What is the Healthiest Thing at In-N-Out Burger?

According to nutritional information, the Protein Style hamburger is the lowest-calorie and lowest-carb burger option at In-N-Out. Navigating the menu of this beloved fast-food chain for a healthier choice requires knowing the "secret menu" and how to customize your order to reduce calories, fat, and carbohydrates. So, what is the healthiest thing at In-N-Out Burger?

Quick Summary

An analysis of the In-N-Out menu reveals that the Protein Style hamburger, a lettuce-wrapped bunless burger, is the most nutritious option. Customizations like swapping the spread for mustard and ketchup or skipping cheese further reduce calories and fat.

Key Points

• Protein Style is Key: Ordering your burger 'Protein Style,' where a lettuce wrap replaces the bun, is the single most effective way to reduce calories and carbohydrates.

• Customization is Crucial: Swapping the high-calorie spread for mustard and ketchup, or skipping cheese, significantly lowers the fat and calorie count of your meal.

• Flying Dutchman for Keto: For the lowest-carb option, the Flying Dutchman is the way to go, consisting of two meat patties and two slices of cheese with no bun.

• Beverage Matters: Choosing water or unsweetened iced tea instead of shakes and soda saves you from a large amount of sugar and calories.

• Moderation and Balance: While a single Protein Style burger is the healthiest item, the best strategy is to balance your occasional In-N-Out meal with other healthy choices throughout the week.

Your Guide to Making Smarter In-N-Out Choices

For many, In-N-Out is a go-to for a classic, satisfying burger fix. However, the standard menu—primarily consisting of burgers, fries, and shakes—can be high in calories, sodium, and fat. The key to finding the healthiest options lies in understanding the menu's hidden customization options. With a few simple swaps, you can significantly alter the nutritional profile of your meal without sacrificing flavor.

The Healthiest Menu Items at a Glance

If you're aiming for the most nutritious order, here are some top recommendations:

• Protein Style Hamburger: This is the undisputed winner. A regular hamburger patty is wrapped in large, crisp lettuce leaves instead of a bun. This swap dramatically cuts carbohydrates and calories while still providing plenty of protein.
• Flying Dutchman: For those following a strict low-carb or keto diet, the Flying Dutchman is a top-tier choice. It consists of two beef patties with two slices of cheese melted between them, and absolutely nothing else.
• French Fries (Small Order): While fries aren't a nutrient-dense food, In-N-Out's fries are a relatively lower-sodium item compared to the standard burgers. They are also cooked in 100% sunflower oil, a highly unsaturated fat.
• Iced Tea or Water: The best beverages are always water or unsweetened iced tea. These options contain zero calories and no added sugar, unlike the shakes and sodas.

How to Customize Your Burger for Better Nutrition

Making small changes to your order can have a big impact. Here are some simple tricks to improve the health profile of your In-N-Out meal:

1. Opt for "Protein Style": As mentioned, replacing the bun with lettuce instantly makes your burger a lower-carb and lower-calorie choice.
2. Request "No Spread" or "Light Spread": The signature In-N-Out spread is a major source of calories and fat. Skipping it entirely or asking for a lighter portion can make a significant difference. For extra flavor with fewer calories, ask for ketchup and mustard instead.
3. Hold the Cheese: A single slice of American cheese adds calories and fat. Ordering a hamburger instead of a cheeseburger or asking for "no cheese" on any burger is a simple way to reduce these totals.
4. Add Extra Veggies: Load up on extra lettuce, tomatoes, and onions at no extra charge. These add-ons boost fiber and provide valuable nutrients.
5. Split a Burger: If you crave a more indulgent Double-Double, consider sharing it with a friend or saving half for later to control your portion size.

Comparison Table: Standard vs. Healthier In-N-Out Orders

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Notes
Cheeseburger (Standard)	480	27	39	22	Higher carb and fat due to bun and spread.
Cheeseburger (Protein Style)	330	25	11	18	Bun is replaced with lettuce wrap, significantly reducing carbs.
Hamburger (Standard)	300	9	39	16	Lowest fat standard burger, but still high in carbs.
Hamburger (Protein Style)	240	17	11	13	Lowest calorie and carbohydrate burger option.
Flying Dutchman	~380	~30	~4	~30	The lowest carb option possible, but high in fat.
4x4 (Animal Style)	~1,100+	~74	~39	~53	Highest calorie and fat option, best to avoid.
French Fries	395	18	54	7	High in carbs and calories for a side.

Navigating the Menu and Modifying Your Order

In-N-Out's menu is famous for its simplicity, but its "secret menu" offers a world of possibilities for those seeking a more balanced meal. The most significant modification is the "Protein Style," which is widely known and easy to order. Another option is the "Wish Burger," which is a meatless version of the burger with all the vegetable toppings, and is a decent low-fat choice for vegetarians. However, it's worth noting that without the protein from the beef patty, it may not be as satiating.

For those who prefer a traditional bun but still want a healthier meal, a regular Hamburger with no spread, and extra lettuce and tomato, is a good compromise. The key is to reduce the highest-calorie ingredients like cheese and the creamy, fatty spread. When ordering, just be clear with the cashier about your customizations. For example, say "One hamburger, protein style, with no spread." The staff are very familiar with these modifications.

Conclusion: The Bottom Line on Healthy In-N-Out

The short answer to what is the healthiest thing at In-N-Out is the Protein Style hamburger, especially when ordered with no spread. However, a truly healthy approach involves moderation and smart customization. By using the secret menu to your advantage—swapping the bun for a lettuce wrap, holding the cheese and special spread, and adding extra vegetables—you can enjoy a classic In-N-Out meal without the excessive calories, carbs, and saturated fat of a standard order. Enjoying fast food occasionally is fine, but making informed decisions about your order helps you stay on track with your nutritional goals.

Frequently Asked Questions

What is the lowest calorie item at In-N-Out?

The Protein Style hamburger is the lowest-calorie burger option at In-N-Out. It is a single-patty burger wrapped in lettuce instead of a bun, significantly cutting calories and carbs.

How do I order a low-carb meal at In-N-Out?

To order a low-carb meal, ask for any burger "Protein Style," replacing the bun with a lettuce wrap. You can also order the Flying Dutchman, which is just two patties and cheese.

Is the spread at In-N-Out unhealthy?

The signature spread is a major source of fat and calories. Ordering your burger with no spread or requesting ketchup and mustard instead is a healthier option.

What is the difference between a Protein Style burger and a regular burger?

A Protein Style burger replaces the standard white flour bun with large, crisp lettuce leaves. This change dramatically reduces the carbohydrate content.

Can I get a vegetarian or vegan option at In-N-Out?

In-N-Out does not offer a veggie patty. Vegetarians can order a Grilled Cheese or a "Wish Burger" (just veggies). Vegans can order fries, but note that buns may contain eggs.

What is the healthiest drink at In-N-Out?

Unsweetened iced tea and water are the healthiest drink options at In-N-Out, as they contain zero calories and no added sugar.

Are the French fries a healthy option?

In-N-Out's fries are a relatively lower-sodium item compared to the burgers and are cooked in sunflower oil. However, they are still high in carbohydrates and calories, so they should be consumed in moderation.