How Many Calories Are in Special Sauce?

Flame Broiler Nutrition Calculator: The Short Answer

The Full Breakdown: What Is in the Magic Sauce?

The full profile of the Magic Sauce (serving) at Flame Broiler: 60 calories, 1g of protein, 12g of carbohydrates, 0g of fat, 0g of fibre, 10g of sugar and 640mg of sodium. Against a 2,000-calorie reference day, that is 3% of the day's calories, 28% of the sodium guideline and 20% of the 50g sugar daily value — which is why the same item can be a light choice in one day and the whole budget in another.

Where those calories sit matters as much as the total. Protein contributes 4 of them, carbohydrate 48 and fat 0 — so the Magic Sauce is a carb-led item, which is why pairing it with a lean protein usually balances the meal. That split, not the headline number alone, is what decides how long the meal keeps you full.

How Does It Compare With the Rest of the Flame Broiler Menu?

One number means little without the menu around it. The table below lines the Magic Sauce up against the lightest item at Flame Broiler, the highest-protein item, the best protein-per-calorie pick and the heaviest item on the menu.

For context, the Flame Broiler Nutrition Calculator tracks 16 items, and the average one runs about 350 calories. 8 of them come in under 300 calories and 10 under 500, while the heaviest — the Beef Plate (with sides) — reaches 840. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.

What Pushes the Number Up (and How to Pull It Down)?

At Flame Broiler, the headline item is rarely the whole story: size upgrades, sauces, cheese and the side you add by habit regularly contribute as much as the main itself. The menu's own extremes prove the point — the same kitchen produces the Unsweetened Iced Tea at 0 calories and the Beef Plate (with sides) at 840. The gap between a light visit and a heavy one is almost never the restaurant; it is two or three quiet additions.

The reliable defence is to decide the extras on purpose. Keep one rich addition — a sauce, a cheese, a dessert — rather than stacking them, and let high-volume, low-calorie items do the filling: the Veggie Bowl (no protein) leads this menu for fibre at 7g, and fibre is what makes a lighter order still feel like a meal three hours later.

• Lightest item on the menu: Unsweetened Iced Tea — 0 calories
• Heaviest item on the menu: Beef Plate (with sides) — 840 calories
• Best protein per calorie: Beef Plate (with sides) — 8.5g per 100 calories
• Items under 300 calories here: 8 of 16

What About the Sodium and Sugar?

Calories get the attention, but at Flame Broiler the quieter numbers deserve a look. The saltiest item on the menu, the Beef Plate (with sides), carries 1580mg of sodium — 69% of the full day's 2,300mg guideline in a single item — while the least salty, the Fresh Fruit Cup, carries just 5mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.

Sugar is more concentrated. The Soft Drink (regular) holds 55g — more than the American Heart Association's full-day suggested limit for women (25g) and men (36g) — while most savoury items sit in single digits. The practical rule: check the drink and dessert line first, because that is where the sugar in a Flame Broiler order almost always lives.

How Does This Fit the Rest of Your Day?

No Flame Broiler order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the Flame Broiler Nutrition Calculator runs about 350 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.

The pattern that works for most people is asymmetry. On a day when Flame Broiler is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Soft Drink (regular) (55g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Flame Broiler can be the light one instead — the Unsweetened Iced Tea at 0 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.

• Menu average: ~350 calories per item across 16 tracked items
• Lightest anchor: Unsweetened Iced Tea — 0 calories
• Best protein per calorie: Beef Plate (with sides) — 8.5g per 100 cal
• Fibre leader: Veggie Bowl (no protein) — 7g, against a 28g daily target
• Salt ceiling to watch: Beef Plate (with sides) — 1580mg in one item

The Bottom Line

The Magic Sauce (serving) at Flame Broiler has 60 calories, with 1g of protein, 0g of fat and 640mg of sodium. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Flame Broiler Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.

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