How Healthy is In-N-Out Compared to McDonald's?

December 30, 2025 •

4 min read

According to a 2023 study, In-N-Out was ranked as having the second healthiest fast-food cheeseburger in the nation, while McDonald's scored significantly lower. This ranking gives a clue, but to truly understand how healthy is In-N-Out compared to McDonald's, a deeper look at menu options, ingredients, and customization is necessary.

Quick Summary

This article provides a comprehensive nutritional comparison of In-N-Out and McDonald's, analyzing burgers, fries, and secret menu items. We examine ingredient quality, offer insights into healthier choices at both chains, and conclude with which restaurant typically provides better nutritional value for consumers.

Key Points

Ingredient Quality: In-N-Out uses fresh, never-frozen beef and produces its own patties, which is often considered higher quality than McDonald's more processed supply chain.
Healthier Customization: In-N-Out's "Protein Style" option, replacing the bun with lettuce, provides a simple and effective way to significantly reduce carbs and calories.
Lower Calorie per Ounce: Some comparisons show that despite larger portions, In-N-Out can have fewer calories and fat per ounce than McDonald's offerings.
Dietary Variety: McDonald's has a more diverse menu, including salads and grilled chicken options, offering more inherent choices for building a lighter meal.
Best Choice Depends on Order: The healthier option depends on individual meal choices. A customized In-N-Out order can be healthier than a standard McDonald's meal, and vice versa.

Nutritional Showdown: In-N-Out vs. McDonald's

When it comes to the world of fast food, few rivalries are as storied as In-N-Out versus McDonald's. While taste preferences are subjective, a direct nutritional comparison is often the tiebreaker for health-conscious diners. On the surface, In-N-Out is often perceived as the healthier choice due to its simpler menu and reputation for using fresh ingredients. However, a side-by-side analysis reveals that the picture is more complex and depends largely on your specific order.

The Burgers: Patty Size and Ingredients

One of the most significant differences lies in the core product: the burger. In-N-Out is famous for using fresh, never-frozen beef patties made from 100% USDA ground chuck. In contrast, while McDonald's also claims its beef patties are 100% beef with no artificial preservatives, their overall menu and processing are far more extensive. Patty size also plays a role in nutritional impact. The Double-Double from In-N-Out weighs nearly twice as much as a McDonald's double cheeseburger, affecting overall calorie and fat counts. However, when analyzed on a calorie-per-ounce basis, some older studies have found In-N-Out to be the healthier option.

Side by Side: Burger and Fries Comparison

To make an informed decision, it's helpful to look at a direct comparison of popular menu items. The following table contrasts a few staples from both restaurants.


Item	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
In-N-Out Cheeseburger	480	27	1000	39	22
In-N-Out Fries	370	15	250	52	6
McDonald's Big Mac	580	34	1060	45	25
McDonald's Small Fries	334	15	Varies*	42	4

*Note: Sodium can vary by region and preparation. The data above reflects specific product information but should be considered approximate.

Healthier Choices at Each Restaurant

Both chains offer ways to make a meal healthier, provided you know the menu secrets. The most significant advantage for the health-conscious at In-N-Out is its well-known "secret menu" options.

In-N-Out healthier options:

Protein Style: Swapping the bun for a lettuce wrap on any burger drastically cuts carbs and calories. A Protein Style hamburger with onion contains just 240 calories and 11g of carbs.
Veggie Burger: Ordering a "grilled cheese, no cheese" or "wish burger" offers a meatless option, though it is not a true veggie patty.
No Salt: Requesting your fries or burger with no added salt can significantly reduce sodium intake.
Unsweetened Beverages: Stick to water or unsweetened iced tea instead of shakes or sodas.

McDonald's healthier options:

Grilled Chicken: While In-N-Out lacks this option, McDonald's offers grilled chicken sandwiches and salads in some markets, providing a leaner protein choice.
Small Portions: Choosing smaller-sized items, like a regular hamburger and small fries, keeps overall calories in check.
Apple Slices: As a side, apple slices offer a low-calorie, vitamin-rich alternative to fries.
Skip the Sauce and Cheese: Customizing burgers to remove cheese and high-fat sauces can help reduce fat and calorie content.

The Verdict: Freshness vs. Options

The choice depends on your priority. If fresh, minimally processed ingredients are most important, In-N-Out has a clear advantage. Their commitment to fresh beef and potatoes means you avoid many of the additives and preservatives found in more complex fast-food supply chains. However, if you are looking for more varied options, particularly lower-fat proteins like chicken or salads, McDonald's larger menu provides more flexibility. The availability of lighter fare, such as salads, makes it easier to build a lighter meal at McDonald's.

For a straight-up burger and fries order, the differences narrow. An In-N-Out cheeseburger has similar caloric content to a Big Mac, though its fries are slightly higher in calories than McDonald's small option. The real differentiator is In-N-Out's "Protein Style" customization, which offers a genuinely lighter alternative that McDonald's cannot easily match with its standard menu.

Conclusion: Which is the Healthier Fast Food?

So, is In-N-Out healthier? It's not a simple yes or no. For those prioritizing fresh ingredients and a simpler, less-processed product, In-N-Out is the better choice. Its customization options, like the "Protein Style" burger, provide an excellent way to create a low-carb, lower-calorie meal. On the other hand, if menu variety and specific low-fat protein options are key, McDonald's has a broader, albeit more processed, selection. Ultimately, a meal's healthiness is determined not just by the restaurant, but by the choices you make when ordering. Opting for water instead of a shake or choosing a lettuce wrap over a bun can dramatically change the nutritional impact of your fast-food experience. For more authoritative advice on healthy eating, consulting organizations like the American Heart Association can provide valuable context and guidelines.

Comparison Factors Summary

Ingredient Quality: In-N-Out uses fresh, never-frozen ingredients, while McDonald's has a more complex and larger supply chain.
Customization: In-N-Out offers specific secret menu items like "Protein Style" that are excellent for reducing carbs and calories.
Menu Variety: McDonald's provides a wider range of options, including salads and grilled chicken, that can facilitate healthier meal choices.
Standard Meal Impact: A standard cheeseburger and fries from either chain are similar in total calories and fat, but In-N-Out often scores better in health ratings.

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Frequently Asked Questions

Yes, In-N-Out's beef is widely considered higher quality because it is made from 100% USDA ground chuck that is never frozen and delivered fresh daily. McDonald's also claims to use 100% beef but has a more extensive, global supply chain.

The healthiest option is a hamburger ordered "Protein Style," with the bun replaced by a lettuce wrap. A Protein Style hamburger with onion contains only 240 calories and is significantly lower in carbs.

Yes, McDonald's offers some healthier choices. Options like salads with grilled chicken or smaller-sized burgers can be healthier, especially when you avoid or limit high-calorie sauces and cheese.

In-N-Out's fries are often considered slightly healthier due to lower saturated fat and sodium content, though their larger standard size can be higher in overall calories than a small McDonald's fries.

Yes, In-N-Out famously uses fresh, never-frozen ingredients. Their potatoes are cut daily for fries, and patties are made and delivered fresh to stores.

Not necessarily. A Double-Double has a similar calorie and fat count to a Big Mac, though it is larger. For a healthier option, a Protein Style Double-Double is a better choice.

In-N-Out allows for better control over sodium by offering the option to have burgers and fries prepared with no added salt. Otherwise, both standard meals can contain significant amounts of sodium.