An In N Out vanilla shake contains 670 calories. This was determined by examining the nutrition facts provided by In N Out on their website.
Calorie Count Breakdown
Let’s break down the calorie count in an In N Out vanilla shake:
- Total Fat: 280 calories
- Saturated Fat: 170 calories
- Trans Fat: 0 calories
- Cholesterol: 105 calories
- Sodium: 180 calories
- Total Carbohydrates: 90 calories
- Dietary Fiber: 0 calories
- Sugars: 75 calories
- Protein: 30 calories
As you can see, the majority of calories in an In N Out vanilla shake come from fat, with a whopping 280 calories from total fat alone. The other main source of calories is carbohydrates at 90 calories. The protein contributes a relatively small 30 calories.
Serving Size
It’s important to note that the 670 calorie count is for a small, 16 fl oz shake. In N Out also offers a larger 20 fl oz “Jumbo” size shake, which would contain proportionally more calories.
Here is a breakdown of calories by shake size:
| Shake Size | Calories |
|---|---|
| Small (16 fl oz) | 670 |
| Jumbo (20 fl oz) | 830 |
As you can see, the Jumbo shake contains 160 more calories than the small shake, proportional to the larger serving size.
Calorie Density
When examining the calorie density, we can see that an In N Out vanilla shake packs a lot of calories into a small serving.
Here is the calorie density breakdown:
- Small Shake (16 fl oz): 670 calories per 16 fl oz = 41.9 calories per fl oz
- Jumbo Shake (20 fl oz): 830 calories per 20 fl oz = 41.5 calories per fl oz
With over 40 calories in each fluid ounce, the In N Out vanilla shake has a very high calorie density. For comparison, 2% milk contains about 5 calories per fluid ounce.
Shake Ingredients
To understand why the shake is so high in calories, let’s examine its main ingredients:
- Vanilla Ice Cream – Ice cream is high in fat and carbohydrates, packing a lot of calories into a small serving. Just half a cup of vanilla ice cream can contain around 140-200 calories.
- Whole Milk – Whole milk contains 150 calories per cup, whereas skim milk contains just 80 calories. The higher fat content of whole milk adds more calories.
- Sugar – The shake likely contains added sugar to make it taste sweet. Sugar is carbohydrate-dense and packs 16 calories into every teaspoon.
- Heavy Cream – Some shake recipes call for heavy cream or whipped cream to make it extra thick and rich. Heavy cream contains about 800 calories per cup.
Combining high-calorie ingredients like ice cream, whole milk, sugar, and heavy cream result in an extremely high-calorie milkshake.
Daily Calorie Limits
To put the 670 calories into context, here is how the vanilla shake fits into daily calorie limits:
- For a 2,000 calorie diet, the shake is 33% of the total daily limit
- For a 2,500 calorie diet, the shake is 27% of the total daily limit
- For a 1,200-1,500 calorie weight loss diet, the shake exceeds the typical meal limit
As you can see, even a single small shake can pack over a quarter of total daily calories for many people. Those limiting calories for weight loss would need to account for such a significant calorie splurge in their meal plan.
Satiety
Despite being high in calories, a shake is not very satiating. Liquids pass through the stomach quickly, so shakes don’t satisfy hunger for long periods of time.
Solid foods that are high in protein, fiber, and complex carbs are more filling per calorie compared to shakes. For example:
- 670 calories of grilled chicken breast and vegetables would be far more filling.
- 670 calories of a burger without the bun and fries would also be more satiating.
This lack of satiety means that a shake is prone to cause hunger again soon after drinking it. This could lead to consuming even more calories later on.
Sugar Content
The In N Out vanilla shake is also high in sugar, with 75 calories from sugar alone. This equals about 19 grams of sugar.
The American Heart Association recommends limiting added sugar intake to no more than:
- Men: 36 grams per day
- Women: 25 grams per day
Just one small shake delivers 75% of the recommended daily added sugar for women and over 50% for men. Consuming these shakes regularly could easily cause someone to exceed healthy sugar limits.
Shake Variations
In N Out offers a variety of shake flavors besides vanilla. Here is a calorie comparison of the different shake options in a small 16 oz size:
| Shake Flavor | Calories |
|---|---|
| Vanilla | 670 |
| Chocolate | 680 |
| Strawberry | 660 |
| Neapolitan | 680 |
As you can see, the calorie count is fairly consistent across different flavors, ranging from 660-680 calories per small shake.
Ways to Make It Healthier
If you want to enjoy an In N Out shake but reduce the calorie impact, here are some tips:
- Order the small size instead of jumbo.
- Share your shake with a friend.
- Substitute vanilla ice cream for low-fat frozen yogurt.
- Ask for skim milk instead of whole milk.
- Skip the whipped cream topping.
- Pair your shake with a lower calorie food like a lettuce wrap burger.
Implementing some of these substitutions or downsizing can help enjoy the treat while limiting calorie overage.
The Bottom Line
An In N Out vanilla shake packs a whopping 670 calories into a small 16 oz serving. It gets most of its calories from fat and carbohydrates via ingredients like ice cream, whole milk, and added sugar.
The shake can provide over a quarter of total daily calories for many people. It is not very satiating and high in sugar. While an occasional shake may be fine for most, having one regularly could sabotage weight goals due to excess calories.
There are ways to make the shake slightly healthier, but overall it is still a high-calorie indulgence. Anyone limiting calories or carbs should be mindful of sugar shakes fitting into their daily limits.
