How to order at In-N-Out on a GLP-1
The one GLP-1 move at In-N-Out is Protein Style, built from In-N-Out's own published nutrition and Nishi's transparent GLP-1 scoring lens.
The moveOrder it Protein Style (bun swapped for lettuce), ask for mustard and ketchup instead of spread, and keep the fries and shake as the treat they are.
Not affiliated with, sponsored by, or endorsed by In-N-Out. "In-N-Out" is a trademark of its owner, used here only to refer to the restaurant. Values as published by In-N-Out Burger in their official US Nutrition Facts (© January 2026), per published serving. Menus change; verify in the restaurant (updated January 2026 (In-N-Out's published Nutrition Facts)).
The quick take
In-N-Out has a famously short menu, and there's exactly one move that changes the math: Protein Style, where the bun is replaced with lettuce. That drops a hamburger from 38 g of carbs to 9 g, and a Double-Double from 42 g to 12 g. The second lever is the spread: asking for mustard and ketchup instead cuts a Double-Double by 60 calories and 7 g of fat. The Double-Double Protein Style is the protein pick at 30 g, though sodium is high across the burgers (800 to 1,670 mg), highest on the Double-Double. The fries and the real-ice-cream shakes are treats, full stop, so order the burger Protein Style and enjoy the rest on purpose.
The menu, scored
Order one as-is. Scored for whole meals, a gentler bar than the single ingredients above, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; tap "Show the math" to see the exact rule on any card.
How we score.
Double-Double, mustard & ketchup (no spread)Good fit
34 g protein · 550 cal · 41 g carbs · 27 g fat · 2 g fiber
watch: 1600 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density550 kcalflag if density under 4 and 300 kcal or moreok
Sodium1600 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Hamburger, mustard & ketchup (no spread)Good fit
16 g protein · 300 cal · 38 g carbs · 10 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium610 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheeseburger, mustard & ketchup (no spread)Good fit
20 g protein · 380 cal · 39 g carbs · 15 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium1020 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
CheeseburgerGood fit
20 g protein · 430 cal · 40 g carbs · 21 g fat · 2 g fiber
20 g protein · lower fat
Show the math
Protein20 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat44% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1080 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
HamburgerGood fit
16 g protein · 360 cal · 38 g carbs · 16 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density360 kcalflag if density under 4 and 300 kcal or moreok
Sodium670 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Double-Double Protein StyleLower fit
30 g protein · 460 cal · 12 g carbs · 32 g fat · 2 g fiber
watch: higher fat (62.6% of calories), 1390 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat62.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1390 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Hamburger Protein StyleLower fit
12 g protein · 210 cal · 9 g carbs · 14 g fat · 2 g fiber
watch: higher fat (60% of calories)
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium390 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheeseburger Protein StyleLower fit
16 g protein · 280 cal · 11 g carbs · 19 g fat · 2 g fiber
watch: higher fat (61.1% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat61.1% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium800 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Double-DoubleLower fit
34 g protein · 610 cal · 42 g carbs · 34 g fat · 2 g fiber
watch: higher fat (50.2% of calories), 1670 mg sodium
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.2% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1670 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Vanilla ShakeLower fit
16 g protein · 590 cal · 66 g carbs · 31 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat47.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density590 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium360 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chocolate ShakeLower fit
16 g protein · 610 cal · 74 g carbs · 30 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat44.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium370 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Strawberry ShakeLower fit
15 g protein · 610 cal · 74 g carbs · 30 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat44.3% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium350 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
French FriesLower fit
6 g protein · 360 cal · 49 g carbs · 15 g fat · 6 g fiber
watch: energy-dense, low protein
Show the math
Protein6 gstrong at 30 g or morebelow 30 g
Protein density1.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat37.5% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density360 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium150 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
Numbers are for one published serving (one burger, one fries order, or one 15 fl oz shake) as In-N-Out publishes it, with published gram weights for the burgers and fries. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Go easy on
- The bun and the spread, the bun is most of the carbs (a hamburger is 38 g with the bun, 9 g Protein Style), and the spread adds about 60 calories and 7 g of fat per burger versus mustard and ketchup.
- Sodium, the burgers run 390 to 1,670 mg; a Double-Double is 1,670 mg on its own, and Protein Style only trims it to 1,390 mg.
- Fries and shakes, the fries are 360 calories and the real-ice-cream shakes are 590 to 610 calories with 66 to 74 g of sugar, plus the fountain sodas and sweet tea are pure sugar.
Common questions
What's the single best move at In-N-Out on a GLP-1?
Order it Protein Style, which swaps the bun for lettuce. That takes a hamburger from 38 g of carbs down to 9 g, a cheeseburger to 11 g, and a Double-Double to 12 g, without touching the beef or cheese.
What is Protein Style at In-N-Out?
It's In-N-Out's official no-bun option: the bun is replaced with lettuce, so the burger comes wrapped in leaves. A Hamburger Protein Style is 210 calories, 12 g protein, and 9 g carbs; a Double-Double Protein Style is 460 calories, 30 g protein, and 12 g carbs.
What's the highest-protein order at In-N-Out?
The Double-Double Protein Style is 30 g of protein for 460 calories and just 12 g of carbs. If you want less sodium, a Cheeseburger Protein Style is 16 g of protein for 280 calories.
Should I ask for it without the spread?
It helps. Asking for mustard and ketchup instead of spread cuts a Double-Double by 60 calories and 7 g of fat (610 to 550), and a hamburger by 60 calories and 6 g of fat. Combine it with Protein Style for the leanest build.
Are the fries and shakes off-limits?
No, but treat them as the treat. The fries are 360 calories and a shake is 590 to 610 calories with 66 to 74 g of sugar, so they'll dwarf a Protein Style burger. Order the burger Protein Style and have the shake on purpose, not by default.
What should I go easy on at In-N-Out?
Sodium is the watch-out on the burgers (up to 1,670 mg on a Double-Double), and the bun, spread, fries, shakes, and sugary sodas are where the calories and carbs pile up. The Protein Style and no-spread swaps are the two levers that matter.
Why you can trust this
- Where the numbers come from. In-N-Out Burger official US Nutrition Facts (PDF), last verified 2026-07-23. We publish only values the restaurant itself publishes.
- How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
- What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
- How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
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