12 Keto In-N-Out Options: Beware of Spread Carbs + Secret Menu

While there are countless keto In-N-Out options, keto dieters should still grasp the possibilities available to them and order with care to remain in ketosis.¹

Below we’ll break down every menu item under 50 grams of carbs and the amount of carbs in each so you can decide which is the best option — and we even cover their not-so-secret menu choices too.

However, In-N-Out is purposely vague about the nutrition information of their infamous spread, likely in an attempt to keep the recipe a secret.

The spread, similar to Thousand Island dressing or Big Mac sauce, includes ketchup, mayonnaise, and sweet pickle relish, with two out of these three ingredients not being suitable for keto or low-carb diets.

For this reason, you should beware of the carbs in the spread since it’s honestly an unknown quantity and we even called and emailed In-N-Out HQ but the weren’t able to provide an answer. In any case, we try to guestimate the amount of carbs in their spread through deductive reasoning so you can at least have a rough idea.

So without further ado, let’s dive into, or drive through this burger joint’s full keto menu.

Is the In-N-Out Spread Keto? How Many Carbs Are in It?

Keto has the potential to be one of the most effective weight loss diets available, given proper adherence. This means staying below 50 grams of net carbs each day.

In-N-Out does not list the nutrition details for their spread on their website, leaving the carb count of the spread unknown.

Source: Eiliv Aceron from Pexels²

However, it’s possible to make a reasonable guess based on the nutrition information that they do provide for their various burgers and calculations.

Through deductive reasoning, one serving of In-N-Out spread likely has between 5 and 8 grams net carbs, which is significant on the keto diet.

We called and emailed In-N-Out to request more detailed spread nutrition information, but the only answer customer service could provide is that spread adds an additional 80 calories per serving. Based on the estimate above, 20-30 of those calories probably come from sugar and the remaining calories probably come from fat.

For people who wouldn’t enjoy their In-N-Out meal without spread, it could fit into a keto diet if sacrifices were made elsewhere. However, for most keto dieters, using this many carbs on a food that doesn’t include any fiber or micronutrients is likely a poor choice.

Instead, order In-N-Out burgers with just mustard and/or extra pickles, or bring your own mayonnaise packets or keto ketchup.

12 Keto In-N-Out Burger Choices (With Secret Menu ‘Protein Style’ Lettuce Wrap)

In order to remain keto, In-N-Out burgers must be ordered either ‘Protein Style’ (lettuce wrap) or without a bun. Some locations will also prepare burgers with a ‘Tomato Wrap’, or a bun made out of four thick slices of tomato.

Source: Naida Smajic via Canva.com³

Keep in mind that this will add approximately 4 grams of net carbs. Research confirms that red meat is a good source of high-quality protein and essential nutrients.⁴

For maximum satiety, order one of the options with more than one burger patty. Meals should ideally include a minimum of 20-30 grams of protein.

A Note About Nutrition Calculation

The formal nutrition information that In-N-Out provides is somewhat vague, and their website does not provide a nutrition calculator.

Through deduction based on the information they do provide, we estimate that their buns are 150 calories (31 grams net carbs), their spread is 80 calories (5-8 grams net carbs), and their ketchup has 20 calories (4.5 grams net carbs) per tablespoon.

For the calculations below, we used 8 grams net carbs per serving of spread in order to err on the cautious side. We also estimate that an individual In-N-Out burger patty contains approximately 140 calories (2g net carbs).

Source: In-N-Out.com

The macronutrient content of leaf lettuce is negligible, so our calculations don’t include any calories or carbs from lettuce.

Ultimately, keto dieters will likely find the most success if they eat the majority of their meals at home, where they can utilize nutrient dense ingredients and monitor added sugars, starches, and preservatives.

While restaurant meals from places like In-N-Out can be part of a successful keto diet, it is inherently impossible to know the exact carb content of restaurant food and so it should be treated with caution. If keto weight loss results stall, try cutting back on restaurant meals and see if that makes a difference.

1: In-N-Out Hamburger With Onions (Without Bun)

This consists of one burger patty with raw onion, tomatoes, and lettuce topping. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 160
• Fat = 7.5g
• Net Carbs = 7g
• Protein = 2g

2: Protein Style In-N-Out Hamburger With Onions (Bun Replaced w/ Lettuce)

This consists of one burger patty with raw onion, tomatoes, and lettuce wrap. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 160
• Fat = 7.5g
• Net Carbs = 7g
• Protein = 12g

3: In-N-Out Cheeseburger With Onions (Without Bun)

This consists of one burger patty and one slice of American cheese with raw onions, tomatoes, and lettuce topping. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 250
• Fat = 15.5g
• Net Carbs = 7g
• Protein = 18g

4: Protein Style In-N-Out Cheeseburger With Onions (Bun Replaced w/ Lettuce)

This consists of one burger patty and one slice of American cheese with raw onions, tomatoes, and lettuce wrap. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 250
• Fat = 15.5g
• Net Carbs = 7g
• Protein = 18g

5: In-N-Out Double-Double With Onions (Without Bun)

This consists of two burger patties and two slices of American cheese with raw onions, tomatoes, and lettuce topping. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 440
• Fat = 29.5g
• Net Carbs = 7g
• Protein = 33g

6: Protein Style In-N-Out Double-Double With Onions (Bun Replaced w/ Lettuce)

This consists of two burger patties and two slices of American cheese with raw onions, tomatoes, and lettuce wrap. Nutrition facts calculated with mustard and ketchup instead of spread.

Order without ketchup to save approximately 5 g net carbs.

• Calories = 440
• Fat = 29.5g
• Net Carbs = 7g
• Protein = 33g

NOTE: The information for the following menu items is estimated from nutrition websites and is not found in In-N-Out’s official Nutrition Facts sheet, which can be accessed on their website.

7: In-N-Out 3X3: Triple Triple (Without Bun, Spread, or Ketchup)

This consists of three burger patties and three slices of American cheese with raw onions, tomatoes, mustard, and lettuce topping.

• Calories = 610
• Fat = 47.5g
• Net Carbs = 2g
• Protein = 48g

8: Protein Style In-N-Out 3X3: Triple Triple (Bun Replaced w/ Lettuce)

This consists of three burger patties and three slices of American cheese with raw onions, tomatoes, mustard, and lettuce wrap.

• Calories = 610
• Fat = 47.5g
• Net Carbs = 2g
• Protein = 48g

9: In-N-Out 4X4: Quad Quad (Without Bun, Spread, or Ketchup)

This consists of four burger patties and four slices of American cheese with raw onions, tomatoes, mustard, and lettuce topping.

• Calories = 800
• Fat = 61.5g
• Net Carbs = 7g
• Protein = 63g

10: Protein Style In-N-Out 4X4: Quad Quad (Bun Replaced w/ Lettuce)

This consists of four burger patties and four slices of American cheese with raw onions, tomatoes, mustard, and lettuce wrap.

• Calories = 800
• Fat = 61.5g
• Net Carbs = 7g
• Protein = 63g

11: In-N-Out Flying Dutchman (Most Keto-Friendly In-N-Out Choice)

This consists of two burger patties and two slices of American cheese.

• Calories = 380
• Fat = 28g
• Net Carbs = 2g
• Protein = 30g

12: Low-Carb Animal Style (No Spread)

This is more so a style of order rather than an entrée, but important to note when eating Keto at In-N-Out.

Any burger can be ordered ‘Animal Style’. It will come with grilled onions instead of raw onions, extra spread, extra pickles, and mustard-grilled patties.

To order Low-Carb Animal Style, ask for no spread or light spread. Remember that one serving of spread adds 5-8 grams net carbs, and a double portion adds 10-16 grams.

The estimated carb content of grilled onions is four net grams.

Tips on How To Order Keto at In-N-Out (Phrases To Use)

Expending extra effort to make smart keto choices at restaurants is worth it. Research shows that a low-carb diet can help improve insulin resistance and may be more satiating than a low-fat diet.^{5, 6}

But while all this nutrition information and research is helpful, actually ordering in a busy restaurant during a short lunch break can be an overwhelming experience. Here’s a quick guide to simple phrases that will ensure a keto-friendly order.

• ‘Protein Style’: Order any burger with a lettuce wrap instead of a bun
• ‘Animal Style’: Pick any burger with grilled onions (instead of raw), extra spread, extra pickles, and patties grilled with mustard – this option adds approximately 10-20 grams of net carbs to your order, so proceed with caution
• ‘No Spread’: Save 5-8 grams net carbs by ordering any burger without In-N-Out’s signature spread
• ‘No Ketchup’: Remove 5 grams net carbs by ordering any burger without ketchup
• ‘No Bun’: save 31 grams net carbs by ordering any In-N-Out burger without bun
• ‘Tomato Wrap’: At some locations, this phrase will allow you to replace a regular bun with thick tomato slices, saving approximately 27 grams net carbs
• ‘Double Meat’: Order a hamburger with two patties instead of one (this option doesn’t come with cheese)
• ‘Double-Double’: Pick a cheeseburger with two slices of cheese and two patties
• ‘Triple Triple’: Choose a cheeseburger with three slices of cheese and three patties
• ‘Quad Quad’: Order a cheeseburger with four slices of cheese and four patties
• ‘Flying Dutchman’: Pick a bunless burger consisting of only two patties and two slices of cheese
• ‘Scooby Snack’: With this phrase, you can order one plain burger patty (a great snack for you or your dog!)

Keto dieters looking to take an extra step might think about bringing their own low carb bread (Publix) and assembling their burger after placing their order. This tactic is commonly referred to as BYOB or bring your own bread. This could be a great option if eating In-N-Out takeout at home or at the office too.

Mayonnaise packets are easy to bring along discreetly to add more flavor and fat to any burger without any additional carbs. At this point, In-N-Out does not offer plain mayo as a condiment option.

4 Sample Orders for Eating Keto at In-N-Out (In-N-Out Low Carb Meal Ideas)

Americans eat five billion hamburgers each year, but thankfully, keto dieters don’t have to feel left out!⁷ Many restaurants now offer low-carb or high-protein options in response to the popularity of diets like keto and Atkins, and In-N-Out is no exception.⁸

By making the most of this extensive secret menu and consuming certain items sparingly, or even opting out altogether, discovering tasty keto-friendly meals at In-N-Out can be simplified.

Keto In-N-Out Sample Order #1: Quad Quad Animal Style, Protein Style, Hold the Spread

This is a big, filling meal that includes the delicious flavors of grilled onions and mustard-grilled patties included with an Animal Style order, without the additional carbs from spread.

Simply tell the cashier:

“I’d like an Animal Style Quad Quad prepared Protein Style, with no spread or ketchup. Just plain mustard please.”

You should get a lettuce wrap burger with four mustard-grilled patties, four slices of American cheese, grilled onions, mustard, and tomatoes.

Nutrition:

• Calories = 800
• Fat = 61.5g
• Net Carbs = 11g
• Protein = 63g

In-N-Out Sample Order #2: Protein Style In-N-Out Double Meat With Pickles, Without Ketchup or Spread (Dairy Free)

For keto dieters trying to avoid dairy, this is a delicious In-N-Out option. The phrase ‘double meat’ will indicate to In-N-Out employees that you want two burger patties, but not two slices of cheese.

While In-N-Out burgers don’t automatically come with pickles, they are available if desired. They’re a great way to add extra carb-free flavor and moisture.

Since In-N-Out has various verbiage for their menu items, this is how to order:

“I’d like a Double Meat Protein Style without ketchup or spread. Please add pickles to it.”

You should get a lettuce wrap burger with two patties, raw onions, mustard, tomatoes, and pickles.

Nutrition:

• Calories = 300
• Fat = 15g
• Net Carbs = 4g
• Protein = 24g

Low Carb In-N-Out Sample Order #3: Triple Triple Animal Style, No Bun

If you simply can’t imagine skipping the In-N-Out spread, here’s an Animal Style sample order. This will use up much of the daily keto carb allotment on foods that don’t offer much in terms of fiber or micronutrients, so be sure to use the remaining daily carb budget on vegetables.

Let the cashier know you’d like:

“A Triple Triple Animal Style, with no bun. Also, please do one portion of spread instead of a double portion.”

You should get three mustard grilled patties, three slices of cheese, grilled onions, spread, tomatoes, and pickles.

Nutrition:

• Calories = 740
• Fat = 52.5g
• Net Carbs = 14g
• Protein = 48g

Sample Order #4: Flying Dutchman With Chopped Chiles & Grilled Onions

While a straightforward Flying Dutchman might be a little boring, it’s easy to add flavor with the addition of chopped yellow chiles and grilled onions.

Source: 4kodiak via Canva.com⁹

Again with the odd verbiage of menu items, this is what you’d tell the cashier:

“One Flying Dutchman with chopped chilis and grilled onions, please.”

You should get two patties, two slices of American cheese, chopped chilis, and grilled onions.

Nutrition:

• Calories = 430
• Fat = 28g
• Net Carbs = 6g
• Protein = 30g

Keto dieters can confidently enjoy a meal at In-N-Out with the help of this secret menu! By staying aware of the carb content in the spread and prioritizing protein and fat, you’ll make smart keto In-N-Out choices every time you eat there.

Frequently Asked Questions