Nutrition comparison · official data
SONIC Drive-In 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 SONIC Drive-In's and In-N-Out Burger's own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories35 g30 gCrispy Tenders (5 pc.)Double-Double® Protein Style® (lettuce instead of bun)
- Calories in that order430460
- Signature item: calories700610SONIC® Cheeseburger with Ketchup & MayoDouble-Double®
- Signature item: sodium (daily value 2,300 mg)1,360 mg1,670 mg
- Menu items, sizes and ingredients58471
- Most protein for 500 calories or less: 35 g (430 calories) at SONIC Drive-In for the Crispy Tenders (5 pc.), 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: 1,360 mg (59% of the daily value) at SONIC Drive-In for the SONIC® Cheeseburger with Ketchup & Mayo, and 1,670 mg (73%) at In-N-Out Burger for the Double-Double®.
- Main dishes under 500 calories: 29 of 54 at SONIC Drive-In, and 7 of 9 at In-N-Out Burger.
- SONIC Drive-In lists 584 menu items, sizes and ingredients; In-N-Out Burger lists 71.
The details
Head to Head
| SONIC Drive-In | In-N-Out Burger | |
|---|---|---|
| Most protein under 500 calories | 35 g, 430 calCrispy Tenders (5 pc.) | 30 g, 460 calDouble-Double® Protein Style® (lettuce instead of bun) |
| Signature item | 700 cal, 30 g proteinSONIC® Cheeseburger with Ketchup & Mayo | 610 cal, 34 g proteinDouble-Double® |
| Sodium in that item | 1,360 mg (59% of daily value) | 1,670 mg (73% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 584 | 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 SONIC Drive-In and In-N-Out Burger
SONIC Drive-In's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Crispy Tenders (5 pc.) | 430 | 35 g | 1,210 mg |
| Breakfast Burrito Ham | 440 | 27 g | 1,920 mg |
| Breakfast Toaster® Ham | 470 | 26 g | 2,390 mg |
| Breakfast Burrito Bacon | 470 | 25 g | 1,540 mg |
| Brioche Sandwich Ham | 450 | 24 g | 1,700 mg |
| Breakfast Burrito Sausage | 490 | 23 g | 1,450 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
SONIC Drive-In
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| SONIC Cheeseburger, tots and a Cherry Limeade | 1,300 | 33 g | 2,345 mg |
| Original SONIC Smasher with Groovy Fries | 970 | 38 g | 2,320 mg |
| Chili cheese coney and tots | 830 | 21 g | 2,090 mg |
| 5 Crispy Tenders, fries and ranch | 910 | 38 g | 2,230 mg |
| Lighter: 3 Crispy Tenders and a Diet Cherry Limeade | 275 | 21 g | 785 mg |
| Medium Oreo SONIC Blast | 770 | 15 g | 800 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 |
SONIC Drive-In vs In-N-Out Burger FAQ
Is SONIC Drive-In 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 35 g at SONIC Drive-In and 30 g at In-N-Out Burger. Comparing one signature item each: 700 calories and 1,360 mg of sodium at SONIC Drive-In for the SONIC® Cheeseburger with Ketchup & Mayo, 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, SONIC Drive-In or In-N-Out Burger?
Under 500 calories, SONIC Drive-In comes out ahead: 35 g (430 calories) at SONIC Drive-In for the Crispy Tenders (5 pc.), and 30 g (460 calories) at In-N-Out Burger for the Double-Double® Protein Style® (lettuce instead of bun).
Which has less sodium, SONIC Drive-In or In-N-Out Burger?
It depends on the order. Comparing one signature item each: 1,360 mg at SONIC Drive-In for the SONIC® Cheeseburger with Ketchup & Mayo, 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 SONIC Drive-In 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.