Healthy ordering guide · official data
Healthiest In-N-Out Burger Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at In-N-Out Burger by calories, protein and sodium, using In-N-Out Burger's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest In-N-Out Burger meal with at least 25 g of protein is the Double-Double® Protein Style® (lettuce instead of bun): 460 calories, 30 g of protein and 1,390 mg of sodium.
It is also the most protein you can get for 500 calories or less.
It also has the least sodium of any filling In-N-Out Burger order of 650 calories or less: 1,390 mg, 60% of the 2,300 mg daily value.
Build your own In-N-Out Burger order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Cheeseburger Protein Style® (lettuce instead of bun) · 231 g | 280 cal | 16 g protein | 800 mg sodium | 5.7 |
| Hamburger (mustard & ketchup instead of spread) · 202 g | 300 cal | 16 g protein | 610 mg sodium | 5.3 |
| Hamburger · 209 g | 360 cal | 16 g protein | 670 mg sodium | 4.4 |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 cal | 20 g protein | 1,020 mg sodium | 5.3 |
| Cheeseburger · 229 g | 430 cal | 20 g protein | 1,080 mg sodium | 4.7 |
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 cal | 30 g protein | 1,390 mg sodium | 6.5 |
| Double-Double® (mustard & ketchup instead of spread) · 280 g | 550 cal | 34 g protein | 1,600 mg sodium | 6.2 |
| Double-Double® · 287 g | 610 cal | 34 g protein | 1,670 mg sodium | 5.6 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 cal | 30 g protein | 1,390 mg sodium | 6.5 |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 cal | 20 g protein | 1,020 mg sodium | 5.3 |
| Cheeseburger · 229 g | 430 cal | 20 g protein | 1,080 mg sodium | 4.7 |
| Cheeseburger Protein Style® (lettuce instead of bun) · 231 g | 280 cal | 16 g protein | 800 mg sodium | 5.7 |
| Hamburger (mustard & ketchup instead of spread) · 202 g | 300 cal | 16 g protein | 610 mg sodium | 5.3 |
| Hamburger · 209 g | 360 cal | 16 g protein | 670 mg sodium | 4.4 |
| Hamburger Protein Style® (lettuce instead of bun) · 211 g | 210 cal | 12 g protein | 390 mg sodium | 5.7 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Hamburger (mustard & ketchup instead of spread) · 202 g | 300 cal | 16 g protein | 610 mg sodium27% DV | 5.3 |
| Hamburger · 209 g | 360 cal | 16 g protein | 670 mg sodium29% DV | 4.4 |
| Cheeseburger Protein Style® (lettuce instead of bun) · 231 g | 280 cal | 16 g protein | 800 mg sodium35% DV | 5.7 |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 cal | 20 g protein | 1,020 mg sodium44% DV | 5.3 |
| Cheeseburger · 229 g | 430 cal | 20 g protein | 1,080 mg sodium47% DV | 4.7 |
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 cal | 30 g protein | 1,390 mg sodium60% DV | 6.5 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Double-Double® · 287 g | 610 cal | 34 g protein | 1,670 mg sodium | 5.6 |
| Double-Double® (mustard & ketchup instead of spread) · 280 g | 550 cal | 34 g protein | 1,600 mg sodium | 6.2 |
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 cal | 30 g protein | 1,390 mg sodium | 6.5 |
| Cheeseburger · 229 g | 430 cal | 20 g protein | 1,080 mg sodium | 4.7 |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 cal | 20 g protein | 1,020 mg sodium | 5.3 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Double-Double® · 287 g | 610 cal | 34 g protein | 1,670 mg sodium73% DV | 5.6 |
| Double-Double® (mustard & ketchup instead of spread) · 280 g | 550 cal | 34 g protein | 1,600 mg sodium70% DV | 6.2 |
| Double-Double® Protein Style® (lettuce instead of bun) · 289 g | 460 cal | 30 g protein | 1,390 mg sodium60% DV | 6.5 |
| Cheeseburger · 229 g | 430 cal | 20 g protein | 1,080 mg sodium47% DV | 4.7 |
| Cheeseburger (mustard & ketchup instead of spread) · 222 g | 380 cal | 20 g protein | 1,020 mg sodium44% DV | 5.3 |
On the side
Fries and Shakes
Lightest first.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| French Fries · 125 g | 360 cal | 6 g protein | 150 mg sodium | 1.7 |
| Vanilla Shake · 15 fl oz | 590 cal | 16 g protein | 360 mg sodium | 2.7 |
| Chocolate Shake · 15 fl oz | 610 cal | 16 g protein | 370 mg sodium | 2.6 |
| Strawberry Shake · 15 fl oz | 610 cal | 15 g protein | 350 mg sodium | 2.5 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: Protein Style Hamburger and iced tea | 210 cal | 12 g protein | 390 mg sodium | 5.7 |
| Double-Double Protein Style | 460 cal | 30 g protein | 1,390 mg sodium | 6.5 |
| Cheeseburger and fries | 790 cal | 26 g protein | 1,230 mg sodium | 3.3 |
| Double-Double, fries and a 22 oz Coke | 1,240 cal | 40 g protein | 1,895 mg sodium | 3.2 |
| Hamburger, fries and a vanilla shake | 1,310 cal | 38 g protein | 1,180 mg sodium | 2.9 |
Healthy In-N-Out Burger FAQ
What is the healthiest thing to order at In-N-Out Burger?
The lightest In-N-Out Burger meal with at least 25 g of protein is the Double-Double® Protein Style® (lettuce instead of bun): 460 calories, 30 g of protein and 1,390 mg of sodium. It is also the most protein you can get for 500 calories or less. It also has the least sodium of any filling In-N-Out Burger order of 650 calories or less: 1,390 mg, 60% of the 2,300 mg daily value. These picks rank calories, protein and sodium from In-N-Out Burger's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at In-N-Out Burger under 500 calories?
The Double-Double® Protein Style® (lettuce instead of bun): 30 g of protein for 460 calories, with 1,390 mg of sodium. Close behind: Cheeseburger (mustard & ketchup instead of spread) (20 g, 380 calories) and Cheeseburger (20 g, 430 calories).
How can I make my In-N-Out Burger order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Cheeseburger Protein Style® (lettuce instead of bun) (280 calories, 16 g), Hamburger (mustard & ketchup instead of spread) (300 calories, 16 g), Hamburger (360 calories, 16 g). Go easy on the heaviest: Double-Double® has 610 calories.
How many calories are in In-N-Out fries and shakes?
Lightest first: French Fries (360 calories, 150 mg of sodium), Vanilla Shake (590 calories, 360 mg of sodium), Chocolate Shake (610 calories, 370 mg of sodium) and Strawberry Shake (610 calories, 350 mg of sodium).
Which In-N-Out Burger items are highest in sodium?
Among single main dishes, the saltiest are Double-Double® (1,670 mg, 73% of the daily value), Double-Double® (mustard & ketchup instead of spread) (1,600 mg, 70% of the daily value), Double-Double® Protein Style® (lettuce instead of bun) (1,390 mg, 60% of the daily value). The daily value of 2,300 mg is for a whole day.
Is In-N-Out Burger healthy?
It depends on what you order. 7 of the 9 main dishes in our In-N-Out Burger calculator are 500 calories or less. The example orders in our calculator run from 210 calories (Lighter: Protein Style Hamburger and iced tea) to 1,310 calories (Hamburger, fries and a vanilla shake). The lightest filling meal we found is the Double-Double® Protein Style® (lettuce instead of bun) at 460 calories.
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About This Guide
Every number comes from In-N-Out Burger's own published nutrition information, as used in our In-N-Out Burger calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.