Are protein burgers from in-n-out healthy? A detailed nutritional analysis

October 24, 2025 •

3 min read

A standard In-N-Out Protein Style hamburger contains approximately 240 calories and 13 grams of protein, significantly less than its bun-based counterpart. This low-carb option raises an important question for diet-conscious consumers: are protein burgers from in-n-out healthy for a regular diet?.

Quick Summary

In-N-Out's protein burgers, wrapped in lettuce instead of buns, offer a lower-carb and lower-calorie alternative to their traditional burgers. However, their overall healthiness depends on customization and frequency of consumption, as fat and sodium can still be high.

Key Points

Lower Carbs: Replacing the bun with a lettuce wrap drastically cuts the carbohydrate count of the burger.
Calorie Savings: A standard Protein Style hamburger contains fewer calories than its bun-based equivalent, aiding in calorie-controlled diets.
High Fat and Sodium: Depending on the number of patties and cheese, fat and sodium levels can still be elevated, especially in larger sizes like the Double-Double.
Customization is Key: Asking for no spread, extra vegetables, or mustard-only can reduce unhealthy components significantly.
Fresh Ingredients: The use of fresh, never-frozen beef and daily-prepared vegetables is a positive nutritional factor compared to many competitors.
Better Option, Not Necessarily Healthy: While a superior fast-food choice, it should be consumed in moderation due to high saturated fat and sodium content.

The Appeal of the Protein Style Burger

For many looking to reduce their carbohydrate intake or simply make a better fast-food choice, the In-N-Out secret menu offers the 'Protein Style' burger. By replacing the traditional bun with crisp, large lettuce leaves, this option aims to deliver the same classic flavor with a healthier profile. The popularity of this modification stems from a growing demand for fast-food options that align with specific dietary plans, such as ketogenic or gluten-free diets. This approach is often seen as a significant step up from standard fast-food fare, emphasizing fresh ingredients.

What "Protein Style" Means

Ordering a burger 'Protein Style' means the entire burger—including the beef patty, cheese, lettuce, tomato, and spread—is contained within a large lettuce wrap rather than a bun. This modification is straightforward to order and is a well-known option among In-N-Out employees. The switch to a lettuce wrap fundamentally alters the burger's nutritional profile, dramatically reducing its carbohydrate count and overall calories.

The Nutritional Core: Beef, Cheese, and Toppings

The healthiness of a protein burger extends beyond the absence of a bun. It also depends on the other ingredients. In-N-Out is known for its fresh, never-frozen beef, which is a high-quality protein source. However, the cheese and the signature spread add significant amounts of fat and sodium. For example, adding cheese to a standard Protein Style hamburger increases calories from approximately 240 to 330 and fat from 17g to 25g.

A Detailed Nutritional Comparison

To understand the true health impact, it's useful to compare the nutrition of popular Protein Style burgers to their traditional counterparts.


Item	Calories (approx.)	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)
Hamburger (Standard)	390	16	37	16	660
Hamburger (Protein Style)	240	13	11	17	370
Cheeseburger (Standard)	480	22	41	18	1080
Cheeseburger (Protein Style)	330	18	11	25	720
Double-Double (Standard)	670	37	41	34	1660
Double-Double (Protein Style)	520	33	11	39	1160

Comparing Protein Style to Traditional Burgers

The table clearly shows that Protein Style burgers are a lower-calorie and significantly lower-carb option compared to their bun-based versions. The calorie reduction is substantial, making it a better fit for those watching their intake. For instance, a Protein Style Double-Double saves 150 calories and 30g of carbs compared to the regular version. However, the fat content can remain high, especially in the Double-Double, due to the two patties, two slices of cheese, and spread. Sodium content, while lower, can still be a concern for those with hypertension.

Customizing Your Protein Burger for Health

In-N-Out's customizable menu allows you to further adjust the health profile of your protein burger. This is a significant advantage over many fast-food chains.

The Impact of "Animal Style"

Opting for 'Animal Style' on your Protein Style burger adds a mustard-cooked patty, extra spread, pickles, and grilled onions. This customization significantly increases calories, fat, and sodium. While flavorful, it negates some of the health benefits gained by removing the bun. For a healthier alternative, consider adding mustard only and fresh vegetables instead of the full Animal Style.

Strategic Ordering for a Healthier Choice

Here are some tips for making your protein burger healthier:

Skip the Spread: This can save calories, fat, and sodium. You can add your own low-calorie condiments if desired.
Go Single: Opting for a single-patty protein burger dramatically reduces calories, fat, and sodium compared to a Double-Double.
Add Extra Veggies: Adding extra lettuce, tomatoes, and onions provides more fiber and nutrients.
Mustard Instead of Spread: Ordering your burger with mustard instead of the signature spread is a lower-calorie and lower-fat option.
No Salt: You can request your patties to be cooked without salt to help manage sodium intake.

Conclusion: Fitting In-N-Out into a Healthy Diet

So, are protein burgers from In-N-Out healthy? The answer is nuanced. By replacing the bun with a lettuce wrap, they are undeniably a healthier alternative to traditional fast-food burgers, significantly reducing carbs and calories. The use of fresh, quality ingredients is also a major plus. However, the level of healthiness depends heavily on customization. Larger, cheesier, or 'Animal Style' versions contain high amounts of fat and sodium. For a truly healthy meal, a single-patty Protein Style burger with minimal or no spread is the best option. As with all fast food, moderation is key. A Protein Style burger can fit into a balanced diet as an occasional treat rather than a regular staple. For the most accurate nutritional information, check In-N-Out's official nutrition page on their website.

Frequently Asked Questions

A protein burger at In-N-Out is an item from the secret menu where the traditional burger bun is replaced with large, crisp lettuce leaves. The meat, cheese, and toppings are all wrapped inside the lettuce.

A Double-Double ordered Protein Style contains approximately 520 calories. It provides 33 grams of protein but also includes a high amount of fat and sodium.

Yes, you can order a protein burger Animal Style. This adds a mustard-cooked patty, extra spread, and grilled onions, which increases the overall calorie, fat, and sodium count significantly.

A protein burger is a lower-carb and lower-calorie option compared to a regular bun-based burger due to the absence of the bread. However, the fat and sodium can remain high, especially with multiple patties and cheese.

In-N-Out's signature spread, similar to a Thousand Island dressing, is not particularly low in calories or fat. Skipping it or asking for it on the side can help reduce the overall calorie count of your meal.

Yes, the lettuce-wrapped format of the protein burger makes it a popular and suitable option for those on a ketogenic diet. It helps minimize carbohydrate intake while providing a good source of protein.

The Flying Dutchman (two patties and cheese with no bun or vegetables) is another low-carb secret menu option. While potentially lower in overall calories than some Protein Style combinations, it lacks the fiber and nutrients from the lettuce and tomatoes found in a Protein Style burger.