Navigating the In-N-Out Menu for Healthier Choices
While In-N-Out is famous for its classic, simple menu of burgers, fries, and shakes, it is also known for a "Not-So-Secret Menu" that allows for significant customization. For those watching their intake of carbohydrates, sodium, or saturated fat, understanding these hacks is key to finding a healthier meal. The main strategy revolves around replacing the traditional bun with fresh lettuce, reducing sauce, and carefully considering portion sizes. With these tactics, you can enjoy the iconic In-N-Out flavor without completely derailing your health goals.
The Healthiest Options: Focusing on Protein Style
The single best modification for a healthier meal is to order your burger "Protein Style." This involves swapping the standard bun for large, crisp lettuce leaves, which drastically cuts down on calories and carbohydrates. A single hamburger, ordered Protein Style with onion, contains approximately 240 calories, 17g of fat, and only 11g of carbohydrates, a significant improvement over the traditional bun version. For a more substantial meal, a Double-Double Protein Style offers a hefty 33g of protein for 520 calories, still a far cry from the high-calorie, high-carb standard version.
Customization is Crucial for Managing Macros
Beyond simply ordering Protein Style, you can further fine-tune your meal. To lower sodium and calories, ask for your patty to be cooked with no added salt and request ketchup and mustard instead of the higher-calorie Thousand Island-style spread. You can also ask for grilled onions to reduce the oil content compared to the grilled mustard from Animal Style.
- Protein Style Hamburger: 240 calories, 13g protein, 11g carbs
- Protein Style Cheeseburger: 330 calories, 18g protein, 11g carbs
- Protein Style Double-Double: 520 calories, 33g protein, 11g carbs
- Flying Dutchman: 380 calories, 30g protein, 4g carbs
- Grilled Cheese (Protein Style): A meatless option with melted American cheese inside a lettuce wrap. You can customize with tomato and onion. You can also get a “veggie burger” which is a Protein Style with all veggies and sauce but no meat or cheese.
Comparing In-N-Out's "Healthy" Options to The Competition
It's useful to compare In-N-Out's lighter options with other fast-food offerings to put their nutritional profile into perspective. For example, while In-N-Out's Protein Style burger is a solid choice, other chains may offer different healthier alternatives like salads or grilled chicken. The key advantage for In-N-Out is the freshness of its ingredients and the simplicity of its menu.
| Item | Fast Food Chain | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Protein Style Hamburger | In-N-Out | 240 | 17 | 11 | 13 |
| Single Cheeseburger | In-N-Out | 430 | 21 | 39 | 20 |
| 6-inch Turkey Breast Sub | Subway | 270 (without mayo) | 3.5 (without mayo) | 42 | 21 |
| Grilled Chicken Sandwich | Chick-fil-A | 390 | 12 | 44 | 28 |
Mindful Ordering Beyond the Secret Menu
Even with a customizable menu, portion control and beverage choices are paramount. Opting for a single patty instead of a Double-Double, or splitting an order of fries with a friend, can make a big difference in overall calorie intake. Likewise, choosing water or unsweetened iced tea over a sugary milkshake or soda will significantly reduce sugar consumption.
Conclusion: A Healthier In-N-Out is Possible with a Little Planning
While In-N-Out might not be the first place that comes to mind for a "healthy" meal, it's possible to make smart, informed choices that align with your dietary goals. By leveraging the Protein Style option, customizing your ingredients, and being mindful of portion sizes and beverage choices, you can enjoy a satisfying meal without compromising your health. The key is to remember that customization is your greatest tool, allowing you to control calories, carbs, and fat in a way that many other fast-food establishments don't offer. A little forethought goes a long way towards a guilt-free fast-food fix.
Making Your Visit Healthy and Enjoyable
Here are the top things to remember for a healthy meal at In-N-Out:
- Ask for "Protein Style": The number one hack for reducing calories and carbs is to replace the bun with a lettuce wrap.
- Customize Your Spread: The signature spread is high in fat and calories. Ask for mustard and ketchup instead to significantly cut down on calories.
- Limit Cheese and Animal Style: Each slice of cheese adds calories and fat. Animal Style toppings add extra sauce and grilled mustard, increasing fat and sodium.
- Downsize Your Meal: Opt for a single hamburger or cheeseburger instead of a Double-Double to manage portion size and calories.
- Choose a Healthier Drink: Skip the milkshakes and sugary sodas in favor of water or unsweetened iced tea.
- Consider Skipping the Fries: While delicious, the fries add a significant number of calories and carbs. Consider skipping them or splitting an order.
- Add Pickles and Chilies: Pickles and chopped chilies can add flavor and bulk to your burger without a significant calorie increase.
Healthy Ordering at In-N-Out
Can you get a low-carb meal at In-N-Out?
Yes, the best option is to order your burger "Protein Style," which replaces the bun with a lettuce wrap. This drastically reduces the carbohydrate count, making it suitable for low-carb or keto diets.
How many calories are in a Protein Style burger?
A single hamburger ordered Protein Style with onion has approximately 240 calories. A Protein Style cheeseburger contains about 330 calories, and a Double-Double Protein Style is around 520 calories.
Is the Flying Dutchman a healthy option?
The Flying Dutchman, a secret menu item consisting of two beef patties and two slices of cheese with no bun or vegetables, is lower in carbs than a standard burger but is still high in fat and sodium.
What should vegetarians eat at In-N-Out?
Vegetarians can order a "Grilled Cheese" or a "Veggie Burger" (sometimes called a "Wish Burger"), which are customizable burgers with cheese, lettuce, and tomatoes, but no meat patty. Both can be ordered Protein Style for fewer carbs.
How can I reduce the sodium in my In-N-Out order?
To reduce sodium, you can ask for your patty to be cooked with no salt. You should also opt for mustard and ketchup instead of the standard spread, which is high in sodium.
What is the healthiest drink option at In-N-Out?
The healthiest beverage is water. Unsweetened iced tea is another low-calorie, low-sugar option.
Are the fries healthy at In-N-Out?
No, In-N-Out's fries are high in carbs and fat, and add a significant number of calories to your meal. Skipping them or sharing an order is recommended for a healthier option.
Is Animal Style a healthy option?
Animal Style adds extra sauce, grilled mustard, and onions, significantly increasing the calorie, fat, and sodium content. If you are looking for a healthier meal, you should avoid or modify this option.
Can you eat healthy at In-N-Out and lose weight?
It is possible to incorporate In-N-Out into a weight loss plan by choosing low-calorie, high-protein options like the Protein Style burger and avoiding high-calorie sides and drinks. Portion control and moderation are key.
What is the healthiest meal at In-N-Out for a low-calorie diet?
The best low-calorie meal is a Protein Style hamburger with onion, ordered with mustard and ketchup instead of the spread, and a water to drink. This meal keeps calories and carbs low while providing protein.
What about adding extra veggies?
You can add extra lettuce, tomatoes, and even raw or grilled onions to any burger for added flavor and nutrients without a significant caloric impact. The pickles and chopped chilies on the secret menu are also great additions for flavor.
