Standard In-N-Out Menu: Carbohydrate Hotspots
When looking at the standard In-N-Out menu, it's easy to see where the majority of carbohydrates come from. The primary sources are the bun and the side of french fries. While the quality of In-N-Out's ingredients is praised, these traditional items are not low-carb friendly.
French Fries
One of the most carb-heavy items on the menu is the French fries. Made from fresh potatoes, a single serving is packed with carbs. A regular serving contains 49g to 54g of total carbohydrates, depending on the nutrition source. For those on a keto or other strict low-carb diet, these fries are a definite no-go.
Burgers with Buns
The classic In-N-Out burger buns significantly contribute to the overall carb count. A standard cheeseburger, for instance, contains 39g of total carbohydrates, while a Double-Double with a bun has 41g. While the beef patty itself is zero-carb, the bun is a major factor in the final macro count.
Low-Carb and Keto-Friendly In-N-Out Options
Fortunately, In-N-Out is known for its customizability, offering several ways to enjoy their food while keeping carbs low. The secret menu provides a wealth of options for those on a specific diet.
The 'Protein Style' Burger
In-N-Out's 'Protein Style' option is the most popular low-carb hack. By replacing the bun with a fresh lettuce wrap, you can drastically reduce your carb intake. A Protein Style Double-Double, for example, has only 12g of total carbohydrates. This makes it a perfect choice for those on keto or simply trying to cut down on carbs. You can order any burger, from a hamburger to a 4x4, in this style.
The 'Flying Dutchman'
For an even lower-carb option, the 'Flying Dutchman' is a must-try. This item is essentially two beef patties with cheese melted in between, and nothing else. No bun, no lettuce, and minimal sauce. This order is a high-fat, high-protein choice with virtually no carbs, making it an excellent keto option.
Sauce Modifications
In-N-Out's signature spread adds some carbs and sugars to your burger. To further minimize carbs, you can ask for no spread. To add flavor back, ask for mustard and pickles, or simply use yellow mustard, which has zero carbs. You can also control the spread by asking for it on the side.
A Comparison of In-N-Out Menu Items
| Menu Item | Total Carbs (g) | Net Carbs (g) | Calories | Diet Suitability |
|---|---|---|---|---|
| Cheeseburger (with bun) | ~39 | ~37 | ~430 | High-Carb |
| French Fries | ~49 | ~43 | ~360 | High-Carb |
| Double-Double (with bun) | ~41 | ~39 | ~610 | High-Carb |
| Protein Style Cheeseburger | ~10 | ~8 | ~270 | Low-Carb / Keto |
| Protein Style Double-Double | ~12 | ~10 | ~450 | Low-Carb / Keto |
| Flying Dutchman | ~2 | ~2 | ~360 | Keto |
Making the Right Choice for Your Diet
For those watching their carbohydrate intake, it's clear that the standard In-N-Out menu is not the best choice. The regular bun and fries are significant sources of carbs. However, In-N-Out provides several simple and delicious alternatives that cater to a low-carb lifestyle. The Protein Style option is a quick and easy modification that significantly reduces carbs without sacrificing the classic flavor. For the strictest keto dieters, the Flying Dutchman offers an ultra-low-carb, high-fat option. By being mindful of your choices, you can still enjoy an In-N-Out meal while adhering to your dietary goals.
Conclusion
In conclusion, the question of "Does In-N-Out have a lot of carbs?" has a nuanced answer. While the traditional menu is indeed high in carbohydrates due to buns and fries, the company offers fantastic low-carb alternatives through its Protein Style and secret menu options. With a little customization, you can easily navigate the menu and enjoy a delicious meal that aligns with your dietary needs.
For more detailed official nutritional facts, you can visit the official In-N-Out website.
Beyond the Burgers: Sides and Shakes
In addition to the main entrees, it's important to consider other menu items. All of In-N-Out's shakes—vanilla, chocolate, and strawberry—are extremely high in carbs and sugar, making them unsuitable for low-carb diets. Even the Hot Cocoa and Milk options contain significant sugar. Sticking to water or unsweetened iced tea is the best choice for a beverage.
The Role of Spread and Toppings
In-N-Out's signature spread adds a few grams of carbs to a burger. For a strict keto or low-carb approach, it's best to request no spread and use mustard instead. Grilled onions, while delicious, also contain natural sugars and add a few extra carbs, though many still choose to include them. Adding extra lettuce and tomato won't significantly impact the carb count, and they add extra nutrients and fiber.
The History of Low-Carb at In-N-Out
In-N-Out has been accommodating low-carb requests for years, predating the mainstream keto movement. This long-standing adaptability is what makes it a favorite among many dieters. The Protein Style burger has been a well-known option for decades, solidifying In-N-Out's reputation for menu flexibility.
