How many calories are in an In-N-Out Double-Double?

A standard In-N-Out Double-Double has 670 calories with 41g of protein, 39g of carbs, and 41g of fat. Ordering it Protein Style (lettuce wrap) reduces it to 520 calories while keeping all 41g of protein.

What is Protein Style at In-N-Out?

Protein Style means your burger is wrapped in lettuce instead of a bun. This saves about 150 calories and 35g of carbs, making it the best keto-friendly option at In-N-Out.

What are the best high-protein options at In-N-Out?

The best high-protein options are the Double-Double Protein Style (41g protein, 520 calories) and 3x3 Protein Style (55g protein). For even more protein, order a Flying Dutchman (two patties, two cheese slices, nothing else).

What is the healthiest thing to order at In-N-Out?

The healthiest substantial meal is a Hamburger Protein Style (240 calories, 16g protein) or the Double-Double Protein Style (520 calories, 41g protein). Skip the fries or share them to keep calories reasonable.

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

A regular order of In-N-Out fries has 395 calories with 54g carbs. Well-done fries have the same macros but are crispier. Animal Style fries add cheese and spread, bringing them to about 750 calories.

What's on the In-N-Out secret menu?

The secret menu includes Animal Style (grilled onions, extra spread, pickles), Protein Style (lettuce wrap), 3x3 and 4x4 (extra patties), Flying Dutchman (just meat and cheese), and Animal Style Fries (cheese, spread, grilled onions on fries).

Are In-N-Out burgers healthy?

In-N-Out uses fresh ingredients - never frozen beef, hand-cut fries, and no freezers or heat lamps. For fast food, it's a relatively clean option. The Protein Style lettuce wrap makes it genuinely macro-friendly.

What is Animal Style at In-N-Out?

Animal Style adds mustard-grilled patty, extra spread, grilled onions, and pickles to your burger. It adds approximately 100 calories to a regular burger. You can order both burgers and fries Animal Style. The fries version includes cheese and spread on top.

How much protein is in In-N-Out spread?

In-N-Out spread contains minimal protein (less than 1g) and adds about 80 calories per serving. It's a Thousand Island-style sauce made with mayo, ketchup, and sweet pickle relish. For lower calories, ask for light spread or no spread.

Is In-N-Out keto-friendly?

Yes, In-N-Out is one of the most keto-friendly fast food options. Order any burger Protein Style for a lettuce wrap (only 11g net carbs for a Double-Double). The Flying Dutchman has just 1g carbs. Avoid the fries and shakes to stay in ketosis.

In-N-Out Macros: Complete Nutrition Guide for Every Menu Item

Name: In-N-Out
Price range: $$

In-N-Out Burger is a West Coast legend with a cult following—and for good reason. Fresh beef that’s never frozen, hand-cut fries, and a simple menu that you can actually memorize. For macro trackers, In-N-Out offers something rare: genuinely good bunless options with their famous “Protein Style” lettuce wraps.

This guide covers every In-N-Out menu item and secret menu hack so you can enjoy those fresh flavors while hitting your macros.

Why In-N-Out Works for Macro Tracking

Protein Style – Any burger wrapped in lettuce instead of a bun
Simple menu – Easy to know exactly what you’re getting
Fresh ingredients – Never frozen beef, no additives
Customizable – Secret menu options for every goal
Consistent – Same quality across all locations

In-N-Out Burgers Macros (Standard)

Burger	Calories	Protein (g)	Carbs (g)	Fat (g)
Hamburger	390	16	39	19
Cheeseburger	480	22	39	27
Double-Double	670	41	39	41
3x3 (3 patties, 3 cheese)	860	55	41	55
4x4 (4 patties, 4 cheese)	1,050	68	43	69

Best protein-to-calorie: Double-Double (41g protein, 670 cal) Note: 3x3 and 4x4 are “secret menu” items but available at any location.

In-N-Out Protein Style Macros (Lettuce Wrap)

This is where In-N-Out shines for macro trackers. “Protein Style” wraps your burger in crisp lettuce instead of a bun.

Burger (Protein Style)	Calories	Protein (g)	Carbs (g)	Fat (g)
Hamburger Protein Style	240	13	11	17
Cheeseburger Protein Style	330	18	11	25
Double-Double Protein Style	520	33	11	39
3x3 Protein Style	710	51	13	53
4x4 Protein Style	900	68	15	67

Game changer: Double-Double Protein Style – 520 calories with 33g protein and only 11g carbs. Perfect for keto or low-carb diets.

In-N-Out Animal Style Macros

Animal Style adds grilled onions, extra spread, mustard-grilled patty, and pickles. Delicious, but adds calories.

Burger (Animal Style)	Calories	Protein (g)	Carbs (g)	Fat (g)
Hamburger Animal Style	480	17	42	27
Cheeseburger Animal Style	590	23	42	35
Double-Double Animal Style	770	43	42	52

Animal Style Protein Style: You can combine them! Get Animal Style with a lettuce wrap for the best of both worlds.

Burger (Animal + Protein Style)	Calories	Protein (g)	Carbs (g)	Fat (g)
Double-Double Animal + Protein Style	620	40	14	50

In-N-Out Fries Macros

Fries	Calories	Protein (g)	Carbs (g)	Fat (g)
Fries (Regular)	395	7	54	18
Fries Well-Done	395	7	54	18
Fries Light	395	7	54	18
Animal Style Fries	750	17	67	48

Note: Well-Done and Light fries have the same macros—just different crispiness.

Warning: Animal Style Fries nearly double the calories (750 vs 395) due to cheese and spread.

Flying Dutchman

Two beef patties with two slices of cheese. No bun, no veggies, nothing else. Pure protein and fat.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Flying Dutchman	330	22	1	25

Perfect for keto: Almost zero carbs with solid protein.

Grilled Cheese

No meat, just cheese and spread on a toasted bun.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Cheese	380	10	39	20

Veggie Burger

All the fixings without the meat patty.

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Veggie Burger	320	8	40	15

In-N-Out Drinks Macros

Drink	Calories	Carbs (g)
Coca-Cola (Regular)	200	55
Diet Coke	0	0
Iced Tea (Unsweetened)	0	0
Lemonade	180	46
Pink Lemonade	180	46
Dr. Pepper	200	54
7-Up	190	52

Best choice: Diet Coke, Unsweetened Iced Tea (0 calories)

In-N-Out Shakes Macros

Shake	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Shake	590	9	72	29
Vanilla Shake	580	9	67	31
Strawberry Shake	590	8	72	30
Neapolitan (secret menu)	585	9	70	30

Reality check: Shakes add 580-590 calories. That’s nearly another meal.

Best In-N-Out Orders by Goal

Best High-Protein In-N-Out Order

Protein Stack

Double-Double Protein Style
Extra Flying Dutchman patties on top (+$2.10)

Macros: 850 calories | 55g protein | 12g carbs | 64g fat

Best Low-Calorie In-N-Out Order (Under 400 Cal)

Light & Lean

Hamburger Protein Style
Diet Coke or water

Macros: 240 calories | 13g protein | 11g carbs | 17g fat

Best Keto In-N-Out Order

Zero-Carb Dream

Double-Double Protein Style Animal Style
Flying Dutchman on the side

Macros: 950 calories | 62g protein | 15g carbs | 75g fat

Best Balanced In-N-Out Order

The Classic Done Right

Double-Double
Split fries with someone (half portion)

Macros: 868 calories | 45g protein | 66g carbs | 50g fat

How to Customize Your In-N-Out Order

To Maximize Protein:

Go Double-Double minimum – Two patties = 33g+ protein
3x3 or 4x4 for serious protein (55-68g)
Add a Flying Dutchman as a side for extra patties
Always Protein Style – Same protein, fewer carbs

To Minimize Calories:

Protein Style everything – Saves 150 calories per burger
Skip Animal Style – Saves 100 calories on burgers
Skip fries – Saves 395 calories
Skip shakes – Saves 580-590 calories
Water or diet soda – Save 200 calories

To Reduce Carbs:

Protein Style is non-negotiable – Only 11g carbs
Flying Dutchman for almost zero carbs (1g)
Skip fries – 54g carbs saved
No ketchup – It has sugar
Skip the shake – 67-72g carbs saved

Mustard grilled patty – Adds flavor, no extra calories
Chopped chiles – Spicy, zero calories
Extra spread – Adds about 80 calories
Cold cheese – Unmelted cheese on top
Medium rare patty – Cooked pink (some locations)

Complete In-N-Out Meal Combinations

Meal	Calories	Protein	Carbs	Fat
Hamburger Protein Style	240	13g	11g	17g
Double-Double Protein Style	520	33g	11g	39g
Cheeseburger + Half Fries	678	26g	66g	36g
Double-Double + Regular Fries	1,065	48g	93g	59g
Flying Dutchman x2	660	44g	2g	50g
Double-Double Animal Style + Fries + Shake	1,755	52g	161g	100g

Note: That last combo is almost a full day’s calories for most people.

In-N-Out vs Other Burger Chains

How does In-N-Out compare for macros?

Restaurant	Similar Burger	Calories	Protein
In-N-Out	Double-Double	670	41g
Five Guys	Little Cheeseburger	550	27g
McDonald’s	Double Quarter Pounder	740	48g
Wendy’s	Dave’s Double	810	48g
Shake Shack	ShackBurger	530	28g

In-N-Out’s Double-Double offers excellent protein at a moderate calorie count—and Protein Style makes it one of the most macro-friendly options anywhere.

The Protein Style Advantage

Here’s why In-N-Out is a macro tracker’s favorite:

Burger	With Bun	Protein Style	Calories Saved
Hamburger	390	240	150
Cheeseburger	480	330	150
Double-Double	670	520	150
3x3	860	710	150

That’s 150 calories and 28g+ carbs saved just by saying two words: “Protein Style.”

Common In-N-Out Ordering Mistakes

Not knowing about Protein Style – Always an option, always worth it
Getting Animal Style Fries – Nearly doubles the fry calories
Adding a shake – 580+ calories on top of your meal
Ordering 4x4 with fries – Over 1,500 calories
Thinking “fresh” means “low calorie” – Fresh beef is still calorie-dense
Skipping customization – The secret menu exists for a reason

In-N-Out Meal Prep Hack

Unlike most fast food, In-N-Out doesn’t survive well for later. But you can:

Order extra Flying Dutchman patties and refrigerate
Protein Style travels better than buns (no soggy bread)
Get lettuce and tomato on the side if eating later

The Bottom Line

In-N-Out is one of the most macro-friendly fast food options available, thanks to Protein Style lettuce wraps and genuinely fresh ingredients. The key is leveraging their customization options.

Key takeaways:

Protein Style saves 150 calories and 28g+ carbs on any burger
Double-Double Protein Style is the sweet spot (520 cal, 33g protein)
Flying Dutchman is perfect for keto (1g carbs)
Skip Animal Style Fries – They’re 750 calories
Shakes are dessert – Budget 580+ calories accordingly
Fresh doesn’t mean low-cal – Plan ahead

Whether you’re following flexible dieting or strict macro counting, In-N-Out can fit your plan when you order strategically. The Protein Style option alone puts it ahead of most fast food for macro-conscious eaters.

Ready to calculate how In-N-Out fits your daily targets? Try our free macro calculator.

Looking for other burger options? Check out our guides to Five Guys macros, Shake Shack macros, and McDonald’s macros.