Muscle Gain
What Are the Best High-Protein Orders at In-N-Out?
The best high-protein In-N-Out orders in 2026, from a Double-Double Protein Style to two-burger meals, with official calories, protein and what to skip.
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The short answer
The best high-protein order at In-N-Out is a Double-Double Protein Style: 460 calories and 30 grams of protein, based on In-N-Out's nutrition info. Add a 10 oz milk and the meal reaches 620 calories and 40 grams. For a bigger appetite, two Double-Doubles Protein Style come to 920 calories and 60 grams. Skip the shakes, which have 15 to 16 grams of protein for about 600 calories.
In-N-Out's menu is short, so the protein question comes down to how many patties you order and what you drink with them. The Double-Double, with two beef patties and two slices of cheese, has 34 grams of protein. Ordering it Protein Style, wrapped in lettuce instead of a bun, keeps 30 of those grams and cuts 150 calories.
Fries and shakes add a lot of calories without much protein. Here's what to order, using the official nutrition info on in-n-out.com.
What has the most protein at In-N-Out?#
The Double-Double has the most protein of any item In-N-Out publishes numbers for, at 34 grams for 610 calories. Per calorie, the Double-Double Protein Style is the best burger, at about 6.5 grams of protein per 100 calories. Here's how the menu compares, from In-N-Out's nutrition info:
| Item | Calories | Protein | Protein per 100 cal | Sodium |
|---|---|---|---|---|
| Double-Double, Protein Style | 460 | 30 g | 6.5 g | 1,390 mg |
| Milk (10 fl oz, 2%) | 160 | 10 g | 6.3 g | 160 mg |
| Double-Double, mustard and ketchup instead of spread | 550 | 34 g | 6.2 g | 1,600 mg |
| Cheeseburger, Protein Style | 280 | 16 g | 5.7 g | 800 mg |
| Hamburger, Protein Style | 210 | 12 g | 5.7 g | 390 mg |
| Double-Double | 610 | 34 g | 5.6 g | 1,670 mg |
| Cheeseburger, mustard and ketchup instead of spread | 380 | 20 g | 5.3 g | 1,020 mg |
| Hamburger, mustard and ketchup instead of spread | 300 | 16 g | 5.3 g | 610 mg |
| Cheeseburger | 430 | 20 g | 4.7 g | 1,080 mg |
| Hamburger | 360 | 16 g | 4.4 g | 670 mg |
| Vanilla Shake (15 fl oz) | 590 | 16 g | 2.7 g | 360 mg |
| Chocolate Shake (15 fl oz) | 610 | 16 g | 2.6 g | 370 mg |
| French Fries | 360 | 6 g | 1.7 g | 150 mg |
Nutrition from In-N-Out's official nutrition info. Burger values include onion. In-N-Out lists one size of fries and doesn't publish values for Not So Secret Menu items like the 3x3 or 4x4.
What is the best high-protein meal at In-N-Out?#
The best high-protein meal at In-N-Out is a Double-Double Protein Style with a milk: about 620 calories and 40 grams of protein. These orders are added up from In-N-Out's published item values:
| Order | Calories | Protein |
|---|---|---|
| Double-Double Protein Style + unsweetened iced tea | 460 | 30 g |
| Double-Double Protein Style + milk | 620 | 40 g |
| Double-Double Protein Style + Cheeseburger Protein Style | 740 | 46 g |
| Double-Double + milk | 770 | 44 g |
| Double-Double + Cheeseburger Protein Style | 890 | 50 g |
| 2 Double-Doubles Protein Style | 920 | 60 g |
| 2 Double-Doubles | 1,220 | 68 g |
The Double-Double Protein Style with milk is the best balance of protein and calories. If you want 50 grams or more in one meal, a second burger gets you there; two Protein Style Double-Doubles save 300 calories over two regular ones and give up only 8 grams of protein.
Does Protein Style add protein at In-N-Out?#
No. Protein Style doesn't add protein; it removes the bun, which takes away 150 calories and 4 grams of protein from every burger. A Double-Double drops from 610 calories and 34 grams to 460 calories and 30 grams.
The name refers to the lettuce wrap, not extra meat. What it does is raise protein per calorie, because the bun is mostly carbs: the Double-Double goes from 42 to 12 grams of carbs. If your goal is the most protein no matter the calories, keep the bun. If you're watching calories too, go Protein Style. Our best low-calorie In-N-Out orders cover the lightest versions of each burger.
How much protein is in a 3x3 or 4x4 at In-N-Out?#
In-N-Out doesn't publish nutrition for the 3x3 or 4x4, so there's no official protein number for either. Both are on its Not So Secret Menu: the 3x3 has three patties and three slices of cheese, and the 4x4 has four of each.
You can get a rough idea from In-N-Out's own numbers. The Double-Double has one more patty and one more slice of cheese than the Cheeseburger, and the difference between them is 180 calories and 14 grams of protein. Each extra layer on a bigger burger adds something close to that, but treat any total you work out as an estimate, not an In-N-Out value. Ordering two Double-Doubles gets you a known number instead: 68 grams. If you want a triple with an official number, Shake Shack lists its Triple Hamburger at 63 grams of protein for 750 calories; see our best high-protein Shake Shack orders.
Are In-N-Out shakes a good source of protein?#
No. A 15 fl oz In-N-Out shake has 15 to 16 grams of protein but 590 to 610 calories and 55 to 63 grams of sugar. That's under 3 grams of protein per 100 calories.
The 10 oz milk is the better drink if you want protein: 10 grams for 160 calories. Unsweetened iced tea, Diet Coke and coffee have 0 calories, so they keep the burger doing all the protein work.
What should you skip at In-N-Out when you want protein?#
Skip the shakes, fries and the full combo. They add the most calories for the least protein:
- Double-Double + French Fries + 15 oz Chocolate Shake: about 1,580 calories for 56 grams of protein.
- Chocolate or Strawberry Shake (15 fl oz): 610 calories for 15 to 16 grams.
- French Fries: 360 calories for 6 grams of protein.
- Hamburger: 360 calories for 16 grams, the lowest ratio of any burger with a bun.
- 29 oz Signature Pink Lemonade: 400 calories and no protein; a 29 oz Coca-Cola is 360.
If you want fries, share an order and keep the burger Protein Style. A Double-Double Protein Style with fries is about 820 calories and 36 grams of protein.
Is In-N-Out good for building muscle?#
In-N-Out can work for building muscle if you order Double-Doubles and skip the shake. One Double-Double Protein Style with milk gets you 40 grams of protein for about 620 calories, which is a solid share of a lifter's day.
That matters if you train. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day. The weak spot at In-N-Out is sodium: two Double-Doubles Protein Style have 2,780 mg, more than the FDA's 2,300 mg daily limit. Our guide to high protein fast food compares the best orders across chains, and our best high-protein Burger King orders cover another burger chain.
At a local burger stand that doesn't post nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each item from the menu descriptions, then labels the best matches for your goal. Treat the results as estimates, not lab values. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What has the most protein at In-N-Out?#
The Double-Double has the most protein of any item with published nutrition, at 34 grams for 610 calories. Two Double-Doubles make a meal of 68 grams for 1,220 calories.
How much protein is in a Double-Double Protein Style?#
A Double-Double Protein Style has 30 grams of protein, 460 calories and 1,390 mg of sodium, according to In-N-Out. The regular Double-Double has 34 grams for 610 calories.
How much protein is in an In-N-Out cheeseburger?#
An In-N-Out Cheeseburger has 20 grams of protein and 430 calories. Ordered Protein Style, it has 16 grams for 280 calories.
Does In-N-Out publish nutrition for the 4x4?#
No. In-N-Out's nutrition info covers the Hamburger, Cheeseburger and Double-Double, but not Not So Secret Menu items like the 3x3 and 4x4. Any protein number you see for them is an estimate.
Is In-N-Out milk high in protein?#
In-N-Out's 10 oz 2% milk has 10 grams of protein for 160 calories. That's more protein per calorie than any shake, which has 15 to 16 grams for about 600 calories.
Sources#
- In-N-Out Burger: Nutrition Info, official values for burgers, Protein Style, the mustard and ketchup option, fries, shakes, milk and drinks
- In-N-Out Burger: Not So Secret Menu, descriptions of the 3x3, 4x4, Protein Style and Animal Style
- In-N-Out Burger: Menu, the current menu and burger ingredients
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Sodium in Your Diet, the 2,300 mg daily sodium limit