What to Order at In-N-Out for Fat Loss
- David Cozzens
- 2 days ago
- 9 min read
If you're trying to lose fat but still want to enjoy In-N-Out, it's all about making smart choices and customizing your order. Here's how you can keep your meal lower in calories without sacrificing flavor:
Go Protein Style: Replace the bun with lettuce to save about 150 calories.
Skip the Spread: Swap In-N-Out's signature spread for ketchup and mustard to cut around 80 calories.
Choose Smaller Portions: Stick to single-patty burgers and share fries to keep your calorie count in check.
Pick the Right Drink: Opt for water, unsweetened iced tea, or Lite Pink Lemonade instead of sugary sodas or shakes.
Here are some solid options:
Protein Style Hamburger (No Spread): 210 calories, 12g protein, 14g fat.
Hamburger with Ketchup & Mustard (No Spread): 300 calories, 16g protein, 9g fat.
Protein Style Cheeseburger: 280 calories, 16g protein, 19g fat.
Avoid high-calorie items like Animal Style fries, secret menu options (like the 3x3 or 4x4 burgers), or shakes, which can quickly derail your progress. With a few tweaks, you can enjoy your meal while staying on track with your goals.
Best In-N-Out Orders for Fat Loss
If you're aiming to lose fat while enjoying In-N-Out, these smart meal choices balance protein and calories effectively.
Protein Style Hamburger (No Spread)
With just 210 calories, the Protein Style Hamburger is a great choice for fat loss. It provides 12g of protein and 14g of fat, making it a satisfying yet calorie-conscious option [3]. By swapping the bun for a lettuce wrap, you cut around 150 calories and drop carbs from about 37g to only 9g [3][7].
Hamburger with Ketchup and Mustard (No Spread)
This version offers 300 calories, 16g of protein, and 9g of fat [4]. The bun adds about 37g of carbs, which can be useful if you need an energy boost for a workout later in the day.
"This order provides 16 g protein and only 9 g of fat compared to many other burger options providing 15 g to 35 g fat" – Jordan Hill, MCD, RD, CSSD from Top Nutrition Coaching [4]
Protein Style Cheeseburger
If you're craving something more indulgent, the Protein Style Cheeseburger is a solid option with 280 calories and 16g of protein [7]. It keeps carbs under 11g while delivering a satisfying mix of flavors [3].
French Fries (Small Portion)
A small order of fries contains 360 calories, 15g of fat, and 6g of protein [3][1]. While fries aren’t the lowest-calorie choice, keeping your portion small can help manage your intake.
"The French fries on In-N-Out's menu are better than those from many other chains. They use 100% sunflower oil, which is a highly unsaturated fat" – Julie Upton, MS, RD, CSSD [1]
For an even lighter option, consider sharing a small order with someone else to cut the calorie count in half.
These choices offer a range of nutritional profiles, letting you tailor your meal to your fat-loss goals without compromising on taste.
Menu Item | Calories | Protein | Fat | Carbs |
Protein Style Hamburger (No Spread) | 210 | 12g | 14g | 9g |
Hamburger with Ketchup & Mustard (No Spread) | 300 | 16g | 9g | 37g |
Protein Style Cheeseburger | 280 | 16g | 19g | 11g |
French Fries (Small Portion) | 360 | 6g | 15g | 49g |
Up next, discover how to customize your meal further to align with your fat-loss goals.
How to Customize Your Order for Fat Loss
Making small adjustments to your order can have a big impact on reducing calories and fat. These tweaks are easy to implement and can help you stick to your goals without sacrificing flavor.
Replace Special Sauce with Ketchup and Mustard
In-N-Out's signature spread packs about 80 calories and 8g of fat per serving[9]. By swapping it out for ketchup and mustard, you can significantly cut those numbers. Mustard has just 5 calories and 0g fat, while ketchup adds a mere 15 calories[9]. This simple change lowers the calorie count of a standard hamburger from 360 to 300 calories[3].
"Swap out the In-N-Out special sauce for ketchup and/or mustard when ordering a burger with onions." – Jordan Hill, MCD, RD, CSSD from Top Nutrition Coaching[4]
Want more flavor without adding extra calories? Try grilled onions (10 calories, 1g fat), chopped chilies (10 calories, 0g fat), or ask for your patty to be mustard-grilled[9][10]. These toppings add taste without tipping the calorie scale.
Choose Lettuce Wrap Instead of Bun
Another way to lighten your meal is by replacing the bun with a lettuce wrap. Ordering your burger "Protein Style" swaps the traditional toasted bun for fresh lettuce leaves, cutting calories and reducing sodium by 280mg[1][3][6]. This is a great option to help you stay within your daily sodium limits while keeping your meal satisfying.
If you're looking to go even further, consider portion adjustments.
Control Your Portions
Beyond ingredient swaps, keeping an eye on portion sizes can make a huge difference. Opt for a single-patty burger instead of a Double-Double to save around 250 calories[3][8]. Craving fries? Share a small order with a friend to cut the calorie count in half[11]. The same goes for shakes, which can contain up to 1,180 calories in extra-large sizes[2].
"If you have your heart set on an order of fries, Hill suggests sharing a small order, reducing your total fat and saturated fat intake." – Jordan Hill, RD, CSSD from Top Nutrition Coaching[4]
It's also smart to skip secret menu items like the 3x3 or 4x4 burgers, which can pack over 1,050 calories each[8]. Choosing the smallest available size for indulgent treats allows you to enjoy the flavors of In-N-Out without exceeding your calorie goals.
What to Drink at In-N-Out for Fat Loss
Picking the right drink at In-N-Out can make a big difference if you're aiming to stick to fat loss goals. The right choice can save you hundreds of calories, keeping your meal satisfying without unnecessary extras.
Water and Unsweetened Iced Tea
When it comes to calorie-free options, water and unsweetened iced tea are your best bets. Both drinks have zero calories, even in larger sizes - like a 29-ounce serving - so you can enjoy them without worrying about adding to your calorie count [4].
"Your beverage choice is a great area to save some calories. Choose water when you can or a smaller size of something that's low-calorie." – Jordan Hill, RD [4]
Want a little sweetness in your tea? You can grab a packet of Stevia from the condiment station for a calorie-free way to enhance the flavor.
Lite Pink Lemonade
For those who crave something sweet but still want to keep it light, Lite Pink Lemonade is a great alternative. Depending on the size, it has just 5 to 15 calories, compared to the 200 calories in a medium-sized Signature Pink Lemonade [3]. Sweetened with stevia leaf extract and monk fruit, it delivers flavor without piling on the sugar.
"The second best choice [after water or unsweetened tea] is the Lite Pink Lemonade, which comes in at five to 15 calories, depending on the size." – Jordan Hill, Registered Dietitian, Top Nutrition Coaching [4]
On the other hand, it's a good idea to steer clear of shakes and regular sodas. A 15-ounce shake can add around 570–610 calories to your meal, while regular sodas can contribute up to 400 calories. For example, swapping a medium Coca-Cola (about 180 calories) for an unsweetened iced tea is an easy way to cut back on unnecessary calories [1][10].
In-N-Out Items to Avoid for Fat Loss
While smart ordering at In-N-Out can support fat loss, certain menu items can quickly derail your progress. Some choices are loaded with extra calories, fat, and sodium, making them less ideal for anyone aiming to stick to a calorie-conscious plan. Here’s a closer look at the items you should skip if fat loss is your goal.
Animal Style Options
Animal Style upgrades may be tempting, but they come with a hefty calorie boost. Take Animal Style Fries, for instance - they pack 750 calories, 42 grams of fat, and 1,105 milligrams of sodium [1]. That’s more than double the calories of a standard order of fries, which comes in at about 360 calories [7].
"Animal Style fries exceed the calories, fat, saturated fat, sodium, and carbs that you'd want to have in an entire meal" – Julie Upton, MS, RD, CSSD [1]
Secret Menu Items
The secret menu is full of indulgent options that can challenge your fat loss goals. Items like the 3x3 (Triple Triple) and Roadkill Fries are calorie bombs. For example, the 3x3 burger contains around 860 calories and 55 grams of fat [1]. Roadkill Fries - Animal Style Fries topped with a Flying Dutchman - are estimated to have 890 calories and 54 grams of fat [2]. Plus, since many of these items lack official nutritional information, it’s hard to track exactly how much you’re consuming.
Quad Burgers
The 4x4 (Quad Quad) burger is one of the most calorie-dense options on the menu. Depending on how it’s prepared, it can range from 1,050 to 1,470 calories, with up to 102 grams of fat and a staggering 3,160 milligrams of sodium [5][2]. For context, this burger alone can surpass the recommended daily sodium intake. In comparison, a standard hamburger without spread contains just 240 calories [5]. At $7.45 [5], the 4x4 might seem like a deal, but it’s a costly choice for your calorie budget.
Item | Calories | Fat (g) | Sodium (mg) |
4x4 Burger (Quad) | 1,050–1,470 | 56–102 | 3,160 |
Roadkill Fries | 890 | 54 | 1,410 |
3x3 Burger (Triple) | 860 | 55 | 1,880 |
Animal Style Fries | 750 | 42 | 1,105 |
Additional Tips for Eating Out During Fat Loss
Making smarter choices at In-N-Out is just the beginning. These strategies can help you stick to your fat loss goals while still enjoying your meal.
Bring Fresh Produce from Home
In-N-Out’s menu doesn’t offer many fiber-packed options, but you can easily fix that by bringing your own fresh sides.
"You can always bring a piece of fruit or a healthy homemade side to go with your protein." – Jordan Hill, MCD, RD, CSSD, Top Nutrition Coaching [4]
Think about packing an apple, orange, or banana to pair with your burger. These add natural sweetness and fiber without piling on extra calories like sugary drinks might. Another great idea? Bring along a small container of sliced cucumbers or even a side salad from home. For example, if you’re getting a Protein Style Hamburger, which has only 210 calories [3], adding fresh produce not only keeps your meal balanced but also boosts its vitamin and mineral content.
And while fresh sides are a great addition, a little planning can go a long way too.
Plan Your Order in Advance
Walking into In-N-Out without a game plan can make it tempting to go for calorie-heavy options. Taking a few minutes to review the menu ahead of time can help you stick to your goals.
Check out the online nutrition info and decide on smart customizations, like ordering Protein Style or swapping out sauces. If fries are a must, go for the smallest portion or share them with someone to keep the calorie count in check [4]. By planning your meal before you even step inside, you stay in control and make choices that align with your fat loss journey.
Conclusion
It's absolutely possible to enjoy In-N-Out while sticking to your fat loss goals - all it takes is a few thoughtful choices. By swapping out certain ingredients, adjusting portion sizes, and opting for lower-calorie drinks, you can turn your meal into a more diet-friendly option. For instance, ordering a Protein Style burger replaces the bun with a crisp lettuce wrap, and trading the signature spread for ketchup and mustard can cut down on calories and fat without sacrificing too much flavor.
A Protein Style Hamburger without spread comes in at about 210 calories and delivers 12g of protein [3]. These small tweaks can make a big difference, proving that even fast food can fit into a fat loss plan when approached strategically.
"Just remember - moderation is always key when sticking to a healthy diet!" - Alexa Mellardo [4]
For drinks, stick with water, unsweetened iced tea, or Lite Pink Lemonade to avoid unnecessary calories. And if you're serious about staying on track, it's best to skip calorie-heavy secret menu items like Animal Style fries or the indulgent 4x4 burger.
With a bit of planning and some smart customizations, you can enjoy the quality ingredients In-N-Out is famous for while staying aligned with your goals. Balance and portion control are the real game-changers - so go ahead, order with confidence, make those mindful swaps, and keep progressing on your fat loss journey.
FAQs
What are the best lower-calorie options at In-N-Out?
If you’re looking to enjoy In-N-Out without overloading on calories, a Protein-Style burger is a great choice. This option replaces the bun with a crisp lettuce wrap. Stick to a single patty, skip the cheese, and swap out the spread for mustard or ketchup to cut back on calories. For sides, you might want to pass on the fries and go with water or an unsweetened drink instead. These easy adjustments let you savor the flavors you love while keeping your meal in line with your fat-loss goals.
What are the best drinks to order at In-N-Out for fat loss?
If you're aiming for fat loss, the smartest drink choice at In-N-Out is plain water. Want a little flavor? Ask for water with lemon slices and mix in a non-caloric sweetener for a refreshing, guilt-free upgrade. Steer clear of sugary sodas, milkshakes, or other calorie-loaded drinks to keep your progress intact.
What should I avoid ordering at In-N-Out if I’m trying to lose fat?
If you're aiming to lose fat, it's wise to skip some of the menu's higher-calorie and higher-fat choices. For instance, the Double-Double, especially when ordered Animal Style, packs in a lot of calories and isn't the best choice. Similarly, regular French fries and milkshakes (whether chocolate, vanilla, or strawberry) can quickly add extra calories and sugar to your meal.
A better approach? Stick to simpler, more customizable options that let you enjoy your meal without straying from your goals.
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