What is the healthiest burger at In-N-Out?

In-N-Out Burger is a popular fast food chain known for its simple menu of burgers, fries, and shakes. With a focus on quality ingredients and freshness, In-N-Out has garnered a loyal following of burger enthusiasts. However, as a fast food chain, some may wonder if any of the burgers at In-N-Out could be considered a healthy option.

Nutritional Information at In-N-Out

Luckily, In-N-Out provides detailed nutritional information for all of its menu items on its website. This makes it easy for customers to make informed choices about what they choose to order. When examining the nutrition facts of In-N-Out’s burgers, there are definitely healthier options than others.

Some factors that impact the overall health profile of a burger include:

  • Calories
  • Total fat
  • Saturated fat
  • Trans fat
  • Cholesterol
  • Sodium
  • Carbohydrates
  • Sugar
  • Protein
  • Vitamins and minerals

By comparing the nutritional values across all of In-N-Out’s burgers, we can determine which options may fit better into a balanced, healthy diet.

The Standard Hamburger

One of the simplest burgers at In-N-Out is their standard hamburger. Here are the basic nutrition facts for an In-N-Out hamburger:

Nutrition Facts Standard Hamburger
Calories 240
Total Fat 9g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 25mg
Sodium 490mg
Total Carbohydrates 26g
Sugar 3g
Protein 12g

With 240 calories and 12g of protein, the standard hamburger makes a reasonably healthy fast food choice. It is lower in calories, fat, and sodium than many other basic hamburgers from fast food chains. The saturated fat content is moderate and there are zero trans fats. At only 3g of sugar as well, the standard hamburger avoids being too high in blood sugar spiking carbohydrates.

The Cheeseburger

For those who want to add cheese to their burger, In-N-Out offers the simple cheeseburger. Here is the nutrition profile:

Nutrition Facts Cheeseburger
Calories 310
Total Fat 14g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 45mg
Sodium 630mg
Total Carbohydrates 26g
Sugar 3g
Protein 15g

Adding cheese increases the calories, fat, saturated fat, cholesterol, and sodium. The total fat jumps to 14g, and the saturated fat rises to 6g with the cheese. However, the protein also increases to 15g making it a more filling burger. The sugar and carbohydrates stay low. Overall, while not the healthiest option, the simple cheeseburger remains a reasonable fast food choice in moderation.

The Double-Double

One of In-N-Out’s most famous menu items is the Double-Double. This burger comes with two beef patties and two slices of cheese. Here are the nutrition facts:

Nutrition Facts Double-Double
Calories 670
Total Fat 39g
Saturated Fat 16g
Trans Fat 1.5g
Cholesterol 130mg
Sodium 1280mg
Total Carbohydrates 45g
Sugar 9g
Protein 43g

With two patties and extra cheese, the Double-Double packs a caloric punch. It contains 670 calories, 39g of total fat, and 16g of saturated fat. The trans fat increases to 1.5g as well. Furthermore, the sodium shoots up to 1280mg, approaching half of the daily recommended limit. While the protein rises to 43g, the extra carbohydrates and sugar reduce the Double-Double’s health profile. This burger would be considered one of the less healthy options on the menu.

The Protein Style Burger

For those avoiding carbs, In-N-Out offers the ability to make any burger “Protein Style”. This replaces the bun with lettuce wrap. Here is how this impacts the nutrition on a standard burger:

Nutrition Facts Protein Style Burger
Calories 240
Total Fat 9g
Saturated Fat 3.5g
Trans Fat 0g
Cholesterol 25mg
Sodium 490mg
Total Carbohydrates 11g
Fiber 2g
Sugar 3g
Protein 12g

Ordering protein style keeps the calories, fat, cholesterol, and protein the same. However, it reduces the carbohydrates, sugar, and sodium since you are removing the bun. This makes it one of the healthier burger options for low carb diets. The added fiber from the lettuce also gives it more nutritional value.

The Flying Dutchman

For an extremely low carb choice, In-N-Out offers the Flying Dutchman. This is two burger patties wrapped in lettuce with no cheese or other toppings. Here is the nutrition profile:

Nutrition Facts Flying Dutchman
Calories 410
Total Fat 15g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 50mg
Sodium 370mg
Total Carbohydrates 2g
Fiber 1g
Sugar 0g
Protein 21g

With only 2g net carbs and no sugar, the Flying Dutchman represents one of the lowest carb options on the menu. It also provides a solid protein punch with 21g. However, the extra patty does increase the calories, fat, and cholesterol compared to a single burger. Overall, it makes a good choice for low carb, high protein diets.

Vegetarian Options

For vegetarians or vegans looking for a meatless option, In-N-Out offers the Veggie Burger and the Grilled Cheese Sandwich. Here are the nutrition profiles:

Nutrition Facts Veggie Burger Grilled Cheese Sandwich
Calories 310 440
Total Fat 12g 28g
Saturated Fat 2g 12g
Trans Fat 0g 0g
Cholesterol 0mg 90mg
Sodium 520mg 1360mg
Total Carbohydrates 35g 33g
Sugar 5g 3g
Protein 16g 21g

The Veggie Burger contains zero cholesterol since it is plant-based. It also has slightly lower saturated fat than a beef burger. However, it has higher overall carbohydrates and more sugar. The Grilled Cheese Sandwich is very high in total fat at 28g, and extremely high in sodium at 1360mg. But it is lower in sugar. For vegetarians, the Veggie Burger would likely be the healthier choice over the Grilled Cheese.

Healthiest Burger Choices

Lowest Calories

If limiting calories is your priority, the healthiest choices are:

  1. Hamburger (240 calories)
  2. Cheeseburger (310 calories)
  3. Veggie Burger (310 calories)

Lowest Carbs

If you are watching carbs, go for:

  1. Flying Dutchman (2g net carbs)
  2. Protein Style Burger (11g net carbs)

Highest Protein

To maximize protein, choose:

  1. Double-Double (43g protein)
  2. Flying Dutchman (21g protein)

Lowest Fat

For the lowest fat content, opt for:

  1. Hamburger (9g fat)
  2. Veggie Burger (12g fat)

Healthy Customization Options

There are also small customizations you can make to any In-N-Out burger order to increase the nutrition:

  • Protein style – replaces bun with lettuce for fewer carbs
  • Easy on the sauce – limits higher calorie spread
  • Extra veggies – adds fiber and nutrients from produce
  • Sub side salad – trades fries for a healthier salad option
  • No salt on fries – reduces sodium intake

With the right customizations and choices, you can craft a relatively balanced meal at In-N-Out. While no fast food will be as healthy as a homemade meal, being mindful of what you order can still keep you on track with your nutrition goals.


When dining at In-N-Out, the healthiest burger choices focus on limiting calories, fat, carbs, and sodium while maximizing protein. The standard hamburger, cheeseburger, protein style burgers, and veggie burger provide reasonable nutritional options. Avoid doubling up on patties and cheese or choosing high carb buns to keep the meal balanced. With smart customizations and side choices, you can satisfy a craving at In-N-Out without derailing your diet.

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