Think you’re making a healthy choice at In-N-Out? Think again. A simple burger can have as few as 210 calories or as many as 610 calories, and one wrong order can completely change your meal. The problem is that many websites publish outdated or incomplete nutrition information, making it difficult to know what you’re actually eating. This guide gives you the official In-N-Out nutrition facts for 2026 in one place. Every verified value comes directly from the latest nutrition chart, while estimated values are clearly labeled. You’ll find calories, protein, carbs, fat, sugar, and sodium for every burger, fry, shake, drink, and popular secret menu item plus simple tips to build a healthier order without giving up your favorites.
Whether you’re counting calories, tracking protein, following a low-carb diet, or just curious about what’s in your meal, this guide has everything you need before you order.
In-N-Out Nutrition PDF
Want the full chart to keep or print? You can download our In-N-Out nutrition PDF with calories, protein, carbs, sugar, and sodium for every main menu item. It matches the official 2026 values shown on this page.
All the nutrition information you see here is taken directly from the official In-N-Out Nutrition Chart for 2026, so the numbers are accurate and easy to trust.
In-N-Out Nutrition Facts Chart (Full Menu)
Here is the full In-N-Out nutrition chart for the main menu. All burger values use the standard build with onion, unless the row says otherwise. Unlike most charts, this one includes every value on the official label: calories, fat, saturated fat, trans fat, cholesterol, carbs, fiber, sugar, protein, and sodium.
Item | Calories | Fat (g) | Sat Fat (g) | Trans Fat (g) | Cholesterol (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|---|---|---|
Hamburger w/ Onion | 360 | 16 | 5 | 0 | 35 | 38 | 2 | 8 | 16 | 670 |
Hamburger (Mustard + Ketchup) | 300 | 10 | 4 | 0 | 35 | 38 | 2 | 9 | 16 | 610 |
Hamburger Protein Style | 210 | 14 | 4.5 | 0 | 35 | 9 | 2 | 6 | 12 | 390 |
Cheeseburger w/ Onion | 430 | 21 | 8 | 0 | 55 | 40 | 2 | 9 | 20 | 1,080 |
Cheeseburger (Mustard + Ketchup) | 380 | 15 | 7 | 0 | 55 | 39 | 2 | 9 | 20 | 1,020 |
Cheeseburger Protein Style | 280 | 19 | 8 | 0 | 55 | 11 | 2 | 7 | 16 | 800 |
Double-Double w/ Onion | 610 | 34 | 15 | 0 | 110 | 42 | 2 | 9 | 34 | 1,670 |
Double-Double (Mustard + Ketchup) | 550 | 27 | 14 | 0 | 105 | 41 | 2 | 10 | 34 | 1,600 |
Double-Double Protein Style | 460 | 32 | 15 | 0 | 110 | 12 | 2 | 7 | 30 | 1,390 |
French Fries | 360 | 15 | 1.5 | 0 | 0 | 49 | 6 | 0 | 6 | 150 |
Chocolate Shake | 610 | 30 | 19 | 1 | 110 | 74 | 0 | 61 | 16 | 370 |
Vanilla Shake | 590 | 31 | 20 | 1 | 115 | 66 | 0 | 55 | 16 | 360 |
Strawberry Shake | 610 | 30 | 19 | 1 | 110 | 74 | 0 | 63 | 15 | 350 |
In-N-Out Burger Calories Explained
The In-N-Out menu is short. There are only three core burgers. But the calorie difference between them is larger than most people expect, and small changes matter a lot.
Hamburger
The In-N-Out Hamburger has 360 calories with onion. It comes with one beef patty, lettuce, tomato, spread, and a bun. It carries 16 grams of protein and 38 grams of carbs. This is the lightest classic burger on the board. You can drop it to 300 calories by asking for mustard and ketchup instead of spread. Order it Protein Style and it falls to 210 calories, which is the lowest-calorie burger at In-N-Out.
Cheeseburger
The In-N-Out Cheeseburger has 430 calories. It adds one slice of American cheese to the hamburger, which raises fat, protein, and sodium. It has 20 grams of protein and 40 grams of carbs. This is a balanced middle choice. You get more protein than the hamburger without reaching Double-Double numbers. The mustard and ketchup version drops it to 380 calories.
Double-Double
The Double-Double is the most famous item on the In-N-Out menu. It has 610 calories, 34 grams of protein, and 42 grams of carbs. It comes with two beef patties, two cheese slices, lettuce, tomato, spread, and a bun. That is one of the better protein-to-calorie ratios in fast food. The catch is sodium. A Double-Double with onion has 1,670 milligrams of sodium, which is most of the daily limit for many adults in a single burger. Ordering it without spread trims some of that.
How Customization Changes the Numbers
In-N-Out lets you change almost any part of your order for free. These swaps have a real effect on your In-N-Out nutrition facts:
- Spread adds about 80 calories to a burger. A full spread packet on its own is 100 calories.
- Each cheese slice adds about 70 calories.
- Protein Style (lettuce instead of bun) saves about 150 calories and around 28 grams of carbs.
- Mustard and ketchup instead of spread saves about 50 to 60 calories, based on the official builds.
- Extra patty adds roughly 110 calories and 10 grams of protein.
In-N-Out Fries Calories and Nutrition
A regular order of In-N-Out French Fries has 360 calories. It carries 15 grams of fat, 49 grams of carbs, 6 grams of fiber, and 6 grams of protein. The fries are made from whole potatoes cut fresh in each store and cooked in 100% sunflower oil. There are no animal products in the plain fries, so the base fries fit a vegan diet.
You can order them Well-Done for a crispier fry, which adds a small amount of calories from the longer cook time. Light fries are cooked less and sit slightly lower. In-N-Out fries are lower in sodium than the fries at many other chains, but they are still carb-heavy. If you follow a low-carb plan, this is the item to skip.
In-N-Out Shakes and Drinks Nutrition
In-N-Out shakes are the single biggest calorie add-on on the menu. Each 15-ounce shake runs 590 to 610 calories and is made with real ice cream, which means high sugar.A Chocolate Shake has 610 calories and 61 grams of sugar. That is close to a full meal on its own. Shakes are best kept as an occasional treat rather than a daily order. Drinks are a different story. Many are low in calories or have none at all. In-N-Out drink sizes are not all the same. Sodas come in 11, 15, 22, and 29 ounce cups, while iced tea comes in 6, 9, 14, and 19 ounce sizes. The chart below lists a common size for each drink.
Drink | Size | Calories | Sugar (g) |
|---|---|---|---|
Coca-Cola | 15 oz | 180 | 50 |
Diet Coke | 15 oz | 0 | 0 |
Cherry Coke | 15 oz | 190 | 52 |
Barq’s Root Beer | 15 oz | 190 | 50 |
Dr Pepper | 15 oz | 180 | 48 |
7-Up | 15 oz | 180 | 48 |
Signature Pink Lemonade | 15 oz | 200 | 45 |
Lite Pink Lemonade | 15 oz | 10 | 0 |
Sweet Iced Tea | 14 oz | 180 | 46 |
Unsweetened Iced Tea | Any | 0 | 0 |
Milk | 10 oz | 160 | 16 |
Hot Cocoa | 8 oz | 160 | 29 |
Coffee | 15 oz | 0 | 0 |
In-N-Out Secret Menu Nutrition
In-N-Out does not publish official nutrition facts for secret menu items. Every number in this section is an estimate. They are built from known values, starting with the Double-Double at 610 calories and adding about 150 calories for each extra patty and cheese slice. Treat them as close guides, not exact figures.
Flying Dutchman Calories & Nutrition Facts
The Flying Dutchman is the item people ask about most, and it is where online numbers get confusing. You will see anywhere from 380 to 550 calories listed. The reason is that people describe different builds using the same name. Here is the standard Flying Dutchman: two beef patties and two slices of melted cheese, with no bun, no vegetables, and no spread. In that basic form it has about 380 calories, close to 30 grams of protein, near-zero carbs, and about 28 grams of fat. That makes it one of the best keto and low-carb fast food options anywhere.
The other versions explain the higher numbers you have seen. All figures are estimates:
Flying Dutchman Version | Estimated Calories | Estimated Protein |
|---|---|---|
Standard (2 Patties, 2 Cheese Slices) | 380 | 30g |
Onion-Wrapped | 405 | 30g |
Animal Style (Spread, Grilled Onions & Pickles) | 460 | 30g |
3-Patty Version | 550 | 44g |
So when a headline says the Flying Dutchman has 44 grams of protein, that is the three-patty build, not the classic one. Knowing the exact build is the only way to trust the number.
3×3 & 4×4 Nutrition Facts
A 3×3 features three 100% pure beef patties and three slices of American cheese stacked on a freshly toasted bun with lettuce, tomato, onions, and In-N-Out spread. It contains an estimated 790–860 calories and 48–54 grams of protein, depending on how it’s customized. While it’s a great choice for anyone looking for a high-protein meal, it also comes with significantly more fat, sodium, and calories than a standard Double-Double. Since In-N-Out does not publish official nutrition facts for the 3×3, these values are estimated based on the chain’s official menu nutrition.
A 4×4 is four patties and four cheese slices. It reaches about 970 to 1,050 calories with 60 to 62 grams of protein. This is one of the highest-protein and highest-calorie items you can order. It suits a high-calorie day or a hard training day, not a light lunch.
Animal Style Fries Nutrition Guide
Animal Style Fries turn a regular order of In-N-Out fries into one of the chain’s richest side dishes. They are topped with melted American cheese, grilled onions, and the famous In-N-Out spread, giving them an estimated 750 calories and about 15 grams of protein. That is actually more calories than a standard Double-Double burger, making them a meal-sized side rather than a simple add-on. If you’re watching your calorie intake, sodium, or fat, consider sharing an order or choosing regular fries instead. Since In-N-Out does not publish official nutrition facts for secret menu items, these values are estimated based on the ingredients used.
Animal Style Burger and Double Meat
Ordering any burger Animal Style transforms the classic In-N-Out burger by adding mustard grilled directly onto the beef patty, extra In-N-Out spread, grilled onions, and pickles. These toppings create the chain’s signature savory flavor but also increase the nutrition. On average, choosing Animal Style adds about 80 calories and 9 grams of fat compared to the standard version. If you’re tracking calories or fat intake, keep this extra boost in mind before customizing your order.
The Double Meat is essentially a Double-Double without the cheese, making it a popular option for anyone who wants more protein with fewer calories. Ordered with mustard and ketchup, it contains an estimated 410 calories and around 26 grams of protein, offering an excellent protein-to-calorie ratio. It also has less saturated fat than a Double-Double while still delivering the same two freshly grilled beef patties. Since In-N-Out does not publish official nutrition facts for the Double Meat, these values are estimated using the chain’s official nutrition data for individual ingredients.
Healthiest Ways to Order at In-N-Out
In-N-Out is not a health food restaurant, but it is easy to build a lighter meal here. The menu is simple, and every swap is free. These changes give you the biggest results:
- Go Protein Style. This saves about 150 calories and drops your carbs by around 28 grams. It is the single most effective swap.
- Use mustard and ketchup instead of spread. Saves about 50 to 60 calories with little change to flavor.
- Skip the cheese. Saves about 70 calories and cuts saturated fat.
- Order a Double Meat instead of a Double-Double. Same two patties, no cheese, fewer calories, and strong protein.
- Swap the shake or soda for unsweetened iced tea or water. Saves 200 to 600 calories.
Here are the best picks by goal:
- Lowest calorie: Protein Style Hamburger, 210 calories.
- Most protein: 4×4, about 60 grams; or the Double-Double at 34 grams if you want fewer calories.
- Best low-carb or keto: Flying Dutchman or any Protein Style burger.
In-N-Out Combo and Full Meal Calories
Most people do not order a single item. They order a full meal, and that changes the total fast. This is where calories add up without you noticing.
Take a common order: a Double-Double, a regular order of fries, and a Chocolate Shake. That comes to 1,580 calories. Swap the shake for unsweetened iced tea and you drop 610 calories, bringing the meal to 970.
Combo (Burger + Fries + Medium Drink) | Estimated Calories |
|---|---|
Hamburger Combo | 720–900 |
Cheeseburger Combo | 790–970 |
Double-Double Combo | 970–1,150 |
Sodium and Sugar: What to Watch
Two numbers get ignored on most In-N-Out nutrition pages, and they matter.
Sodium. The Double-Double has 1,670 milligrams of sodium. General guidelines suggest keeping sodium under about 2,300 milligrams a day, so one burger can use most of that. Ordering without spread trims a few hundred milligrams. Add fries and a combo, and the meal climbs higher.
Sugar. The shakes carry the most sugar by far, 55 grams or more each. Regular sodas add sugar too, around 45 to 52 grams for a 15-ounce cup. The burgers themselves are low in sugar, with most of it coming from the bun and spread. If you are watching sugar, the drink is the place to adjust.
In-N-Out Allergen Information
The In-N-Out menu uses simple ingredients, which makes allergens easier to track. Here is a quick look at common allergens in the main items, based on official labeling.
Item | Milk | Egg | Soy | Wheat | Sesame |
|---|---|---|---|---|---|
Bun | No | No | No | Yes | Yes* |
Beef Patty | No | No | No | No | No |
Cheese | Yes | No | Yes | No | No |
Spread | No | Yes | No | No | No |
Shakes | Yes | No | Some | No | No |
The bun contains sesame flour in Texas, Colorado, and Tennessee. This is an official allergen note, so it matters if you have a sesame allergy in those states. Two points are worth stressing. First, the In-N-Out spread contains egg, not milk. Its allergen label lists only egg. Second, the Protein Style burger swaps the bun for lettuce, so it removes wheat from the build and is a common choice for people avoiding gluten. Keep in mind that all items are made in the same kitchen, so cross-contact is always possible. There is no vegan burger patty. The closest vegetarian option is a Grilled Cheese, which is the burger build without meat, at an estimated 330 to 380 calories.
In-N-Out Nutrition Calculator
Building a custom order? Use our In-N-Out nutrition calculator to add items and see your total calories, protein, carbs, fat, and sodium update instantly. It includes Protein Style and secret menu options like the Flying Dutchman, 3×3, and 4×4, so you can plan your exact meal before you order.
Conclusion
In-N-Out keeps its menu small, and that makes it easier to eat here with a plan than at most fast food chains. The Double-Double packs 34 grams of protein, Protein Style cuts your carbs in a single swap, and your drink choice moves the total more than the burger does. The numbers only look scary until you see where they come from. Once you know the real values, you can order what you like and still stay on track. Keep this chart handy and you will not have to guess at the counter again.
Frequently Asked Questions
What is the lowest-calorie item at In-N-Out?
The Protein Style Hamburger is the lowest, at 210 calories. It swaps the bun for a lettuce wrap, which removes most of the carbs and cuts calories. If you want it even lighter, order it with mustard and ketchup instead of spread. This makes it one of the few fast food burgers that stays close to 200 calories.
Which In-N-Out item has the most protein?
The 4×4 has the most, at roughly 60 grams, because it stacks four beef patties and four cheese slices. Among the standard menu, the Double-Double leads with 34 grams of protein for 610 calories. For a lighter high-protein pick, a Double Meat gives about 26 grams for around 410 calories.
How many calories are in a Double-Double?
A Double-Double with onion has 610 calories, 34 grams of protein, and 42 grams of carbs. Ordering it with mustard and ketchup instead of spread drops it to 550 calories. Going Protein Style brings it down further to 460 calories while keeping 30 grams of protein.
How many calories are in the Flying Dutchman?
The standard Flying Dutchman, which is two patties and two cheese slices with no bun, has about 380 calories and close to 30 grams of protein. These are estimates, since In-N-Out does not list secret menu items. The three-patty and Animal Style versions run higher, which is why you see numbers up to 550 calories online.
How many calories are in Animal Style Fries?
Animal Style Fries have about 750 calories, which is more than a Double-Double. The extra calories come from the melted cheese, grilled onions, and spread piled on the fries. This is an estimate, and it is best treated as a full side dish rather than a small extra.
Is In-N-Out good for keto?
Yes, with the right order. The Flying Dutchman and any Protein Style burger keep carbs very low by dropping the bun. Pair them with water, unsweetened iced tea, or black coffee to stay near zero carbs. Skip the fries, shakes, and regular sodas, which are the high-carb items on the menu.
How many calories are in the In-N-Out spread?
A full spread packet is 100 calories, mostly from oil. On a burger, the spread adds roughly 80 calories. Switching to mustard and ketchup instead saves about 50 to 60 calories per burger. The spread also lists egg as its only allergen, not milk.
Are the secret menu nutrition numbers official?
No. In-N-Out only publishes official nutrition for its standard menu. Numbers for the Flying Dutchman, 3×3, 4×4, Animal Style Fries, Double Meat, and Grilled Cheese are estimates. They are calculated by starting from official items and adding known values for extra patties, cheese, and spread.
Which In-N-Out drink has zero calories?
Unsweetened iced tea, Diet Coke, and black coffee all have zero or near-zero calories. Lite Pink Lemonade is close, at about 10 calories for a 15-ounce cup. These are the best picks if you want to keep your meal total low without giving up a drink.
Are In-N-Out fries vegan?
The plain fries contain no animal products. They are made from whole potatoes cooked in 100% sunflower oil, so the base fries fit a vegan diet. Just avoid Animal Style and Cheese Fries, which add cheese and spread. Keep in mind the fries share fryer space, and cross-contact is always possible.
