In-N-Out Burger is a popular fast food chain known for its simple, made-to-order burgers, fries, and shakes. The fries at In-N-Out have a signature taste and texture that fans love. But how many carbs are actually in an order of In-N-Out fries?
In this article, we’ll break down the carb count in In-N-Out’s famous french fries and see how they fit into a low-carb or ketogenic diet. We’ll look at the nutrition information for different sizes of fries and factors that affect the carb count. We’ll also provide some tips for lowering the carb content of your fry order.
Whether you’re limiting carbs or just keeping an eye on your overall nutrition, read on to learn all about the carb content of In-N-Out french fries!
Nutrition Info for In-N-Out Fries
In-N-Out provides complete nutrition information for all menu items on their website. Here is the basic nutrition data for their french fries:
Small Fries Nutrition
– Serving Size: 1 order (69g)
– Calories: 230
– Fat: 11g
– Carbs: 24g
– Fiber: 3g
– Net Carbs: 21g
– Protein: 3g
Medium Fries Nutrition
– Serving Size: 1 order (117g)
– Calories: 350
– Fat: 18g
– Carbs: 38g
– Fiber: 5g
– Net Carbs: 33g
– Protein: 5g
Large Fries Nutrition
– Serving Size: 1 order (162g)
– Calories: 470
– Fat: 24g
– Carbs: 51g
– Fiber: 6g
– Net Carbs: 45g
– Protein: 6g
As you can see, the number of total carbs increases with each larger size – from 24g in a small to 51g in a large. But the amount of fiber also goes up, lowering the net carb counts slightly.
So if you’re limiting carbs, the small fries have the lowest impact at 21g net carbs. The medium provides 33g net carbs, while the large has 45g net carbs.
Factors Affecting Carb Count
There are a few things that can alter the carb content when you order fries from In-N-Out:
Fry Size
Obviously, the larger the order of fries, the more carbs it will contain. Opting for a small fries cuts the carb count by about 30g compared to a large size.
Fresh vs Frozen Potatoes
In-N-Out uses only fresh, hand-cut potatoes to make their fries. This results in a lower carb count compared to fries made from frozen, processed potatoes.
Cooking Method
The fries are cooked in non-hydrogenated vegetable oil, rather than being deep-fried. This method reduces the amount of oil absorbed, cutting down on fat and calories.
Portion Size
When weighing fries yourself, the actual carb count can vary slightly from the published data depending on your portion size. Bigger portions = more carbs.
Add-Ons
Topping your fries with extra ingredients like cheese, chili, or spread will tack on additional carbs. Go plain to keep the carb content low.
Cooking Oil
The type of oil used to cook fries also impacts their nutrition profile. In-N-Out fries are lower carb because they use non-hydrogenated vegetable oil instead of hydrogenated oils high in trans fats.
So when ordering fries, opting for a smaller size, avoiding add-ons, and sticking to plain are the best ways to reduce carbs!
Tips for Ordering Low-Carb Fries at In-N-Out
Here are some of our top tips for reducing carbs when ordering fries from In-N-Out:
– Choose a small fries instead of medium or large. You’ll get the same great taste with around 30g fewer carbs.
– Skip the add-ons like cheese, chili, or spreads which can add 3-5g net carbs each. Stick to plain fries.
– Share your fries with a friend or eat only half your order. This cuts the total carb intake in half.
– Substitute extra patties or protein style burgers instead of fries to stay low-carb.
– Request your fries lightly salted or unsalted. Salt doesn’t affect carbs but limiting it is healthy.
– Avoid dipping fries in sugary sauces like ketchup or creamy dressings. They pile on the carbs.
– Drink water or unsweetened tea instead of shakes or soda to balance your meal.
With small adjustments, you can still enjoy In-N-Out’s signature fries as an occasional treat while sticking to a low-carb or keto eating plan. Just watch your portions and toppings.
How In-N-Out Fries Fit Into Low-Carb Diets
Now that we know the carb counts, how can you fit In-N-Out french fries into a low-carb diet?
Ketogenic Diet
On keto, net carbs are strictly limited to 20-50g per day. Even a small order of fries provides around 21g net carbs, nearly a full day’s worth! So regular fries don’t fit into a keto diet.
Occasional keto treat: Order a small size and share with a friend to limit carbs.
Moderate Low-Carb Diet
Diets like paleo or primal allow up to 100g net carbs daily. A small or medium fry order can fit within those limits as an occasional treat. Just account for carbs in the rest of your meals.
High-Carb Diet
If you aren’t limiting carbs, In-N-Out fries can be enjoyed regularly! Just be mindful of portion sizes and nutritional balance in your overall diet. An order of large fries packs over 50g carbs.
So low-carb dieters can work fries from In-N-Out in sparingly, while higher carb diets have more flexibility. No matter your diet, moderation and portion control is key.
Nutrition Comparison to Other Fast Food Fries
How do In-N-Out fries stack up against other fast food chains’ fries? Here’s a nutrition comparison:
| Restaurant | Serving Size | Calories | Fat (g) | Carbs (g) | Fiber (g) | Net Carbs |
|---|---|---|---|---|---|---|
| In-N-Out (small) | 69g | 230 | 11 | 24 | 3 | 21 |
| McDonald’s (small) | 71g | 230 | 10 | 26 | 2 | 24 |
| Wendy’s (small) | 85g | 260 | 14 | 29 | 2 | 27 |
| Burger King (small) | 68g | 220 | 10 | 27 | 2 | 25 |
In-N-Out has one of the lowest carb counts among major fast food chains’ french fries, edging out McDonald’s and Burger King. Wendy’s has the highest carb fries when comparing small sizes.
This carb advantage is likely due to In-N-Out’s use of fresh, not frozen potatoes and a lighter cooking method. Their fries are lower in fat as well.
So In-N-Out fries are a win when it comes to nutrition! Just practice portion control.
Should You Eat In-N-Out Fries on a Low-Carb Diet?
When following a low-carb diet, french fries are often seen as off-limits. But In-N-Out fries can potentially fit into a low-carb lifestyle in moderation.
Here are some things to consider:
– A small order of fries is 21g net carbs, so it fits into a daily 50g low-carb diet with careful portions.
– Pair fries with a bunless burger or protein style burger wrap to balance the meal.
– Share your fries with a friend or eat only half to reduce carb intake.
– Limit fry orders to 1-2 times per month as an occasional treat. Don’t make it a daily habit.
– Account for fries by reducing carbs in your other meals that day.
– Always opt for a small fries, never large. Portion control is key!
– Avoid add-ons like cheese, chili, or sugary dipping sauces.
So with smart guidelines, an order of In-N-Out fries can be enjoyed even on a low-carb diet. Moderation and customization are key to keeping carbs in check.
Should You Eat In-N-Out Fries on Keto?
On a strict ketogenic diet, carbs are restricted heavily, usually to just 20-50g net carbs per day.
In this case, In-N-Out fries should be avoided completely or only eaten in tiny portions occasionally:
– Even a small order of fries exceeds 20g net carbs, using up a full day’s allowance.
– To stay in ketosis, limit fry orders to just once or twice a month max.
– When you do indulge, share your fries with a friend or eat just a third of the order.
– Be sure to get a burger wrapped in lettuce instead of a bun to balance the meal.
– Stay strict with carbs the rest of the day and drink extra water.
– Don’t make a habit of it! Fries can easily kick you out of ketosis.
So if you want to enjoy In-N-Out while doing keto, your best bet is to skip the fries altogether and opt for extra protein instead. Or share just a few fries on rare cheat days. Moderation is seriously key.
Healthier Fries Options at In-N-Out
If you want to enjoy the taste of In-N-Out fries but keep carbs and calories low, you do have some options:
Order Small Fries
Choosing a small fry instead of larger sizes immediately cuts over 30g of carbs and 200 calories. Enjoy just a taste without derailing your diet.
Split an Order
Sharing your fries is an easy way get to the flavor while limiting portions. Split a small order with a friend.
Fries Light
In-N-Out offers customers the ability to order fries light, which means they’ll be slightly undercooked with less time in the oil. This reduces calories and fat.
Fresh Chili Peppers
Skip high-carb chili and dressings and ask for sliced fresh chili peppers instead. This adds flavor without added carbs or sodium.
Plain Fries
Order fries plain with no salt or other toppings. This keeps sodium in check without affecting carbs.
So you can still enjoy In-N-Out’s fries on lower carb diet by customizing your order. Prioritize smaller portions, shareable orders, and healthy toppings over heavy add-ons.
Conclusion
In-N-Out’s french fries can be an enjoyable treat, even on a low-carb or keto diet. A small order contains just 21g of net carbs – modest for fast food fries.
To keep your carbohydrate intake in check, opt for a smaller size, skip high-carb toppings, share your fries, and indulge only occasionally. Pair fries with lettuce-wrapped burgers and low-carb drinks too.
With a few adjustments, you can still get a taste of these crave-worthy fries while sticking to your nutritional goals. Just practice carb awareness and portion control every time you visit In-N-Out.