What are the healthiest options at In-N-Out?

January 9, 2026 •

3 min read

According to nutrition experts, fast food like In-N-Out is typically high in calories, saturated fat, sodium, and sugar, so it should be consumed less frequently. However, with strategic ordering and a little customization, you can still enjoy a satisfying meal while making healthier choices. Our guide answers exactly what are the healthiest options at In-N-Out by exploring the secret menu and smart modifications.

Quick Summary

This guide breaks down the most nutritious and low-calorie choices available at In-N-Out, focusing on customization to reduce carbs and fat. Learn about the 'Protein Style' burger, the 'Flying Dutchman', and other smart menu hacks to build a guilt-free fast food meal.

Key Points

Opt for 'Protein Style': Ordering your burger with a lettuce wrap instead of a bun is the most effective way to reduce carbs and calories significantly.
Customize Condiments: The classic spread is high in calories and fat; swap it for mustard and ketchup or ask for the patties to be mustard-fried.
Consider the Flying Dutchman: This secret menu item of two patties and cheese (without bun, spread, or vegetables) is an excellent choice for a low-carb, high-protein meal.
Add Extra Veggies: Loading your burger with extra tomatoes, onions, and chilies adds flavor and nutrients without adding significant calories.
Skip or Share the Fries: The iconic fries are high in carbohydrates; sharing a small order or skipping them altogether is the best choice for a healthier meal.
Avoid Sugary Drinks: Choose water, unsweetened tea, or diet soda instead of high-sugar shakes and lemonades.
Watch the Cheese: While cheese adds flavor and protein, it also increases fat and calories. Consider omitting it or reducing the amount.

Navigating the In-N-Out Menu for Healthier Eating

Eating healthy doesn't have to mean avoiding your favorite fast-food restaurants altogether. With a few simple modifications to your order, you can significantly reduce the calorie, carb, and fat content of your meal at In-N-Out while still enjoying its classic taste. The key lies in leveraging the chain's customizable options and secret menu items that cater to more health-conscious diners.

The 'Protein Style' Burger: Your Best Bet

The single most impactful modification you can make is ordering your burger 'Protein Style.' This replaces the traditional bun, which is high in carbohydrates, with large, crisp leaves of lettuce. A standard protein-style hamburger with onion provides approximately 240 calories, 17g of fat, and 13g of protein, while a traditional bunned hamburger has 360 calories and 37g of carbs. The 'Protein Style' customization is available for any burger on the menu, from a single patty to a Double-Double.

Here’s what you can order Protein Style:

Hamburger Protein Style: A single patty wrapped in lettuce with your choice of toppings.
Cheeseburger Protein Style: Adds a slice of cheese for extra flavor and protein, but also more calories and fat.
Double-Double Protein Style: For a high-protein, satisfying meal, this version features two patties and two slices of cheese wrapped in lettuce.

Beyond the Bun: Other Smart Customizations

Beyond just removing the bun, several other adjustments can help reduce the less-healthy aspects of your In-N-Out meal.

Swap the Spread: The classic In-N-Out spread, which is mayonnaise-based, adds a significant amount of fat and calories. Request your burger with mustard and ketchup instead to cut back. You can also ask for the patties to be 'mustard-fried' for added flavor.
Watch the Cheese: A slice of cheese adds calories, fat, and sodium. Omitting the cheese, or ordering with just one slice instead of two, can make a difference.
Load up on Veggies: Add extra lettuce, tomatoes, and onions for a boost of flavor and volume without a major calorie increase. Many locations also offer chopped chilies to add a spicy kick.
The Flying Dutchman: For the most extreme low-carb, high-protein option, ask for the 'Flying Dutchman.' This is simply two beef patties with two slices of cheese, no bun, and no veggies or spread.

Comparing Healthy In-N-Out Options


Menu Item	Description	Approx. Calories	Approx. Carbs	Approx. Protein
Hamburger Protein Style	One beef patty, lettuce wrapped	240	11g	13g
Cheeseburger Protein Style	One patty with cheese, lettuce wrapped	330	11g	18g
Double-Double Protein Style	Two patties with cheese, lettuce wrapped	520	12g	30g
Flying Dutchman	Two patties with cheese, no bun/veggies	~450	Negligible	High
Grilled Cheese Protein Style	No patty, just cheese and veggies, lettuce wrapped	~250 (est.)	~10g (est.)	~10g (est.)

The Fries and Shakes Dilemma

French fries and shakes are where a healthy In-N-Out meal can get derailed. A small order of fries is high in carbohydrates, while shakes are packed with sugar and calories. If you must have fries, consider sharing them to control your portion size. For a low-carb drink, opt for water, unsweetened iced tea, or a diet soda. Skipping these items entirely is the best way to maintain a low-calorie, low-carb order.

Conclusion: A Healthier Meal is Just a Custom Order Away

While In-N-Out's classic offerings are notoriously high in calories and fat, a trip there doesn't have to ruin a healthy diet. By opting for a 'Protein Style' burger and customizing your condiments, you can significantly cut down on carbs and unnecessary fats. For those on low-carb or keto diets, options like the 'Flying Dutchman' provide a satisfying, high-protein meal. Making mindful choices and being aware of the nutritional content allows you to enjoy the fresh taste of In-N-Out while staying true to your wellness goals. For more detailed nutritional information, you can always check their official website.

Best Practices for Your Healthier In-N-Out Order

Prioritize lean protein and veggies: Use the protein-style and veggie-heavy customizations to maximize nutritional value.
Manage portion sizes: If you want fries, share them to cut the calorie and carb load in half.
Customize sauces and toppings: Ask for mustard instead of spread and load up on fresh vegetables.
Choose water or unsweetened beverages: Avoid high-sugar drinks like shakes and sodas.

Frequently Asked Questions

The lowest calorie burger is the Hamburger Protein Style, which replaces the bun with a lettuce wrap. It has approximately 240 calories.

Yes, the Flying Dutchman is a very low-carb, high-protein option for those on keto or similar diets, as it consists of two beef patties and cheese without a bun.

While fries are high in carbs, you can still enjoy them in moderation. The healthiest approach is to share a small order with a friend to manage your portion size.

'Protein Style' is the name for any burger order that replaces the traditional bun with a large, crisp lettuce wrap, significantly reducing the carbohydrate content.

To reduce sodium, you can ask for your burger patty to be cooked without added salt. The spread also contains sodium, so consider swapping it for mustard and ketchup.

No, In-N-Out shakes are high in calories and sugar. Opt for water, unsweetened tea, or a diet soda to keep your meal in check.

For vegetarians, a 'Grilled Cheese' or a 'Veggie Burger' (a bun with veggies) is an option. However, for vegans, the only compatible items are the french fries (fried in sunflower oil) and requesting a 'Protein Style' veggie burger without cheese.