In-N-Out Calories & Nutrition Information

Smart Choices, Full Menu Breakdown & Healthy Options

Want to cut 150 calories and 37g of carbs from your In-N-Out burger? Just order it Protein Style—that simple swap makes a big difference without losing the flavor you love.

If you’re a fan of In-N-Out but wondering how it fits into your health goals, you’re not alone. In this blog we explore the in n out calories & nutrition With rising awareness around fast food nutrition, many people are asking: “Is In-N-Out healthy?” or “How many calories are in a Double-Double?” This guide breaks down In-N-Out calories and nutrition across their classic and secret menu, special diets like keto or vegetarian, and tools to help you make better decisions.

In-N-Out Menu Calories

When it comes to calorie transparency, In-N-Out doesn’t display nutrition facts in-store—but they are available online. Here’s a detailed look at the most popular menu items.

In-N-Out Menu Items	In-N-Out Calories
Double- double burger	600
Cheeseburger	480
Cheeseburger without Onion	480
Hamburger	570
Hamburger without Onion (no spread)	310
Protein Style Hamburger	240
Protein Style Cheeseburger	330
Protein Style Double-double	480
4×4 protein style	900
Animal Style French Fries	750
Cherry Coke	140
BARQs Root Beer	150
BARQs Caffeine Free Root Beer	150
French Fries	360
Cheese Slice	90
Coffee	5
Chocolate Shake	610
Strawberry Shake	610
Vanilla Shake	590
Lemonade	180
Signature Pink Lemonade	150
Minute Maid Light Lemonade	5
Dr Pepper	130
Iced Tea	90
Unsweetened Iced Tea	0
Coca-Cola Classic	195
Diet-Coca Cola	11
Seven Up	200
Chopped Chilies	10

Is In-N-Out Healthy? Real Talk

While In-N-Out is best known for indulgent burgers and fries, there are several smart ways to enjoy a lighter, healthier meal without sacrificing flavor. Whether you’re counting calories, watching carbs, or lowering your sodium intake, here are practical, actionable tips for a better-for-you In-N-Out experience.

A Guide to Healthy Eating at In-N-Out

While In-N-Out is best known for indulgent burgers and fries, there are several smart ways to enjoy a lighter, healthier meal without sacrificing flavor. Whether you’re counting calories, watching carbs, or lowering your sodium intake, here are practical, actionable tips for a better-for-you In-N-Out experience.

1. Order ‘Protein Style’

Swapping the bun for a crisp lettuce wrap significantly lowers both calories and carbs.

Example

Version	Calories (Estimated)	Carbohydrates
Double-Double with Bun	~670 calories	39g carbs
Double-Double Protein Style	~520 calories	2g net carbs

Swapping the bun for lettuce saves about 150 calories and 37g of carbs.

This simple swap cuts about 150 calories and 37g of carbohydrates—perfect for keto or low-carb diets.

2. Ask for ‘No Salt’ on Fries

Fries at In-N-Out are hand-cut and salted by default. Asking for “no salt” doesn’t change the portion or freshness, but it does reduce sodium intake significantly.

• Regular Fries (with salt): ~245mg sodium
• No Salt Fries: ~0mg added sodium

✅ Pro Tip: Add your own seasoning at home if you want more control over sodium content.

3. Skip the Spread

The In-N-Out spread (similar to Thousand Island dressing) adds flavor—but also adds fat, sugar, and sodium. Ask for “no spread” or replace it with mustard or ketchup.

• Spread adds ~80 calories and ~7g fat
• Skipping it saves calories and cuts refined sugar

4. Go Light on Cheese or Remove It

Each slice of cheese adds about 80–90 calories and 6g of saturated fat. Ordering a single patty burger without cheese or asking for just one slice on a Double-Double helps lighten things up.

Burger Type	Calories (Estimated)
Cheeseburger	~480 calories
Hamburger (No Cheese)	~390 calories

Dropping the cheese saves about 90 calories.

5. Choose Water or Unsweetened Iced Tea Instead of Soda

A regular medium soda has ~200 calories and over 50g of sugar. Switching to water, unsweetened iced tea, or Diet Coke helps cut empty calories without sacrificing refreshment.

6. Order the “Grilled Cheese” with Custom Toppings

The Grilled Cheese (no meat, just cheese, lettuce, tomato, and spread) is a vegetarian-friendly option. To make it healthier, ask for no spread and add grilled onions or mustard.

Version	Calories (Estimated)
Original Grilled Cheese	~380–470 calories
Healthier Custom Version	~300–350 calories

Healthier version includes customizations like “no spread” and “protein style” or lighter toppings.

7. Mind the Portion Size

Consider ordering:

• A Single Hamburger or Cheeseburger instead of a Double-Double
• Split one order of fries with a friend
• Skip combo meals to avoid unnecessary add-ons

8. Build Your Own Burger Wisely

Custom orders are welcome at In-N-Out! Here’s how to build a leaner burger:

• Ask for: Protein Style, mustard instead of spread, no cheese
• Avoid: Extra patties, extra spread, or multiple cheese slices

Example Healthy Order:

“Can I get a hamburger, protein style, no spread, add mustard and grilled onions?”

This clocks in around 330–350 calories, low in carbs, and full of flavor.

Bonus Tip: Avoid Secret Menu Calorie Bombs

While delicious, items like Animal Style Fries (~480 cal) and 4×4 burgers (over 900 cal) should be considered occasional treats. Balance them out by going lighter on other parts of your order.

Is In-N-Out Bad for Your Diet?

Not necessarily. While some menu items are calorie-heavy (especially secret menu favorites), others can be incorporated into a balanced diet—especially if you customize your order. Moderation is key.

Special Diets: Keto, Vegetarian, Gluten-Free

Keto & Low-Carb Friendly Orders

• Double-Double Protein Style: 520 calories, 11g carbs
• Cheeseburger No Bun: ~330–350 calories
• Animal Style Protein Burger: Just watch for sauces and grilled onions which may add sugar.

Avoid fries and shakes to stay in ketosis.

Vegetarian & Gluten-Free Options

• Grilled Cheese Sandwich (no meat): ~380–480 calories
• French Fries are vegetarian and gluten-free (cooked in 100% sunflower oil).
• No gluten-free buns, but lettuce wraps are a solid alternative.

In-N-Out Ingredient Nutrition Breakdown (Per Unit)

Component	Calories	Fat (g)	Carbs (g)	Protein (g)	Notes
Beef Patty	~160	11g	0g	13g	100% pure beef, no fillers
Cheese Slice	~90	7g	<1g	5g	American cheese
Burger Bun	~150	2g	37g	5g	Includes both top and bottom
Lettuce Leaf	~5	0g	1g	0g	Used in Protein Style or topping
Tomato Slice	~5	0g	1g	0g	Typically 1–2 slices per burger
Raw Onion Slice	~5	0g	1g	0g	Optional topping
Grilled Onions	~10	1g	2g	0g	Lightly grilled with oil
In-N-Out Spread	~80	8g	2g	0g	Similar to Thousand Island dressing
Ketchup Packet	~15	0g	4g	0g	Optional condiment
Mustard (packet)	~5	0g	0g	0g	Very low-calorie alternative
French Fries (order)	~370	18g	52g	5g	Regular serving size

Use this breakdown to build your custom burger or make low-carb swaps like removing the bun or spread.
For example, a Double-Double Protein Style without cheese or spread = ~350 calories and <5g net carbs!

In-N-Out Ingredient Nutrition Breakdown (with Context)

Component	Calories	Fat (g)	Carbs (g)	Protein (g)	Context
Beef Patty	~160	11g	0g	13g	Keto-friendly. A solid protein base with zero carbs.
Cheese Slice	~90	7g	<1g	5g	Adds richness—but nearly 90 extra calories per slice.
Burger Bun	~150	2g	37g	5g	High in carbs—swapping for lettuce saves 37g carbs.
Lettuce Leaf	~5	0g	1g	0g	Virtually calorie-free; ideal for low-carb/keto diets.
Tomato Slice	~5	0g	1g	0g	Adds hydration and texture for minimal calories.
Raw Onion Slice	~5	0g	1g	0g	Mild sweetness without much impact on macros.
Grilled Onions	~10	1g	2g	0g	Slightly more calories due to oil. Adds flavor depth.
In-N-Out Spread	~80	8g	2g	0g	Hidden calorie source—removing it saves ~80 calories.
Ketchup Packet	~15	0g	4g	0g	Small but sugary—4g carbs per packet.
Mustard (packet)	~5	0g	0g	0g	Best low-calorie, no-carb condiment.
French Fries	~370	18g	52g	5g	One of the highest-carb items on the menu.

Key Nutrition Highlights

Highest Calorie Item:
Chocolate Shake – ~590 calories
That’s more than a Double-Double burger! Limit it if you’re watching your intake.

Most Sodium:
Double-Double – ~1,440mg of sodium
That’s over 60% of the recommended daily sodium intake (2,300mg).

Best for Keto:
Double-Double Protein Style, No Spread – ~400–520 calories, <5g net carbs
Great for low-carb and high-fat diets. High in protein and flavor, low in sugar.

Easy Low-Cal Swap:
Skip cheese + spread on your cheeseburger to cut 170 calories instantly.

Secret Menu & Hidden Calories

Animal Style Burgers & Fries

Delicious—but dense. An Animal Style Double-Double can top 750+ calories with grilled onions, extra spread, and pickles.

• Animal Style Fries: ~750–800 calories
• Grilled Cheese (with spread, lettuce, tomato): ~470–500 calories

Be mindful when combining secret items with shakes or fries—it adds up quickly.

Tools for Tracking Your Meal

Nutrition Calculators & Food Tracking Apps

To stay on track:

• Use MyFitnessPal or Chronometer to log your meal.
• Find macros with the In-N-Out Nutrition Calculator
• Search for “In-N-Out Double-Double Protein Style” in your fitness app.

Conclusion:

Eating at In-N-Out doesn’t mean giving up your health goals. By knowing your options and making small tweaks—like choosing Protein Style or skipping the fries—you can enjoy your favorites guilt-free.

In-N-Out calories and nutrition aren’t a mystery anymore. Whether you’re keto, vegetarian, or just counting calories, there’s a smart way to order.

Got a go-to healthy In-N-Out order? Share your tips in the comments!

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FAQs of In-N-Out Celeries &Nutrition’s

Contact Information

Contact Ph No. 1-800-786-1000

Address:

4199 Campus Drive, 9th Floor
Irvine, CA 92612