In-N-Out Burger vs. Shake Shack, by the numbers

In-N-Out Burger publishes nutrition for 41 items and Shake Shack for 85. The typical In-N-Out Burger item is lighter (median 180 calories vs 490), Shake Shack has the single highest-protein item, and Shake Shack has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.

Menus:

In-N-Out Burger menu Low-calorie In-N-Out Burger Shake Shack menu Low-calorie Shake Shack

Items with published nutrition

In-N-Out Burger: 41

Shake Shack: 85

Median calories per item

In-N-Out Burger: 180

Shake Shack: 490

Real meals under 500 calories (15 g+ protein)

In-N-Out Burger: 6

Shake Shack: 10

Lightest real meal (15 g+ protein)

In-N-Out Burger: Cheeseburger Protein Style® (bun replaced with lettuce) (280 calories, 16 g protein)

Shake Shack: Egg White Light (320 calories, 15 g protein)

Most protein

In-N-Out Burger: Double-Double® (mustard & ketchup instead of spread) (550 calories, 34 g protein)

Shake Shack: Avocado Bacon Burger (Triple) (1180 calories, 81 g protein)

Most protein per 100 calories

In-N-Out Burger: Double-Double® Protein Style® (bun replaced with lettuce) (6.5 g)

Shake Shack: Hamburger (Triple) (8.4 g)

Keto meals (under 10 g net carbs, 15 g+ protein)

In-N-Out Burger: 1

Shake Shack: 0

Median sodium per item

In-N-Out Burger: 65 mg

Shake Shack: 740 mg

Lightest burger

In-N-Out Burger ›

Hamburger Protein Style® (bun replaced with lettuce)

per burger · 12g protein · 9g carbs · 14g fat

210 kcal

Shake Shack ›

Hamburger (Single)

per burger · 25g protein · 24g carbs · 18g fat

370 kcal

Lightest fries

In-N-Out Burger ›

French Fries

per order · 6g protein · 49g carbs · 15g fat

360 kcal

Shake Shack ›

Regular Fries

per serving · 6g protein · 63g carbs · 22g fat

470 kcal

Lightest shake

In-N-Out Burger ›

Vanilla Shake (15 oz)

per shake · 16g protein · 66g carbs · 31g fat

590 kcal

Shake Shack ›

Vanilla Shake

per shake · 18g protein · 72g carbs · 36g fat

680 kcal

Questions people ask

Which is healthier, In-N-Out Burger or Shake Shack?

By the numbers, In-N-Out Burger has the lighter typical item and Shake Shack the better protein per calorie, so it depends on what you order. Real meals under 500 calories (150+ calories, 15 g+ protein): 6 at In-N-Out Burger and 10 at Shake Shack.

Which has more protein, In-N-Out Burger or Shake Shack?

Shake Shack: Avocado Bacon Burger (Triple) has 81 g. For protein without the calories, Shake Shack's Hamburger (Triple) leads at 8.4 g per 100 calories.

Which is better for keto, In-N-Out Burger or Shake Shack?

In-N-Out Burger has more meals under 10 g net carbs with 15 g of protein (1 vs 0). Each chain's keto page lists them.

Where do these numbers come from?

In-N-Out Burger's and Shake Shack's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

Log it with Calorie Cub

Tell Claude, ChatGPT, or any MCP client what you ate and Calorie Cub logs it from this verified menu, or search it in the app. Free to start.

How to log meals from ChatGPT or Claude Use ChatGPT to diet Use Claude to diet Use Gemini to diet Use Grok to diet

How Calorie Cub works