In-N-Out Calories And Protein Guide
Complete In-N-Out protein chart with calories for all menu items. Find the highest protein options and best protein-to-calorie ratios for fitness goals.
Most In-N-Out burgers provide between 12 and 34 grams of protein per sandwich, with Double-Double options offering the highest protein but also the most calories. This guide ranks every menu item by protein content to help you hit your macro targets.
Highest Protein In-N-Out Items
Top Protein Items Ranked
| Rank | Item | Protein | Calories | Protein/100cal |
|---|---|---|---|---|
| 1 | Double-Double w/ Onion | 34g | 610 | 5.6g |
| 2 | Double-Double (Mustard & Ketchup) | 34g | 550 | 6.2g |
| 3 | Double-Double Protein Style | 30g | 450 | 6.7g |
| 4 | Cheeseburger w/ Onion | 20g | 430 | 4.7g |
| 5 | Cheeseburger (Mustard & Ketchup) | 19g | 370 | 5.1g |
| 6 | Vanilla Shake | 16g | 590 | 2.7g |
| 7 | Chocolate Shake | 16g | 610 | 2.6g |
| 8 | Hamburger w/ Onion | 16g | 360 | 4.4g |
| 9 | Hamburger (Mustard & Ketchup) | 16g | 300 | 5.3g |
| 10 | Cheeseburger Protein Style | 16g | 270 | 5.9g |
Complete Protein Chart By Category
Burgers - Standard
| Burger | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Double-Double w/ Onion | 610 | 34g | 34g | 41g |
| Double-Double (Mustard & Ketchup) | 550 | 34g | 27g | 41g |
| Cheeseburger w/ Onion | 430 | 20g | 21g | 39g |
| Cheeseburger (Mustard & Ketchup) | 370 | 19g | 15g | 39g |
| Hamburger w/ Onion | 360 | 16g | 16g | 37g |
| Hamburger (Mustard & Ketchup) | 300 | 16g | 9g | 37g |
Burgers - Protein Style (Low Carb)
| Burger | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Double-Double Protein Style | 450 | 30g | 32g | 12g |
| Cheeseburger Protein Style | 270 | 16g | 19g | 10g |
| Hamburger Protein Style | 200 | 12g | 14g | 8g |
Shakes
| Shake | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Vanilla Shake | 590 | 16g | 31g | 66g |
| Chocolate Shake | 610 | 16g | 30g | 74g |
| Strawberry Shake | 610 | 15g | 30g | 74g |
Sides & Beverages
| Item | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Milk (10 oz) | 150 | 10g | 6g | 15g |
| French Fries | 360 | 6g | 15g | 49g |
| Hot Cocoa | 160 | 2g | 3g | 33g |
Best Protein-To-Calorie Ratios
For maximum protein efficiency, these items give you the most protein per calorie:
| Item | Protein per 100 Calories | Total Protein |
|---|---|---|
| Double-Double Protein Style | 6.7g | 30g |
| Milk (10 oz) | 6.7g | 10g |
| Double-Double (Mustard & Ketchup) | 6.2g | 34g |
| Hamburger Protein Style | 6.0g | 12g |
| Cheeseburger Protein Style | 5.9g | 16g |
| Double-Double w/ Onion | 5.6g | 34g |
| Hamburger (Mustard & Ketchup) | 5.3g | 16g |
| Cheeseburger (Mustard & Ketchup) | 5.1g | 19g |
High Protein Meal Combinations
50+ Gram Protein Meals
| Meal | Protein | Calories |
|---|---|---|
| 2x Double-Double Protein Style | 60g | 900 |
| Double-Double + Cheeseburger | 54g | 1,040 |
| Double-Double + Milk | 44g | 760 |
| Double-Double Protein Style + Cheeseburger Protein Style | 46g | 720 |
Best Protein Per Calorie Meals
| Meal | Protein | Calories | Protein/100cal |
|---|---|---|---|
| 2x Double-Double Protein Style | 60g | 900 | 6.7g |
| Double-Double Protein Style + Milk | 40g | 600 | 6.7g |
| 3x Hamburger Protein Style | 36g | 600 | 6.0g |
| Double-Double Protein Style + Hamburger Protein Style | 42g | 650 | 6.5g |
How To Hit Your Protein Target
For 30g Protein (Light Meal)
- Option 1: Double-Double Protein Style = 30g, 450 cal
- Option 2: Cheeseburger + Milk = 30g, 580 cal
- Option 3: Hamburger + Cheeseburger Protein Style = 32g, 630 cal
For 50g Protein (Moderate)
- Option 1: Double-Double + Milk = 44g, 760 cal
- Option 2: Double-Double Protein Style + Cheeseburger Protein Style = 46g, 720 cal
- Option 3: 2x Cheeseburger Protein Style + Milk = 42g, 690 cal
For 60g+ Protein (High Protein)
- Option 1: 2x Double-Double Protein Style = 60g, 900 cal
- Option 2: Double-Double + Double-Double Protein Style = 64g, 1,060 cal
- Option 3: Double-Double + Cheeseburger + Milk = 64g, 1,190 cal
Protein Tips For Fitness Goals
For Muscle Building
- Order Double-Double for maximum protein (34g per burger)
- Stack with a second burger for 60+ grams of protein
- Add milk for additional protein (10g) and calories
- Skip shakes if focused on protein-to-calorie ratio
For Weight Loss
- Focus on protein per calorie ratio (Protein Style = 6.7g/100cal)
- Choose Double-Double Protein Style for 30g protein at 450 calories
- Skip fries to save 360 calories
- Drink water, diet soda, or unsweetened tea
For Carb-Conscious Diets
- Best choices: All Protein Style burgers (8-12g carbs)
- Avoid: Fries (49g carbs), Shakes (66-74g carbs)
- Pair with zero-carb beverages
- Double-Double Protein Style: 12g carbs, 30g protein
Protein Content Comparison
Double-Double vs Other Fast Food Burgers
| Burger | Protein | Calories |
|---|---|---|
| In-N-Out Double-Double | 34g | 610 |
| McDonald's Big Mac | 25g | 590 |
| Wendy's Dave's Single | 28g | 590 |
| Burger King Whopper | 28g | 660 |
The Double-Double offers more protein than most comparable fast food burgers while having similar or fewer calories.
Using Our Calculator To Hit Protein Targets
Build a meal that hits your exact protein target using our In-N-Out Calorie & Nutrition Calculator. You can add multiple items and see protein totals in real-time.
Related Guides
- In-N-Out Calorie & Nutrition Calculator
- In-N-Out Burger Calories Calculator
- In-N-Out Protein Style Calories
- In-N-Out Calories Menu Chart
- High Protein In-N-Out Orders For Bulking
- Healthiest Things To Order At In-N-Out
Conclusion
For maximum protein at In-N-Out, the Double-Double (34g) is your best single-item option. For the best protein-to-calorie ratio, go Protein Style to get 30g protein at only 450 calories. Build your ideal high-protein meal with our In-N-Out Calorie & Nutrition Calculator.