In-N-Out Menu Calories: Guide to Healthier Choices
Want to know the calories in In-N-Out menu items? This guide helps you make healthy choices. It covers main items, secret menu options, and easy swaps to keep your meal tasty and low in calories.
In-N-Out Burger has a simple menu. You can get a Hamburger for $3.25, a Cheeseburger for $3.95, or a Double-Double for $4.95. French Fries cost $2.45, and shakes are $3.45 each. Prices for drinks vary by location, but a fountain drink is usually $1.85.
This guide explains why knowing In-N-Out’s nutritional information is important. It shows how to use the data to make informed choices. You’ll find details on calories, fat, carbs, protein, sodium, and allergens for each item.
In-N-Out provides nutrition facts for their standard items. This makes it easy to track calories. But, custom orders like Protein-Style or Animal Style can change the calorie count. When official numbers aren’t available, we estimate calories based on the ingredients.
You’ll see a detailed breakdown of each item’s nutrition. This includes calories, fat, carbs, protein, sodium, and allergens. Later, we’ll have a table comparing different menu items. This helps you see how different choices affect your diet.
Why should you trust these nutrition facts? They’re based on In-N-Out’s official data and reliable analyses. We also provide estimates for secret menu items like Animal Style. We note any limitations in our estimates due to rounding or variations in serving sizes.
Ready to make healthier choices? Look for Protein-Style options and adjust the spread. If you’re watching sodium or saturated fat, consider the size of your burger and shake. The next sections will give you calorie counts, prices, and tips for healthier orders without sacrificing taste.
Understanding In-N-Out Menu Calories
Want to know the calorie count before you order? Knowing the calories helps you stick to your diet goals. It’s great for managing carbs, controlling sodium, and making portion choices like sharing fries.
Why accurate calorie counts matter for meal planning
Knowing the exact calories lets you plan your meals better. It helps you compare options like Chick-fil-A or McDonald’s. This way, you can balance your protein and carbs easily.
How In-N-Out publishes nutritional information and limits
In-N-Out shares nutrition facts and ingredient lists online. They cover calories, fat, carbs, protein, and sodium for main items. Use these numbers as a starting point for simple orders.
What the published data does not include
Some custom and secret items don’t have detailed nutrition info. For Animal Style, 3×3, 4×4, and specialty fries, estimate by adding values from listed items.
Common reasons estimates vary
Customizations greatly change calorie counts. Adding or removing cheese, swapping spreads, and choosing Protein-Style alter totals a lot.
Rounding policies also play a part. Restaurants round nutrition values to the nearest 5–10 calories. This means small differences when adding up values.
Portion and prep methods can vary. Patty weight, sauce portion, and cooking methods can differ. Grilled onions and Animal Style mustard add calories and sodium.
Practical implication for diners
Use published nutrition info as a starting point. For custom orders, estimate by adding up component values. Leave room for rounding and portion differences. This way, you can plan meals with confidence.
Full breakdown of core menu items and calories
Want to know what to order? This guide helps you pick a meal at In-N-Out. It lists calories for burgers, fries, shakes, and drinks. You can make smart choices based on these numbers.
Below, you’ll find calorie counts for In-N-Out menu items. These numbers are for typical servings with spread and cheese. Remember, changing your order can change the calories.
Standard burgers have a simple build. A Hamburger with spread has about 300 calories. It has 9g fat, 37g carbs, 16g protein, and ~610 mg sodium. A Cheeseburger with spread has around 430 calories, with 21g fat, 39g carbs, 20g protein, and ~1,070 mg sodium. The Double-Double with spread has about 610 calories, 34g fat, 41g carbs, 34g protein, and ~1,660 mg sodium.
Fries and shakes add calories to your meal. A small/regular fry has 360–370 calories, with 15g fat and 49–52g carbs. Shakes vary by flavor and size. A 15-oz vanilla shake is about 570–590 calories, with 30–31g fat, 65–74g carbs, and 10–16g protein. Chocolate and strawberry shakes are slightly higher, around 590–610 calories. Larger shakes can have double the calories of regular ones.
Beverages can also impact your meal’s calorie count. Unsweetened iced tea (large, 29 oz) has 0 calories. Sweet tea can have ~260 calories, depending on size. A 42-oz Barq’s root beer without ice may be about 580 calories and contain about 158g carbs.
The table below gives a quick comparison of In-N-Out menu items. It helps you see calorie differences and make swaps like protein-style or skipping spread to lower calories.
| Item | Price (typical) | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Hamburger (with spread) | $2.95 | ~300 | Protein-Style = lower carb (keto option) | Dairy (spread), Wheat (bun) |
| Cheeseburger (with spread) | $3.45 | ~430 | Protein-Style available | Dairy (cheese, spread), Wheat |
| Double-Double (with spread) | $4.55 | ~610 | Protein-Style reduces carbs | Dairy, Wheat |
| French Fries (small/regular) | $1.95 | ~360–370 | Not vegan due to shared fry oil concerns | Possible cross-contact with dairy |
| Shake (15 oz, vanilla) | $3.05 | ~570–590 | Not vegan; no keto option | Dairy |
| Shake (15 oz, chocolate/strawberry) | $3.25 | ~590–610 | Not vegan; larger sizes increase calories | Dairy |
| Unsweetened Iced Tea (29 oz) | $1.55 | 0 | Vegan, keto, gluten-free | None |
| Sweet Tea (large) | $1.75 | ~260 (size-dependent) | Not keto; vegan | None |
| Barq’s Root Beer (42 oz, no ice) | $2.25 | ~580 | Vegan; high-carb | None |
These figures are a guide for planning your In-N-Out meal. They help you make informed choices. You can customize your order in later sections.
in n out menu calories
Want to cut calories at In-N-Out without losing taste? This guide shows two easy swaps to lower the in n out burger calorie count. You’ll see real calorie examples to use when you order.
Protein-style vs. bun:
Choosing protein-style means no bun, just a lettuce wrap. The bun has about 150 calories, 2 g fat, 28 g carbs, and 3 g protein. Skipping the bun can save 100–150 calories, depending on the patty and toppings.
A protein-style burger with onions has about 240 calories. Other sources say it’s between 200 to 270 calories, based on the toppings. This helps you pick a lower-calorie option quickly.
Swap spread for mustard & ketchup:
The In-N-Out spread adds about 80 calories and 9 g fat. Choosing mustard and ketchup instead saves calories and fat. A burger with spread can have 300 calories; with mustard and ketchup, it’s about 80 calories less.
Real calorie examples:
| Item | Typical Calories | Notes |
|---|---|---|
| Protein-Style Hamburger | 200–270 cal | Range depends on spread, onions, and analysis method |
| Small Fries | 360–370 cal | Order size standard across reported sources |
| Regular Shake (15 oz) | 570–610 cal | Vanilla ~570–590; chocolate/strawberry toward 610 |
Dietary takeaway:
Removing the bun and swapping spread for mustard & ketchup are key to lower calories. Protein-style burgers cut carbs and calories while keeping protein. Compare calorie counts for different options before ordering.
Secret and not-so-secret menu calorie estimates (Animal Style, 3×3, 4×4)
For many fans, the thrill of a secret order at In-N-Out is part of the appeal. Those choices change calorie totals fast. You can plan around in n out secret menu calories and enjoy favorites if you know what to expect.
Animal Style adds mustard-grilled patties, extra spread, pickles, and grilled onions to a burger. For fries, it means melted cheese, spread, and grilled onions on top. This adds a lot of calories and sodium.
The best way to approach in n out animal style calories is to view them as a topping package. A single Animal Style burger can add roughly 150–300 calories over a standard burger, depending on cheese, patty count, and portioning.
Quadruple and triple patty orders surge totals even more. The 3×3 (triple patty with three cheeses) is commonly estimated around 860 calories with roughly 55 g fat, 1,880 mg sodium, and 52 g protein. The 4×4 range varies widely. Conservative calculations place it near 970 calories, 56 g fat, and 62 g protein. Larger methods that treat it as layered doubles can reach 1,470 calories, 102 g fat, 3,160 mg sodium, and 75 g protein.
Variability comes from how components are counted. Treating a 4×4 as two Double-Doubles on one bun or as four individual patties changes totals. This explains the spread in in n out menu calories estimates you see across sources.
Below is a practical breakdown using component-addition. Use published single-item values where available and add margins for cook variation so your estimate stays safe.
| Item | Price | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Animal Style Burger (single patty) | $3.50–$4.50 | ~550–700 cal (adds ~150–300 cal vs. standard) | Protein-Style available (keto-friendly); not vegan | Dairy, egg (spread), wheat (bun) |
| Animal Style Fries | $2.45–$3.25 | ~750–890 cal; examples: 750 cal (42 g fat, 1,105 mg sodium) to 890 cal (54 g fat, 1,410 mg sodium) | Shareable; not vegan due to cheese and spread | Dairy, possible cross-contact with gluten |
| 3×3 (Triple Triple) | $6.00–$8.00 | ~860 cal; ~55 g fat; ~1,880 mg sodium; ~52 g protein | Protein-Style option; not vegan | Dairy, wheat |
| 4×4 (Quad-Quad) | $7.50–$10.00 | ~970–1,470 cal depending on method; ranges: 970 cal (56 g fat, 62 g protein) to 1,470 cal (102 g fat, 75 g protein) | Protein-Style reduces carbs; not vegan | Dairy, wheat |
| Extra Spread / Extra Cheese | $0.25–$0.75 | Each extra portion ~50–120 cal | Not vegan; removes bun for keto | Dairy, egg |
| Standard Single Patty Burger | $2.15–$3.00 | ~390–480 cal (used as base for estimates) | Protein-Style available | Wheat, dairy if cheese added |
In-N-Out does not publish exact nutrition data for many secret combos. This policy reflects variable preparation and nonstandard orders. You must estimate by adding components: a single patty value, cheese slice, bun, spread portion, and grilled onions.
A safe estimation method starts with published single-item numbers, then adds extras and allows a 5–15% margin for rounding and staff variation. Use that buffer when tracking sodium and saturated fat. Secret items commonly exceed daily sodium limits in one sitting.
For anyone monitoring intake, tracking in n out secret menu calories alongside published in n out menu calories helps manage choices. Pick protein-style swaps, skip spread, or share fries to cut totals without losing the In-N-Out experience.
Lower-calorie and diet-friendly swaps for healthier choices
Want to enjoy In-N-Out without the extra calories? This guide shows you how to make healthier choices. You can cut calories, carbs, fat, and sodium. This way, you can eat satisfying meals while watching your diet.
Best picks for lower calories
A protein-style cheeseburger is a great choice for fewer calories. It has about 270 calories, 19g fat, 10g carbs, 16g protein, and 800 mg sodium. A protein-style hamburger with ketchup and mustard is in the 200–240 calorie range.
Swapping spread for ketchup and mustard on a standard hamburger can also save calories.
Low-carb and keto-friendly options
Protein-style orders remove the bun, cutting about 28–29 grams of carbs per sandwich. This makes protein-style burgers, cheeseburgers, Double-Doubles, 3×3, and 4×4 good choices for low-carb diets. Pair them with unsweetened iced tea, water, or diet soda.
Avoid fries and shakes. Yellow chili peppers are low in carbs and add flavor without many calories. But, be careful with sodium if you order larger secret items on a ketogenic diet.
Lower-fat and lower-sodium strategies
Don’t add In-N-Out spread to remove about 80 calories and 9 grams of fat per sandwich. Ask for patties cooked without added salt to lower sodium. Sharing a fries order or skipping them can also reduce fat and salt.
Choose smaller portions or split secret-menu burgers to keep calories in check. Remember, protein-style options are lower in carbs and calories, but sodium can be high even without a bun.
| Item | Price | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Protein-Style Hamburger | $3.19* | 200–240 | Keto (yes), Gluten-Free (no—cross-contact), Vegan (no) | Dairy (no), Wheat (bun removed but cross-contact possible), Soy (bun) |
| Protein-Style Cheeseburger | $3.59* | ~270 | Keto (yes), Gluten-Free (no—cross-contact), Vegan (no) | Dairy (cheese), Wheat (cross-contact), Soy |
| Hamburger with Ketchup & Mustard (no spread) | $2.45* | ~300 | Keto (no with bun), Gluten-Free (no—cross-contact), Vegan (no) | Dairy (no), Wheat (bun), Soy |
| Small Fries (shared) | $1.95* | ~360–370 (single) / split reduces per person | Keto (no), Vegan (yes), Gluten-Free (no—cross-contact) | Dairy (no), Wheat (no), Soy |
| Unsweetened Iced Tea / Water | $1.00–$1.50* | 0–5 | Keto (yes), Vegan (yes), Gluten-Free (yes) | None |
*Prices vary by location. Calorie ranges reflect common published estimates and component-based calculations tied to in n out menu calories and in n out burger menu nutrition data. Use the table to compare swaps and pick the option that matches your goals.
How to build a balanced meal at In-N-Out using calorie-smart customizations
Building a balanced meal at In-N-Out is easy. Start by choosing the right parts. Add or remove toppings as you like. This way, you can control calories and keep your meal tasty.
Using components to customize: bun vs lettuce, cheese on/off, sauce choices
Think of your meal in parts: patties, bun, cheese, spread, and extras. A single patty has about the same calories in all burgers. But, a bun adds around 150 calories.
Adding cheese increases calories and saturated fat. Spread adds about 80 calories per serving.
Choosing a lettuce wrap instead of a bun saves 140–160 calories. Skipping cheese cuts fat and 40–80 calories. Swapping spread for mustard and ketchup lowers calories even more. Grilled onions add flavor with a small calorie cost.
Mix-and-match meal examples with approximate calories and macros (balanced, low-cal, high-protein)
Use a component-based calculator to total your meal. Below are some practical builds and nutrition estimates.
| Item (Entity) | Price (Attribute) | Calories (Attribute) | Vegan/Keto/Gluten-Free Options (Attributes) | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Balanced Meal: Cheeseburger + Small Fries + Unsweetened Tea | $6–$9 (varies by location) | ~730 cal | Not vegan; not keto; no gluten-free bun | Dairy (cheese), wheat (bun) |
| Low-Cal Meal: Protein-Style Hamburger + Water | $3–$5 | ~200–240 cal | Low-carb/keto-friendly (lettuce wrap) | Possible cross-contact with wheat |
| High-Protein Meal: Double Meat (mustard & ketchup) + Small Fries | $7–$10 | ~770 cal | Higher protein; not keto if bun kept | Dairy if cheese added; wheat in bun |
When to indulge: sizing shakes and secret-menu items into weekly calorie goals
Shakes have about 570–610 calories each. Secret items like 3×3, 4×4, and Animal Style add a lot of calories. Track the calories of secret menu items the same way as standard items.
Plan your treats. A 1,000-calorie Quad-Quad can replace a large meal or be shared. Splitting fries or asking staff to cut a burger in half helps control portions. Keep your weekly calorie goals in mind when ordering a shake or a 4×4.
Use the in n out menu calories and in n out burger calorie count as guides, not absolutes. Add patties, bun, cheese, and condiments to get a reliable estimate for custom orders. This method keeps choices predictable and tasty while meeting your nutrition goals.
Special diets, allergens, and ingredient notes related to calories
When you plan a meal at In-N-Out, knowing the facts helps you make better choices. This section covers vegetarian and vegan options, gluten and allergen warnings, and tips for Low-FODMAP, diabetes-friendly, and sodium-aware meals. Use in n out menu calories and in n out nutritional information to pick options that fit your diet.
Vegetarian diners can choose a grilled cheese or a Wish Burger with tomato, lettuce, and grilled onions. Both use the standard bun and cheese, so they’re not vegan by default. For a vegan option, order a Protein-Style build without cheese and without the bun. Fries are cooked in 100% sunflower oil and are generally vegan, but ask about shared surfaces and cross-contact.
In-N-Out lists which ingredients do not contain wheat, yet the company avoids labeling items as gluten-free because of cross-contact risk. Items noted as not containing wheat include Protein-Style burgers, fries, and shakes. If you must avoid gluten, request details from staff and consider the contamination risk when reviewing in n out burger menu nutrition.
Dairy and eggs appear in buns, cheese, and shakes. The chain states their food does not contain peanuts, tree nuts, sesame, shellfish, or fish. Yet, cross-contact can occur in kitchens. Always check posted allergen charts and tell staff about severe allergies before ordering.
Low-FODMAP customers should avoid fresh onions and limit dairy. Ask for burgers without raw onions or choose grilled onions sparingly. Opt for Protein-Style burgers with no cheese and drink unsweetened tea or water to reduce fermentable carbs. These swaps also lower net carbs and affect in n out nutritional information.
For diabetes-friendly choices, prioritize protein and cut sugary items. Protein-Style burgers reduce carbs by removing the bun. Skip shakes and regular soft drinks. Combine a Protein-Style cheeseburger with unsweetened tea to manage blood glucose while keeping an eye on sodium and calories listed in in n out menu calories guides.
Sodium-aware ordering matters because even lower-carb options can carry significant salt. Ask for no-salt on patties if available and avoid extra spread. Sharing fries or ordering a small side reduces sodium and total calories. Review the macronutrient breakdown when specific limits are essential for your health plan.
| Item | Price | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Protein-Style Hamburger | $3.45 | 240–270 | Keto: yes; Vegan: if no cheese and no bun; Gluten-Free: at risk from cross-contact | Eggs (bun), Dairy (if cheese), Cross-contact with wheat |
| Protein-Style Cheeseburger | $3.95 | 300–330 | Keto: yes; Vegan: no; Gluten-Free: at risk from cross-contact | Dairy (cheese), Eggs (bun), Cross-contact with wheat |
| Grilled Cheese | $2.95 | 420–450 | Keto: no; Vegan: no; Gluten-Free: at risk from cross-contact | Dairy (cheese), Eggs (bun) |
| Fries (Small) | $1.85 | 360–370 | Vegan: yes (check cross-contact); Keto: no; Gluten-Free: at risk from cross-contact | Prepared in sunflower oil; possible cross-contact |
| Regular Shake (Vanilla) | $3.25 | 570–610 | Vegan: no; Keto: no; Gluten-Free: unlikely, but cross-contact possible | Dairy |
| Unsweetened Iced Tea | $1.25 | 0–5 | Vegan: yes; Keto: yes; Gluten-Free: yes | None |
| Wish Burger (no patty) | $2.45 | 120–160 | Vegetarian: yes; Vegan: only if no bun/cheese; Gluten-Free: at risk from cross-contact | Eggs (bun), Dairy if cheese included |
| 3×3 Protein-Style | $7.15 | 650–720 | Keto: possible; Vegan: no; Gluten-Free: at risk from cross-contact | Dairy, Eggs, High sodium |
| 4×4 Protein-Style | $8.45 | 840–920 | Keto: possible; Vegan: no; Gluten-Free: at risk from cross-contact | Dairy, Eggs, High sodium |
| Animal Style Fries | $3.65 | 560–620 | Vegan: no (contains spread); Keto: no; Gluten-Free: at risk from cross-contact | Dairy (spread), Eggs (spread) |
Practical tips, tools, and a simple calorie calculator approach
Hungry readers can make better choices at the counter with quick tips and a small calculator. These steps help with both official nutrition facts and educated guesses when numbers are missing. Follow this guide to cut calories without losing flavor.
Quick ordering tips to cut calories
Swap In-N-Out spread for ketchup and mustard to save about 80 calories. Order Protein-Style to drop roughly 150 calories from the bun. Skip cheese or request no-salt on patties to lower fat and sodium.
Share fries or skip that order; a single fry order runs near 360–370 calories. Choose unsweetened iced tea, water, or diet soda instead of sugary drinks or a shake.
How to estimate calories for custom orders
Start with published item values when available. Treat each add-on as a separate line item: single patty, cheese slice, bun, spread, and grilled onions. For Animal Style, add spread and extra grilled onion calories to the base burger.
Multiply per-patty values for double or triple stacks. Allow a buffer of ±5–10% for rounding and cooking variance when reporting in n out burger calorie count.
Component-based calculator: a simple model
Keep a phone note or mental list of component calories. Use these common estimates as building blocks when the in n out menu calories sheet does not list a secret item.
| Item | Price (approx.) | Calories | Diet Notes | Allergens |
|---|---|---|---|---|
| Single Patty (beef) | $2.50 | 150 | High protein | None (may contact dairy on grill) |
| Bun | $0.60 | 150 | Carbs, not gluten-free | Wheat |
| Cheese slice | $0.50 | 70 | Adds fat and sodium | Dairy |
| Spread (approx.) | — | 80 | High fat | Egg, soy |
| Grilled onions | — | 20 | Small calories, big flavor | None |
| Order of Fries | $2.45 | 360–370 | High in carbs and sodium | Cooked in shared oil |
| Shake (15 oz regular) | $3.45 | 570–610 | Very high calories and sugar | Dairy |
Practical tool use and final checks
When you customize, add component values to get an in n out menu with calories total. For medical or strict diet needs, ask In-N-Out staff for official nutrition data or consult a registered dietitian. Keep a simple phone calculator note of patties, bun, cheese, spread, grilled onions, fries, and shakes for fast math at the counter.
Conclusion
In-N-Out’s menu is simple, making it easy to track calories. The published nutrition facts cover burgers, fries, and shakes. This way, you can make informed choices.
For secret items and custom orders, estimate calories and nutrients by breaking them down. Small changes can make a big difference. Try ordering Protein-Style or skipping the spread to cut calories.
Adding more patties to burgers increases calories and saturated fat. But, you can balance this by sharing fries or saving shakes for special treats. These tips help you enjoy In-N-Out without losing sight of your nutrition goals.
Always consider the total calories, fat, carbs, protein, and sodium in your meal. Use a component calculator to estimate calories for custom orders. This method helps account for any variations in preparation.
Plan your In-N-Out visits wisely. Enjoy the fresh flavors while keeping your nutrition goals in mind. Making a few smart swaps can make your meals both satisfying and healthy.
