Macro-Friendly In-N-Out Menu: 8 You Need to Know

In-N-Out Burger’s ascent to popularity is a tale of classic American entrepreneurship, beginning as a single hamburger stand in Baldwin Park, California in 1948. Today, it stands as a cultural icon in the fast-food industry, famed for its quality ingredients and simple, fresh menu.

This article isn’t just a rundown of what to eat; it’s about making informed, healthier choices when you find yourself at the In-N-Out counter. Whether you’re counting macros, cutting calories, or just trying to eat a bit cleaner, we’ve got you covered with macro-friendly options that don’t skimp on flavor.


Indulging in a burger joint while staying on top of your health goals might seem like a tricky feat, but with the right knowledge and choices, it’s a walk in the park. This isn’t about giving up the good stuff; it’s about making the good stuff work for you.

We’ve scoured the menu and nutrition facts to hand-pick the In-N-Out items that align with a macro-friendly mindset. These 8 selections are tailored for those aiming to maintain a balance of macros without having to give up your favorite California burger.

All nutritional information used is directly from In-N-Out’s website.

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8 Macro-Friendly In-N-Out Finds

Protein Style Hamburger – No Spread (160 Calories, 13g protein, 8g fat, 11g carbs)

Check this out, macro-counters: the Protein Style Hamburger from In-N-Out just leveled up for your fitness-focused lifestyle. Ditching the spread, this burger lands a solid punch with a mere 160 calories. It’s a minimalist masterpiece featuring a sizzling beef patty with onion and tomato hugged by fresh, crunchy lettuce in lieu of the classic bun. Add ketchup and mustard for more taste. Want an extra kick? Ask for chopped chilies on the side.

Serving up 13 grams of pure protein to fuel your muscles and only 8 grams of fat for that lean, mean satisfaction. The carbs? Just 11 grams, so you can keep your carb count low without missing out on the joy of a good burger. It’s the smart swap when you’re keeping tabs on your intake but still want to savor the flavor of In-N-Out’s legendary fare.

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Protein Style Cheeseburger – No Spread (250 Calories, 25g protein, 25g fat, 11g carbs)

The Protein Style Cheeseburger from In-N-Out is your next go-to when you’re all about that fit life but still down for that cheeseburger vibe. It’s a solid flex for your diet, boasting 250 calories that are perfectly portioned for fueling fitness enthusiasts without the food coma feels.

Wrapped in hand-leafed lettuce instead of a bun, it delivers the classic cheeseburger taste with a crisp, refreshing twist. If you’re the type that craves spicy in their burger, make sure to ask for chopped chilies for an additional 10 calories.

It’s a protein-packed powerhouse with 25 grams of protein, ready to repair and build those hard-earned muscles. And with 25 grams of fat and a low-carb count of just 11 grams, it’s tailored for those keeping a keen eye on their keto guidelines or carb intake. Every bite is a blend of savory beef, melty cheese, and the clean crunch of lettuce, making it a triple threat to your taste buds.

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Hamburger w/ Onion – No Spread (310 calories, 16g protein, 10g fat, 41g carbs)

For those in the macro-friendly club, the Hamburger with Onion, sans spread, from In-N-Out is your friend. Crafted with a perfectly grilled beef patty, topped with freshly sliced onions, tomato, and lettuce, cradled in a soft, toasted bun, it’s simplicity at its finest—especially without the spread. You get all the flavors you love in the classic California burger. Replace the spread with ketchup and mustard.

It’s a 310-calorie bundle of satisfaction with a protein punch of 16 grams to help you get closer to your protein goal for the day. It’s the kind of burger that says, “Yeah, I care about my macros, but I still enjoy the finer things in life.” This option is higher on the carbs so take that into account when adding your macros for the day.

Flying Dutchman (380 calories, 30g protein, 28g fat, 0 carbs)

The Flying Dutchman from In-N-Out is the stuff of legends for those on the quest for high protein and zero carbs. This item is not on the menu, but if you know, you know. A secret menu item that consists of two slices of melted cheese in between 2 burger patties. No veggies, no buns, just protein and fats.

This dish is a minimalist’s dream—pure, uncomplicated, and straight-up delicious with a whopping 30 grams of protein packed into a 380-calorie meal. So when you’re craving that burger fix but carbs are a no-go, this no-spread, all-muscle meal is your ticket to flavor town without the carb count.

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Whole Grilled Onion-Wrapped Flying Dutchman (399 calories, 30g protein, 30g fat, 1g carbs)

Let’s talk about a game-changer: the Onion-Wrapped Flying Dutchman at In-N-Out. This recently trending item has made itself popular on social media platforms. Check out this TikTok to see the hype behind this menu item—your favorite flying Dutchman but with a twist. Two juicy beef patties and two slices of melty cheese, now wrapped with whole grilled onions.

With 399 calories and 30 grams of protein, this onion-wrapped delight is your muscle-maintenance mate, ideal for post-pump refueling or just keeping your macros in check. It is a little higher in fat compared to the other items on this list sitting at 30 grams. Keep that in mind when you are tracking your macros and enjoy.

Protein Style Double-Double – No Spread (460 calories, 33g protein, 28g fat, 11g carbs)

Feast your eyes on the Protein Style Double-Double from In-N-Out. This isn’t just a burger; it’s a double-decker tower of protein prowess, stripped of the spread to bring it down to 460 calories. Here’s the delicious breakdown: two beef patties, each given the perfect sear, paired with two slices of American cheese that melt into every crevice, creating a symphony of taste. Then, instead of the carb-heavy bun, it’s all wrapped up in crisp, fresh lettuce leaves, giving you that satisfying crunch with every bite.

With 33 grams of protein in your corner, your muscles will thank you for the post-workout treat, while the modest 11 grams of carbs keep your macro goals on track. It’s for the days when you’re doubling down on your fitness goals but still want to indulge in a feast. So gear up, chow down, and get back to grinding with this lean, mean, protein-packed dream.

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Iced Tea (0 calories, 0 protein, 0 fat, 0 carbs)

Slide into the seat at your local In-N-Out and keep your macro tracker at ease with their crisp, refreshing Iced Tea. This is the beverage for those moments when you want a zero-calorie companion to your meal that doesn’t touch your daily macros. No calories, no carbs, no fats, and no protein – just a pure, guilt-free hydration option that complements any of the macro-friendly burger choices.

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Minute-Maid Light Lemonade (8 calories, 0 protein, 0 fat, 1g carbs)

When you’re counting every calorie and carb, but still want a zesty twist to your drink, reach for the Minute-Maid Light Lemonade at In-N-Out. This isn’t your regular sugary lemonade; it’s a light, tangy refreshment that dances on your taste buds while barely nudging your daily macros with just 8 calories and a single gram of carbs. Zero fat, zero protein—just a hint of sweetness and the perfect amount of lemon pucker. It’s the go-to choice for those who want to add a little zing to their meal without the guilt.


ItemsTotal CaloriesTotal FatTotal CarbTotal Protein
In-N-Out’s Signature “Spread”809g2g0
Ketchup Packet1003g0
Pepperoncini (3 pieces)1002g0

Conclusion: Nailing Your Nutrition at In-N-Out

To wrap up, In-N-Out offers several macro-friendly options that cater to a healthier lifestyle without sacrificing taste. From the classic hamburger to the protein-packed Double-Double, there’s something for everyone. Opting for mustard and ketchup over spread and choosing bunless options like Protein Style are simple tweaks that can make a big difference in your calorie and carb intake while keeping protein high. Remember, it’s about making smarter choices, not depriving yourself, and as this guide shows, In-N-Out can fit into a health-conscious diet.

So the next time you pull up to an In-N-Out, remember that a satisfying, macro-friendly meal isn’t just possible—it’s easily within reach. With these choices, you’re not just eating—you’re fueling your lifestyle with intention. Whether you’re looking to build muscle, cut carbs, or just enjoy a good burger without the bulge, In-N-Out’s got your back. Here’s to good food that fits your life and your macros, bite after delicious bite.

Check out more Macro-Friendly Fast Food Options here.

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