In and Out Menu Calories & Nutrition Guide
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- Calories & Nutrition Guide
Looking for accurate In and Out menu calories and nutrition facts? This complete guide covers every item on the In-N-Out menu, from the iconic Hamburger and Double-Double to French Fries, Milkshakes, Fountain Drinks, and other secret menu items, with full nutrition information such as calories, protein, carbohydrates, fat, and sodium.
In-N-Out keeps its ingredients simple and fresh which makes the nutrition profile cleaner than most fast food chains. All beef is fresh and never frozen, fries are cut in-store from real potatoes and cooked in 100% sunflower oil, and milkshakes are made with real dairy ice cream. Knowing the calorie and nutrient breakdown allows you to make better decisions, whether you're following a diet, eating keto, or simply wanting to understand what you're purchasing.
In and Out Burger Calories & Nutrition Facts
The In-N-Out Burger menu has three official options: hamburger, cheeseburger, and double-double. Each can be customised either Protein Style (lettuce wrap) or Animal Style, which alters the calorie and nutritional profile. Below is the complete calorie and nutrition breakdown for all burger options including customizations.
Official Burger Nutrition Table
Burger Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
Hamburger | 360 | 16 | 38 | 16 | 650 |
Hamburger (no spread) | 300 | 12 | 37 | 16 | 480 |
Hamburger (Protein Style) | 210 | 14 | 9 | 12 | 390 |
Cheeseburger | 430 | 21 | 40 | 20 | 1,080 |
Cheeseburger (no spread) | 380 | 17 | 39 | 20 | 900 |
Cheeseburger (Protein Style) | 280 | 19 | 11 | 16 | 820 |
Double-Double | 610 | 34 | 42 | 34 | 1,440 |
Double-Double (no spread) | 550 | 30 | 40 | 34 | 1,200 |
Double-Double (Protein Style) | 460 | 32 | 12 | 30 | 1,160 |
Key Insight: Switching to Protein Style removes the bun and saves 150-200 calories and 25-30g of carbs on any burger. Removing the spread saves approximately 60 calories. Combining both saves up to 260 calories. |
Secret Menu Burger Calories
Secret Burger | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
3×3 (Three by Three) | 860 | 47 | 43 | 48 | 2,000 |
3×3 Protein Style | 710 | 45 | 13 | 44 | 1,800 |
4×4 (Four by Four) | 1,050 | 59 | 44 | 60 | 2,500 |
4×4 Protein Style | 900 | 57 | 14 | 56 | 2,300 |
Flying Dutchman | 520 | 39 | 2 | 33 | 1,000 |
Grilled Cheese | 380 | 19 | 39 | 15 | 900 |
Double Meat (No Cheese) | 450 | 28 | 38 | 28 | 900 |
Note: The Flying Dutchman has only 2g of carbs making it the best zero-carb option. The 4×4 Animal Style Protein Style is the highest protein option at approximately 60-65g protein.
In and Out Fries Calories & Nutrition Facts
In-N-Out fries are made from fresh potatoes cut in-store daily and cooked in 100% pure sunflower oil with no additives. The basic preparation ensures a healthier nutrition profile than conventional fast restaurant fries. However, the calorie count varies substantially depending on the fry type and toppings.
Regular Fries Nutrition by Size
Fries Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
Small Fries | 250 | 10 | 34 | 4 | 245 |
Medium Fries | 370 | 15 | 49 | 6 | 360 |
Large Fries | 520 | 21 | 69 | 8 | 510 |
Secret Menu Fries Calories
Fries Style | Calories | Fat (g) | Carbs (g) | Protein (g) | Notes |
|---|---|---|---|---|---|
Well Done Fries | 395 | 16 | 52 | 6 | Extra crispy, same ingredients |
Light Fries | 320-350 | 12-14 | 45-48 | 5-6 | Softer, lightly cooked |
Extra Light / 2-Min Fries | ~300 | 11 | 43 | 5 | Barely cooked |
Cheese Fries | 500-530 | 25-30 | 55-60 | 10-12 | +melted American cheese |
Animal Style Fries | 750-820 | 40-45 | 65-70 | 12-15 | +cheese, grilled onions, spread |
Roadkill Fries | 800+ | 45+ | 70+ | 20+ | +Flying Dutchman crumbled on top |
Lemon Fries | ~250 | 10 | 34 | 4 | Same as regular + lemon juice |
Tip: Light Fries save approximately 50-70 calories compared to regular fries. Animal Style Fries add nearly 500 calories to a regular fry order. Lemon Fries have the same calories as regular fries — the lemon juice adds virtually no calories. |
In and Out Drink Calories & Nutrition Facts
In-N-Out’s drink menu includes zero-calorie options such unsweetened iced tea and Diet Coke, as well as higher-calorie options like Pink Lemonade and Hot Chocolate. Choosing the right drink can significantly impact the total calorie count of your meal.
Drink Item | Size | Calories | Sugar (g) | Carbs (g) | Best For |
|---|---|---|---|---|---|
Diet Coke | Any size | 0 cal | 0g | 0g | Zero calorie |
Iced Tea (Unsweetened) | Any size | 0 cal | 0g | 0g | Zero calorie |
Coffee (Hot) | Any size | 5 cal | 0g | 1g | Lowest calorie hot drink |
Decaf Coffee | Any size | 0 cal | 0g | 0g | Zero calorie hot drink |
Milk (Carton) | 10 oz | 160 cal | 12g | 16g | Protein + calcium |
Lite Pink Lemonade | Medium | 130 cal | 32g | 34g | Light lemonade option |
Iced Tea (Sweet) | Medium | 120 cal | 30g | 32g | Moderate calories |
7UP | Medium | 190 cal | 50g | 52g | Standard soda |
Coca-Cola | Medium | 180 cal | 50g | 50g | Standard soda |
Dr Pepper | Medium | 185 cal | 50g | 51g | Standard soda |
Root Beer | Medium | 195 cal | 52g | 54g | Standard soda |
Pink Lemonade | Medium | 200 cal | 48g | 50g | Higher sugar lemonade |
Hot Cocoa | 8 oz | 160 cal | 28g | 33g | Warm sweet drink |
Cherry Coke | Medium | 190 cal | 52g | 52g | Flavored soda |
Best Zero Calorie Choices: Unsweetened Iced Tea, Diet Coke, Coffee, Decaf Coffee — all at 0 calories. Switching from a regular Coca-Cola to unsweetened iced tea saves 180 calories per drink. |
In and Out Shake Calories & Nutrition Facts
In-N-Out milkshakes are made with real dairy ice cream — not soft serve mix or powder. This means they include more calories, fat, and protein than traditional fast food smoothies. A single milkshake at In-N-Out comprises 560 to 610 calories, depending on the flavour.
Shake Item | Size | Calories | Fat (g) | Carbs (g) | Protein (g) | Sugar (g) |
|---|---|---|---|---|---|---|
Chocolate Shake | 15 oz | 610 | 30 | 74 | 16 | 65 |
Strawberry Shake | 15 oz | 590 | 28 | 72 | 15 | 63 |
Vanilla Shake | 15 oz | 580 | 31 | 66 | 16 | 58 |
Neapolitan Shake | 15 oz | ~585 | 30 | 71 | 16 | 62 |
Black & White Shake | 15 oz | ~595 | 30 | 70 | 16 | 62 |
Root Beer Float | 15 oz | 300-400 | 10-15 | 50-60 | 8-10 | 45-55 |
Note: Shakes are among the highest calorie items on the menu. A Root Beer Float is significantly lower in calories (300-400 cal) than a full milkshake (580-610 cal) making it a lighter dessert option if you want something sweet. |
In and Out Secret Menu Calories — Complete Nutrition Table
Secret menu items at In-N-Out can vary significantly in calories. Animal Style adds calories with grilled onions and extra spread, whereas Protein Style eliminates them by removing the bun. The exact calorie and nutrition analysis of all secret menu items is provided below.
Secret Menu Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Notes |
|---|---|---|---|---|---|
Animal Style Burger (+upgrade) | +50-100 cal | +3-5 | +2-4 | Same | Mustard grill + onions + extra spread |
Protein Style (-bun) | -150 to -200 | -2 | -25 to -30 | -4 | Removes bun, adds lettuce |
Flying Dutchman | 520 | 39 | 2 | 33 | Pure beef + cheese, zero carb bun |
3×3 Burger | 860 | 47 | 43 | 48 | Triple patty, triple cheese |
4×4 Burger | 1,050 | 59 | 44 | 60 | Quad patty, quad cheese |
Grilled Cheese | 380 | 19 | 39 | 15 | Vegetarian, no beef |
Double Meat (no cheese) | 450 | 28 | 38 | 28 | Dairy free option |
Mustard Grilled | Same as base | Same | Same | Same | Free upgrade, no calorie change |
Animal Style Fries | 750-820 | 40-45 | 65-70 | 12-15 | Most calorie-dense fry option |
Cheese Fries | 500-530 | 25-30 | 55-60 | 10-12 | Moderate calorie upgrade |
Well Done Fries | 395 | 16 | 52 | 6 | Same as medium fries |
Light Fries | 320-350 | 12-14 | 45-48 | 5-6 | Lower calorie fry option |
Roadkill Fries | 800+ | 45+ | 70+ | 20+ | Highest calorie fry option |
Neapolitan Shake | ~585 | 30 | 71 | 16 | All 3 flavors combined |
Root Beer Float | 300-400 | 10-15 | 50-60 | 8-10 | Lighter dessert option |
Arnold Palmer | 45-120 | 0 | 10-30 | 0 | Low calorie drink combo |
Scooby Snack (solo patty) | ~100 | 8 | 0 | 10 | Plain beef patty, dog treat |
Best Low Calorie Options at In and Out
In-N-Out offers more low calorie flexibility than most fast food chains because of Protein Style customization and fresh ingredients. Here are the best low calorie meal combinations for 2026.
Lowest Calorie Items Ranked
Item | Calories | Why It’s Low Cal |
|---|---|---|
Protein Style Hamburger (no spread) | 150 cal | No bun + no spread = minimum calories |
Protein Style Hamburger | 210 cal | Lettuce wrap replaces bun |
Protein Style Cheeseburger (no spread) | 220 cal | No bun + no spread |
Protein Style Cheeseburger | 280 cal | Lettuce wrap, one cheese slice |
Hamburger (no spread) | 300 cal | Standard bun, no spread |
Hamburger | 360 cal | Lightest official burger |
Small Fries | 250 cal | Smallest fry portion |
Light Fries | 320-350 cal | Less oil absorption |
Unsweetened Iced Tea | 0 cal | Zero calorie drink |
Diet Coke | 0 cal | Zero calorie soda |
Arnold Palmer | 45-120 cal | Low calorie drink combo |
Best Low Calorie Meal Combinations
Meal Combo | Total Calories | What to Order |
|---|---|---|
Lightest possible meal | ~150-210 cal | Protein Style Hamburger (no spread) + Water |
Low cal with drink | ~210-250 cal | Protein Style Hamburger + Unsweetened Tea |
Low cal with fries | ~460-560 cal | Protein Style Hamburger + Light Fries + Tea |
Balanced light meal | ~580-640 cal | Protein Style Cheeseburger + Small Fries + Diet Coke |
Moderate meal | ~750-850 cal | Cheeseburger + Small Fries + Unsweetened Tea |
In and Out Keto and Low Carb Calories Guide
In-N-Out is one of the greatest fast food restaurants for keto and low carb diets, thanks to Protein Style customisation and the Flying Dutchman secret menu item. Here’s a detailed overview of the greatest keto options, with calorie and carb counts.
Keto Item | Calories | Carbs (g) | Fat (g) | Protein (g) | Keto Rating |
|---|---|---|---|---|---|
Flying Dutchman | 520 | 2g | 39 | 33 | ★★★★★ Best keto item |
Protein Style Hamburger (no spread) | 150 | 8g | 10 | 10 | ★★★★★ Lowest carb burger |
Protein Style Hamburger | 210 | 9g | 14 | 12 | ★★★★★ Great keto option |
Protein Style Cheeseburger | 280 | 11g | 19 | 16 | ★★★★☆ Good keto option |
Protein Style Double-Double | 460 | 12g | 32 | 30 | ★★★★☆ High protein keto |
Protein Style 3×3 | 710 | 13g | 45 | 44 | ★★★☆☆ High calorie but low carb |
Scooby Snack (solo patty) | ~100 | 0g | 8 | 10 | ★★★★★ Pure protein snack |
Unsweetened Iced Tea | 0 | 0g | 0 | 0 | ★★★★★ Perfect keto drink |
Black Coffee | 5 | 1g | 0 | 0 | ★★★★★ Perfect keto drink |
Light Fries (occasional) | 320-350 | 45-48g | 12-14 | 5-6 | ★★☆☆☆ Skip if strict keto |
Keto Tip: The best keto meal at In-N-Out is a Flying Dutchman (2g carbs) + Unsweetened Iced Tea (0 carbs) for a total of just 2g net carbs and 520 calories. Adding a Protein Style Double-Double Animal Style gives you a very filling keto meal under 15g carbs. |
In and Out Allergen Menu — Full Allergen Table 2026
In-N-Out provides allergen information for all menu items. Below is a comprehensive allergen table covering the most common allergens — gluten, dairy, eggs, soy, and tree nuts — for every item on the menu.
Menu Item | Gluten | Dairy | Eggs | Soy | Tree Nuts |
|---|---|---|---|---|---|
Hamburger (with bun) | YES | No | YES | YES | No |
Cheeseburger (with bun) | YES | YES | YES | YES | No |
Double-Double (with bun) | YES | YES | YES | YES | No |
Any Burger (Protein Style) | No | Varies | YES | YES | No |
Flying Dutchman | No | YES | No | No | No |
Grilled Cheese (with bun) | YES | YES | YES | YES | No |
Beef Patty (plain) | No | No | No | No | No |
American Cheese | No | YES | No | No | No |
Signature Spread | No | No | YES | No | No |
Bun | YES | No | No | YES | No |
French Fries | No | No | No | No | No |
Animal Style Fries | No | YES | YES | No | No |
Milkshakes (all flavors) | No | YES | YES | No | No |
Fountain Drinks | No | No | No | No | No |
Coffee / Tea | No | No | No | No | No |
Hot Cocoa | No | YES | No | YES | No |
Milk (Carton) | No | YES | No | No | No |
IMPORTANT: In-N-Out kitchens are NOT certified allergen-free. Cross-contamination is possible as all items are prepared in the same kitchen. If you have a severe allergy, always inform staff before ordering and consult the official In-N-Out allergen guide on their website. |
Highest Protein Items at In and Out
Fresh beef patties, genuine dairy shakes, and the flexibility to stack many burgers make In-N-Out an unexpectedly good choice for high protein meals. Here are the highest protein options ranked.
Item | Protein (g) | Calories | Protein per 100 cal |
|---|---|---|---|
4×4 Burger (Protein Style) | 56g | 900 cal | 6.2g per 100 cal |
4×4 Burger (regular) | 60g | 1,050 cal | 5.7g per 100 cal |
3×3 Burger (Protein Style) | 44g | 710 cal | 6.2g per 100 cal |
3×3 Burger (regular) | 48g | 860 cal | 5.6g per 100 cal |
Double-Double (Protein Style) | 30g | 460 cal | 6.5g per 100 cal |
Double-Double (regular) | 34g | 610 cal | 5.6g per 100 cal |
Flying Dutchman | 33g | 520 cal | 6.3g per 100 cal |
Cheeseburger (Protein Style) | 16g | 280 cal | 5.7g per 100 cal |
Vanilla Milkshake | 16g | 580 cal | 2.8g per 100 cal |
Chocolate Milkshake | 16g | 610 cal | 2.6g per 100 cal |
Best Protein Value: Double-Double Protein Style gives you 30g of protein at just 460 calories — making it the best protein-per-calorie burger on the menu. The Flying Dutchman at 33g protein and only 2g carbs is ideal for anyone prioritizing protein on a low-carb diet. |
In and Out Combo Meal Calories — Total Meal Breakdown
Combo meals at In-N-Out include a burger, regular fries, and a medium fountain drink. The overall calorie count of a combo varies depending on the drink you choose. Here’s a complete calorie breakdown for each combo with various drink options.
Combo Meal | Burger Cal | Fries Cal | Drink (regular soda) | Total Calories |
|---|---|---|---|---|
Hamburger Combo | 360 | 370 (med) | 180 (med Coke) | ~910 cal |
Hamburger Combo (Diet Coke) | 360 | 370 (med) | 0 cal | ~730 cal |
Cheeseburger Combo | 430 | 370 (med) | 180 (med Coke) | ~980 cal |
Cheeseburger Combo (Diet Coke) | 430 | 370 (med) | 0 cal | ~800 cal |
Double-Double Combo | 610 | 370 (med) | 180 (med Coke) | ~1,160 cal |
Double-Double Combo (Diet Coke) | 610 | 370 (med) | 0 cal | ~980 cal |
Double-Double Combo + Shake | 610 | 370 (med) | 580 (vanilla shake) | ~1,560 cal |
FAQ's
In and Out Calories — Frequently Asked Questions
Q1: How many calories are in a Double-Double at In and Out?
A Double-Double at In and Out has 610 calories. It contains 34g of fat, 42g of carbs, 34g of protein, and 1,440mg of sodium. The Protein Style Double-Double contains 460 calories and only 12 grams of carbohydrates. Removing the spread cuts it by about 60 calories.
Q2: What is the lowest calorie item at In and Out?
The lowest calorie item at In and Out is a Protein Style Hamburger with no spread at approximately 150 calories. The normal protein style hamburger contains 210 calories. Unsweetened iced tea, Diet Coke, black coffee, and decaf coffee are all zero-calorie drinks.
Q3: How many calories are in In and Out fries?
In and Out fries contain 250 calories for small, 370 for medium, and 520 for large. Well done fries have around 395 calories. Animal Style fries are the highest at 750-820 calories due to the added cheese, grilled onions, and spread.
Q4: How many calories are in an In and Out milkshake?
In and Out milkshakes have between 560 and 610 calories depending on the flavor. Chocolate shake is 610 calories, vanilla shake is 580 calories, and strawberry shake is 590 calories. The Neapolitan shake contains roughly 585 calories. A Root Beer Float contains 300-400 calories.
Q5: What is the lowest carb option at In and Out?
The lowest carb option at In and Out is the Flying Dutchman at only 2g of carbs — two beef patties with two cheese slices and no bun or toppings. A Protein Style Hamburger without spread has roughly 8-9 grams of carbohydrates. Unsweetened iced tea and black coffee contain no carbohydrates.
Q6: How many calories are in In and Out Animal Style fries?
Animal Style fries at In and Out have between 750 and 820 calories depending on the portion of toppings. They contain approximately 40-45g of fat, 65-70g of carbs, and 12-15g of protein. They are one of the highest calorie items on the entire menu.
Q7: Is In and Out good for a diet?
In and Out can fit into a diet with smart ordering. A Protein Style Hamburger with no spread and unsweetened iced tea is under 250 calories. Avoiding the bun (Protein Style) cuts 150-200 calories from any burger. Choosing Light Fries over normal fries saves about 50-70 calories. Choosing zero-calorie drinks saves 150-200 calories.
Q8: How many calories are in In and Out spread?
The In and Out signature spread contains approximately 80-100 calories per serving, mostly from fat. It is a Thousand Island-style dressing prepared with mayonnaise, ketchup, and sweet pickle relish. Requesting no spread eliminates these calories from any burger or fries order.
Q9: Does In and Out have any gluten free items?
In and Out does not have certified gluten-free items but several items contain no gluten ingredients. French fries (fried in sunflower oil), any Protein Style burger (no bun), the Flying Dutchman, all fountain beverages, coffee, and unsweetened tea are gluten free. However cross-contamination is possible as all food is prepared in shared kitchen spaces.
Q10: What is the highest protein option at In and Out?
The highest protein item at In and Out is the 4×4 burger at 60g of protein. The Double-Double Protein Style has the finest protein-to-calorie ratio, with 30g protein for 460 calories. The Flying Dutchman contains 33g of protein, 520 calories, and only 2g of carbohydrates.
About This In and Out Calories Guide
All calorie and nutrition information on this page is based on official In-N-Out Burger nutrition data and publicly available nutrition facts. Values for customized and secret menu items are calculated estimates based on standard ingredient nutrition profiles and may vary slightly by preparation and portion.
Individual caloric requirements differ depending on age, weight, exercise level, and health status. This guide is intended for informative purposes only and should not be construed as medical or nutritional advice. Consult a trained dietitian for personalised nutrition advice.