Ahh, the classic burger and fries. If you’re a fan and happen to be near one of the United States’ 400 or so In-N-Out locations, you’ll LOVE their menu.
In-N-Out’s simple menu consists only of burgers and fries! You might be surprised at just HOW simple their menu is. Any guesses on the number of choices?
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If we’re strictly talking about food menu items, there are only four total (including fries) — much smaller than, say, McDonald’s menu options.
In-N-Out’s simple menu means there should hopefully be minimal stress when ordering, since the choices won’t overwhelm you.
For the more health-conscious, are you curious which meals a nutrition expert would recommend at In-N-Out? I’m glad you asked!
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I’m a Registered Dietitian (AKA ‘Nutrition Experts’), and I’m going to fill you in on the modifications I recommend to make the most of In-N-Out’s menu and order the best meals. But first, a quick disclaimer…
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Fast food and restaurant food are typically high in sodium (salt). If I considered the sodium content, none of the menu items would make the cut. I’ll consider the macronutrients (calories, fat, carbohydrates, and protein), but if you’re on a low-sodium diet for health reasons, these meals aren’t recommended.
Now let’s dig into the menu, and at the end I’ll reveal which one I think is the best meal!
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You’ll see “protein style” a lot in this lineup. “Protein style” is In-N-Out’s term for nixing the bun and opting for your burger to be wrapped in lettuce. Not only does this help to cut down on calories, but it lowers the carbohydrate (carb) content significantly (by around 30 grams), which is good news if you’re limiting your carb intake.
Nutrition stats: 200 calories,14 grams of fat (4.5 grams saturated), 8 grams of carbohydrates,12 grams of protein
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If you prefer cheese on your burgers (I know I do!), this version is slightly higher in calories and fat from the cheese, but it’s also higher in filling protein. As always, I suggest protein-style for these (and pretty much all) burgers. Why? Buns are usually made of refined flour, which doesn’t have much nutritional benefit.
Nutrition stats: 270 calories, 19 grams of fat (8 grams saturated), 10 grams of carbohydrates, 16 grams of protein
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The last burger on In-N-Out’s menu is also the biggest, thanks to an extra beef patty. This extra patty and slice of cheese increase the protein content, but also the saturated fat content, which isn’t ideal.
If you have a big appetite and are going for the Double Double, I suggest nixing the standard “spread” In-N-Out puts on their burgers (it includes mayo) and choosing ketchup and mustard instead. This swap will cut down on fat by 7 grams, which includes 1 gram of saturated fat.
Nutrition stats (as ordered above): 450 calories, 25 grams of fat (14 grams saturated), 12 grams of carbohydrates, 32 grams of protein
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Fries go with burgers like peanut butter goes with jelly. To be more health-conscious, consider splitting a regular order of fries with a friend! Doing so will cut the calories by 180 and save you around 8 grams of fat.
Nutrition stats: 180 calories, 8 grams of fat (<1 gram saturated), 25 grams of carbohydrates, 3 grams of protein
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I know this one isn’t a meal, but what you drink WITH the meal is equally important nutrition-speaking.
If you’re looking for something besides water to wash down your burger and fries, I suggest the unsweetened iced tea either as-is or with your choice of sweetener. (Stevia is the sweetener I recommend.)
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Let’s look at those In-N-Out menu items again:
#1: Hamburger with onion (protein style)
#2: Cheeseburger with onion (protein style)
#3: Double Double with onion (protein style) + swap mustard/ketchup for standard “spread”
#4: Half an order of fries
#5: Unsweetened iced tea
Which one do I think gains the title of “the best” menu item nutritionally? Drumroll, please…
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I have to go with the cheeseburger (protein style)! The hamburger is slightly lower in calories and saturated fat, but the protein boost from the cheese makes the cheeseburger more of a filling choice (not to mention the flavor boost). That just leaves one question…
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Which menu item would you choose from my top choices? Let me know in the comments!
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