Source: In-N-Out nutrition guide, January 2026 (in-n-out.com) · Checked: November 5, 2026 · Build your own order in the In-N-Out nutrition calculator.
How we picked these orders
In-N-Out's menu is short, which makes it easy to compare every option. We used the official nutrition guide and three plain rules: low-calorie means the fewest calories for a full burger; low-carb means the fewest net carbs (total carbs minus fiber); high-protein means the most grams of protein per 100 calories. Every number below comes straight from the guide, and every meal total is added up from its rows. Health needs differ, so treat this as information, not advice.
Low-calorie orders
The bun and the spread carry most of a burger's extra calories. Protein Style (a lettuce wrap instead of the bun) is the biggest cut, and mustard and ketchup instead of spread is the next. Here is every burger, lightest first.
| Burger | Cal | Protein | Net carbs | Fat |
|---|---|---|---|---|
| Hamburger Protein Style (lettuce instead of bun) | 210 | 12 g | 7 g | 14 g |
| Cheeseburger Protein Style (lettuce instead of bun) | 280 | 16 g | 9 g | 19 g |
| Hamburger Mustard & ketchup instead of spread | 300 | 16 g | 36 g | 10 g |
| Hamburger With spread & onion | 360 | 16 g | 36 g | 16 g |
| Cheeseburger Mustard & ketchup instead of spread | 380 | 20 g | 37 g | 15 g |
| Cheeseburger With spread & onion | 430 | 20 g | 38 g | 21 g |
| Double-Double Protein Style (lettuce instead of bun) | 460 | 30 g | 10 g | 32 g |
| Double-Double Mustard & ketchup instead of spread | 550 | 34 g | 39 g | 27 g |
| Double-Double With spread & onion | 610 | 34 g | 40 g | 34 g |
The lightest full burger is the Hamburger Protein Style at 210 calories. If you want the bun, the Hamburger with mustard & ketchup is 300. The gap between the lightest and heaviest burger is 400 calories; an order of fries adds 360 and a shake about 600, so the sides can matter as much as the burger.
Low-carb and keto
Net carbs are total carbs minus fiber. Going Protein Style drops a burger from about 40 g of carbs to around 10, because the bun is most of them.
| Burger | Net carbs | Carbs | Fiber | Sugar | Cal |
|---|---|---|---|---|---|
| Hamburger Protein Style (lettuce instead of bun) | 7 g | 9 g | 2 g | 6 g | 210 |
| Cheeseburger Protein Style (lettuce instead of bun) | 9 g | 11 g | 2 g | 7 g | 280 |
| Double-Double Protein Style (lettuce instead of bun) | 10 g | 12 g | 2 g | 7 g | 460 |
| Hamburger With spread & onion | 36 g | 38 g | 2 g | 8 g | 360 |
| Hamburger Mustard & ketchup instead of spread | 36 g | 38 g | 2 g | 9 g | 300 |
| Cheeseburger Mustard & ketchup instead of spread | 37 g | 39 g | 2 g | 9 g | 380 |
| Cheeseburger With spread & onion | 38 g | 40 g | 2 g | 9 g | 430 |
| Double-Double Mustard & ketchup instead of spread | 39 g | 41 g | 2 g | 10 g | 550 |
| Double-Double With spread & onion | 40 g | 42 g | 2 g | 9 g | 610 |
The Hamburger Protein Style has the fewest net carbs, 7 g. Fries have 43 g and the shakes over 60 g, so a keto order is a Protein Style burger with water, unsweetened tea, coffee or a diet soda. Some of the remaining sugar comes from the spread, tomato and onion; the guide doesn't separate them, so we don't guess.
High-protein orders
For protein, look at grams per 100 calories as well as the total. The bun adds calories but little protein, so Protein Style versions rank highest.
| Burger | Protein | Cal | g per 100 cal |
|---|---|---|---|
| Double-Double Protein Style (lettuce instead of bun) | 30 g | 460 | 6.5 |
| Double-Double Mustard & ketchup instead of spread | 34 g | 550 | 6.2 |
| Hamburger Protein Style (lettuce instead of bun) | 12 g | 210 | 5.7 |
| Cheeseburger Protein Style (lettuce instead of bun) | 16 g | 280 | 5.7 |
| Double-Double With spread & onion | 34 g | 610 | 5.6 |
| Hamburger Mustard & ketchup instead of spread | 16 g | 300 | 5.3 |
| Cheeseburger Mustard & ketchup instead of spread | 20 g | 380 | 5.3 |
| Cheeseburger With spread & onion | 20 g | 430 | 4.7 |
| Hamburger With spread & onion | 16 g | 360 | 4.4 |
The Double-Double has the most protein in one item: 34 g with the bun or 30 g Protein Style. Two Protein Style burgers make a meal with more than 40 g of protein for well under 1,000 calories.
Five orders by goal
| Goal | Cal | Protein | Net carbs | Sodium |
|---|---|---|---|---|
| Lowest calorie Hamburger Protein Style + Unsweetened Iced Tea, medium with ice (9 oz) | 210 | 12 g | 7 g | 390 mg |
| Low calorie with a bun Hamburger with mustard & ketchup + Unsweetened Iced Tea, medium with ice (9 oz) | 300 | 16 g | 36 g | 610 mg |
| Low-carb / keto Double-Double Protein Style + Unsweetened Iced Tea, medium with ice (9 oz) | 460 | 30 g | 10 g | 1,390 mg |
| High-protein Double-Double Protein Style + Cheeseburger Protein Style + Unsweetened Iced Tea, medium with ice (9 oz) | 740 | 46 g | 19 g | 2,190 mg |
| Balanced, with fries Hamburger with mustard & ketchup + French Fries + Unsweetened Iced Tea, medium with ice (9 oz) | 660 | 22 g | 79 g | 760 mg |
Change any of these in the nutrition calculator, which adds up every item in In-N-Out's guide.
Drinks and sides to watch
The drink can undo a careful burger order. A medium Coca-Cola with ice is 180 calories and a shake about 600, while coffee, Diet Coke and unsweetened iced tea have zero. Fries are 360 calories, more than a Hamburger with mustard and ketchup (300).
What we can't tell you
In-N-Out's nutrition guide has no figures for Animal Style, grilled onions, extra spread, chiles, or the 3x3 and 4x4, so those aren't rated here. Allergens come from a separate In-N-Out chart. For allergens and gluten, see In-N-Out's allergen chart, item by item.
Last checked November 5, 2026. General information, not medical or dietary advice. Menu Price HQ isn't affiliated with In-N-Out Burger.
Healthy In-N-Out FAQ
What is the healthiest thing to order at In-N-Out?
It depends on your goal. The lowest-calorie food is the Hamburger Protein Style at 210 calories. For low carbs, a Protein Style burger has 7–10 g net carbs. For protein, the Double-Double Protein Style has 30 g in 460 calories.
What are the macros for a Double-Double Protein Style?
460 calories, 30 g protein, 12 g carbs (2 g fiber), 32 g fat and 1,390 mg sodium, from In-N-Out's January 2026 guide.
Is In-N-Out good for keto?
Protein Style burgers fit a low-carb plan: 10 g net carbs for a Double-Double and 7 g for a Hamburger. Fries (43 g net carbs) and shakes don't. The guide doesn't list the spread on its own, so we can't say how much sugar it adds.
How do I order a low-calorie meal at In-N-Out?
Order a Hamburger Protein Style (210 calories) or a Hamburger with mustard and ketchup instead of spread (300), with a zero-calorie drink like Coffee or Diet Coke. Skip the shake, which is about 600 calories on its own.
Are In-N-Out fries healthy?
One order is 360 calories, 49 g carbs and 6 g fiber, with 150 mg sodium.
Is In-N-Out gluten-free?
In-N-Out's allergen chart lists wheat only in the bun, so a Protein Style burger has no wheat ingredient. In-N-Out warns that kitchen cross-contact is possible, and the chart doesn't track barley or rye. See our In-N-Out gluten-free and allergen page for the full chart.