In-N-Out Burger Calories: Nutrition Facts for Burgers, Fries

Calories in In-N-Out Burgers

In-N-Out Burger is a popular fast food chain known for its fresh, made-to-order burgers and fries. However, like most fast food, In-N-Out meals can be high in calories, especially if you opt for larger burgers, combo meals, and milkshakes.

Understanding the calorie counts in In-N-Out's menu items can help you make informed choices to meet your health goals. This guide will breakdown the calories and nutrition facts for all of In-N-Out's burgers, fries, drinks and secret menu items.

Calories in In-N-Out Burgers

Here are the calorie counts for In-N-Out's burger options:

• Hamburger - 250 calories
• Cheeseburger - 310 calories
• Double-Double - 440 calories
• Double-Double Protein Style (lettuce wrap) - 390 calories
• 3x3 (triple patty with cheese) - 600 calories
• 4x4 (quad patty with cheese) - 760 calories
• Animal Style burger (extra spread, grilled onions, pickles) - adds 50 calories

As you can see, the more patties and toppings, the higher the calorie count. Sticking with a single or double burger without large size upgrades is a smarter choice nutrition-wise.

Making Healthier Choices at In-N-Out

Here are some tips for shaving off calories when ordering at In-N-Out:

• Order burgers protein style - Eliminates the bun for big calorie savings.
• Avoid fries and opt for a salad - The salads range from just 35-260 calories.
• Order smallest size fries - Small fries have 230 calories vs. 470 for large.
• Skip the shakes - Milkshakes add up to 690 calories!
• Order burgers without spread - Saves about 90 calories per burger.
• Don't upsize burgers - Stick to single or double patties.

Healthiest Menu Items at In-N-Out

If you want to keep your meal under 500 calories, here are some of the healthiest options at In-N-Out:

• Hamburger protein style (no bun) - 170 calories
• Cheeseburger protein style - 230 calories
• Veggie burger - 340 calories
• Grilled chicken sandwich - 310 calories
• Veggie salad - 35-260 calories
• Fruit salad - 80 calories
• Small fries - 230 calories

Low Carb Options at In-N-Out

In-N-Out offers several keto-friendly and low carb menu items as well:

• Protein style burgers (without bun)
• Flying Dutchman (burger patties and cheese)
• Veggie salad or fruit salad
• Side salads - coleslaw, lettuce, tomato
• Drinks - unsweetened tea, coffee, water

Nutrition Information for In-N-Out Burgers

Beyond just calories, In-N-Out burgers also provide protein, fat, carbs, and key micronutrients:

• Protein - Burgers contain 14-28g protein depending on patties.
• Total fat - 15-38g, much is heart-healthy unsaturated fat.
• Carbs - Bun contributes around 35g carbs per burger.
• Fiber - A plain hamburger provides 3g fiber.
• Vitamin C - Tomatoes, lettuce provide 60% DV vitamin C.
• Calcium - Cheese provides 15% DV calcium.
• Iron - 10-18% DV iron primarily from beef.
• Sodium - 700-1300mg sodium depending on toppings.

Overall the protein and vitamins from the beef and produce make In-N-Out burgers more nutritious than other fast food. Just watch sodium from added cheese, sauce and buns.

In-N-Out Fries Calories and Nutrition

Here are the calorie counts for In-N-Out's french fry sizes:

• Small fries - 230 calories
• Medium fries - 310 calories
• Large fries - 470 calories

Nutritionally, a small serving of fries provides:

• Total fat - 11g
• Carbs - 30g
• Fiber - 3g
• Protein - 3g
• Sodium - 135mg

In-N-Out fries are made from fresh potatoes fried in 100% vegetable oil. But all fried foods should still be eaten in moderation.

In-N-Out Secret Menu and Calorie Hacks

In-N-Out also has a not-so-secret "secret menu" that savvy customers use to customize even lower calorie orders. Some popular secret menu calorie-cutting hacks include:

• Protein style - Removes bun for fewer carbs.
• Flying Dutchman - Just patties and cheese, no bun.
• Wish burger - Burger patties with no bun or toppings.
• Wrap it - Lettuce wrap replaces higher carb tortilla.
• Grilled cheese - Slice of melted cheese between burger patties.
• Extra veggie - Load up on free low-cal veggies.

Are In-N-Out Burgers Healthy Overall?

Compared to burgers from McDonald's, Burger King, and other chains, In-N-Out burgers are relatively healthier and more nutritious:

• Never frozen, fresh beef patties
• No added hormones, steroids or antibiotics in beef
• Vegetables are hand-sliced daily in store
• No heat lamps, food sits for only 5 minutes max
• Buns contain no high-fructose corn syrup
• Fries are made from fresh, hand-cut potatoes
• Frying oil is cholesterol-free vegetable oil

While not the healthiest choice for everyday eating, In-N-Out burgers made with quality ingredients are a better pick than most fast food burgers when you’re in a pinch.

Tips for Eating at In-N-Out on a Diet

If you're closely monitoring calories or on a specific diet, keep these tips in mind when eating at In-N-Out:

• Avoid burger spreads and dressings to cut added calories.
• Order smallest size fries or skip entirely if watching weight.
• Opt for grilled chicken sandwich or veggie burger for a lighter option.
• Customize burgers protein style without the bun to cut carbs on keto and low-carb diets.
• Stay away from milkshakes which can have up to 1,040 calories.
• Don't upsize or double-up on patties to avoid excess saturated fat.
• Watch sodium intake if restricting for heart health.

With some careful menu choices, you can satisfy a fast food craving at In-N-Out without derailing your healthy eating goals.

Conclusion

In-N-Out burgers, fries and shakes are certainly indulgent treats, but the calorie counts can fit into a balanced diet when eaten in moderation. Sticking with a protein style burger, small fry, and skipping the shake can keep your meal under 500 calories. Or customize your burger and use “secret menu” tricks to potentially save hundreds of calories. While no fast food is truly healthy, In-N-Out uses quality ingredients and has healthier options than most chains.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.