Are the fries from In-N-Out healthy? A Look at the Nutritional Facts

While In-N-Out’s fresh-cut potatoes and 100% sunflower oil are often highlighted, a single order of their regular fries contains approximately 360 to 370 calories. This fresh approach is often compared to competitors, but does it make the fries healthy?

Quick Summary

In-N-Out fries, while made from fresh potatoes and lower in saturated fat and sodium than many competitors, are still a deep-fried treat best enjoyed in moderation. The 'Animal Style' version dramatically increases calories, fat, and sodium, so it should be considered an occasional indulgence.

Key Points

• Fresh Ingredients Don't Mean Healthy: While In-N-Out uses fresh, hand-cut potatoes and sunflower oil, the deep-frying process makes them an indulgence, not a health food.

• Lower Sodium and Saturated Fat (Compared to Some): In-N-Out's regular fries are comparatively lower in sodium and saturated fat than many competing fast-food fries, making them a better choice among deep-fried options.

• 'Animal Style' Drastically Changes Nutritional Profile: The addition of cheese, spread, and grilled onions in 'Animal Style' fries significantly increases calories, fat, and sodium, so it should be enjoyed sparingly.

• Control Your Portions: To enjoy fries without overdoing it, consider splitting an order with a friend to cut the intake of calories and fat.

• Consider Healthier Alternatives: For a truly healthy fry, opt for homemade, air-fried, or oven-baked versions using potatoes or other vegetables like sweet potatoes.

A Fresh Approach to a Fast-Food Staple

In the world of fast-food indulgences, In-N-Out Burger has earned a reputation for its commitment to freshness. Unlike many chains that rely on frozen, pre-cut potatoes, In-N-Out prepares its fries daily from whole potatoes. They are hand-cut in-store and cooked in 100% pure, cholesterol-free sunflower oil. This process leads many to wonder if this fresh-first approach translates to a healthier product. The truth, however, is more nuanced than a simple 'yes' or 'no.' While certainly a higher-quality product in terms of ingredients, a deep-fried potato remains a calorie-dense food.

The Nutritional Breakdown: Regular vs. 'Animal Style'

Understanding the health profile of In-N-Out fries requires a look at the hard numbers. A regular order provides a moderate amount of calories for a fast-food side, with relatively low sodium and saturated fat compared to others.

• Regular Fries: A single serving of regular fries contains approximately 360–370 calories, 15g of total fat, 1.5g of saturated fat, and 150–250mg of sodium.

• 'Animal Style' Fries: The nutritional impact changes significantly with a menu hack like 'Animal Style' fries, which are topped with melted cheese, their signature spread, and grilled onions. Estimates suggest a large portion could contain 395 calories, 18g of fat, and 245mg of sodium, with other sources suggesting even higher values for loaded versions. The toppings dramatically increase the overall caloric intake and macronutrient profile, making them a far less healthy option than the plain fries.

Comparison: In-N-Out vs. Other Fast-Food Fries

While not 'healthy' in the traditional sense, In-N-Out fries hold up well against the competition, especially concerning saturated fat and sodium content. Here's a brief comparison of single/regular servings:

Feature	In-N-Out Fries	Wendy's Fries	McDonald's Fries
Preparation	Fresh-cut, sunflower oil	Frozen, processed, sea salt	Frozen, processed, beef flavoring
Calories	360-370	~239 (small)	Not specified, but likely higher for comparable portion size
Saturated Fat	1.5-2g	~0.8g (small)	Not specified, likely higher
Sodium	150-250mg	~155mg (small)	Not specified, often perceived as high

Wendy's often ranks highly for its lower stats, though In-N-Out’s minimal saturated fat and sodium are competitive for a comparable portion size. The key takeaway is that In-N-Out provides a fresher base product than many competitors, but the deep-frying process still makes them an indulgent treat.

Making Healthier Fry Choices

If you're a fry lover but want to make healthier choices, several strategies can help. The most significant is opting for homemade alternatives, where you have complete control over the ingredients and cooking method.

Healthier Alternatives

• Air-Frying: Using an air fryer creates a crispy, satisfying fry texture with very little to no added oil, making it an excellent alternative to deep-frying.
• Oven-Baking: Baking your fries in the oven with a light coating of olive or avocado oil and your favorite seasonings is another great way to control fat and calories.
• Veggie Alternatives: Branch out from potatoes by making fries from other vegetables, such as sweet potatoes, zucchini, or carrots. Sweet potatoes offer more fiber and Vitamin A.
• Mindful Seasoning: Store-bought condiments are often packed with sugar and sodium. Opt for homemade dipping sauces, like a yogurt-based dip, or season with herbs and spices instead of relying heavily on salt.

Practicing Moderation

Even when enjoying In-N-Out's classic fries, moderation is crucial. Instead of viewing them as a dietary enemy, consider them an occasional treat. Here are some tips for managing your intake:

• Split the Order: The serving size at In-N-Out is fairly large compared to some other chains. Share with a friend or family member to cut your portion and calorie intake in half.
• Customize Your Order: For the purest fry experience, stick with the regular, unadorned version. Avoid the 'Animal Style' upgrade to save a significant amount of calories, fat, and sodium.
• Balance Your Meal: If you're having fries, consider a healthier main course option. In-N-Out offers 'Protein Style' burgers wrapped in lettuce, which can offset the extra calories from your fries.

Conclusion: A Better Indulgence, Not a Health Food

In conclusion, asking "Are the fries from In-N-Out healthy?" misses the point of fast-food fries. They are an indulgence, not a health food. However, In-N-Out's commitment to using fresh, hand-cut potatoes and frying them in sunflower oil makes them a higher-quality product than many of their competitors. They are relatively lower in sodium and saturated fat than other fast-food fries, but the deep-frying process still makes them a calorie-dense treat. The key to enjoying In-N-Out fries in a healthy diet lies in moderation, portion control, and balancing your overall meal. If you're looking for a healthier, everyday alternative, opting for air-fried or oven-baked veggies at home is always the best choice.

How to make healthier fries

• Air-Fry for a Crispier Crunch: Use an air fryer instead of a deep fryer to achieve a satisfyingly crispy texture with a fraction of the oil.
• Bake for a Better Choice: For a simple, healthier alternative, bake your fries in the oven with a minimal amount of olive oil.
• Swap Vegetables for Potatoes: Try using sweet potatoes, zucchini, or carrots to make fries, which can boost the nutritional value.
• Try Different Seasonings: Instead of relying on salt, experiment with herbs and spices like paprika, garlic powder, and onion powder for flavor.
• Avoid Processed Condiments: Many store-bought sauces are high in sugar and sodium. Make your own healthier dips using yogurt or fresh ingredients.

Is there an In-N-Out menu that is healthier?

Yes, In-N-Out offers 'Protein Style' burgers wrapped in lettuce and allows for customized orders to reduce fat and calories.

What is the most nutritious option at In-N-Out?

The healthiest option on the main menu is the 'Protein-Style' hamburger, which forgoes the bun, significantly reducing calories, fat, and carbs.

Are In-N-Out fries vegan-friendly?

Yes, according to Verywell Fit and other sources, the fries are vegan as they are made from potatoes and cooked in 100% sunflower oil.

What happens nutritionally when you order 'Animal Style' fries?

Ordering 'Animal Style' fries adds melted cheese, extra spread, and grilled onions, which significantly increases the calorie, fat, and sodium content.

How can you make In-N-Out fries healthier?

To make In-N-Out fries healthier, you can share an order to control portion size, or stick to the regular, un-topped version. Some online sources also suggest asking for them with less salt.

Are there healthier fast-food fries available?

Yes, some studies have ranked other fast-food fries as healthier. For example, Wendy's has been cited for its lower saturated fat and calorie content in a small size.

Can I eat In-N-Out fries on a diet?

Yes, In-N-Out fries can be part of a balanced diet if consumed in moderation. As an occasional treat, they can fit into your calorie goals, especially when combined with other healthier menu choices.

Frequently Asked Questions

Are In-N-Out fries vegan?

Yes, In-N-Out fries are considered vegan. They are made from fresh potatoes and cooked in 100% sunflower oil, with no animal products involved.

Are In-N-Out fries lower in calories than other fast-food fries?

While In-N-Out fries are not necessarily the lowest in calories (a small order of Wendy's fries is often cited as lower), they compare favorably due to their lower saturated fat and sodium content for a comparable portion.

Does ordering 'well-done' fries affect the nutritional content?

Ordering fries 'well-done' at In-N-Out simply means they are fried for a longer duration to make them crispier. This does not significantly change their nutritional value, which remains high in calories and fat due to the deep-frying process.

Is it possible to have a low-carb meal at In-N-Out?

Yes, In-N-Out is known for accommodating special orders. You can order a 'Protein Style' burger, which replaces the bun with lettuce, to significantly reduce your carb intake.

What is the sodium content of In-N-Out fries?

The sodium content of a regular order of In-N-Out fries is approximately 150–250mg, which is relatively low compared to many other fast-food fries.

What is a healthier alternative to fast-food fries?

Healthier alternatives include making your own baked or air-fried fries at home, or using other vegetables like sweet potatoes, zucchini, or carrots instead of traditional potatoes.

How does the 'Animal Style' preparation affect the fries' nutrition?

Adding cheese, spread, and onions in the 'Animal Style' preparation drastically increases the calories and fat content of the fries, making it a much more indulgent option.