In-N-Out Menu Nutrition Facts for Each Item

Planning a visit to In-N-Out and reflecting on healthier fast food choices? The In-N-Out menu features several nutrient-rich options, although it also includes indulgent items like the 4×4 burger, which isn’t exactly macro-friendly.

Well, I’ve put together a complete nutritional breakdown of In-N-Out menu, including calorie counts and detailed nutrition information.

For instance, the nutritional profile of a standard hamburger with onion provides 360 calories, 16 grams of fat, and 37 grams of carbohydrates, offering a relatively balanced meal for energy and nourishment.

A standard In N Out French fries gives 360 calories and 15 grams of fat, while a 15-ounce chocolate shake contain 610 calories and 30 grams of fat.

Key Takeaways:

• An In-N-Out Hamburger with mustard and ketchup instead of the spread is the lowest-calorie option at just 300 calories, offering a healthier alternative by skipping the traditional spread. For an even lower-carb option, try ordering it “Protein Style,” which replaces the bun with crisp lettuce.
• The “4×4” burger from the Not-So-Secret Menu delivers a massive 62g of protein but also comes with 970 calories and 56g of fat—making it a less macro-friendly choice.
• If you’re looking for a high-protein option without the heavy calories, the “Double Meat” burger with mustard and ketchup is a great pick, offering 26g of protein at only 410 calories.

In-N-Out Full Menu Nutrition Guide

Every item on the In-N-Out menu contains specific macronutrients that can support a variety of dietary goals, whether you’re cutting calories, increasing protein intake, or simply aiming for more nutrient-dense meals.

This complete nutrition guide covers the nutrition facts of burgers, fries, shakes, and drinks, helping you make healthier, well-balanced choices when ordering from In-N-Out menu.

If you’re following a particular nutritional plan, In-N-Out Buurger chain also offers better-for-you options beyond their standard menu, including custom burgers, diet beverages, low-calorie shakes, water, and unsweetened iced tea.

• The complete nutritional content of In-N-Out Hamburger provides 360 calories, 16 grams of protein, 16 grams of fat, and 37 grams of carbs.
• For a heavy meal, the Double-Double burger provides 610 calories, 34 grams of protein, 34 grams of fat, and 41 grams of carbs. 

By looking at following nutritional details of menu items, you can tailor your orders for a balanced fast food, weight management and healthy eating.

Hamburger Nutrition Profile

As a healthy snack option for a health-conscious or gluten-intolerant person, you can order a Protein-Style burger that replaces the bun with crisp lettuce, avoiding the wheat content. 

Complete nutritional breakdown of an In-N-Out Hamburger:

Cheeseburger Nutrition Profile

A standard In-N-Out cheeseburger with onion has 430 calories, 21 grams of fat, 1070 milligrams of sodium, and 55 milligrams of cholesterol.

Complete nutritional breakdown of an In-N-Out Cheeseburger:

Double-Double Burger Nutrition Profile

The In-N-Out Double-Double burger with mustard and ketchup is nutrition-heavy, providing 550 calories, 27 grams of fat, 1,600 milligrams of sodium, and 105 milligrams of cholesterol due to the double patty and cheese slices.

Complete nutritional breakdown of an In-N-Out Double-Double burger:

French Fries Nutrition Facts

In-N-Out’s French fries are made from fresh potatoes and cooked in 100% sunflower oil and provide a certain nutrition content per serving.

Each bowl of 125 grams of french fries delivers 360 calories, 15 grams of total fat, 49 grams of carbohydrates, and 6 grams of protein.

Complete nutritional breakdown of In-N-Out French Fries:

Shakes Nutrition Facts

In-N-Out’s Chocolate, Strawberry, and Vanilla shakes are made with real ice cream and carry good quality macronutrients that support a balanced diet for good health.

Vanilla Shake has 590 calories, 31 grams of fat, and 55 grams of sugar, while the Chocolate Shake gives 610 calories, 30 grams of fat, and 61 grams of sugar. The Strawberry shake contains 610 calories, 30 grams of fat, and 63 grams of sugar.

With this nutritional information, you can order a shake. Check out the complete nutritional breakdown of In-N-Out shakes:

Drinks Nutrition Value

At In-N-Out, you can opt for alternative beverages like hot cocoa, coffee, or milk—each offering unique nutritional benefits compared to the usual soda options.

An 8-ounce serving of Hot Cocoa contains approximately 160 calories, 3 grams of fat, and 29 grams of sugar. A 15-ounce cup of Coffee is a calorie-free option, with 0 grams of fat and sugar. 

For those who prefer Milk, an 8-ounce serving provides about 180 calories, 7 grams of fat, and 17 grams of sugar.

With this drinks nutrition in mind, you can select a drink that complements your meal and aligns with your dietary preferences. 

Check out the complete nutritional breakdown of In-N-Out drinks below:

IN-N-OUT Beverages Nutrition Info

In-N-Out’s beverages menu features popular choices like soda drinks, iced tea, lemonade, and water, each with unique nutritional content.

A medium Coca-Cola has 190 calories and 50 grams of sugar, while 7-UP contains 180 calories and 48 grams of sugar.

For a lighter option, their unsweetened iced tea is calorie-free, and their pink lemonade delivers 210 calories per medium serving. 

Check out the In-N-Out’s beverage nutrition facts to help you choose the drink that best fits your dietary goals.

COCA-COLA® Nutrition Profile

Complete nutritional facts of Coke:

DIET COKE® Nutrition Profile

Complete nutritional facts of Diet Coke:

CHERRY COKE® Nutrition Profile

Complete nutritional facts of Cherry Coke:

7-UP® Nutrition Profile

Complete nutritional facts of 7-UP:

DR PEPPER® Nutrition Profile

Complete nutritional facts of Dr. Pepper:

Signature Pink Lemonade Nutrition Profile

Complete nutritional facts of Signature Pink Lemonade:

Lite Pink Lemonade Nutrition Profile

Complete nutritional facts of Lite Pink Lemonade:

Unsweetend Iced Tea Nutrition Profile

Complete nutritional facts of Unsweetened Iced Tea:

Sweet Iced Tea Nutrition Profile

Complete nutritional facts of Sweet Iced Tea:

6 Healthiest Options at In-N-Out

Consider a typical fast food scenario: as you head to In-N-Out, it’s easy to forget the importance of maintaining a healthy diet. But let’s be honest—good health starts with smart, balanced choices, even at the drive-thru.

Whether you’re tracking macronutrients, watching your calorie intake, or simply aiming to make healthier fast food decisions, I’ve got you covered.

Below, you’ll find the top 6 best In-N-Out options tailored to different dietary goals—from the lowest-calorie burger to the most protein-packed choice.

1. The Lowest Calorie Burger

The In-N-Out Hamburger with onion, swapped with mustard and ketchup instead of the standard spread, contains 300 calories, 9g of fat, 37g of carbs, and 16g of protein. This is the lowest calorie burger on menu.

If you’re aiming to cut calories, a simple hamburger is a smart pick. Skipping the mustard and ketchup can reduce the calorie count by about 80.

2. Highest Protein Menu Item

The 4×4 burger from In-N-Out’s Not-So-Secret Menu has the highest protein and it delivers 970 calories, 56g of fat, 45g of carbs, and a whopping 62g of protein.

If you’re focused on muscle building or need a high-protein, calorie-dense meal, this is the most protein-packed option available.

While it’s not exactly a “macro-friendly” choice due to its nearly 1,000-calorie count, it serves well for those aiming to gain weight or boost protein intake. But, if you’re looking for a lower-calorie option, keep reading.

3. Highest Protein Burger Under 500 Calories

The Double Meat burger from In-N-Out’s Not-So-Secret Menu, made with mustard and ketchup instead of spread, has 410 calories, 17g of fat, 37g of carbs, and 26g of protein.

If you want a high-protein meal without going over 950 calories, this is a solid choice. It’s basically a Double-Double without the cheese, which saves a lot of calories.

Prefer the classic In-N-Out spread? No problem—adding it still keeps the burger under 500 calories, bringing the total to just 470.

4. The Lowest Fat Item

The regular menu includes a Hamburger with onion, made with mustard and ketchup instead of the standard spread. This lowest fat burger has 300 calories, 9g of fat, 37g of carbs, and 16g of protein.

If you’re watching your fat intake, this is a great option. Most In-N-Out items are higher in fat, but this burger stands out with only 9 grams, making it one of the lowest-fat choices on the menu.

5. The Lowest Carb Item(s)

In-N-Out’s Not-So-Secret Menu offers six custom burger options, including the popular Protein Style, which is the lowest in carbs.

This version replaces the traditional bun with large lettuce leaves, making it a favorite for those on keto or low-carb diets.

For example, a Protein Style hamburger has about 240 calories, 14g of fat, 8g of carbs, and 12g of protein.

Removing the bun is a simple and effective way to cut carbs, dropping the total by around 29 grams and turning any burger into a low-carb option.

6. Most Well-Balanced Nutrition

A cheeseburger with onion, made with mustard and ketchup instead of the spread, offers a balanced nutritional profile—370 calories, 15g fat, 39g carbs, and 19g protein.

If you’re aiming for a well-rounded, macro-friendly meal, this cheeseburger is a great pick. It offers a good mix of protein, carbs, and fats, while keeping calories moderate, making it a smart option for anyone watching their nutrition.

5 Healthy Ordering Tips for In-N-Out Menu

Craving In-N-Out but trying to stick to healthier choices? I’ve got you covered. While the nutrition facts above offers all the details, here are five simple tips to help you enjoy your meal without straying too far from your health goals:

1. Skip the Sauce
The signature In-N-Out spread is tasty, but it’s high in fat and calories. Try replacing it with mustard and ketchup for a similar tangy flavor—just with fewer calories.

2. Opt Protein Style
If you are tracking your carbs-intake, order your burger “Protein Style.” It comes wrapped in lettuce instead of a bun, helping you cut back significantly on both carbs and calories.

3. Skip the Cheese
Cheese adds richness, but it also adds extra fat and calories. If you’re okay with a simpler taste, skipping the cheese can make your burger lighter without sacrificing too much flavor.

4. Rethink the Fries
Fries are classic, but they’re also one of the most calorie-dense items. Consider skipping them, sharing a portion, or avoiding the Animal Style Fries, which come with extra cheese and sauce.

5. Make Smart Shake Orders
In-N-Out shakes are delicious but contain around 600 calories each. If you’re craving something sweet, hot cocoa is a lighter option with only about 160 calories in 8 fl. oz.

Remember, “healthy” means different things to different people. These tips are simply here to help you order mindfully that align with your personal goals while still enjoying your In-N-Out experience!

Is In-N-Out Food Healthy?

For health-conscious diners, the big question is: Are In-N-Out menu items actually healthy? The answer isn’t straightforward, as ‘healthy’ is a personal concept that depends entirely on individual health goals and dietary needs.

That said, In-N-Out can absolutely fit into a balanced diet—as long as you know how to order smart.

Let’s start with food quality offered by In-N-Out. While this guide has focused mostly on nutrition, it’s worth noting that In-N-Out prides itself on using high-quality and fresh ingredients.

According to their official stance, their patties are made from fresh, 100% USDA ground chuck—free from additives, fillers, and preservatives. They even operate their own patty-making facilities to maintain consistency and freshness.

It doesn’t stop with the meat. The fries are hand-cut in-store from fresh potatoes and cooked in 100% sunflower oil. No microwaves, no freezers—just fresh ingredients delivered daily. In terms of food quality, In-N-Out holds up well, especially for a fast food chain.

Of course, it’s still fast food and should be enjoyed in moderation. But with mindful ordering, whether you’re cutting calories, going high-protein, or eating low-carb, there are ways to make In-N-Out fit to your dining prefrences.

Small customizations can go a long way. Swapping the spread, skipping the cheese, or choosing Protein Style can all help tailor your meal to your goals.

So, is In-N-Out healthy? It can be—depending on what you order and how often you indulge. Ultimately, it’s about making informed choices that align with your personal health goals.

Why Nutrition Matters for a Healthy Lifestyle?

Good nutrition is important for your well-being, even when eating out. That is why tracking nutrition of your food intake is key to a healthy lifestyle.

Well, In-N-Out Burger, famous for its fresh ingredients and customizable menu, offers nutrition-balanced fast foods when chosen thoughtfully.

With hand-cut fries, fresh vegetables, and custom burgers, being a health-conscious diner, you can easily tailor your orders to enjoy healthier meal at In-N-Out.

Here’s a quick look at daily nutrition needs for male and femal:

• Calories: Women need 2,000–2,400/day; men need 2,500–3,000/day.
• Protein: 46g (women), 56g (men)—from beans, dairy, or lean meats.
• Carbs: 225–325g (45–65% of calories)—focus on whole grains and fruits.
• Fats: 20–35% of calories—prioritize healthy fats like nuts and seeds.
• Fiber: 25g (women), 38g (men)—get from fruits, veggies, and grains.
• Water: 2.7 liters–3.7 liters (men & women).

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