In-N-Out nutrition is the shortest chart in fast food — thirteen official rows cover the whole menu and its main variations — but it hides two genuine surprises: the fries are the lowest-sodium item in the building, and the lettuce wrap is a bigger calorie cut than going down a burger size. This page lays out the full official chart (January 2026), the protein, calorie and sodium rankings, and the complete allergen table.
Every figure is from In-N-Out’s published nutrition chart for the standard build; secret-menu items have no official panels, so they are handled — as transparent fan calculations — on the secret menu page, not mixed into this chart.
In-N-Out Nutrition Facts: The Double-Double
The Double-Double is the menu’s center of gravity: 610 calories, 34 g of fat, 42 g of carbohydrates, 34 g of protein and 1,670 mg of sodium. The protein is legitimately excellent for fast food — 34 g is protein-shake territory — and the sodium is the honest cost: 1,670 mg is about 73% of the 2,300 mg daily reference in one sandwich. Two official levers move it: Protein Style (lettuce instead of the bun) cuts it to 460 calories and 1,390 mg; mustard and ketchup instead of spread cuts it to 550 calories and 1,600 mg. Stack both levers and the Double-Double becomes a different meal entirely.
Full In-N-Out Nutrition Chart: 13 Official Rows
Every build on the official chart: the three burgers as served, their Protein Style and mustard-and-ketchup variants, the fries, and the three shakes. The same core chart appears on the In-N-Out menu pillar; this page adds the variants and the rankings.
| Item | Calories | Total Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|
| Hamburger with Onion | 360 | 16 g | 38 g | 16 g | 670 mg |
| Cheeseburger with Onion | 430 | 21 g | 40 g | 20 g | 1,080 mg |
| Double-Double® with Onion | 610 | 34 g | 42 g | 34 g | 1,670 mg |
| Hamburger, Protein Style | 210 | 14 g | 9 g | 12 g | 390 mg |
| Cheeseburger, Protein Style | 280 | 19 g | 11 g | 16 g | 800 mg |
| Double-Double®, Protein Style | 460 | 32 g | 12 g | 30 g | 1,390 mg |
| French Fries | 360 | 15 g | 49 g | 6 g | 150 mg |
| Chocolate Shake | 610 | 30 g | 74 g | 16 g | 370 mg |
| Vanilla Shake | 590 | 31 g | 66 g | 16 g | 360 mg |
| Strawberry Shake | 610 | 30 g | 74 g | 15 g | 350 mg |
| Hamburger, Mustard & Ketchup | 300 | 10 g | 38 g | 16 g | 610 mg |
| Cheeseburger, Mustard & Ketchup | 380 | 15 g | 39 g | 20 g | 1,020 mg |
| Double-Double®, Mustard & Ketchup | 550 | 27 g | 41 g | 34 g | 1,600 mg |
Highest Protein at In-N-Out
Beef is the whole menu, so the protein table is a burger table. The Double-Double’s 34 g leads, and even the lettuce-wrapped version keeps 30 g — the bun was never where the protein lived.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Double-Double® with Onion | 610 | 34 g | 1,670 mg |
| Double-Double®, Mustard & Ketchup | 550 | 34 g | 1,600 mg |
| Double-Double®, Protein Style | 460 | 30 g | 1,390 mg |
| Cheeseburger with Onion | 430 | 20 g | 1,080 mg |
| Cheeseburger, Mustard & Ketchup | 380 | 20 g | 1,020 mg |
Lowest Calorie In-N-Out Items
The Protein Style Hamburger — 210 calories with 12 g of protein — is the lightest real meal in the building, and the only sub-250-calorie burger at any major chain that is still recognizably the restaurant’s actual product. Add fries (360) and a zero-calorie drink and the full tray lands at 570.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| Hamburger, Protein Style | 210 | 12 g | 390 mg |
| Cheeseburger, Protein Style | 280 | 16 g | 800 mg |
| Hamburger, Mustard & Ketchup | 300 | 16 g | 610 mg |
| Hamburger with Onion | 360 | 16 g | 670 mg |
| French Fries | 360 | 6 g | 150 mg |
Lowest Sodium Picks at In-N-Out
The chart’s party trick: the French fries — hand-cut, cooked in sunflower oil, salted once — carry just 150 mg of sodium, less than half the shakes and a tenth of the Double-Double. If sodium is your constraint, the order writes itself: Protein Style burger (390–800 mg), fries, unsweetened tea.
| Item | Calories | Protein | Sodium |
|---|---|---|---|
| French Fries | 360 | 6 g | 150 mg |
| Strawberry Shake | 610 | 15 g | 350 mg |
| Vanilla Shake | 590 | 16 g | 360 mg |
| Chocolate Shake | 610 | 16 g | 370 mg |
| Hamburger, Protein Style | 210 | 12 g | 390 mg |
In-N-Out Allergen Information
From In-N-Out’s official allergen chart: wheat lives only in the buns (so Protein Style removes it), the shakes and cheese carry milk, and the restaurants use no peanuts, tree nuts, fish or shellfish at all. Bun production has a regional may-contain footnote for sesame and soy, and shared prep areas mean cross-contact is always possible.
| Item | Milk | Egg | Wheat | Soy | Peanut | Tree Nut | Fish | Shellfish | Sesame |
|---|---|---|---|---|---|---|---|---|---|
| Hamburger with Onion | — | Yes | Yes | — | — | — | — | — | Yes |
| Cheeseburger with Onion | Yes | Yes | Yes | Yes | — | — | — | — | Yes |
| Double-Double® with Onion | Yes | Yes | Yes | Yes | — | — | — | — | Yes |
| French Fries | — | — | — | — | — | — | — | — | — |
| Chocolate Shake | Yes | — | — | Yes | — | — | — | — | — |
| Strawberry Shake | Yes | — | — | — | — | — | — | — | — |
| Vanilla Shake | Yes | — | — | — | — | — | — | — | — |
Best In-N-Out Picks by Goal
Maximum protein: the Double-Double as served (34 g) — or two Protein Style hamburgers (24 g combined, 420 calories) if volume matters more than density. Lightest full meal: Protein Style Hamburger (210), fries (360) and unsweetened iced tea (0) = 570 calories with room to spare. Lowest sodium tray: fries plus a shake sounds like a joke until you read the chart — 150 mg and 350–370 mg respectively; among savories, the Protein Style Hamburger (390 mg) is the pick. The honest splurge: a standard Double-Double and fries (970 calories) still undercuts most chains’ flagship combos.
In-N-Out Nutrition FAQs
How many calories are in a Double-Double?
610 calories, with 34 g of fat, 42 g of carbs, 34 g of protein and 1,670 mg of sodium, per In-N-Out’s official chart. Protein Style brings it to 460 calories.
What is the healthiest order at In-N-Out?
A Protein Style Hamburger (210 calories, 12 g protein, 390 mg sodium) with unsweetened iced tea. If you want fries too — and the fries are only 150 mg of sodium — the tray totals 570 calories.
Why do some sites list the Double-Double at 670 calories?
They are copying In-N-Out’s superseded older chart. The current official chart (January 2026) lists 610. The same update moved the Hamburger from 390 to 360 and the Cheeseburger from 480 to 430 — this page uses the current figures throughout.
Are In-N-Out fries really low sodium?
Yes — 150 mg, the lowest savoury figure on the chart, because they are cut fresh and salted once. For comparison, the Double-Double carries 1,670 mg and the shakes 350–370 mg.
Does In-N-Out publish secret menu nutrition?
No — Animal Style, the Flying Dutchman and the stacked builds have no official panels. Our secret menu guide calculates them from the official components and labels every figure as an estimate.
Is In-N-Out gluten-free friendly?
Relatively: wheat exists only in the buns, so Protein Style burgers and the fries are the route, and the restaurants use no peanut, tree nut, fish or shellfish ingredients. In-N-Out still guarantees nothing — shared prep areas can cross-contact.
Conclusion
Thirteen rows, no fine print: In-N-Out’s chart rewards the lettuce wrap, respects the fries, and puts its one real warning — the Double-Double’s sodium — in plain sight. Build your order from the chart above, price it on the full menu, and if you are eating on a budget, the coupons and deals page explains how saving works at a chain that has never printed a coupon.
Nutrition and allergen data from In-N-Out’s official charts (January 2026), checked October 2026. In-N-Out Burger and Double-Double are trademarks of In-N-Out Burgers; this site is not affiliated with In-N-Out.
