In N Out Calories, Nutrition & Protein – Full Menu Review

In-N-Out Burger Calories, Carbs & Protein – Full Menu Review

In-N-Out Burger is famous for its fresh, no-nonsense approach to fast food. Whether it’s the iconic Double-Double, hand-cut fries, or creamy shakes, fans love the quality and simplicity. But if you’re watching your calories or tracking your macros, it’s worth understanding the nutrition behind those mouthwatering meals.

This guide breaks down In-N-Out’s popular menu items, provides calorie counts, and offers healthier choices without sacrificing flavor.

Why In N Out Nutrition Facts Stands Out

Unlike many fast-food chains, In-N-Out takes pride in using fresh, never-frozen beef, hand-leafed lettuce, vine-ripened tomatoes, and real potatoes. Their straightforward menu is free from complicated additives, but that doesn’t mean everything is low-calorie. Here’s what you need to know.

Menu Item	Calories	Fat (g)	Saturated Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Sugars (g)
Hamburger with Onion	360	16	4.5	39	16	600	8
Hamburger (Mustard & Ketchup)	370	15	3.5	40	16	610	8
Protein Style Hamburger (Lettuce Wrap)	200	14	4.5	5	12	390	5
Cheeseburger with Onion	430	21	8	41	20	1070	8
Cheeseburger (Mustard & Ketchup)	370	15	7	41	19	1020	9
Protein Style Cheeseburger (Lettuce Wrap)	270	19	8	6	18	800	6
Double-Double with Onion	610	34	15	41	34	1660	8
Double-Double (Mustard & Ketchup)	550	27	14	41	34	1600	9
Protein Style Double-Double (Lettuce Wrap)	450	32	15	6	30	1380	6
French Fries (Fresh-Cut)	360	15	1	54	6	150	0
Chocolate Shake (15 oz)	610	30	19	66	16	370	61
Vanilla Shake (15 oz)	590	31	20	65	15	360	55
Strawberry Shake (15 oz)	610	30	19	66	15	350	63
Coffee (15 oz)	0	0	0	0	0	0	0
Hot Cocoa (8 oz)	230	3	2.5	29	2	240	24
Hot Cocoa with Marshmallows (8 oz)	250	3	2.5	32	2	240	29
Milk (10 oz)	150	6	3.5	15	10	160	15

In-N-Out Drink Calories & Nutrition Guide

Drink	Serving Size	Calories	Total Fat (g)	Carbs (g)	Sugar (g)	Protein (g)
Coca-Cola	16 oz	190	0	50	50	0
Diet Coke	16 oz	0	0	0	0	0
Cherry Coke	16 oz	190	0	52	52	0
7UP	16 oz	180	0	48	52	0
Dr Pepper	16 oz	180	0	49	48	0
Root Beer	16 oz	210	0	50	50	0
Pink Lemonade	16 oz	210	0	51	47	0
Iced Tea (unsweetened)	16 oz	0	0	0	0	0
Milk	8 oz	180	10	13	0	9
Coffee	12 oz	5	0	0	13	1
Root Beer Caffeine Free	16 oz	210	0	54	54	0

Best Low-Calorie In-N-Out Burger Options

When you’re watching your In N Out Calories, these small tweaks make a big difference. Check out this easy comparison:

Burger Option	Calories (approx.)	Carbs (g)	Protein (g)	Tips to Save More Calories
Classic Hamburger (with spread)	390–410	39	16	Standard burger with spread & bun
Hamburger with Mustard & Ketchup	310–330	39	16	Swap spread for mustard & ketchup — cuts about 80 calories
Protein Style Hamburger (lettuce wrap)	240–270	11	13	Drop the bun, wrap in lettuce — perfect for low-carb or keto
Cheeseburger (standard)	480	39	22	Cheese adds flavor & protein but also more calories
Protein Style Cheeseburger	330–350	11	18	Go bunless & skip spread for the leanest option
Double-Double Burger (standard)	600–670	39	37	Hearty option but higher in fat & calories
Protein Style Double-Double	450–480	11	30+	Remove bun, wrap in lettuce — reduces calories & carbs

Quick Tips for the Lowest Calories

Swap the spread: Use mustard & ketchup instead — saves 70–100 calories.
Skip the cheese: Drop about 50–100 calories instantly.
Go Protein Style: Replaces the bun with fresh lettuce — low-carb & fresh.
No fries or shakes solo: If you want fries, split with a friend to keep it light.
Drink smart: Choose water, iced tea, or light lemonade instead of soda or shakes.

Popular In N Out Nutrition Facts & Menu Items

Below is a breakdown of approximate nutrition for In-N-Out favorites. Keep in mind that customizations (like Animal Style or extra cheese) will affect these numbers.

1. Hamburger

Calories: 390
Protein: 16g
Total Fat: 19g
Carbohydrates: 39g

A classic, simple choice with balanced macros, but be mindful of condiments if reducing sugar or fat intake.

2. Cheeseburger

Calories: 480
Protein: 22g
Total Fat: 27g
Carbohydrates: 39g

Adding cheese brings extra flavor and protein, but also bumps up the calorie count.

3. Double-Double Burger

Calories: 670
Protein: 37g
Total Fat: 41g
Carbohydrates: 39g

A fan-favorite for hearty appetites. High in protein but also in saturated fat—enjoy in moderation.

4. French Fries (Hand-Cut)

Calories: 370
Protein: 7g
Total Fat: 18g
Carbohydrates: 54g

In-N-Out fries are made fresh daily from real potatoes, with no preservatives. Air-drying or skipping fries can reduce calorie intake.

5. Shakes (Chocolate, Vanilla, Strawberry)

Calories: ~590 (varies by flavor)
Protein: 10g
Total Fat: 30g
Carbohydrates: 66g

Delicious but high in sugar and calories, best enjoyed as an occasional treat.

Kids Meal Guide at In-N-Out

If you’re ordering for kids at In-N-Out, you won’t find a dedicated kids’ meal on the menu — but you can easily build a smaller, kid-friendly meal with fewer calories.

Here’s a simple guide to help you pick:

Item	Calories	Why It’s Kid-Friendly
Hamburger (plain)	~390	Simple, smaller portion without extra sauces.
Cheeseburger (plain)	~480	Adds cheese for extra taste, still manageable size.
French Fries (split)	~190 (half order)	Kids can share a small fries portion to reduce calories.
Milk	~180 (8 oz)	A classic kid drink — provides protein and calcium.
Mini Soft Drink	~100 (small size)	Pick Diet Coke or unsweetened iced tea for zero sugar.
Grilled Cheese (secret menu)	~380	A bun with melted cheese — perfect for picky eaters.

Exploring the Secret Menu? Watch the Calories

In-N-Out’s secret menu adds fun and flavor, but it can also increase calories fast. Here’s a quick look at the most popular hidden items with calories and nutrition info so you can order smart.

Secret Menu Item	Calories (approx.)	Notes
Animal Style Burger	~650	Extra spread, pickles, grilled onions — adds ~70–100 cal.
Protein Style 4×4	~900	4 beef patties wrapped in lettuce instead of a bun.
Flying Dutchman	~380	Just 2 patties + 2 slices of cheese. No bun, no veggies.
Grilled Cheese	~380	Burger without the meat — cheese, lettuce, tomato, spread.
Neapolitan Shake	~800	Combo of vanilla, chocolate & strawberry shakes.
Animal Style Fries	~750	Fries with cheese, spread, grilled onions.
Cheese Fries	~460	Regular fries topped with melted cheese.
Well Done Fries	~360	Extra crispy fries — same calories, different crunch.
Double Meat	~520	Like a Double-Double but without cheese.
Root Beer Float	~400	Vanilla shake mixed with root beer — not always on menu.

Healthier Choices at In N Out

Want to enjoy In-N-Out without overloading on calories? Try these tips:

In-N-Out is famous for its fresh burgers, but that doesn’t mean you can’t make smarter choices! Here’s how to keep your In N Out Calories in check while still enjoying every bite:

Go Protein Style: Swap the bun for crisp lettuce to cut carbs and calories.
Order Single Patties: Skip extra patties to reduce fat and saturated fat.
Skip the Cheese & Spread: Cheese adds about 70–100 calories, and the spread adds sugar and fat. Try mustard and ketchup instead!
Share Sides: Split fries or a shake with a friend to satisfy cravings without overloading.
Pick Lighter Drinks: Choose water, unsweetened iced tea, or light lemonade instead of sugary sodas and shakes.
Load Up on Veggies: Ask for extra lettuce, tomato, or grilled onions to boost flavor and fiber with almost no added calories.

Remember: Small tweaks make a big difference! Enjoy your burger, stay mindful of your In N Out Calories, and find your own balance of flavor and nutrition.

Conclusion

In-N-Out Burger is known for its fresh ingredients, simple menu, and unbeatable taste — but understanding the nutrition behind your favorite items is just as important. Whether you’re craving a classic Double-Double, fresh-cut fries, creamy shakes, or a refreshing drink, being aware of calories, fat, carbs, and sugar content helps you make smarter choices.

For those watching their health, options like Protein Style burgers, unsweetened drinks, and skipping the extras can help reduce calories without compromising on flavor.

Remember, enjoying In-N-Out is all about balance. Treat yourself, but stay informed — because knowing what’s in your meal is the first step to healthier eating.

Frequently Asked Questions (FAQs)

1. How Many Calories Are in an In-N-Out Hamburger?

A regular In-N-Out Hamburger with onion contains approximately 360 calories, while a Protein Style Hamburger (lettuce wrap) has about 200 calories, making it a lower-carb option.

2. Is the Double-Double Burger High in Calories?

Yes, the classic Double-Double with onion contains around 610 calories, mostly from beef patties, cheese, and spread. You can reduce calories by choosing it Protein Style, bringing it down to approximately 450 calories.

3. Are In-N-Out French Fries Healthy?

In-N-Out French Fries are made fresh from real potatoes, but a regular serving has 360 calories, 15g of fat, and 49g of carbs. Enjoy them occasionally as part of a balanced meal.

4. What’s the Healthiest Drink at In-N-Out?

The healthiest drinks include Unsweetened Iced Tea, Diet Coke, or Lite Pink Lemonade, all of which are low in calories and sugar-free or very low sugar.

5. How Much Sugar Is in an In-N-Out Shake?

A standard 15 oz Chocolate or Strawberry Shake contains around 61 to 63 grams of sugar, while a Vanilla Shake has approximately 55 grams of sugar. Shakes are high in sugar and best enjoyed in moderation.

6. Are There Low-Carb Options at In-N-Out?

Yes, ordering Protein Style burgers replaces the bun with crisp lettuce, significantly reducing carbs, making it a popular choice for low-carb or keto diets.

7. Do All In-N-Out Locations Offer the Same Nutrition?

Generally, yes. In-N-Out maintains consistent quality and portion sizes across locations, though slight variations can occur based on ingredients or prep methods.

8. Can I Reduce Calories When Ordering at In-N-Out?

Absolutely. Opt for Protein Style, skip the cheese or spread, share fries, or choose smaller drink sizes to lower your calorie intake without sacrificing flavor.