In-N-Out Nutrition & Calories
The complete table for the regular menu and the secret menu. Values are the widely published figures for each item and are approximate — In-N-Out's own nutrition PDF is the official source.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Double-Double | 670 | 41 | 39 | 37 | 1440 |
| Cheeseburger | 480 | 27 | 40 | 27 | 1000 |
| Hamburger | 390 | 19 | 40 | 16 | 650 |
| Grilled Cheese | 380 | 19 | 40 | 13 | 890 |
| French Fries | 370 | 18 | 52 | 5 | 150 |
| Chocolate Shake | 590 | 29 | 74 | 10 | 320 |
| Vanilla Shake | 570 | 29 | 66 | 10 | 300 |
| Strawberry Shake | 590 | 28 | 74 | 9 | 310 |
Lowest-calorie real meals
- Hamburger, Protein Style — roughly 240 Cal: the full burger, lettuce instead of the bun.
- Hamburger as it comes — 390 Cal, the lightest item on the printed board.
- Grilled Cheese — 380 Cal, the vegetarian staple.
- Skip the shake (570–590 Cal) — an unsweetened iced tea is 5 Cal.
Highest protein per dollar
- Double-Double — 37g protein, 670 Cal.
- 3×3 — about 50g protein for three patties and three cheese slices.
- Flying Dutchman — roughly 30g protein with near-zero carbs.
Secret-menu calories: Animal Style Burger 710 · Protein Style 520 · 3×3 (Triple Triple) 860 · 4×4 (Quad Quad) 1050 · Flying Dutchman 420 · Animal Style Fries 680 · Roadkill Fries 790 · Neapolitan Shake 590.
Build a lighter meal
The menu is small, so the levers are simple. Protein Style removes the bun and takes roughly 150 calories and 28g of carbs off any burger — a Protein Style hamburger lands near 240 calories, the lightest full burger order in the building. Fries are the swing item: at 370 calories they can outweigh a hamburger, so a shared order halves the damage. Drinks decide the rest: an unsweetened iced tea is 5 calories where a shake is 570-590.
A realistic light lunch that still tastes like In-N-Out: Protein Style cheeseburger (~330 Cal), fries shared (~185 Cal), iced tea (5 Cal) — about 520 calories, no sadness involved.
The heavy end of the menu
At the top sit the scale items: the 4×4 at roughly 1,050 calories before fries, Roadkill Fries near 790, and Animal Fries at 680. A maximalist tray — 4×4, Animal Fries, a shake — passes 2,300 calories, a full day for many adults in one sitting. None of this is a warning; it is simply the math of doubling and quadrupling fresh ingredients. The chain's own balance is that the standard orders — a Double-Double at 670, a hamburger at 390 — sit in ordinary fast-food territory.
Protein hunters get the best ratio from the Double-Double (37g) and the 3×3, while the Flying Dutchman is the low-carb outlier: about 420 calories and effectively no carbs at all.
Allergens, in short
Buns contain wheat and sesame; shakes and cheese contain milk; the spread contains egg and soy. In-N-Out cooks potatoes in sunflower oil (not peanut oil), and fries are the only thing in their fryer — which is why the fries suit many gluten-free orders, though the kitchen is not certified gluten-free. Always confirm with the crew for a medical allergy.