Nutrition comparison · official data
Chick-fil-A vs In-N-Out Burger Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from Chick-fil-A's and In-N-Out Burger's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories40 g30 g12 ct Chick-fil-A® NuggetsDouble-Double® Protein Style® (lettuce instead of bun)
- Calories in that order380460
- Signature item: calories420610Chick-fil-A® Chicken SandwichDouble-Double®
- Signature item: sodium (daily value 2,300 mg)1,470 mg1,670 mg
- Menu items, sizes and ingredients36071
- Most protein for 500 calories or less: 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets, against 30 g (460 calories) at In-N-Out Burger for the Double-Double® Protein Style® (lettuce instead of bun).
- Sodium in one signature item each: 1,470 mg (64% of the daily value) at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, and 1,670 mg (73%) at In-N-Out Burger for the Double-Double®.
- Main dishes under 500 calories: 49 of 78 at Chick-fil-A, and 7 of 9 at In-N-Out Burger.
- Chick-fil-A lists 360 menu items, sizes and ingredients; In-N-Out Burger lists 71.
The details
Head to Head
| Chick-fil-A | In-N-Out Burger | |
|---|---|---|
| Most protein under 500 calories | 40 g, 380 cal12 ct Chick-fil-A® Nuggets | 30 g, 460 calDouble-Double® Protein Style® (lettuce instead of bun) |
| Signature item | 420 cal, 29 g proteinChick-fil-A® Chicken Sandwich | 610 cal, 34 g proteinDouble-Double® |
| Sodium in that item | 1,470 mg (64% of daily value) | 1,670 mg (73% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 360 | 71 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at Chick-fil-A and In-N-Out Burger
Chick-fil-A's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 12 ct Chick-fil-A® Nuggets · 170g | 380 | 40 g | 1,820 mg |
| 4 ct Chick-fil-A Chick-n-Strips® · 181g | 410 | 39 g | 1,150 mg |
| 12 ct Grilled Nuggets · 142g | 200 | 38 g | 660 mg |
| Grilled Chicken Club w/ American · 230g | 490 | 34 g | 1,145 mg |
| Hash Brown Scramble Burrito w/ Grilled Filet - no hash brown · 258g | 500 | 34 g | 1,380 mg |
| Chick-fil-A® Deluxe Sandwich w/ American · 247g | 490 | 32 g | 1,710 mg |
In-N-Out Burger's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 | 30 g | 1,390 mg |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 | 20 g | 1,020 mg |
| Cheeseburger · 229 g | 430 | 20 g | 1,080 mg |
| Cheeseburger Protein Style® (lettuce instead of bun) · 231 g | 280 | 16 g | 800 mg |
| Hamburger (mustard & ketchup instead of spread) · 202 g | 300 | 16 g | 610 mg |
| Hamburger · 209 g | 360 | 16 g | 670 mg |
Try them
Example Orders
Chick-fil-A
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 8-count nuggets meal | 980 | 32 g | 1,665 mg |
| Chicken sandwich and fries | 840 | 34 g | 1,710 mg |
| Lighter grilled nuggets | 295 | 39 g | 1,230 mg |
| Spicy Deluxe and mac & cheese | 990 | 54 g | 3,080 mg |
| Market Salad with grilled filet | 630 | 28 g | 1,370 mg |
| Chicken biscuit breakfast | 730 | 22 g | 1,950 mg |
In-N-Out Burger
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Double-Double, fries and a 22 oz Coke | 1,240 | 40 g | 1,895 mg |
| Cheeseburger and fries | 790 | 26 g | 1,230 mg |
| Double-Double Protein Style | 460 | 30 g | 1,390 mg |
| Hamburger, fries and a vanilla shake | 1,310 | 38 g | 1,180 mg |
| Lighter: Protein Style Hamburger and iced tea | 210 | 12 g | 390 mg |
Chick-fil-A vs In-N-Out Burger FAQ
Is Chick-fil-A or In-N-Out Burger healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 40 g at Chick-fil-A and 30 g at In-N-Out Burger. Comparing one signature item each: 420 calories and 1,470 mg of sodium at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, against 610 calories and 1,670 mg at In-N-Out Burger for the Double-Double®. Build your usual order in both calculators to compare exactly.
Which has more protein, Chick-fil-A or In-N-Out Burger?
Under 500 calories, Chick-fil-A comes out ahead: 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets, and 30 g (460 calories) at In-N-Out Burger for the Double-Double® Protein Style® (lettuce instead of bun).
Which has less sodium, Chick-fil-A or In-N-Out Burger?
It depends on the order. Comparing one signature item each: 1,470 mg at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, and 1,670 mg at In-N-Out Burger for the Double-Double®. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our Chick-fil-A calculator and In-N-Out Burger calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.