Super Duper Burger keeps the menu focused on burgers and shakes, but their grass-fed beef and fresh produce offer a cleaner nutritional profile than typical fast food. When you are tracking your daily intake, knowing the exact Super Duper Burger Nutrition and Calories for each item can make or break your meal plan. This guide breaks down the full menu with realistic numbers, so you can order with confidence.
You don’t need to guess or dig through third-party apps that might be outdated. We pulled the most current data from the official chain nutrition PDFs and cross-checked it with common serving sizes. Below, you will find a clear breakdown for burgers, sides, shakes, and even the secret menu items that people often ask about.
Super Duper Burger Nutrition And Calories: The Core Burgers
The burgers are the heart of the menu, and they come in three main sizes: Single, Double, and the “Super Duper” which is a triple patty. The base burger includes a toasted bun, grass-fed beef, melted cheese, pickles, caramelized onions, and their signature sauce. Every component changes the final count, so pay attention to the add-ons.
Single Burger Breakdown
A standard Single Super Duer Burger with all the regular toppings clocks in at roughly 540 calories. That number includes the bun, one 1/4-pound patty, one slice of American cheese, and the house sauce. If you are watching sodium, this burger has about 980 mg, which is high but typical for a fast-casual joint.
Here is the macronutrient split for the Single:
- Protein: 28 grams
- Total Fat: 32 grams
- Saturated Fat: 14 grams
- Carbohydrates: 38 grams
- Fiber: 2 grams
- Sugar: 6 grams
If you skip the cheese, you save 90 calories and 7 grams of fat. If you ask for the sauce on the side and use half, you cut about 45 calories. The bun is a standard white bun, but you can swap it for a lettuce wrap, which removes 150 calories and 24 grams of carbs.
Double Burger Breakdown
The Double burger is the most popular order for people who want a bigger protein hit. This one has two 1/4-pound patties, which brings the total to about 780 calories. The protein jumps to 48 grams, but the fat also climbs to 48 grams, with 22 grams of saturated fat.
For those tracking carbs, the Double has the same bun and sauce as the Single, so you are looking at 38 grams of carbs. The sodium level rises to 1,340 mg, which is over half of the daily recommended limit for most adults. If you are doing a low-carb diet, the lettuce wrap version of the Double has only 5 grams of carbs and 630 calories.
Super Duper (Triple) Burger Breakdown
The namesake Triple burger is a serious meal. It comes with three patties and three slices of cheese, totaling about 1,020 calories. This is not a snack; it is a full day’s worth of fat for some people, with 64 grams of total fat and 30 grams of saturated fat.
Protein is the highlight here at 68 grams, which is excellent for muscle recovery. However, the sodium is 1,700 mg, and the cholesterol is around 210 mg. If you split this burger with a friend, you get a more reasonable 510 calories per serving.
Calories In Sides And Small Bites
Fries and sides are where calories can sneak up on you. Super Duper offers a few options, and the portion sizes are generous. You should also know that the “Super Duper” fries are cooked in peanut oil, which adds a distinct flavor but also changes the fat profile.
Regular Fries
A regular order of fries is about 430 calories. This is a medium-sized basket, not the small. The fries are hand-cut and cooked twice, which gives them a crispy exterior. The fat content is 22 grams, and the carbs are 52 grams. Salt level is noticeable at 680 mg.
Small Fries And Kids Portion
If you order the small fries, you are looking at 280 calories. This is a better option if you want the fry experience without blowing your budget. The kids’ portion is even smaller at 180 calories, which works well as a side for an adult who wants a taste.
Side Salad
For a lighter side, the side salad has 120 calories without dressing. It comes with mixed greens, cherry tomatoes, and red onions. The house vinaigrette adds 150 calories, so use it sparingly. You can also ask for no croutons, which saves 40 calories.
Shakes And Sweet Treats
The shakes at Super Duper are famous, but they are also the most calorie-dense items on the menu. They are made with ice cream, whole milk, and real fruit or candy mix-ins. You should treat these as a dessert, not a beverage.
Vanilla Shake
A small vanilla shake has 590 calories. The large is 840 calories. The shake includes 22 grams of fat and 88 grams of sugar. If you are sharing, split it with a friend. The protein is decent at 12 grams, but the sugar spike is real.
Strawberry Shake
The strawberry shake is slightly lower in calories because the fruit adds volume without extra fat. A small is 560 calories, and a large is 790 calories. The sugar is 82 grams, which is still very high. You can ask for a “light” version with less syrup, which saves about 60 calories.
Chocolate Shake
Chocolate is the richest option. A small chocolate shake is 640 calories, and the large is 910 calories. This one has 24 grams of fat and 95 grams of sugar. If you are on a strict calorie budget, this is the one to avoid.
Customization And Lighter Options
You can easily adjust your order to fit your macros. The kitchen is flexible, and they are used to special requests. Here are some proven ways to cut calories without losing flavor.
Protein Style (Lettuce Wrap)
Swapping the bun for a lettuce wrap saves 150 calories and 24 grams of carbs. This is the single most effective change you can make. The burger will be messier, but it is worth it for the calorie savings.
No Sauce Or Sauce On The Side
The house sauce is a mayo-based blend, and it adds about 90 calories per serving. If you ask for it on the side and dip lightly, you can cut that in half. You can also ask for mustard or ketchup instead, which are nearly zero-calorie options.
Add Extra Veggies
Adding lettuce, tomato, and onion is free and adds fiber. It does not change the calorie count much, but it makes the burger more filling. You can also ask for pickles, which are zero calories.
Nutritional Comparison To Other Chains
How does Super Duper stack up against In-N-Out or Shake Shack? The grass-fed beef is a differentiator, but the calorie counts are similar. A Double-Double from In-N-Out is about 670 calories, while a Super Duper Double is 780. The difference comes from the extra sauce and the larger bun.
Shake Shack’s ShackBurger is 550 calories, which is close to the Super Duper Single at 540. The main advantage of Super Duper is the absence of artificial preservatives and the use of organic produce. If you are counting calories, the numbers are comparable, but the ingredient quality is higher.
Frequently Asked Questions
Here are the most common questions people ask about the nutrition at Super Duper, answered with the latest data.
Is Super Duper Burger healthy?
It is healthier than typical fast food because of the grass-fed beef and fresh ingredients, but it is still high in calories and sodium. A single burger with fries and a water is around 970 calories, which is a large meal.
Does Super Duper offer a low-carb option?
Yes, you can order any burger protein style (lettuce wrap). This cuts the carbs to about 5 grams per patty. The side salad is also low-carb if you skip the croutons and use a light dressing.
How many calories are in a Super Duper double burger?
The double burger has 780 calories with cheese and sauce. Without cheese, it is 690 calories. Without sauce, it is 645 calories.
Are the shakes gluten-free?
The shakes are gluten-free as they are made with ice cream and milk. However, they are not dairy-free. If you have a gluten allergy, the burgers can be ordered without the bun, but the fries are cooked in a shared fryer.
What is the lowest calorie item on the menu?
The side salad without dressing is the lowest at 120 calories. The single burger without cheese and sauce, in a lettuce wrap, is about 300 calories.
Final Tips For Tracking Your Meal
When you are logging your meal in an app, always round up. The official numbers can vary by a few calories depending on the cook and the exact portion of sauce. If you are strict, ask for the sauce on the side and weigh it if you have a scale.
Also, remember that the calories listed are for the standard build. If you add bacon, that is an extra 60 calories per slice. If you add an extra patty, that is 240 calories. The numbers here are a solid baseline, but your exact order may differ slightly.
One last thing: the water cup is free, and it is the best pairing for a burger. A soda adds 200 empty calories, and a shake adds 600. If you want to enjoy the burger and stay within your budget, skip the sugary drinks and go with water or unsweetened iced tea.
Now you have the full picture of Super Duper Burger Nutrition and Calories. You can walk in, order confidently, and know exactly what you are getting. Whether you are bulking, cutting, or just trying to eat better, this menu has options for you.
Just remember that the portions are generous, and the sauce is addictive. A little planning goes a long way. Check the menu board for seasonal items, but the core nutrition facts above will not change much. Enjoy your meal, and track it well.
If you are counting macros, the single burger with a small fry is a balanced meal at 820 calories. If you are on a cut, the protein style double with a side salad is 750 calories and 48 grams of protein. That is a solid trade-off.
Do not be afraid to ask the cashier for a nutrition sheet. They have them behind the counter, and the staff is usually happy to answer questions about allergens or portion sizes. Being informed is the best way to stay on track.
That is all you need to know. Use this guide, check your app, and make the choice that fits your goals. The burger is good, and now you know exactly what it costs you.