In-N-Out Burger has gained a loyal following for its tasty burgers and fries, but health-conscious diners may wonder if they can find nutritious options on the menu. While fast food is not typically associated with healthy eating, In-N-Out offers some choices that can fit into a balanced diet. The healthiest option at In-N-Out is the “Protein Style” burger, which replaces the bun with lettuce leaves.
For those looking to reduce carbs and calories, the Protein Style burger provides a satisfying alternative. Customers can also customize their orders to make them healthier. Skipping the special sauce and opting for ketchup and mustard instead can reduce fat and calorie content. Avoiding “Animal Style” preparations, which add extra sauce and grilled onions, is another way to keep meals lighter.
While In-N-Out may not have an extensive menu of health foods, simple modifications can make meals more nutritious. Choosing a single patty over a double and being mindful of portion sizes can help diners enjoy In-N-Out’s flavors while maintaining their dietary goals.
Understanding the In-N-Out Menu
In-N-Out’s menu has remained largely unchanged since 1948, focusing on quality over quantity. The chain’s commitment to fresh ingredients and simple offerings has earned it a devoted following.
Behind the Burger: Ingredients and Nutrition
In-N-Out takes pride in using fresh, high-quality ingredients. Their beef patties are 100% pure beef, free from additives or fillers. The buns are baked fresh using old-fashioned, slow-rising sponge dough. Lettuce, tomatoes, and onions are hand-leafed and cut daily.
Nutritionally, a standard hamburger contains 390 calories, while a cheeseburger has 480 calories. The Double-Double, with two patties and two cheese slices, packs 670 calories. Protein content ranges from 16g in a hamburger to 37g in a Double-Double.
Fries are cut fresh from whole potatoes and cooked in 100% sunflower oil. A regular serving contains 395 calories and 5g of protein.
Decoding the ‘Not-So-Secret’ Menu
In-N-Out’s secret menu offers customization options beyond the standard offerings. Popular choices include:
- “Animal Style”: Burger patty cooked with mustard, extra special sauce, pickles, and grilled onions
- “Protein Style”: Burger wrapped in lettuce instead of a bun
- “3×3” or “4×4”: Three or four beef patties with cheese
These options allow customers to tailor their meals to their preferences or dietary needs. For example, “Protein Style” reduces carbohydrate intake, while “Animal Style” adds flavor complexity.
The secret menu also includes variations on fries and drinks, such as “Animal Style Fries” and “Neapolitan Shake,” blending chocolate, vanilla, and strawberry flavors.
Health-Conscious Selections
In-N-Out Burger offers several options for health-conscious diners. These choices include protein-style burgers wrapped in lettuce, veggie alternatives, and grilled cheese variations that can be customized to reduce calories and carbohydrates.
Protein-Style Options
Protein-style burgers replace the bun with a lettuce wrap, significantly reducing carbohydrate intake. This option is popular among those following low-carb or keto diets. A standard protein-style hamburger contains around 240 calories and 17 grams of protein.
For added nutrition, customers can request extra lettuce, tomatoes, and onions. Protein-style burgers can be ordered with single, double, or triple patties to adjust protein content.
To further reduce calories, diners can opt for mustard instead of spread and skip the cheese.
Veggie Burgers
While In-N-Out doesn’t offer a dedicated veggie patty, vegetarian customers can create a meat-free option. The “Veggie Burger” consists of all the regular toppings without the meat patty.
This selection includes lettuce, tomato, onion, and spread on a toasted bun. Customers can add extra veggies or cheese for more substance. The veggie option is lower in calories and fat compared to standard burgers.
For a lower-carb version, vegetarians can order their burger protein-style with extra lettuce and veggies.
Grilled Cheese Alternatives
In-N-Out’s grilled cheese offers a meatless option that can be customized for health-conscious diners. The standard version includes two slices of melted American cheese, lettuce, tomato, onion, and spread on a toasted bun.
To reduce calories, customers can request light cheese or no spread. Adding extra vegetables increases the nutrient content without significantly impacting calorie count.
For a lower-carb version, the grilled cheese can be ordered protein-style, replacing the bun with a lettuce wrap. This modification substantially reduces the carbohydrate content while maintaining the cheesy flavor.
Customizing Your Order
In-N-Out offers various ways to tailor your meal for a healthier dining experience. By making smart modifications and choices, you can reduce calories and improve nutritional value.
Modification Tips for Lower Calories
Ask for your burger “protein style” to replace the bun with lettuce wraps. This cuts carbs and calories significantly. Request grilled onions instead of raw for added flavor without extra calories. Opt for mustard or ketchup in place of spread to reduce fat content.
Consider ordering a single patty instead of a double or triple. This simple change can save hundreds of calories. For cheese lovers, request a single slice instead of multiple to decrease saturated fat intake.
Skip extras like bacon or additional spread to keep calories in check. These small adjustments can make a big difference in the overall nutritional profile of your meal.
Opting for Healthier Sides
Replace standard fries with “light well” fries. These are cooked slightly longer, reducing oil absorption. Alternatively, skip fries entirely and opt for a side salad if available.
Share a regular order of fries with a friend to control portion sizes. This allows you to enjoy the taste without consuming a full serving. Consider fruit or vegetable options if offered as side choices.
Ask if low-fat dressing options are available for salads. Choose vinaigrette-based dressings over creamy ones to reduce calorie intake.
Beverage Choices
Select water as your primary beverage to avoid added sugars and calories. Unsweetened iced tea is another low-calorie option that provides refreshment without excess sugar.
If soda is a must, opt for diet or zero-calorie versions. These choices significantly reduce sugar intake compared to regular sodas.
For a hint of flavor, try adding a slice of lemon or lime to water or unsweetened tea. This provides taste without additional calories.
Consider milk as a nutritious beverage option, providing calcium and protein. Choose low-fat or skim milk to keep saturated fat content in check.
Nutritional Information and Dietary Guidelines
In-N-Out Burger provides detailed nutritional information for their menu items. This data helps customers make informed choices based on their dietary needs and health goals.
Caloric Content Overview
A standard In-N-Out hamburger contains 390 calories. The cheeseburger increases to 480 calories, while a Double-Double reaches 670 calories. For lower-calorie options, the Protein Style hamburger (lettuce-wrapped) has 240 calories.
Fries contribute 370 calories per serving. Shakes add significant calories, with chocolate and vanilla both containing 590 calories in a 15 oz serving.
Customers can customize orders to reduce calorie intake. Skipping the spread saves about 80 calories. Opting for Protein Style cuts approximately 150 calories by eliminating the bun.
Fat, Sodium, and Sugar Content
A standard hamburger contains 19g of fat and 650mg of sodium. The Double-Double increases to 41g of fat and 1,440mg of sodium. Protein Style options reduce fat content by about 5g.
Fries contain 15g of fat and 250mg of sodium per serving. Shakes are high in sugar, with 65g per 15 oz serving. They also contain 31g of fat.
To reduce fat and sodium, customers can:
- Skip the spread
- Order Protein Style
- Ask for no salt on fries
- Choose water instead of shakes
These modifications can significantly lower fat, sodium, and sugar intake while still enjoying In-N-Out’s offerings.
Lifestyle and Dietary Considerations
In-N-Out Burger offers options that can accommodate various dietary needs and lifestyle choices. The menu provides flexibility for those following specific eating plans or with dietary restrictions.
Keto-Friendly Options
In-N-Out’s “Protein Style” burgers cater to ketogenic dieters. These burgers replace the bun with a lettuce wrap, significantly reducing carbohydrate content. A Double-Double Protein Style contains just 8 grams of carbs.
Customers can further customize their order by omitting the sauce and adding extra cheese or bacon for more fat content. Grilled onions can be added for flavor without increasing carbs substantially.
For beverages, unsweetened iced tea or water align with keto guidelines. It’s important to skip fries and shakes, as these are high in carbohydrates.
Gluten-Free Information
In-N-Out does not have a dedicated gluten-free menu, but offers options for gluten-sensitive individuals. The Protein Style burger, wrapped in lettuce instead of a bun, is naturally gluten-free.
Patties, cheese, and most toppings are gluten-free. However, the spread contains gluten. Customers should request burgers without spread to avoid gluten.
Fries at In-N-Out are cooked in sunflower oil and are gluten-free. They’re prepared in a dedicated fryer, reducing cross-contamination risk.
It’s crucial for those with celiac disease or severe gluten sensitivity to inform staff about their dietary needs when ordering.