In-N-Out Calories: Choose the Balanced Diet

In-N-Out complete menu has variable calories for each item, depending on your order—from high-protein burgers to lighter options like the Onion Wrap and low-calorie and zero-calorie beverages.

So, tracking your calorie intake is essential for maintaining a balanced diet and overall health.

For a healthy and fit individual, the general daily calorie intake recommendation is as follows:

  • Women: 2,000–2,400 calories per day
  • Men: 2,500–3,000 calories per day

Check out the calories for each regular or secret menu item below:

Burger Menu Calories

In-N-Out burgers range from 200 calories (Protein Style hamburger) to 1050 calories (4×4 Quad Quad® burger).

Extra toppings add increase calorie, while opting the Protein Style (lettuce wrap) reduces them, offering low-calorie burgers.

  • Lowest Calorie Burger: Protein Style Hamburger (200 Cal)
  • Highest Calorie Burger: 4×4 Burger (1050 Cal)
ItemFlavorCaloriesDescription
HamburgerWith Onion360 CalBun, onion, beef patty, lettuce, tomato, and spread
HamburgerWith mustard and Ketchup300 CalBun, onion, beef patty, lettuce, and tomato 
HamburgerProtein style 200 CalOnion, beef patty, lettuce, tomato, and spread
CheeseburgerWith Onion430 CalBun, sliced onion, cheese slice, beef patty, crispy lettuce, tomato, and spread
CheeseburgerWith mustard and Ketchup370 CalBun, sliced onion, cheese slice, beef patty, crispy lettuce, and tomato
CheeseburgerProtein style 270 CalSliced onion, cheese slice, beef patty, crispy lettuce, tomato, and spread
Double-Double®With Onion610 CalBun sliced,  onion, double cheese slices, double beef patty, crispy lettuce, tomato, and spread
Double-Double®With mustard and Ketchup550 CalBun sliced,  onion, double cheese slices, double beef patty, crispy lettuce, and tomato
Double-Double®Protein style450 Calonion, double cheese slices, double beef patty, crispy lettuce, tomato, and spread
3×3® (Triple Triple®)Standard860 CalBun,3 American cheese slices, onion (optional), 3 American beef patty, hand-leafed crispy lettuce, tomato, and spread
4×4® (Quad Quad®)Standard1050 CalBun,4 American cheese slices, onion (optional), 4 American beef patty, hand-leafed crispy lettuce, tomato, and spread
Flying DutchmanStandard380 CalTwo beef patties with two cheese slices, no buns or toppings
Grilled CheeseStandard380 CalA vegetarian delight with melted cheese, tomato, lettuce, and spread
Animal Style BurgerStandard480 CalA burger with a mustard-cooked patty, grilled onions, extra spread, and pickles
Protein Style BurgerStandard240 CalA burger wrapped in fresh lettuce instead of buns.
Double MeatStandard350 CalA burger with two beef patties instead of one, for a heartier option with the same great taste.
Double MeatAnimal Style860 CalDouble-Double® with mustard-grilled patties, pickles, extra spread, and grilled onions

French Fries Menu Calories

A regular serving of French fries from In-N-Out has about 360 calories, while Animal Style fries with cheese and toppings contain around 750 calories.

  • Lowest Calorie Fries: Standard French Fries (360 Cal)
  • Highest Calorie Fries: Roadkill Fries (1130 Cal)
ItemServing SizeCaloriesDescription
Standard French Fries125g360 CalClassic fries made fresh from whole potatoes.
Well-Done Fries125g360 CalCrispier version of standard fries.
Cheese Fries208g570 CalFries topped with melted cheese.
Extra-Crispy Fries125g360 CalFried longer for extra crispiness (customized).
Light Fries125g360 CalSofter, less crispy fries.
No-Salt Fries125g360 CalFries without added salt.
Animal Style Fries125g750 CalTopped with melted cheese, grilled onions, and spread.
Roadkill Fries<125g1130 CalA Flying Dutchman chopped on top of standard Animal Style Fries

Beverages Menu Calories

In-N-Out beverages range from zero-calorie options like water and unsweetened tea to high-calorie choices, which can exceed 600 calories. For a lighter option, order the drinks like Diet Coke or iced tea.

  • Lowest Calorie Beverage: Diet-Coke, Unsweetened Iced Tea, and Coffee (0 Cal)
  • Highest Calorie Beverage: Signature Pink Lemonade -XLarge (400 Cal)
Beverage ItemCategorySmall (Cal)Medium (Cal)Large (Cal)XLarge (Cal)
Diet CokeFountain Drink0 000
7 UpFountain Drink130 180260340
Dr PepperFountain Drink130 180260350
Signature Pink Lemonade Fountain Drink150 210300400
Lite Pink Lemonade Fountain Drink5 10 15 15 
Unsweetened Iced TeaFountain Drink0 000
Sweet IcedTeaFountain Drink90 120180260
Hot CocoaBrewed drink160180––

Shake and Other Drinks Calories

Their shakes are delicious, thick, and creamy but are also calorie-dense items. Each shake—whether chocolate, vanilla, or strawberry—contains around 590–610 calories per serving.

  • Lowest Calorie Shake: Vanilla Shake(590 Cal) 
  • Highest Calorie Shake: Neapolitan Shake (687 Cal)
Menu ItemServing sizeCaloriesDescription
Vanilla Shake15 oz590 CalCreamy vanilla-flavored shake.
Chocolate Shake15 oz610 CalRich, chocolate-flavored shake.
Strawberry Shake15 oz610 CalFruity, strawberry-flavored shake.
Neapolitan Shake15 oz687 CalA blend of vanilla, chocolate, and strawberry.
Other Options
Coffee15  oz0 CalPlain, hot brewed coffee.
Milk10 oz150 CalCool, creamy milk.
Hot Cocoa8 oz160 CalWarm, chocolatey drink.

Ordering Low-Calorie Items at In-N-Out?

If you want to order low-calorie drinks or other menu items at In-N-Out, you can try a few simple adjustments to customize your meal and keep the calorie count low: 

  • First, choose sugar-free menu items instead of regular ones to reduce sugar and calories in your drink. 
  • Next, choose non-fat milk or plant-based shakes or drinks like almond milk, which are lower in calories than whole milk. 
  • Avoid high-calorie toppings such as In-N-Out signature or sauces, which can add unnecessary calories to your meal. 

With the mentioned simple tweaks, you can enjoy low-calorie drinks and other menu items hassle-free.

Quick Tips for Optimal Nutrition

  1. Eat Whole Foods: Prioritize minimally processed foods for maximum nutrients.
  2. Monitor Portion Sizes: Use smaller plates to help control portions.
  3. Limit Empty Calories: Reduce sugary drinks and snacks that add calories without nutrients.
  4. Plan Your Meals: Preparing meals ahead ensures balanced nutrition and reduces impulsive eating.

By following these result-oriented and proven-based guidelines, you can create a well-rounded diet and lifestyle that supports overall health and wellness.

FAQs

In-N-Out menu offers many healthier options the Protein Style Cheeseburger is the healthier option.

In-N-Out’s basic menu lacks vegetable, salad, or meatless options (except fries). The available items are low in fiber but high in calories, saturated fat, sodium, and sugar, so they’re best enjoyed occasionally.

Standard fries single serving contains 360 calories.  In-n-out French Fries carry 54g total carbs, 52g net carbs, 18g fat, 7g protein, and 395 calories.

In-N-Out Animal Style Fries contain 750 calories approx, a good addition to any meal. One serving of these fries gives macronutrients of around 54 grams of fat, 54 grams of carbohydrates, and 15 grams of protein.

There are 380 calories in a single In-N-Out Flying Dutchman. This menu item has around 30 grams of protein as it contains beef patties and around 30 grams of fat.

Multiple options have the lowest calorie count, including diet Coke (0 Cal), unsweetened iced tea (0 Cal), and coffee (0 Cal), which have 11-ounce ​​,6-ounce, and 15-ounce servings​​ , respectively.

Yes, In-N-Out provides a calorie counter in the form of nutritional information available on its website and at restaurant locations. This information provides the caloric content, ingredients, and nutritional values of all menu items.

In-N-Out offers sugar-free coffee, having a 15-ounce serving size with no calorie content.

The calorie count for an In-N-Out Protein Style burger ranges from 200 to 400 calories for a single burger that has a serving size of 181 to 400 grams.