Yes, Does In-N-Out spread have sugar? The Answer Might Surprise You

November 10, 2025 •

4 min read

According to recent reports from May 2025, In-N-Out Burger has replaced high-fructose corn syrup with natural sugar in their spread, confirming that the popular condiment does In-N-Out spread have sugar. For those mindful of their nutrition diet, understanding what goes into fast-food favorites is a critical step toward informed dietary choices.

Quick Summary

Yes, the In-N-Out spread contains natural sugar as an ingredient. The chain recently replaced high-fructose corn syrup with real sugar, confirming that the condiment is not sugar-free.

Key Points

Yes, the Spread Contains Sugar: In-N-Out's popular spread is not sugar-free and has always contained some form of added sugar to achieve its signature tangy flavor.
High-Fructose Corn Syrup Replaced: In May 2025, In-N-Out updated its recipe to remove high-fructose corn syrup, replacing it with natural sugar.
Control Your Intake: For those mindful of their sugar consumption, requesting ketchup and mustard on the side is a good way to control how much you use, as the spread is not a low-sugar condiment.
Hidden Sugars Add Up: Condiments like the In-N-Out spread contribute to your daily sugar intake and can impact weight and heart health, even in small amounts.
Consider Alternatives: Opting for sugar-free alternatives like mustard, or choosing a 'Protein Style' burger with extra vegetables, can help reduce your sugar consumption while enjoying your meal.
Informed Choices Matter: Being aware of fast-food ingredients, even in condiments, is a key part of making healthy, informed decisions for your nutrition diet.

The Sweet Truth: What's in In-N-Out's Spread?

For decades, the creamy, tangy spread has been a signature part of the In-N-Out burger experience. Often compared to Thousand Island dressing, the recipe has remained a closely guarded secret, leading many to speculate about its contents, especially its sugar level. For anyone following a nutrition-focused diet, understanding these ingredients is key to maintaining healthy eating habits, even when indulging in fast food.

A Recent Recipe Change

In May 2025, In-N-Out officially announced a series of ingredient updates to improve the quality of their menu items. A significant change involved the spread, where the chain replaced high-fructose corn syrup with natural sugar. While this move removes a controversial additive, it's important to recognize that sugar, in any form, remains in the condiment.

The Full Ingredient Breakdown

While In-N-Out's official nutrition page lists a comprehensive ingredient list for the spread, we can highlight the key components that contribute to its flavor and nutritional profile. The spread's distinctive taste comes from a mix of fat, sweet relish, and other seasonings. The ingredients include:

Soybean oil and/or canola oil (the creamy base)
Cucumbers and tomatoes (contribute to the relish-like taste)
Vinegar and citric acid (for tanginess)
Sugar (to balance the savory and tangy flavors)
Corn syrup (as noted in some older ingredient lists, though now replaced by natural sugar)
Mustard seeds, salt, and spices

The Impact of Added Sugars on Health

Even with the shift from high-fructose corn syrup to natural sugar, the spread still contributes to your overall daily sugar intake. The American Heart Association (AHA) recommends limiting added sugar consumption to reduce the risk of heart disease and weight gain. For most adults, this means no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men.

Fast food condiments like In-N-Out's spread are a prime example of hidden sugar sources. While 2 grams of sugar in a packet might seem small, it adds up quickly, especially when combined with sugars in the bun, ketchup, or other menu items.

Navigating the Menu: Lower-Sugar Alternatives

For those seeking to reduce sugar without sacrificing flavor, consider modifying your In-N-Out order. Here are some simple alternatives to the standard spread:

Swap for Mustard: A classic yellow mustard is a great, nearly sugar-free alternative that still provides a zesty flavor.
Ketchup and Mustard Mix: Ketchup does contain sugar, but using it sparingly alongside mustard allows for better portion control.
Add Extra Veggies: Loading up on extra lettuce, tomatoes, and grilled onions can add flavor and texture without the added sugar.
Order "Protein Style": This option replaces the bun with a lettuce wrap, which significantly reduces the carbohydrate and sugar content of the meal.

Comparing the Spread: In-N-Out vs. A Healthier Alternative

To put the sugar content in perspective, let's compare the official In-N-Out spread to a simple, lower-sugar homemade version. The following table highlights the key differences, helping you make an informed choice for your nutrition diet.


Feature	In-N-Out Spread	Low-Sugar Homemade Spread	Recommendation for Lower Sugar
Sweetener	Natural Sugar	Monk Fruit or Stevia	Sugar substitutes
Relish	Sweet Relish (contains sugar)	Dill Pickle Relish (lower sugar)	Use dill relish
Base	Mayonnaise (contains sugar)	Avocado Oil Mayonnaise (sugar-free)	Check mayo ingredients
Key Flavor	Tangy & Sweet	Tangy & Savory	Adjust taste with spices
Control	Fixed recipe	Customizable recipe	Make it your own

Tips for a Balanced Fast-Food Experience

While an occasional In-N-Out burger can fit into a healthy diet, these tips can help you make more balanced choices:

Prioritize Protein: Opt for a "Protein Style" burger to increase your protein intake and reduce carb load.
Hydrate Smarter: Choose water or unsweetened iced tea instead of sugary sodas, shakes, or lemonades.
Control Your Condiments: Request ketchup and mustard packets on the side so you can control how much you use. You can also skip the spread entirely.
Share Your Fries: A single order of fries contains significant calories and carbs. Consider sharing with a friend to reduce your portion size.
Add Extra Vegetables: Ask for extra lettuce, tomato, or grilled onions to boost your fiber and nutrient intake without extra sugar.

Conclusion: Making Informed Choices for Your Nutrition Diet

The popular In-N-Out spread does contain sugar, now sourced from natural sugar instead of the previously used high-fructose corn syrup. For those committed to a health-conscious nutrition diet, understanding this is vital for managing daily sugar intake. While the change is a step toward cleaner ingredients, it doesn't eliminate the added sugar. By being aware of condiment contents and exploring lower-sugar alternatives like mustard or extra vegetables, you can enjoy your fast-food treat while staying on track with your nutritional goals. Making informed decisions, even for small details like burger spread, can lead to significant improvements in your overall dietary health.

For more information on the impact of added sugar on health, you can consult resources like the American Heart Association.

Frequently Asked Questions

As of May 2025, In-N-Out has replaced high-fructose corn syrup with natural sugar in its spread. Historically, it did contain high-fructose corn syrup.

One packet of In-N-Out spread contains 2 grams of sugar. It's a small amount on its own, but it adds up quickly depending on how many packets you use or what other items you order.

No, In-N-Out does not offer a sugar-free version of its classic spread. Your best option for controlling sugar is to request alternative condiments like mustard or reduce your portion size.

The primary difference is the source and processing. While both are caloric sweeteners, the shift to natural sugar is generally perceived as a cleaner, less processed ingredient, though it still provides calories and can raise blood sugar levels.

For lower-sugar and lower-calorie options, consider using regular mustard, adding extra fresh vegetables like lettuce and tomato, or requesting grilled onions.

You can reduce your sugar intake by choosing a 'Protein Style' burger (lettuce wrap), asking for your condiments on the side, and swapping sugary drinks for water or unsweetened iced tea.

No, the In-N-Out spread is not keto-friendly because it contains added sugar. A better option for a keto diet would be to use only mustard or to request extra lettuce and tomato.