Making Informed Choices at In-N-Out
While In-N-Out’s famously simple menu is limited to burgers, fries, and shakes, it offers enough customization to allow for a more health-conscious meal. The key is knowing which modifications to request. Instead of blindly ordering a full combo, strategic adjustments can significantly reduce the intake of calories, saturated fat, and carbohydrates.
The 'Protein Style' Burger: Your Best Bet
The most recommended option for a healthier meal is a burger ordered "Protein Style." This secret menu hack replaces the traditional, carbohydrate-heavy bun with large, crisp lettuce leaves. This swap alone has a major impact on the nutritional content of your meal. A standard hamburger contains 390 calories, but when ordered protein style with onion, it drops to about 240 calories. Opting for a Protein Style Cheeseburger puts the calorie count at around 330.
For those seeking a higher protein intake, a Double-Double ordered protein style is an excellent choice. It provides two beef patties and two slices of cheese wrapped in lettuce, delivering a hearty 33 grams of protein for around 520 calories, a significant reduction from the 670 calories of the standard Double-Double.
Customize for a Healthier Meal
Beyond just swapping the bun, several other easy customizations can further improve the nutritional profile of your In-N-Out order:
- Swap the Spread: The classic In-N-Out spread adds extra calories and saturated fat. Ask for ketchup and mustard instead to cut down on fat and calories without sacrificing flavor.
- Request Extra Veggies: Loading up on fresh ingredients adds essential vitamins and fiber. You can ask for extra lettuce, tomato, or pickles for a more satisfying crunch and nutritional boost.
- Add Grilled Onions: Grilled onions add a delicious, sweet flavor without significant calories. You can ask for them on any burger.
- Consider a 'Flying Dutchman': If you're following a very low-carb or keto diet, the "Flying Dutchman" is the most extreme option. It consists of two patties with two slices of cheese in between, with no bun or veggies. While it's very low in carbs, remember that it's high in fat and still a calorie-dense choice.
- Limit Cheese: Requesting no cheese or just one slice on your burger can reduce fat and calories.
- Go Water-First: Always choose water, iced tea, or another zero-calorie beverage instead of a sugary soda or shake to avoid extra calories and sugar.
Sides and Vegetarian Options
In-N-Out is not an ideal destination for vegetarians seeking a hearty, non-meat patty. The "veggie burger" is simply a bun with lettuce, tomato, and onion. A Grilled Cheese is another option, though it is still high in fat and dairy. For vegans, the only real options are fries and the veggie sandwich without spread or cheese, plus customizing toppings.
When it comes to fries, moderation is key. A single order contains 360 calories and is high in refined carbohydrates. If you must have fries, consider sharing them or ordering the smallest portion available. Requesting "no salt" can slightly reduce sodium intake.
Comparison: Standard vs. Healthy In-N-Out Orders
To illustrate the impact of these changes, here is a comparison of a typical order versus a healthier, customized meal:
| Item | Standard Order | Healthier Order |
|---|---|---|
| Burger | Double-Double w/ Spread (670 cal) | Double-Double Protein Style w/ Mustard & Ketchup (550 cal) |
| Sides | French Fries (360 cal) | Shared French Fries (180 cal) |
| Beverage | Chocolate Shake (610 cal) | Unsweetened Iced Tea (0 cal) |
| Total Calories | 1640 | 730 |
| Total Protein | ~40g | ~34g |
| Carbs (Bun) | High | Very Low |
This comparison demonstrates how simple substitutions can create a more balanced and lower-calorie meal while still enjoying the classic In-N-Out flavors.
Conclusion: Savor the Flavor, Not the Calories
While fast food is never a truly "healthy" option, In-N-Out's customizable menu makes it possible to make smarter choices. For those wondering what is the healthiest thing to eat at In-N-Out, the answer is a customized "Protein Style" burger. By swapping the bun for lettuce, limiting fatty condiments, and opting for a low-calorie beverage, you can significantly reduce your meal's overall calories and carbs. The key is to see In-N-Out as an occasional treat that can be modified to align with your dietary goals, rather than a diet-derailing splurge. A little knowledge about the secret menu and nutrition facts goes a long way towards a guilt-free indulgence.
For more information on making healthier fast food choices, you can consult reputable health resources like HelpGuide.org.(Optional outbound link)
