Nutritional Breakdown of a 3x3 Protein Style
The 3x3 protein style from In-N-Out features three beef patties, three slices of American cheese, lettuce, tomato, and spread, wrapped in lettuce rather than a bun. While In-N-Out does not officially provide nutrition information for every custom order, expert analyses and customer estimations provide a clear view of its nutritional value.
Based on these breakdowns, a typical 3x3 protein style contains approximately:
- Calories: 630–710 kcal
- Protein: 44–48g
- Fat: 43–53g
- Carbohydrates: 11–14g
The precise values may vary depending on optional toppings and spread amount, but these estimates provide a reliable guide for meal planning. The high fat content comes from the beef patties and cheese, and the high protein content comes from the three beef patties.
Comparison: Protein Style vs. Standard 3x3
Choosing the protein style option significantly impacts the nutritional content, primarily by reducing carbohydrates and overall calories. The standard 3x3 burger is a high-calorie, high-carb meal due to the bun. This comparison highlights the significant differences between the two versions, helping in making an informed decision based on dietary goals.
| Nutritional Aspect | 3x3 Protein Style | Standard 3x3 | Difference (Approx.) |
|---|---|---|---|
| Calories | 630–710 kcal | ~860 kcal | -200+ kcal |
| Carbohydrates | 11–14g | ~39g | -25g |
| Protein | 44–48g | ~52g | Similar (slightly less) |
| Fat | 43–53g | ~55g | Similar |
| Sodium | ~1600mg | ~1880mg | -280mg |
The table demonstrates that the primary advantage of the protein style is the considerable reduction in carbohydrates and calories. The protein and fat content remains high, ensuring the meal is satisfying. This makes it a great choice for those on keto or low-carb diets who want a filling fast-food option.
How Customizations Affect Your 3x3
Customizing a 3x3 protein style can further alter its nutritional composition, like other fast-food orders. Knowing these changes can assist in adjusting the meal to meet health objectives.
Removing the Spread
In-N-Out's spread is creamy and flavorful, contributing significantly to the burger's fat and calorie count. Removing the spread can save approximately 80 calories from the meal. You can substitute with healthier options like mustard or ketchup, which have minimal calories.
Ordering Animal Style
Animal style includes extra spread, grilled onions, and mustard fried into the patty. While the grilled onions add minimal calories, the extra spread and mustard-fried patties will increase both the calorie and fat content. Ordering it animal style for a 3x3 protein style will increase the calorie count, but it will likely still be lower than a regular bunned 3x3. It is a worthwhile customization for those who prioritize flavor over strict calorie counting.
Avoiding Onions
Removing onions has a negligible impact on the nutritional profile for those who don't like them. The primary benefit of this customization is for personal taste preference.
Is Protein Style a 'Healthy' Option?
While the 3x3 protein style is a better option for those on low-carb diets, it is important to view it in context. It is still a high-calorie, high-fat meal and should not be considered a staple of a healthy diet. The sodium content is also quite high. However, for a fast-food meal, it is a significant improvement over the standard, bun-heavy version and offers a substantial protein boost.
For balanced nutrition, pairing the 3x3 protein style with a healthier side dish, or ordering a smaller protein-style burger like a single or Double-Double, would be a more balanced approach. It is a tool for managing macros within a fast-food context, not a replacement for a whole-foods diet.
Conclusion
In summary, a 3x3 protein style burger from In-N-Out contains about 630 to 710 calories, with high protein and fat content and low carbohydrates. This makes it an excellent option for those following a low-carb or ketogenic diet, allowing a satisfying fast-food meal while managing macros. Customers can tailor the meal to their specific nutritional needs by being mindful of customizations like adding spread or ordering animal style. It serves as a prime example of how simple swaps can make popular fast-food items more diet-friendly without sacrificing flavor. Consider portion size and other sides for a more balanced approach, but the 3x3 protein style delivers a high-protein, low-carb treat.
For detailed allergen and ingredient information, consult the official In-N-Out nutrition guide.
