Home / Shake Shack vs In-N-Out Burger
burgers · head-to-head
Shake Shack vs In-N-Out Burger: which is better for your macros?
The top protein play at Shake Shack is the Triple SmokeShack (80g protein, 1120 cal); In-N-Out Burger answers with the 4x4 Burger (62g, 970 cal). Below, all 33 meals we track at both chains go head-to-head on protein, calories, low-carb and vegetarian options — from each brand's official nutrition data, not AI guesses — with a verdict for cutting, bulking and keto.
The tale of the tape
Shake Shack vs In-N-Out Burger, by the numbers
| Head-to-head | Shake Shack | In-N-Out Burger |
|---|---|---|
| Highest-protein meal | 80g Triple SmokeShack | 62g 4x4 Burger |
| Leanest meal | 300 cal Chick'n Bites (6pc) & Diet Coke | 210 cal Hamburger Protein Style & Unsweetened Iced Tea |
| Avg protein per meal | 37g | 25g |
| Avg calories per meal | 587 cal | 480 cal |
| Meals at 425 cal or less | 5 | 9 |
| Low-carb / keto meals | 4 | 7 |
| Vegetarian meals | 1 | 3 |
| Meals tracked | 16 | 17 |
✓ marks the stronger number for that row (more protein, fewer calories, or more options). Computed from the 33 meals we track — not the chains' full menus.
Top 5, ranked by protein
The highest-protein meals, side by side
🍔 Shake Shack
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | Triple SmokeShack Three beef patties, American cheese, applewood-smoked bacon, cherry peppers, ShackSauce on a potato roll | 80g | 1120 |
| 2 | Double Bacon Cheeseburger Two beef patties, American cheese, applewood-smoked bacon on a potato roll | 58g | 790 |
| 3 | Double SmokeShack Two beef patties, American cheese, applewood-smoked bacon, cherry peppers, ShackSauce on a potato roll | 58g | 870 |
| 4 | Double SmokeShack Lettuce Wrap Two beef patties, American cheese, applewood-smoked bacon, cherry peppers, ShackSauce served in a lettuce wrap (no bun). Derived from the official Double SmokeShack minus the potato roll. | 54g | 790 |
| 5 | Double Cheeseburger Two beef patties, American cheese on a potato roll, no special sauce | 51g | 700 |
🍔 In-N-Out Burger
| # | Meal | Protein | Calories |
|---|---|---|---|
| 1 | 4x4 Burger Four beef patties, four slices American cheese, lettuce, tomato, onion, spread on bun (secret menu) | 62g | 970 |
| 2 | 3x3 Burger Three beef patties, three slices American cheese, lettuce, tomato, onion, spread on bun | 48g | 790 |
| 3 | 3x3 Protein Style & Diet Coke Three beef patties, three slices American cheese, spread, lettuce, tomato, onion - lettuce-wrapped instead of bun (secret menu protein style); paired with a Diet Coke (0 cal) to make a complete high-protein keto meal | 44g | 630 |
| 4 | Double-Double (mustard & ketchup) & Diet Coke Two beef patties, two slices American cheese, lettuce, tomato, onion, mustard and ketchup - no spread - on bun; paired with a Diet Coke (0 cal) for a leaner, higher-protein full combo | 37g | 590 |
| 5 | Double-Double w/Onion & Spread Two beef patties, two slices American cheese, lettuce, tomato, onion, spread on bun | 34g | 610 |
MacroBite scores these against your daily protein & calorie targets and logs them in one tap. Get the app →
The verdict
Which is better for your goal?
Cutting
In-N-Out Burger takes it. Its leanest high-protein pick, the Flying Dutchman, packs 30g of protein into 380 calories — 7.9g per 100 cal, ahead of Shake Shack's best (Double Bacon Cheeseburger, 58g for 790 cal, 7.3g per 100 cal). In-N-Out Burger lists 9 meals at 425 calories or less; Shake Shack has 5.
Bulking
Shake Shack wins on raw protein. The Triple SmokeShack tops out at 80g (1120 cal), beating In-N-Out Burger's biggest hitter, the 4x4 Burger, at 62g. For repeat trips, Shake Shack has 9 meals with 30g+ protein vs 7 at In-N-Out Burger.
Keto
In-N-Out Burger is the keto-friendlier menu with 7 low-carb meals vs 4 at Shake Shack. Best keto pick: the 3x3 Protein Style & Diet Coke — 44g protein, 14g carbs, 630 calories. At Shake Shack, the Double SmokeShack Lettuce Wrap (54g protein, 3g carbs) is the standout.
How we score it: cutting = most protein per calorie (25g protein floor) · bulking = highest absolute protein · keto = low-carb meals (20g carbs or less, or flagged low-carb in the official data). General nutrition info, not medical advice.
Dig deeper: full Shake Shack menu → · full In-N-Out Burger menu → · all chains ranked →
“Great app that comes in handy while dieting. I don't have to think about what to order, any pick from the app will keep me within my calories.”
“I've never had an app tell me all the healthy options at different fast foods.”
“Helped me hit my goals and gave amazing recommendations!”
Settle Shake Shack vs In-N-Out Burger with your own macros.
MacroBite scores every meal at both chains against the calories and protein you have left today — and logs it in one tap.
Rated 4.7★ by 1000+ people · 3-day free trial · Cancel anytime
