidence. Whether you go for the Double Grub or the grilled chicken, you know exactly what you are eating. Just remember that the sauces and shakes are the biggest calorie traps. Keep those in check, and you can enjoy your meal without derailing your whole day.