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Best Low-Calorie In-N-Out Orders in 2026

The best low-calorie In-N-Out orders in 2026, from a Protein Style Cheeseburger to a lighter Double-Double, with official calories and what to skip.

Reviewed by Menu Scan Editorial TeamLast reviewed 6 min read

The short answer

The best low-calorie order at In-N-Out in 2026 is a Cheeseburger Protein Style: 280 calories and 16 grams of protein, based on In-N-Out's nutrition info. For more protein, a Double-Double Protein Style is 460 calories with 30 grams. Pair either with unsweetened iced tea or Diet Coke (0 calories), and skip the shakes (590 to 610 calories) and fries (360).

In-N-Out has one of the shortest menus in fast food: three burgers, fries, shakes and drinks. That makes it easy to plan. A plain Hamburger is 360 calories, and ordering it Protein Style, with lettuce in place of the bun, cuts it to 210.

The calories add up in the combo. A Double-Double, fries and a 15 oz shake come to about 1,580 calories. Here's what to order instead, using the official nutrition info on in-n-out.com.

What are the lowest calorie items at In-N-Out?#

The lowest calorie burger at In-N-Out is the Hamburger Protein Style, at 210 calories and 12 grams of protein. Every burger loses 150 calories when the bun is swapped for lettuce. Here's how the menu compares, from In-N-Out's nutrition info:

Item Calories Protein Sodium
Hamburger, Protein Style 210 12 g 390 mg
Cheeseburger, Protein Style 280 16 g 800 mg
Hamburger, mustard and ketchup instead of spread 300 16 g 610 mg
Hamburger 360 16 g 670 mg
Cheeseburger, mustard and ketchup instead of spread 380 20 g 1,020 mg
Cheeseburger 430 20 g 1,080 mg
Double-Double, Protein Style 460 30 g 1,390 mg
Double-Double, mustard and ketchup instead of spread 550 34 g 1,600 mg
Double-Double 610 34 g 1,670 mg
French Fries 360 6 g 150 mg
Vanilla Shake (15 fl oz) 590 16 g 360 mg
Chocolate or Strawberry Shake (15 fl oz) 610 15-16 g 350-370 mg

Nutrition from In-N-Out's official nutrition info. Burger values include onion. In-N-Out lists one size of fries.

What is the best low-calorie meal at In-N-Out?#

The best low-calorie meal at In-N-Out is a Cheeseburger Protein Style with unsweetened iced tea or a Diet Coke: 280 calories and 16 grams of protein. These orders are added up from In-N-Out's published values:

Order Calories Protein
Hamburger Protein Style + unsweetened iced tea 210 12 g
Cheeseburger Protein Style + Diet Coke 280 16 g
Hamburger (mustard and ketchup) + 15 oz Lite Pink Lemonade 310 16 g
Double-Double Protein Style + unsweetened iced tea 460 30 g
Hamburger Protein Style + Cheeseburger Protein Style 490 28 g
Hamburger Protein Style + French Fries 570 18 g
Double-Double Protein Style + milk 620 40 g

For the most protein per calorie, the Double-Double Protein Style wins at 30 grams for 460 calories. If you want fries, pair them with a Protein Style Hamburger and the meal stays under 600 calories.

How many calories does Protein Style save at In-N-Out?#

Protein Style saves 150 calories on every In-N-Out burger, because the bun is replaced with lettuce. The Hamburger goes from 360 to 210 calories, the Cheeseburger from 430 to 280, and the Double-Double from 610 to 460.

You lose a few grams of protein with the bun (4 grams on each burger) and most of the carbs: a Double-Double drops from 42 to 12 grams of carbs. Sodium drops too, by 280 mg on each burger. In-N-Out lists the Protein Style values right next to each regular burger on its nutrition page.

Does mustard and ketchup instead of spread save calories at In-N-Out?#

Yes. Ordering mustard and ketchup instead of spread saves 60 calories on a Hamburger and a Double-Double, and 50 on a Cheeseburger, according to In-N-Out's nutrition info. The Hamburger drops to 300 calories and the Double-Double to 550.

In-N-Out doesn't publish a value for a burger that is both Protein Style and made with mustard and ketchup, so treat any number for that combination as an estimate. On its own, a packet of spread is 100 calories; ketchup packets are 10 calories and mustard packets 5. Grilled onions add 15 calories, and chopped chilies and pickles add none, though pickles add 550 mg of sodium.

Are In-N-Out fries low in calories?#

No. In-N-Out fries are 360 calories with 6 grams of protein, the same calories as a plain Hamburger. They're fairly low in sodium, at 150 mg an order.

In-N-Out lists only one size of fries, so the easiest way to cut them is to share an order. Pairing fries with a Protein Style Hamburger keeps the meal at 570 calories. For another burger chain with lower calorie fry options, see our best low-calorie Five Guys orders.

What should you skip at In-N-Out when you're trying to lose weight?#

Skip the shakes, the large sodas and the full combo. These cost the most calories:

  1. Double-Double + French Fries + 15 oz Chocolate Shake: about 1,580 calories.
  2. Chocolate or Strawberry Shake (15 fl oz): 610 calories and 61 to 63 grams of sugar.
  3. Vanilla Shake (15 fl oz): 590 calories, 55 grams of sugar.
  4. 29 oz Signature Pink Lemonade: 400 calories; a 29 oz Coca-Cola is 360.
  5. Double-Double: 610 calories and 1,670 mg of sodium as served.

Drinks are an easy swap. Diet Coke, unsweetened iced tea and coffee are 0 calories, and Lite Pink Lemonade is 5 to 15 calories depending on size. Our list of the best low-calorie fast food meals has more options under 500 calories at other chains.

Is In-N-Out good for weight loss?#

In-N-Out can fit a weight-loss plan if you order burgers Protein Style and skip the shake. A 280-calorie Cheeseburger Protein Style uses less than a sixth of an 1,800-calorie day; a Double-Double combo with a shake uses nearly 90 percent of it.

Protein helps here. Higher-protein diets help preserve lean muscle and improve fullness during weight loss, according to a review in the American Journal of Clinical Nutrition, and the Double-Double Protein Style gives you 30 grams for 460 calories. The weak spot is sodium: the Double-Double Protein Style has 1,390 mg, more than half of the FDA's 2,300 mg daily limit. The Hamburger Protein Style has 390. Our guide to eating out on a calorie deficit shows how to plan the rest of the day.

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 a weight-loss 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 is the lowest calorie burger at In-N-Out?#

The Hamburger Protein Style is the lowest calorie burger at In-N-Out, with 210 calories and 12 grams of protein. A regular Hamburger on a bun is 360 calories.

How many calories are in a Double-Double Protein Style?#

A Double-Double Protein Style has 460 calories, 30 grams of protein and 1,390 mg of sodium, according to In-N-Out. The regular Double-Double is 610 calories with 34 grams of protein.

How many calories are in In-N-Out fries?#

An order of In-N-Out French Fries has 360 calories, 6 grams of protein and 150 mg of sodium. In-N-Out lists one size.

What does Protein Style mean at In-N-Out?#

Protein Style means the bun is replaced with lettuce. It saves 150 calories on any In-N-Out burger and cuts the carbs to 9 to 12 grams.

How many calories are in an In-N-Out shake?#

A 15 fl oz In-N-Out shake has 590 calories for vanilla and 610 for chocolate or strawberry, with 15 to 16 grams of protein and 55 to 63 grams of sugar.

Sources#

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