In-N-Out Menu Calories: A Guide to Healthy Choices
Looking for in n out menu calories and nutrition facts? Here’s a guide to help you plan your next meal. A standard cheeseburger at In-N-Out has about 480 calories. A Double-Double has around 670 calories. This article will show you how to make healthier choices.
In-N-Out Burger is famous for its simple menu. They offer burgers, hand-cut fries, and shakes made with 100% USDA ground beef and sunflower oil. This makes it easy to track calories, but remember, custom orders like Animal Style or Protein-Style can change the calorie count.
This guide uses In-N-Out’s nutrition facts, dietitian analyses, and tested estimates. You’ll find detailed dietary information for calories, fat, carbs, protein, and sodium. This includes core items and common customizations.
Use the section-by-section format to compare different items. Learn how to make low-carb and macro-friendly swaps. You can also build a DIY nutrition calculator for custom orders. The article includes a menu table with Item, Price, Calories, and more for quick scanning.
Whether you want to cut carbs or keep protein high, this guide helps. You can make choices that fit your goals without losing flavor. Expect clear numbers, quick tips, and reliable estimates for your favorite items.
Understanding In-N-Out Menu Calories and Nutrition Basics
Looking for clear facts on calories and ingredients? This section explains the basics behind In-N-Out nutrition details so you can order with confidence.
What the In-N-Out nutrition facts cover
In-N-Out publishes official nutrition facts for core items: Hamburger, Cheeseburger, Double-Double, fries, shakes, sodas, and tea. The lists include calories, total fat, saturated fat, carbohydrates, protein, sodium, and ingredient notes for each standard item.
Custom or secret-menu items often lack official totals. For those, use component values from the published in n out nutrition facts and add or subtract items to estimate totals.
Why In-N-Out’s simple menu matters for calorie tracking
The limited lineup of burgers, fries, and shakes makes tracking easier than at many large chains with dozens of combos. Fewer menu components means fewer unknowns when you build a meal.
Freshly prepared patties and minimal processed additives improve ingredient clarity. That quality plus the available in n out menu nutritional information helps users make more accurate calorie calculations.
How customization affects calorie and macronutrient totals
Swaps change numbers. Going Protein Style (no bun) typically removes about 150 calories, roughly 28 grams of carbs, and an estimated 280 mg of sodium from a standard burger, though exact amounts vary by location and rounding.
Adding cheese, extra patties, or Animal Style toppings adds calories, fat, and sodium. Replacing spread with ketchup and mustard cuts calories and fat but alters carbs and sodium differently.
| Component | Typical Calorie Change | Primary Macronutrient Impact | Notes |
|---|---|---|---|
| Remove bun (Protein Style) | -≈150 kcal | ↓ Carbs | Reduces carbs and some sodium; estimate from in n out menu nutritional information |
| Add cheese | +≈80 kcal | ↑ Fat, ↑ Protein | Cheese boosts saturated fat and calories per slice |
| Add patty | +≈200–250 kcal | ↑ Protein, ↑ Fat | Extra patties significantly raise calories and sodium |
| Swap spread → ketchup & mustard | -≈50–100 kcal | ↓ Fat, ↑ or ↔ Carbs | Lower fat choice with modest sodium variation |
Rounding rules and prep differences cause variability. Use the official in n out nutrition facts when available. For custom orders, add component values from the in n out menu nutritional information to estimate your in n out menu calories.
Calorie breakdown of core burgers and popular customizations
Want to know the exact calorie count for your order? This guide uses In-N-Out nutrition facts and dietitian estimates. It helps you compare the core burgers and common customizations.
Hamburger, Cheeseburger, and Double-Double standard nutrition
The Hamburger has ~300 kcal, ~9 g fat, ~37 g carbs, ~16 g protein, and ~610 mg sodium. These numbers come from the bun, single patty, and basic condiments.
The Cheeseburger has ~370 kcal, ~15 g fat, ~39 g carbs, ~19 g protein, and ~1,070 mg sodium. Adding cheese and spread increases the calorie count.
The Double-Double has ~610 kcal, ~34 g fat, ~41 g carbs, ~34 g protein, and ~1,660 mg sodium. It’s high in calories and protein due to two patties and two slices of cheese.
How adding/removing cheese, spread, or patties changes calories
Adding a single cheese slice increases calories by ~50–70 kcal and ~5–7 g fat. This small change is important to track when counting calories.
Spread adds ~80 kcal and ~9 g fat per serving. Swapping it for mustard and ketchup reduces calories by about 80 and fat, affecting the total calorie count.
Each extra beef patty adds ~200–250 kcal and ~15–20 g protein. Start with the base item and add patty and cheese estimates to calculate totals.
Estimating calories for not-so-secret items like 3×3 and 4×4
The 3×3 (Triple Triple) is estimated to have ~860 kcal, ~55 g fat, ~52 g protein, and ~1,880 mg sodium. It features three patties and three slices of cheese on a standard bun.
The 4×4 (Quad Quad) has a wide range of calorie estimates. Reasonable guesses are between ~970 and ~1,470 kcal, with fat ranging from 69 to 102 g and sodium varying greatly. Use component math to estimate your order’s calories more accurately.
| Item | Calories (approx) | Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Hamburger | 300 | 9 | 16 | 610 |
| Cheeseburger | 370 | 15 | 19 | 1,070 |
| Double-Double | 610 | 34 | 34 | 1,660 |
| + Cheese slice | 50–70 | 5–7 | 1–2 | ~60 |
| + Spread | ~80 | ~9 | 0 | ~120 |
| + Beef patty | 200–250 | ~17 | 15–20 | ~300 |
| 3×3 (estimate) | ~860 | ~55 | ~52 | ~1,880 |
| 4×4 (working range) | 970–1,470 | 69–102 | ~68–88 | 1,800–3,160 |
For a more accurate count, start with the base item from In-N-Out nutrition facts. Then, add the calories and fat from each patty and cheese. Subtract for items you remove, like the bun or spread. This method helps keep your calorie count accurate for meal planning.
in n out menu calories
Want to eat less without losing taste at In-N-Out? This section offers smart swaps and a way to estimate calories for custom orders. Use the chain’s official numbers as a starting point and adjust to meet your needs.
Protein-Style vs. bun — typical calorie savings
Choosing Protein-Style means no bun, just a lettuce wrap. This saves about 150 calories, 28 g carbs, 3 g protein, and 280 mg sodium compared to a bun.
A Protein-Style hamburger with grilled onions has about 240 kcal, 17 g fat, 11 g carbs, 13 g protein, and 370 mg sodium. It’s a good choice for fewer carbs.
Common swaps that reduce calories
Spread adds fat and calories. Switching to ketchup and mustard saves about 80 calories and 9 g fat per sandwich. A hamburger with these condiments has around 300 kcal and 9 g fat, a better fat choice.
Not adding cheese saves 40–80 calories, depending on the type. Removing a patty cuts 100–150 kcal. These changes help control calories without losing flavor.
Using provided nutrition info and estimating for custom orders
Begin with In-N-Out’s nutrition values for a basic item, like the Cheeseburger. Subtract bun calories for Protein-Style. Remove spread calories if you don’t use them. Add patty and cheese calories for more.
| Item | Base Calories | Change | Estimated Total | Notes |
|---|---|---|---|---|
| Cheeseburger | ~480 kcal | – Bun (Protein-Style) | ~330 kcal | Remove ~150 kcal for lettuce swap |
| Cheeseburger | ~480 kcal | – Spread + Ketchup & Mustard | ~400 kcal | Reduce ~80 kcal by swapping sauces |
| Double-Double | ~670 kcal | – One Patty | ~520 kcal | Subtract one patty (~150 kcal) |
| Protein-Style Hamburger | — | Direct estimate | ~240 kcal | Matches typical in n out protein style calories estimate |
When making custom orders, keep a running total. List each part: bun, patty, cheese, spread, toppings. Use official nutrition info for basics and adjust with component values.
These simple rules help compare options. Lower calories by choosing Protein-Style, skipping spread, or removing a patty. Use these adjustments to plan a meal that meets your nutrition goals.
Fries and fry hacks: calories, animal style, and roadkill variations
Fries can greatly change a meal’s calorie count. At In-N-Out, a single order of fries is quite large. This size is important to remember when you’re planning your meal or sharing a side.
One order of fries has about 360–370 kcal. It has roughly 15 g fat, 52 g carbs, and 6 g protein. Sodium is around 250 mg, which is moderate. The portion is about 125 g, making it easy for two people to share.
Adding toppings quickly increases calories. The classic animal-style upgrade includes spread, melted American cheese, and grilled onions. This adds about 750 to 890 kcal, depending on the cheese and serving size.
| Item | Estimated Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Regular fries (single order) | 360–370 | 15 | 52 | 6 | 250 |
| Animal Style fries | 750–890 | 42–54 | 54–63 | 19–39 | 1,100–1,410 |
| Roadkill fries (fries + 2 patties + 2 cheese) | ~890 | ~54 | ~63 | ~39 | ~1,410 |
| Fries + single cheese | ~520 | ~28 | ~54 | ~12 | ~700 |
Adding meat or extra cheese to fries increases calories, fat, and sodium. The grilling method doesn’t affect nutrition much. Use the in n out menu calories as a starting point for adjustments when adding toppings.
- Portion tip: split a regular order to cut in n out fries calories per person.
- Swap tip: ask for less spread on Animal Style to lower in n out animal style calories modestly.
- Protein tip: adding patties converts fries into a meal with much higher protein and calories; check in n out menu calories before ordering.
Small swaps and sharing can make fries fit into daily calorie targets. Remember the baseline numbers to plan indulgences without surprises.
Shakes and beverages: calories, sizes, and smarter swaps
Drinks at In-N-Out can add a lot of calories to your meal. This guide uses in n out nutrition facts to help you choose wisely. You can enjoy great taste without too much sugar.
Regular shake nutrition
A 15 oz vanilla shake has about 570–590 calories. It has 30–31 g fat, 65–74 g carbs, and 10–16 g protein. Chocolate and strawberry shakes have slightly more calories.
Larger shake estimates
Medium and extra-large shakes have more calories. A 20 oz shake is around 760–800 kcal. A 30 oz extra-large shake can be about 1,180–1,200 kcal. Choosing a smaller size saves hundreds of calories.
Sugary sodas and root beer
Soda calories increase with cup size. A 42 oz Barq’s root beer without ice has about 580 kcal and 158 g carbs. Smaller cups have fewer calories. Check the in n out nutrition facts for exact values.
Zero- and low-calorie options
Unsweetened iced tea, diet soda, and water have 0 kcal in large cups. Sweet tea and regular sodas add a lot of calories. Switching to zero-calorie drinks cuts down on sugar and calories.
| Item | Typical Size | Estimated Calories | Notes |
|---|---|---|---|
| Vanilla shake | 15 oz | 570–590 kcal | High fat and sugar; common dessert choice |
| Chocolate shake | 15 oz | 590–610 kcal | Slightly higher calories than vanilla |
| Strawberry shake | 15 oz | 590–610 kcal | Fruit flavor, similar macros to chocolate |
| Shake | 20 oz | 760–800 kcal | Medium/large estimate for scaled orders |
| Shake | 30 oz | 1,180–1,200 kcal | Extra-large estimate; share recommended |
| Barq’s root beer | 42 oz | ≈580 kcal | High sugar; calories scale by cup size |
| Unsweetened iced tea | 29–42 oz | 0 kcal | Zero-calorie swap |
| Diet soda | Any | 0 kcal | Sweet taste without calories |
| Water | Any | 0 kcal | Best for cutting meal calories |
Smart swaps that save calories
Opt for unsweetened iced tea, diet soda, or water instead of a shake or large soda. This removes hundreds of calories. For those watching in n out menu calories, a no-sugar drink is the quickest way to reduce calories.
Practical tip for tracking
Log your drink size when tracking your meal. Use in n out nutrition facts as a guide. Small swaps and portion control help keep flavor without excess sugar.
Protein and macro-focused choices at In-N-Out
In-N-Out makes it easy to track protein, carbs, and calories. Use their simple menu and nutrition facts to create meals that fit your fitness goals. This way, you can plan your meals without any guesswork.
Start by choosing your strategy. Add more patties for more protein. Remove the bun or choose Protein-Style to cut carbs. Swap spread for ketchup and mustard to reduce calories and fat.
Highest-protein items and calorie trade-offs
The 4×4 (Quad Quad) has the most protein, about 62–75 g. It also has the most calories and fat. Calories for a 4×4 can range from 970 kcal to 1,470 kcal. Sodium can be very high, over 1,800 mg in some cases.
The 3×3 (Triple Triple) has almost 52 g protein. It has about 860 kcal and 55 g fat. These options are good for muscle-focused meals, even with higher calories and sodium.
High-protein yet lower-calorie alternatives
Double Meat or a Double-Double with simple swaps can keep protein high while lowering calories. A Double Meat with ketchup and mustard is about 410 kcal with 26 g protein.
Going Protein-Style helps too. A Double-Double Protein-Style with ketchup and mustard is about 450 kcal and has 30 g protein. These choices are often recommended for those focusing on macros.
How to build a macro-friendly order using a nutrition calculator approach
Break each item into components for accurate math. A bun is about 150 kcal and 28 g carbs. A patty is 200–250 kcal and 15–20 g protein. Cheese is 50–70 kcal, and spread is 80 kcal. Fries are 360–370 kcal, and a shake is 590–610 kcal.
To increase protein while controlling calories, add an extra patty, skip cheese, and go Protein-Style. Two Protein-Style hamburgers often have more protein and fewer carbs than a single Double-Double with a bun.
| Item | Estimated Calories | Estimated Protein | Notes |
|---|---|---|---|
| 4×4 (Quad Quad) | 970–1,470 kcal | 62–75 g | High sodium; best for occasional high-protein needs |
| 3×3 (Triple Triple) | ~860 kcal | ~52 g | Strong protein-to-calorie ratio but high fat |
| Double Meat (no cheese, ketchup & mustard) | ~410 kcal | ~26 g | Lower calories by dropping spread and cheese |
| Double-Double Protein-Style (ketchup & mustard) | ~450 kcal | ~30 g | Good balance of protein and reduced carbs |
| Patty (single) | ~200–250 kcal | ~15–20 g | Use as modular unit for DIY calculations |
Always check your order with the official in n out nutrition facts for the most accurate numbers. Track components instead of whole-menu labels to fine-tune your macros. This way, you can enjoy the chain’s flavors while staying within your calorie plan.
Lower-carb and keto-friendly ordering strategies
Want to enjoy In-N-Out without the carbs? This guide helps you make smart swaps. These changes cut down on carbs and calories but keep the taste. Use in n out nutrition facts to plan your meals.
Why Protein-Style burgers work for keto
Protein Style burgers have lettuce instead of a bun. This cuts about 28 g of carbs and 150 calories. You can pick from a Hamburger, Cheeseburger, Double-Double, 3×3, or 4×4 Protein Style. Check in n out menu calories to see the difference.
Low-carb sides and sauces to avoid
Fries and shakes are high in carbs and sugar. They can kick you out of ketosis. The spread adds fat and carbs. Sweet tea and large sodas also have sugar. Look at in n out nutrition facts before adding sides.
Tips for staying low-carb while enjoying In-N-Out
- Order Protein-Style with mustard and ketchup instead of spread to cut fat and carbs.
- Choose double or triple patties Protein-Style for more protein and satisfying fats while keeping carbs low.
- Ask for no-salt patties if sodium matters to you.
- Avoid Animal Style and Roadkill fries; they raise calories, carbs, and sodium.
- Request yellow chili peppers for a carb-free flavor boost.
| Item | Typical Calories | Estimated Net Carbs | Low-carb Swap |
|---|---|---|---|
| Double-Double (standard) | Approx. 670 | ~40 g | Protein-Style: -150 cal, -28 g carbs |
| Cheeseburger | Approx. 480 | ~30 g | Protein-Style + mustard: lower carbs and fat |
| Fries (standard) | Approx. 395 | ~50 g | Skip fries; add extra patty Protein-Style |
| Vanilla Shake (small) | Approx. 620 | ~80 g | Choose water, unsweetened iced tea, or diet soda |
Use in n out menu calories to plan your meals. Stick to simple portions and Protein-Style swaps for low-carb results.
Vegetarian, vegan, and allergen considerations for calories and choices
Dining at In-N-Out raises questions about calories, ingredients, and safety for those with dietary limits. This section explores options for vegetarians and vegans, lists calorie changes, and discusses allergen and cross-contact risks. Use the in n out menu nutritional information and in n out nutrition facts to confirm specifics before ordering.
Vegetarian-friendly orders and estimated nutrition
The Grilled Cheese replaces the meat with extra melted cheese, lettuce, tomato, and grilled onion. Removing a single beef patty cuts about 150–200 calories. Omitting the patty reduces roughly 10 g of fat and about 13 g of protein versus a comparable burger with one patty.
French fries are vegetarian because they are cooked in 100% sunflower oil. A small portion adds carbohydrates and fats that must be counted when tracking in n out menu calories.
Vegan limitations and practical swaps
Buns at In-N-Out contain eggs, so a standard bun is not vegan. Cheese and spread add dairy. A safer vegan approach is to order Protein-Style and remove cheese and spread. Ask for grilled onions, tomato, and pickles to add texture and flavor. Fries may be vegan, but confirm local prep practices to reduce risk of animal-derived cross-contact.
Allergen information and cross-contact concerns
In-N-Out lists no peanuts, tree nuts, sesame, shellfish, or fish among ingredient staples, but cross-contact can occur on shared surfaces and fryers. For gluten-sensitive diners, Protein-Style burgers remove the bun and most wheat-based ingredients, yet staff should confirm preparation steps to limit contamination.
Quick reference table for common choices
| Item | Estimated Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|
| Grilled Cheese (no meat) | ~450–550 kcal | Not vegan; not gluten-free unless Protein-Style | Dairy, wheat (bun) |
| Protein-Style (single patty, no cheese) | ~300–350 kcal | Gluten-reduced (ask staff); not vegan unless cheese/spread removed | Beef, possible cross-contact with wheat/dairy |
| French Fries (small) | ~330 kcal | Typically vegan; not keto; confirm fryer use for cross-contact | Cooked in sunflower oil; possible cross-contact |
| Protein-Style with grilled onions & pickles | ~300–400 kcal | Best vegan candidate if cheese and spread removed; suitable low-carb | Beef patty; possible cross-contact with dairy/wheat |
Practical tips when ordering
- Ask staff about current fryer and prep practices to reduce cross-contact risk.
- Use the official in n out nutrition facts sheet for exact in n out menu calories before making choices.
- When seeking vegan options, request Protein-Style, remove all dairy, and confirm no egg in any requested condiment.
Sodium, saturated fat, and other health-related nutrition notes
Eating at In-N-Out can be simple and satisfying. It’s important to know which choices raise sodium and saturated fat. We’ll look at where most of the salt and saturated fat come from and how small swaps can change the totals.
Which menu items are highest in sodium and saturated fat
Multi-patty burgers like the 3×3 and 4×4 have the most sodium and saturated fat. A 3×3 burger has about 1,880 mg of sodium. The 4×4 can have around 3,160 mg.
Double-Double and cheeseburger options also have high numbers. Double-Double has about 1,660 mg of sodium.
Shakes add a lot of saturated fat to your meal. A vanilla shake has about 19–20 g of saturated fat. Chocolate and strawberry shakes have similar amounts.
Animal Style burgers and fries increase sodium and saturated fat. This is due to the spread, melted cheese, and grilled onions.
Health risks of frequent high-sodium or high-saturated-fat choices
Choosing very salty or fatty meals can raise blood pressure and heart disease risk. A single high-sodium order can exceed the daily sodium limit. High saturated fat intake can increase LDL cholesterol over time.
Frequent consumption of shakes and multi-patty burgers can increase calorie intake and weight risk. This can worsen metabolic health and inflammation. People with hypertension, heart disease, or high cholesterol should be cautious when ordering.
How to lower sodium and saturated fat in your order
Practical swaps can cut sodium and saturated fat while keeping flavor. Ask for no-salt patties to reduce sodium from the burger. Skip the spread or request ketchup and mustard to lower saturated fat and total calories.
Choose Protein-Style to remove the bun and some added sodium from the roll. Omit cheese for a meaningful drop in saturated fat. Share fries or skip shakes to cut meal sodium and saturated fat substantially.
Below is a quick comparison to help plan swaps. The table pairs common items with their typical impact on sodium and saturated fat based on available in n out nutrition facts and in n out menu calories data.
| Item | Typical Effect on Sodium | Typical Effect on Saturated Fat | Suggested Swap |
|---|---|---|---|
| 4×4 burger | Very high (~3,000+ mg) | Very high (multi-patty cheese adds large grams) | Choose 2 patties or Protein-Style; skip cheese |
| 3×3 burger | High (~1,880 mg) | High (extra patties & cheese) | Order Double Meat or 2×2; no spread |
| Double-Double | High (~1,660 mg) | High (cheese on two patties) | Skip one cheese slice; no-salt patties |
| Animal Style fries | High (added spread and cheese) | Moderate to high (cheese) | Order plain fries; share portion |
| Milkshakes (vanilla/chocolate/strawberry) | Moderate (varies by size) | Very high (~19–20 g sat fat) | Choose diet soda, unsweetened iced tea, or water |
| Protein‑Style burger (no cheese) | Lower (bun removed) | Lower (no cheese) | Protein-Style, no cheese, no spread |
Readers tracking in n out burger calories or in n out menu calories should use these swaps to balance flavor and health. Small changes yield meaningful reductions in sodium and saturated fat per meal.
Practical tips to order healthier at In-N-Out without sacrificing flavor
Want to cut calories but keep the taste at In-N-Out? Making small changes and choosing the right sizes can help. These tips use the in n out menu nutritional information to help you save calories and fat. You can enjoy a tasty meal without losing flavor.
Begin with simple swaps to keep flavors intact. Choose Protein-Style to ditch the bun and save about 150 kcal per burger. Say no to spread and swap ketchup and mustard to cut about 80 kcal and reduce fat. Opt for one slice of cheese instead of two to save 50–70 kcal per slice. Adding grilled onions or extra mustard can add flavor without adding many calories.
- Protein-Style (lettuce wrap) — saves ~150 kcal
- No spread + ketchup & mustard — saves ~80 kcal
- One cheese slice instead of two — saves 50–70 kcal
Control your portions to avoid overeating. Ask for burgers to be cut in half to eat less and save the rest. Sharing a fries order is a good idea; a standard serving has about 360–370 kcal. Skip large shakes or choose water or unsweetened iced tea instead. A regular shake adds 590–610 kcal to your meal.
- Cut-in-half burger — easier portions and leftovers
- Share fries — one order is sizable (~360–370 kcal)
- Choose water/unsweetened iced tea over shakes — saves ~590–610 kcal
Balance your indulgences throughout the day or week. If you’re having an Animal Style or a 4×4, choose lighter options earlier or later. Use the in n out burger calories and nutritional information to plan your day. Save secret-menu treats for special occasions, as they can be high in calories, saturated fat, and sodium.
Below is a quick comparison to help you choose at the counter. Use these figures with the full in n out menu nutritional information for precise planning.
| Item | Typical Calories | Suggested Swap | Calories Saved | Allergens |
|---|---|---|---|---|
| Double-Double | 670 | Protein-Style, no spread | ~230 | Dairy, Wheat |
| Cheeseburger | 480 | No cheese, ketchup & mustard | ~130 | Dairy, Wheat |
| Hamburger | 390 | Protein-Style | ~150 | Wheat |
| French Fries (regular) | 365 | Share order | ~180 per person | None declared (cross-contact possible) |
| Regular Shake | 600 | Water or unsweetened iced tea | ~600 | Dairy |
| Animal Style Burger | ~830 | Protein-Style, no cheese | ~280 | Dairy, Wheat |
Using an In-N-Out nutrition calculator to plan your meal
Planning a meal at In-N-Out is easier with a DIY calculator. It helps you estimate calories, protein, fat, and sodium for any order. Start with the in n out nutrition facts and menu info, then add up each item.
Begin with these estimates for each item. A bun has ~150 kcal, 28 g carbs, 3 g protein, and 280 mg sodium. A beef patty is ~225 kcal, with 18 g protein and 18 g fat. A cheese slice adds ~60 kcal and 5 g fat.
Don’t forget the spread, which is ~80 kcal and 9 g fat. Fries are ~365 kcal per order. A standard 15 oz shake has ~590 kcal.
To estimate a custom item, add up the values. For a 3×3, add bun, 3 patties, 3 cheese, and spread. A 4×4 is bun, 4 patties, 4 cheese, and spread. Animal Style fries are fries, spread, cheese, and grilled onions.
For Roadkill, start with Animal Style fries and add patties and cheese.
| Item | Price (est.) | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Hamburger (ketchup & mustard) | $2.80 | ~300 kcal | Not vegan, not keto unless Protein-Style | Dairy if cheese added; wheat in bun |
| Protein-Style Cheeseburger | $3.20 | ~270 kcal | Keto-friendly (lettuce wrap); not vegan | Dairy from cheese; cross-contact possible |
| Double Meat (ketchup & mustard) | $3.95 | ~410 kcal | Higher protein, lower carb if no bun | Contains beef; bun contains wheat |
| Fries (regular) | $2.35 | ~365 kcal | Not vegan due to shared oil concerns | Possible cross-contact with dairy |
| 15 oz Shake (vanilla/choc/straw) | $2.45 | ~590 kcal | Not vegan; high sugar | Dairy, possible nuts if added |
| 4×4 (estimate) | $7.95 | ~1,050 kcal | Not keto if bun kept; very high sodium | High in saturated fat; contains wheat and dairy |
Build sample orders to see how swaps change totals. A hamburger with ketchup and mustard (no spread) is about 300 kcal. It has low fat, near 9 g, and roughly 16 g protein.
A Protein-Style Cheeseburger (lettuce wrap, 1 patty, 1 cheese) is near 270 kcal. It has about 19 g fat, 16 g protein, and ~800 mg sodium. Double Meat with ketchup and mustard (no spread) is roughly 410 kcal with 26 g protein.
The 4×4 ranges from ~970 to 1,200+ kcal, depending on estimates.
Use this calculator method while checking the official in n out menu nutritional information for precise labeling. Swap or remove bun to lower carbs. Skip spread to cut fat and calories. Choose water over a shake to trim hundreds of calories.
These small changes let you enjoy In-N-Out with better control over in n out menu calories and overall nutrition.
Conclusion
In-N-Out offers fresh burgers, fries, and shakes. The calorie count varies a lot. A basic hamburger has fewer calories than a 4×4.
Fries or shakes add a lot of calories and saturated fat. Use the nutrition facts to get a baseline. Simple swaps like Protein-Style or no cheese can reduce carbs, calories, and sodium without losing taste.
For custom orders, add up the components. This helps estimate calories for items like the Double-Double. For lower carbs, choose Protein-Style burgers. For more protein, go for a Double Meat with ketchup and mustard.
Stay away from Animal Style toppings, loaded fries, and shakes if you’re watching calories or fat. Check the menu table for options and allergens. Plan your order with the DIY calculator to meet your dietary needs.
