Restaurants
Lowest calorie In-N-Out orders
The lightest mains, sides, sauces and drinks at In-N-Out, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: In-N-Out nutrition.
In-N-Out meals, added up
A lighter meal: 300 kcal
The most protein-dense main between 250 and 450 kcal, with a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hamburger with Onion (Mustard & Ketchup instead of Spread) | 300 | 16 g | 38 g | 10 g |
| Coffee | 0 | 0 g | 0 g | 0 g |
| Total | 300 | 16 g | 38 g | 10 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the Hamburger with Onion (Mustard & Ketchup instead of Spread) at 300 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hamburger with Onion (Mustard & Ketchup instead of Spread) | 300 | 16 g | 38 g | 10 g |
| Hamburger with Onion | 360 | 16 g | 38 g | 16 g |
| Cheeseburger with Onion (Mustard & Ketchup Instead of Spread) | 380 | 20 g | 39 g | 15 g |
| Cheeseburger with Onion | 430 | 20 g | 40 g | 21 g |
| Double-Double with Onion (Mustard & Ketchup instead of Spread) | 550 | 34 g | 41 g | 27 g |
| Double-Double with Onion | 610 | 34 g | 42 g | 34 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The Double-Double with Onion (Mustard & Ketchup instead of Spread) gives 34 g of protein for 550 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Double-Double with Onion (Mustard & Ketchup instead of Spread) | 550 | 34 g | 41 g | 27 g |
| Double-Double with Onion | 610 | 34 g | 42 g | 34 g |
| Hamburger with Onion (Mustard & Ketchup instead of Spread) | 300 | 16 g | 38 g | 10 g |
| Cheeseburger with Onion (Mustard & Ketchup Instead of Spread) | 380 | 20 g | 39 g | 15 g |
| Cheeseburger with Onion | 430 | 20 g | 40 g | 21 g |
| Hamburger with Onion | 360 | 16 g | 38 g | 16 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Strawberry Shake, is 610 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Coffee | 0 | 0 g | 0 g | 0 g |
| Diet Coke with Ice - Large | 0 | 0 g | 1 g | 0 g |
| Diet Coke with Ice - Medium | 0 | 0 g | 0 g | 0 g |
| Diet Coke with Ice - Small | 0 | 0 g | 0 g | 0 g |
| Diet Coke without Ice - Large | 0 | 0 g | 1 g | 0 g |
| Unsweetened Iced Tea with Ice - Large | 0 | 0 g | 0 g | 0 g |
| Unsweetened Iced Tea with Ice - Medium | 0 | 0 g | 0 g | 0 g |
| Unsweetened Iced Tea with Ice - Small | 0 | 0 g | 0 g | 0 g |
In-N-Out calorie traps
- Chocolate Shake: 610 kcal. About 30% of a 2,000 kcal day in one item.
- Strawberry Shake: 610 kcal. About 30% of a 2,000 kcal day in one item.
- Double-Double with Onion: 610 kcal. About 30% of a 2,000 kcal day in one item.
- Vanilla Shake: 590 kcal. About 30% of a 2,000 kcal day in one item.
- Double-Double with Onion (Mustard & Ketchup instead of Spread): 550 kcal. About 28% of a 2,000 kcal day in one item.
How to order low calorie at In-N-Out
- Start with the lightest mains. The Hamburger with Onion (Mustard & Ketchup instead of Spread) is 300 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The Double-Double with Onion (Mustard & Ketchup instead of Spread) has 34 g of protein for 550 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Coffee is 0 kcal; the Strawberry Shake is 610.
- Know the heavy hitters. The Chocolate Shake is 610 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for In-N-Out menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check In-N-Out’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
In-N-Out calorie questions
What is the lowest calorie main at In-N-Out?
The Hamburger with Onion (Mustard & Ketchup instead of Spread), at 300 kcal with 16 g of protein, is the lightest main in the FatSecret database. Next are the Hamburger with Onion (360 kcal) and the Cheeseburger with Onion (Mustard & Ketchup Instead of Spread) (380 kcal).
What is the best high-protein, low-calorie order at In-N-Out?
The Double-Double with Onion (Mustard & Ketchup instead of Spread): 34 g of protein for 550 kcal. The Double-Double with Onion is next with 34 g for 610 kcal.
What is the lowest calorie drink at In-N-Out?
The Coffee, at 0 kcal. Avoid the Strawberry Shake if you are counting: it is 610 kcal.
What is the highest calorie item at In-N-Out?
The Chocolate Shake, at 610 kcal, is the heaviest item in the FatSecret database for In-N-Out.