Nutrition Diet: What is the healthiest option at In-N-Out?

October 26, 2025 •

3 min read

By simply swapping the bun for a lettuce wrap at In-N-Out, you can save significant calories and carbohydrates, with the Protein-Style Hamburger containing only 240 calories compared to 360 in the standard bunned version. When asking, What is the healthiest option at In-N-Out?, the answer lies in simple but smart customizations that reduce carbs, fat, and sodium while keeping the flavor you love.

Quick Summary

The protein-style hamburger is the healthiest option at In-N-Out, offering lower calories, carbs, and fat than a bunned burger. Customizing your order by replacing the bun with lettuce and using mustard instead of spread further reduces nutritional impact, allowing for mindful indulgence.

Key Points

Protein-Style is Key: The protein-style hamburger, using a lettuce wrap instead of a bun, is the healthiest option at In-N-Out, significantly reducing calories and carbs.
Ditch the Spread: Swapping the mayonnaise-based spread for mustard and ketchup is a simple hack to reduce fat and calories.
Go Low-Carb: For those on low-carb or keto diets, protein-style burgers are an excellent choice, containing far fewer carbohydrates than the bunned versions.
Consider the Sides and Drinks: To keep your meal healthy, opt for water or unsweetened tea over sugary shakes and share or skip the high-calorie french fries.
Customize Your Order: Ask for extra veggies like lettuce, tomatoes, and onions to boost fiber and add flavor without extra calories.
Vegetarian Options: While there's no veggie patty, a protein-style grilled cheese is a lower-carb and meatless option for vegetarians.

Navigating the In-N-Out Menu for Healthier Choices

For those committed to mindful eating, the In-N-Out menu presents a straightforward challenge due to its limited selection of burgers, fries, and shakes. The key to making a healthier choice is not about finding a hidden salad but rather about understanding the customizations and ordering strategies that can significantly reduce calories, carbs, and unhealthy fats. While the iconic fast-food chain is known for its classic double-double, the true healthy hero is a less-obvious menu hack: the protein-style burger.

The Healthiest Choice: Protein-Style Hamburger

The undisputed champion for a healthier meal at In-N-Out is the Protein-Style Hamburger. This is a single-patty burger wrapped in a crisp lettuce leaf instead of a bun. This simple substitution dramatically cuts the carbohydrate and calorie count without sacrificing the essential burger taste.

Let's break down the nutritional benefits of this choice:

Lower Calories: A protein-style hamburger has approximately 240 calories, compared to the 360 calories in a regular hamburger with a bun.
Significantly Fewer Carbs: By removing the bun, the carbohydrate content plummets from around 37g to just 11g. This makes it a suitable option for those following low-carb or ketogenic diets.
Reduced Sodium: The bun alone adds a considerable amount of sodium. Opting for a protein-style version brings the sodium down to a more manageable level.

Strategic Customizations for a Better Burger

Beyond just the protein-style modification, several other smart customizations can improve your meal's nutritional profile.

Swap the Spread: The standard In-N-Out spread is mayonnaise-based and contributes to the overall fat and calorie count. Switching to mustard and ketchup offers a low-calorie alternative that still adds flavor.
Mustard Grilled: You can ask for your patty to be cooked with mustard. The patty is grilled with mustard, adding a distinct tangy flavor with minimal calories.
Extra Veggies: Maximize your fiber and vitamin intake by asking for extra lettuce, tomatoes, and onions. You can also add chopped yellow chiles for a spicy kick.
Hold the Cheese: A slice of cheese adds calories, fat, and sodium. Skipping it helps lighten your burger.

How Different Orders Compare

To put the healthier choice in perspective, here is a comparison table of different In-N-Out burger options based on publicly available nutrition information.


Option	Calories	Fat (g)	Carbs (g)	Sodium (mg)	Protein (g)
Protein-Style Hamburger	240	17	11	370	13
Regular Hamburger	360	16	37	660	16
Protein-Style Cheeseburger	270	19	10	800	16
Regular Cheeseburger	430	21	39	1070	20
Protein-Style Double-Double	450	32	12	1380	30
Regular Double-Double	610	34	41	1660	34

Sides and Drinks: The Other Half of Your Meal

While the main course is important, your choice of sides and beverages can make or break the healthiness of your meal.

Healthy beverage options

Water: The best choice for hydration with zero calories or sugar.
Unsweetened Iced Tea: A flavorful, low-calorie alternative to soda.
Coffee: Black coffee contains no calories.

Considerations for sides

French Fries: An order of fries contains 360 calories, 49g of carbs, and 15g of fat. Consider skipping them entirely or splitting them with a friend to manage portion size and calorie intake.
Milkshakes: A regular shake packs over 500 calories and significant sugar. It is best to avoid these or treat them as a rare indulgence.

Addressing Special Diets

Even with a limited menu, In-N-Out can accommodate some dietary needs with modifications.

Vegetarian: While there is no veggie patty, vegetarians can order a Grilled Cheese burger, which is essentially a cheeseburger without the meat patty. For a healthier, lower-calorie option, ask for a protein-style grilled cheese with extra veggies.
Low-Carb: The protein-style options are the most effective way to cut carbohydrates and are suitable for a keto lifestyle.

By being mindful of how you order and what you choose, a trip to In-N-Out can still fit into a balanced diet. Remember, moderation is key, and simple substitutions can make a big difference in the nutritional value of your meal. For more guidance on healthy fast food choices, consult a registered dietitian or nutritionist who can provide personalized advice. A great resource for general nutrition information can be found at MyFoodDiary.

Conclusion

In summary, the healthiest option at In-N-Out is the protein-style hamburger, a low-carb, lower-calorie choice made possible by swapping the bun for lettuce. For the most health-conscious patrons, further customizations like replacing the spread with mustard and ketchup, adding extra vegetables, and forgoing the cheese will further enhance the nutritional profile of the meal. By applying these simple strategies and being selective with sides and beverages, you can enjoy a satisfying meal that aligns with your dietary goals.

Frequently Asked Questions

'Protein style' at In-N-Out means your burger is wrapped in a large lettuce leaf instead of a traditional bun. This modification reduces the burger's calorie, carbohydrate, and sodium content.

A protein-style hamburger with onions contains approximately 240 calories, which is considerably lower than the 360 calories in a standard hamburger.

A protein-style double-double is a better choice than the bunned version, containing around 450 calories and 12g of carbs, but its high fat and sodium content should be considered for those watching their intake.

You can ask for your burger with mustard and ketchup instead of the standard spread to reduce the fat and calorie count of your meal.

An order of In-N-Out fries contains 360 calories, 49g of carbs, and 15g of fat. For a healthier meal, it's best to skip the fries, share them, or choose water as your beverage.

Yes, vegetarians can order a Grilled Cheese burger, which is a cheeseburger without the meat patty. For a healthier option, ask for it protein-style with extra vegetables.

A 'wish' burger is a customization for vegetarians, essentially a bun stuffed with veggies like lettuce, tomato, and grilled onions, without a meat patty.

You can ask for your patty to be cooked with no added salt to reduce the sodium content, in addition to opting for the protein-style modification.