🍔 Burgers · 168 menu items

Checkers / Rally's calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 168 items on the Checkers / Rally's menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Bacon, 2 Slices at 70 calories. The strongest protein-to-calorie ratio belongs to the 5 PC Classic Wings (Plain): 35 g of protein in 350 calories. 39 of the 90 food orders on the Checkers / Rally's menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

168

Lightest order

70 cal

Bacon, 2 Slices

Under 500 calories

of 90 food orders

Most protein per calorie

10 g

per 100 cal · 5 PC Classic Wings (Plain)

Lowest-calorie orders at Checkers / Rally's

The eight lightest food orders on the Checkers / Rally's menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Bacon, 2 Slices	Sides	70	4 g	1 g	6 g
Soft Serve - Vanilla	Desserts	130	3 g	20 g	5 g
Wicked Strawberry Soft Serve Cone-Swirl	Desserts	200	4 g	29 g	4 g
Wicked Strawberry Soft Serve Cone-Classic	Desserts	230	4 g	33 g	1 g
Apple Pie, 1	Desserts	270	3 g	38 g	12 g
Monsterella Stix, 4 pc. w/ 1 portion cup Marinara	Sides	280	12 g	20 g	17 g
Boneless Wings (Lemon Pepper) - 5PC	Sides	310	24 g	22 g	14 g
Boneless Wings (Plain) - 5PC	Sides	310	24 g	22 g	14 g

Most protein per calorie at Checkers / Rally's

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
5 PC Classic Wings (Plain)	350	35 g	10 g
10 PC Classic Wings (Medium Buffalo)	700	69 g	9.9 g
10 PC Classic Wings (Plain)	690	68 g	9.9 g
20 PC Classic Wings (Plain)	1,380	136 g	9.9 g
10 PC Classic Wings (Angry Buffalo)	710	69 g	9.7 g
20 PC Classic Wings (Medium Buffalo)	1,410	137 g	9.7 g
5 PC Classic Wings (Angry Buffalo)	360	35 g	9.7 g
5 PC Classic Wings (Medium Buffalo)	360	35 g	9.7 g

Leading pick: 5 PC Classic Wings (Plain), 35 g protein in 350 cal.

What fits a calorie budget

How many food orders at Checkers / Rally's fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every Checkers / Rally's item in the database, by section, lightest first.

Burgers16 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
All American Cheeseburger	330	13 g	31 g	18 g	1 g	1,050 mg
Mushroom Swissburger	330	15 g	29 g	15 g	2 g	930 mg
Chili Cheeseburger	340	13 g	30 g	18 g	1 g	960 mg
Checker/Rallyburger	390	12 g	33 g	28 g	2 g	930 mg
Olive Burger	440	12 g	33 g	33 g	2 g	1,560 mg
Double Mushroom Swissburger	460	22 g	29 g	29 g	2 g	1,210 mg
Cheese Champ	530	18 g	40 g	37 g	1 g	1,220 mg
Double Checker/Rallyburger w/Cheese	570	21 g	34 g	43 g	2 g	1,430 mg
Double Olive Burger	570	18 g	33 g	44 g	2 g	1,850 mg
Fry Lover’s Double	630	21 g	39 g	48 g	2 g	1,580 mg
Big Buford	770	30 g	41 g	57 g	1 g	1,730 mg
Smoky BBQ Bacon Buford	910	44 g	41 g	66 g	1 g	2,110 mg
Baconzilla!	960	46 g	41 g	75 g	0 g	2,440 mg
Big Buford Triple	1,010	42 g	41 g	78 g	1 g	2,250 mg
Baconzilla! Triple	1,210	58 g	42 g	96 g	0 g	2,950 mg
Smoky BBQ Bacon Buford Triple	1,360	58 g	41 g	107 g	1 g	2,740 mg

Sandwiches & Wraps10 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Grilled Hot Dog	310	11 g	25 g	18 g	1 g	1,000 mg
Chili Dog	360	13 g	28 g	21 g	1 g	1,290 mg
Crispy Fish Sandwich	460	14 g	51 g	23 g	2 g	910 mg
B.L.T.	470	17 g	30 g	42 g	2 g	1,020 mg
Beef Tacos (2)	550	25 g	35 g	35 g	3 g	1,260 mg
Spicy Chicken Sandwich	580	15 g	38 g	49 g	2 g	1,440 mg
Deep Sea Double	670	25 g	73 g	33 g	2 g	1,600 mg
Classic Mother Cruncher Chicken Sandwich	690	28 g	60 g	37 g	1 g	2,400 mg
Double Spicy Chicken	870	27 g	48 g	71 g	3 g	2,650 mg
Bacon BBQ Mother Cruncher Chicken Sandwich	1,110	36 g	67 g	76 g	2 g	2,860 mg

Entrées1 item

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Bowl of Chili, 12 FO	380	23 g	26 g	20 g	9 g	1,800 mg

Sides45 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Bacon, 2 Slices	70	4 g	1 g	6 g	0 g	170 mg
Monsterella Stix, 4 pc. w/ 1 portion cup Marinara	280	12 g	20 g	17 g	1 g	1,060 mg
Boneless Wings (Lemon Pepper) - 5PC	310	24 g	22 g	14 g	2 g	2,830 mg
Boneless Wings (Plain) - 5PC	310	24 g	22 g	14 g	2 g	1,310 mg
Boneless Wings (Medium Buffalo) - 5PC	315	24 g	23 g	14 g	2 g	2,180 mg
Boneless Wings (Angry Buffalo) - 5PC	320	24 g	23 g	14 g	3 g	2,080 mg
5 PC Classic Wings (Lemon Pepper)	350	31 g	2 g	20 g	0 g	2,280 mg
5 PC Classic Wings (Plain)	350	35 g	2 g	23 g	0 g	760 mg
5 PC Classic Wings (Angry Buffalo)	360	35 g	3 g	23 g	1 g	1,530 mg
5 PC Classic Wings (Medium Buffalo)	360	35 g	3 g	23 g	0 g	1,630 mg
Boneless Wings (Sweet & Smoky BBQ) - 5PC	390	24 g	39 g	14 g	3 g	1,600 mg
Fries - Small	390	5 g	49 g	19 g	5 g	870 mg
Monsterella Stix, 6 pc. w/ 1 portion cup Marinara	420	18 g	29 g	25 g	2 g	1,530 mg
5 PC Classic Wings (Sweet & Smoky BBQ)	430	35 g	19 g	23 g	1 g	1,050 mg
Boneless Wings (Garlic Parmesan) - 5PC	470	25 g	23 g	31 g	2 g	1,630 mg
Fries - Medium	500	7 g	63 g	24 g	6 g	1,110 mg
5 PC Classic Wings (Garlic Parmesan)	510	35 g	3 g	40 g	0 g	1,080 mg
Cheese Chili Cheese Fries-Reg	540	7 g	43 g	37 g	4 g	1,510 mg
Fries - Large	590	8 g	74 g	29 g	7 g	1,310 mg
Boneless Wings (Lemon Pepper) - 10PC	630	48 g	45 g	29 g	5 g	4,245 mg
Boneless Wings (Plain) - 10PC	630	48 g	45 g	29 g	5 g	2,620 mg
Boneless Wings (Medium Buffalo) - 10PC	640	48 g	47 g	29 g	5 g	3,927 mg
Boneless Wings (Angry Buffalo) - 10PC	645	48 g	47 g	29 g	7 g	3,775 mg
10 PC Classic Wings (Plain)	690	68 g	4 g	44 g	0 g	1,500 mg
10 PC Classic Wings (Lemon Pepper)	700	63 g	3 g	41 g	0 g	3,420 mg
10 PC Classic Wings (Medium Buffalo)	700	69 g	5 g	45 g	0 g	3,240 mg
10 PC Classic Wings (Angry Buffalo)	710	69 g	6 g	45 g	1 g	3,030 mg
Boneless Wings (Sweet & Smoky BBQ) - 10PC	750	48 g	71 g	29 g	7 g	3,055 mg
10 PC Classic Wings (Sweet & Smoky BBQ)	840	69 g	38 g	44 g	1 g	2,080 mg
Boneless Wings (Garlic Parmesan) - 10PC	870	50 g	47 g	55 g	5 g	3,100 mg
Fully Loaded Fries-Reg	870	14 g	46 g	62 g	4 g	1,920 mg
Fries - Fry Lover’s XL	910	12 g	115 g	45 g	12 g	2,030 mg
10 PC Classic Wings (Garlic Parmesan)	1,010	69 g	6 g	79 g	0 g	2,150 mg
Boneless Wings (Lemon Pepper) - 20PC	1,260	96 g	89 g	57 g	10 g	8,490 mg
Boneless Wings (Plain) - 20PC	1,260	96 g	89 g	57 g	10 g	5,240 mg
Boneless Wings (Medium Buffalo) - 20PC	1,280	96 g	94 g	58 g	10 g	7,854 mg
Boneless Wings (Angry Buffalo) - 20PC	1,290	96 g	94 g	58 g	14 g	7,550 mg
20 PC Classic Wings (Plain)	1,380	136 g	8 g	89 g	0 g	3,000 mg
20 PC Classic Wings (Lemon Pepper)	1,400	126 g	7 g	82 g	0 g	6,840 mg
20 PC Classic Wings (Medium Buffalo)	1,410	137 g	10 g	91 g	0 g	6,490 mg
20 PC Classic Wings (Angry Buffalo)	1,420	137 g	13 g	91 g	3 g	6,070 mg
Boneless Wings (Sweet & Smoky BBQ) - 20PC	1,500	96 g	142 g	58 g	14 g	6,110 mg
20 PC Classic Wings (Sweet & Smoky BBQ)	1,690	138 g	76 g	89 g	3 g	4,150 mg
Boneless Wings (Garlic Parmesan) - 20PC	1,870	100 g	94 g	110 g	10 g	6,200 mg
20 PC Classic Wings (Garlic Parmesan)	2,040	139 g	13 g	158 g	0 g	4,290 mg

Desserts10 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Soft Serve - Vanilla	130	3 g	20 g	5 g	1 g	85 mg
Wicked Strawberry Soft Serve Cone-Swirl	200	4 g	29 g	4 g	0 g	320 mg
Wicked Strawberry Soft Serve Cone-Classic	230	4 g	33 g	1 g	0 g	460 mg
Apple Pie, 1	270	3 g	38 g	12 g	2 g	310 mg
Funnel Cake Fries	370	2 g	38 g	23 g	0 g	250 mg
Brookie	380	5 g	48 g	18 g	2 g	290 mg
Caramel Cheesecake Sundae	460	8 g	73 g	15 g	0 g	460 mg
Strawberry Cheesecake Sundae	470	8 g	77 g	15 g	1 g	460 mg
Fudge Cheesecake Sundae	500	8 g	79 g	17 g	0 g	510 mg
Brookie with Soft Serve	540	9 g	73 g	24 g	2 g	430 mg

Smoothies & Shakes12 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Milkshake - Vanilla, 16 FO	290	7 g	44 g	10 g	1 g	180 mg
Milkshake - Banana, 16 FO	350	7 g	58 g	10 g	1 g	200 mg
Milkshake - Strawberry, 16 FO	350	7 g	57 g	10 g	1 g	190 mg
Milkshake - Chocolate, 16 FO	380	8 g	64 g	11 g	2 g	240 mg
Milkshake - Vanilla, 22 FO	390	9 g	57 g	13 g	2 g	240 mg
Milkshake - Banana, 22 FO	460	9 g	77 g	13 g	2 g	260 mg
Milkshake - Strawberry, 22 FO	460	9 g	75 g	13 g	2 g	250 mg
Milkshake - Chocolate, 22 FO	470	10 g	79 g	13 g	2 g	290 mg
Milkshake - Vanilla, 32 FO	590	14 g	87 g	20 g	3 g	370 mg
Milkshake - Strawberry, 32 FO	690	14 g	114 g	20 g	3 g	380 mg
Milkshake - Banana, 32 FO	700	14 g	117 g	20 g	3 g	390 mg
Milkshake - Chocolate, 32 FO	720	15 g	120 g	20 g	3 g	440 mg

Drinks48 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
POWERade Mountain Berry Blast Small 20	100	0 g	24 g	0 g	0 g	125 mg
POWERade Mountain Berry Blast Medium 30	150	0 g	37 g	0 g	0 g	190 mg
Gold Peak Southern Style Tea Small 20	170	0 g	42 g	0 g	0 g	55 mg
Minute Maid Lemonade(HFCS) Small 20	170	0 g	42 g	0 g	0 g	110 mg
Pibb Xtra Small 20	170	0 g	42 g	0 g	0 g	60 mg
Sprite High Yield Small 20	170	0 g	42 g	0 g	0 g	80 mg
Barq’s Root Beer Small 20	180	0 g	49 g	0 g	0 g	60 mg
Coca-Cola High Yield Small 20	180	0 g	45 g	0 g	0 g	45 mg
Fanta Grape POM Small 20	180	0 g	44 g	0 g	0 g	60 mg
Fanta Orange Small 20	180	0 g	45 g	0 g	0 g	45 mg
Cherry Coca-Cola Small 20	190	0 g	47 g	0 g	0 g	45 mg
Fanta Strawberry Small 20	190	0 g	48 g	0 g	0 g	95 mg
Hi-C Flashin Fruit Punch Small 20	190	0 g	47 g	0 g	0 g	80 mg
Hi-C Orange Lavaburst Small 20	190	0 g	47 g	0 g	0 g	45 mg
Mello Yello Small 20	190	0 g	49 g	0 g	0 g	55 mg
POWERade Mountain Berry Blast Large 37.5	190	0 g	46 g	0 g	0 g	230 mg
Fanta Slushie - Blue Raspberry, Regular 16 fl oz	220	0 g	55 g	0 g	0 g	110 mg
Fanta Slushie - Fruit Punch, Regular 16 fl oz	220	0 g	55 g	0 g	0 g	105 mg
Fanta Slushie - Watermelon, Regular 16 fl oz	220	0 g	55 g	0 g	0 g	105 mg
Minute Maid Lemonade(HFCS) Medium 30	250	0 g	63 g	0 g	0 g	160 mg
Pibb Xtra Medium 30	250	0 g	63 g	0 g	0 g	90 mg
Gold Peak Southern Style Tea Medium 30	260	0 g	62 g	0 g	0 g	80 mg
Barq’s Root Beer Medium 30	270	0 g	73 g	0 g	0 g	90 mg
Coca-Cola High Yield Medium 30	270	0 g	67 g	0 g	0 g	65 mg
Fanta Grape POM Medium 30	270	0 g	66 g	0 g	0 g	85 mg
Fanta Orange Medium 30	270	0 g	68 g	0 g	0 g	65 mg
Cherry Coca-Cola Medium 30	280	0 g	70 g	0 g	0 g	70 mg
Hi-C Flashin Fruit Punch Medium 30	280	0 g	71 g	0 g	0 g	125 mg
Hi-C Orange Lavaburst Medium 30	280	0 g	71 g	0 g	0 g	65 mg
Fanta Strawberry Medium 30	290	0 g	72 g	0 g	0 g	140 mg
Mello Yello Medium 30	290	0 g	73 g	0 g	0 g	85 mg
Fanta Slushie - Blue Raspberry, Large 21 fl oz	300	0 g	76 g	0 g	0 g	160 mg
Fanta Slushie - Fruit Punch, Large 21 fl oz	300	0 g	76 g	0 g	0 g	140 mg
Fanta Slushie - Watermelon, Large 21 fl oz	300	0 g	76 g	0 g	0 g	140 mg
Minute Maid Lemonade(HFCS) Large 37.5	310	0 g	79 g	0 g	0 g	200 mg
Pibb Xtra Large 37.5	310	0 g	79 g	0 g	0 g	110 mg
Barq’s Root Beer Large 37.5	330	0 g	91 g	0 g	0 g	110 mg
Fanta Grape POM Large 37.5	330	0 g	83 g	0 g	0 g	110 mg
Gold Peak Southern Style Tea Large 37.5	330	0 g	78 g	0 g	0 g	100 mg
Coca-Cola High Yield Large 37.5	340	0 g	84 g	0 g	0 g	85 mg
Fanta Orange Large 37.5	340	0 g	85 g	0 g	0 g	85 mg
Cherry Coca-Cola Large 37.5	350	0 g	88 g	0 g	0 g	85 mg
Hi-C Flashin Fruit Punch Large 37.5	350	0 g	89 g	0 g	0 g	150 mg
Hi-C Orange Lavaburst Large 37.5	350	0 g	89 g	0 g	0 g	85 mg
Fanta Strawberry Large 37.5	360	0 g	90 g	0 g	0 g	170 mg
Mello Yello Large 37.5	360	0 g	91 g	0 g	0 g	105 mg
Big Surf Slushie (REG)	430	4 g	98 g	5 g	1 g	220 mg
Big Surf Slushie (LG)	500	4 g	115 g	5 g	1 g	250 mg

Extras18 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Angry Buffalo, 1 FO--wing sauce	10	0 g	1 g	0 g	1 g	770 mg
Frank’s Buffalo Hot Sauce Dipper, 1 each PC	10	0 g	1 g	0 g	1 g	730 mg
Grilled Onions	10	0 g	2 g	0 g	1 g	25 mg
Cake Cone	20	0 g	4 g	0 g	0 g	5 mg
Chili, 1 FO	30	2 g	2 g	2 g	1 g	150 mg
Cheese Sauce	35	0 g	2 g	3 g	0 g	180 mg
Caramel Sundae Topping, .5 FO	45	0 g	10 g	0 g	0 g	0 mg
BBQ Sauce Dipper, 1 each PC	60	0 g	15 g	0 g	0 g	300 mg
Graham Sundae Topping, .6oz	60	0 g	15 g	0 g	0 g	130 mg
Strawberry Sundae Topping, 1.8 FO	60	0 g	16 g	0 g	1 g	15 mg
Cheesecake Filling, 1oz	80	1 g	6 g	6 g	0 g	95 mg
Sweet & Smoky BBQ Sauce, 1 FO--wing/burger sauce	80	0 g	17 g	0 g	1 g	290 mg
Fudge Sundae Topping, 1 FO	90	1 g	17 g	3 g	0 g	60 mg
Ranch Dressing, 1FO--burger sauce	150	0 g	4 g	14 g	0 g	240 mg
Honey Mustard Dipper, 1 each PC	160	0 g	4 g	16 g	0 g	135 mg
Parmesan Garlic, 1 FO--wing sauce	160	1 g	1 g	17 g	0 g	320 mg
Ranch Dipping Sauce Dipper, 1 each PC	210	1 g	2 g	23 g	0 g	440 mg
Blue Cheese Dipping Sauce, 1 each PC	230	1 g	2 g	24 g	0 g	450 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Bacon Cheddar Crisp	390	16 g	31 g	21 g	1 g	930 mg
Fry-Seasoned Tender 3PC	410	27 g	33 g	20 g	2 g	1,120 mg
10 PC Chicken Nuggets	500	24 g	28 g	32 g	2 g	1,160 mg
Bacon Cheddar Crisp Double	570	25 g	33 g	37 g	1 g	1,470 mg
Fry-Seasoned Tender 5PC	680	44 g	54 g	33 g	3 g	1,860 mg
Chicken Bites and Fries Box	710	24 g	64 g	40 g	6 g	1,680 mg
Fry-Seasoned Tender 8PC	1,090	71 g	87 g	52 g	4 g	2,980 mg
Half Pound Chicken Bites and Fries Box	1,150	46 g	89 g	67 g	9 g	2,780 mg

The same figures, matched to the calories left in a day.

Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Checkers / Rally's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

Download on the App Store Get it on Google Play

All restaurants

About this data

Nutrition figures on this page are the values recorded for Checkers / Rally's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.

Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved September 6, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.

Checkers / Rally's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Checkers / Rally's; the name appears here only to identify the restaurant these figures describe.

Corrections and removal requests: support@hestia.fit.

Checkers / Rally's calories and nutrition

Lowest-calorie orders at Checkers / Rally's

Most protein per calorie at Checkers / Rally's

What fits a calorie budget

Full Checkers / Rally's menu with calories

Burgers16 items

Sandwiches & Wraps10 items

Entrées1 item

Sides45 items

Desserts10 items

Smoothies & Shakes12 items

Drinks48 items

Extras18 items

Other Menu Items8 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Checkers / Rally's

Most protein per calorie at Checkers / Rally's

What fits a calorie budget

Full Checkers / Rally's menu with calories

Burgers16 items

Sandwiches & Wraps10 items

Entrées1 item

Sides45 items

Desserts10 items

Smoothies & Shakes12 items

Drinks48 items

Extras18 items

Other Menu Items8 items

The same figures, matched to the calories left in a day.

More burgers

About this data