Sonic tater tots are a popular side item offered at Sonic Drive-In restaurants. They are bite-sized fried potato nuggets that make a tasty and crunchy accompaniment to Sonic’s burgers, hot dogs, and other entrees. But how many calories are in an order of Sonic tater tots? Let’s take a closer look at the nutrition facts.
The Basics on Sonic Tater Tots
Sonic tater tots start with small diced potatoes that are coated in a crisp batter and deep fried. They have a crispy exterior and fluffy interior, providing a satisfying combination of textures. Sonic offers their tater tots in different sizes:
- Regular size
- Large size
- Snack size
The calorie count will vary depending on the size you order. The regular size is the standard order and provides a medium serving of about 152g. The large size provides even more at 282g, while the snack size is a petite 57g serving.
Nutrition Facts for Sonic Tater Tots
Here are the nutrition facts for the three sizes of Sonic tater tots:
Regular Size Sonic Tater Tots
| Serving Size | 152g |
|---|---|
| Calories | 530 |
| Total Fat | 34g |
| Saturated Fat | 5g |
| Trans Fat | 0.5g |
| Cholesterol | 15mg |
| Sodium | 870mg |
| Total Carbohydrates | 46g |
| Dietary Fiber | 5g |
| Sugar | 3g |
| Protein | 9g |
Large Size Sonic Tater Tots
| Serving Size | 282g |
|---|---|
| Calories | 990 |
| Total Fat | 63g |
| Saturated Fat | 9g |
| Trans Fat | 1g |
| Cholesterol | 30mg |
| Sodium | 1620mg |
| Total Carbohydrates | 86g |
| Dietary Fiber | 10g |
| Sugar | 6g |
| Protein | 17g |
Snack Size Sonic Tater Tots
| Serving Size | 57g |
|---|---|
| Calories | 200 |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 5mg |
| Sodium | 340mg |
| Total Carbohydrates | 17g |
| Dietary Fiber | 2g |
| Sugar | 1g |
| Protein | 4g |
As you can see, the regular size order of Sonic tater tots contains 530 calories. The large size ratchets things up to 990 calories. And the snack size is a more modest 200 calories.
Calculating Calories Per Tater Tot
If you want to break things down further to determine how many calories are in a single Sonic tater tot, you’ll need to do a little math. Let’s figure out the calories per tot for each size:
Regular Size
There are about 25-30 tater tots in a regular size order. So if a regular order contains 530 calories total, each tot works out to:
530 calories / 28 tots = ~19 calories per tot
Large Size
A large size order includes around 45-55 tater tots. With 990 total calories, that’s:
990 calories / 50 tots = ~20 calories per tot
Snack Size
The snack size only has about 10-15 tater tots. For 200 total calories, each tot is:
200 calories / 12 tots = ~17 calories per tot
So each individual Sonic tater tot contains 17-20 calories, depending on the size ordered. The per tot calorie count is similar across the different sizes.
Nutritional Highlights
Now that we know how many calories are in Sonic tater tots, let’s call out some other key nutritional aspects:
- High in fat, especially saturated fat. The regular order has 34g total fat and 5g saturated fat. The large order contains even more.
- Very high in sodium at 870mg for a regular order. Large size exceeds 1500mg sodium.
- Carbohydrates mainly from starch since potatoes are the main ingredient.
- Provides some dietary fiber and a small amount of protein.
- Low in sugar, with only 3g per regular order.
Overall, Sonic tater tots are very high in fat and sodium as you would expect from a deep fried, processed potato product. The fat content mainly comes from the cooking oil. They provide a hefty dose of carbs with some dietary fiber from the potatoes. But the low sugar content shows that most carb calories come from starch rather than sugar.
Daily Calorie Recommendations
To put the 530 calories in a regular order of Sonic tater tots into perspective, here are some daily calorie intake recommendations for different individuals:
- Women
- Sedentary – 2000 calories
- Moderately Active – 2200 calories
- Active – 2400 calories
- Men
- Sedentary – 2400 calories
- Moderately Active – 2600 calories
- Active – 3000 calories
As you can see, a regular order of Sonic tater tots provides over 25% of total daily calories for an average sedentary woman. For a sedentary man, it equates to around 22% of total daily calories.
The percent is lower for active individuals with higher calorie needs, but still makes up a sizable amount of the day’s calories from one menu item. So regular tater tots are considered a high calorie side.
Ways to Reduce Calories
If you want to enjoy Sonic tater tots but reduce the calorie count, here are some tips:
- Order the snack size instead of regular. Saves 330 calories.
- Split a regular order with a friend. Cuts calories in half.
- Get a kids meal tot. Portion is smaller than snack size.
- Substitute a lower calorie side like corn on the cob. Saves 200-300 calories.
- Skip the dipping sauce like ranch or ketchup. Saves about 50-100 calories.
With some adjustments, you can satisfy your tater tot craving while sticking to your health goals.
Tater Tots vs. French Fries
How do Sonic tater tots compare to French fries in terms of calories and nutrition? Here’s a quick look:
| Food | Calories (regular order) | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Sonic Tater Tots | 530 | 34g | 46g | 9g |
| Sonic French Fries | 470 | 24g | 57g | 5g |
Sonic tater tots are slightly higher in calories and fat compared to French fries. The fries contain more carbs while the tots have a bit more protein. Both provide a hefty dose of calories, fat, sodium, and carbs.
Healthier Sonic Side Choices
If you want to choose a healthier side at Sonic, here are some lower calorie options to consider:
- Side salad with light dressing – 60 calories
- Corn on the cob – 200 calories
- Green beans – 110 calories
- Broccoli – 45 calories
- Apple slices – 80 calories
- Yogurt parfait – 140 calories
Load up on veggie sides or a salad if aiming for better nutrition when dining at Sonic. You can still enjoy some tater tots, but balance them out with lower calorie options.
Conclusion
A regular order of Sonic tater tots contains about 530 calories with 34g of fat. Each individual tot works out to around 19 calories depending on the exact size of the order. Tater tots are high in fat and sodium, but provide carbs mainly from starch rather than sugar.
To reduce the calorie count, order a smaller size, split an order, or choose lower calorie substitute sides. Overall, enjoying Sonic tater tots occasionally is fine, but they are a high calorie menu item so be mindful of portion size and frequency.
