Understanding the 2x2 Protein Style Burger
For many, the term "2x2 protein style" is synonymous with a specific custom order from the popular fast-food chain In-N-Out Burger. This is not a menu item you will see listed on the overhead board, but rather a combination from the well-known 'secret menu.' The "2x2" refers to a Double-Double burger, which includes two beef patties and two slices of American cheese. The "protein style" designation specifies that the traditional toasted bun should be replaced with large, hand-leafed lettuce leaves that serve as a wrap for the burger's contents. This customization is the primary reason for its appeal among those seeking a lower carbohydrate or keto-friendly fast-food meal.
The Standard Calorie Count
The most widely cited calorie count for a standard Double-Double Protein Style is approximately 520 calories, which includes the meat, cheese, lettuce, tomato, onion, and the signature In-N-Out spread. The spread, similar to a Thousand Island dressing, is a significant contributor to the fat and calorie content. The two 100% American beef patties and two slices of cheese also contribute a substantial amount of the total energy, along with the majority of the burger's protein.
Here is a breakdown of the approximate macronutrients for a standard 2x2 protein style burger with spread:
- Total Calories: ~520 kcal
- Total Fat: ~39g
- Total Carbohydrates: ~11g
- Protein: ~33g
The carbohydrate count is naturally low because the bun, a major source of carbs, is eliminated. However, it is worth noting that the total fat content is quite high, primarily from the beef, cheese, and the creamy spread.
Comparison: Protein Style vs. Regular Double-Double
To put the nutritional savings into perspective, comparing the protein style burger with its regular bun-wrapped counterpart is useful. The regular Double-Double includes a bun, which adds a significant number of calories and carbohydrates to the meal.
| Feature | 2x2 Protein Style | Regular Double-Double | Difference |
|---|---|---|---|
| Calories | ~520 kcal | ~610 kcal | -90 kcal |
| Total Fat | ~39g | ~34g | +5g |
| Carbohydrates | ~11g | ~41g | -30g |
| Protein | ~33g | ~34g | -1g |
| Sodium | ~1160mg | ~1660mg | -500mg |
Note: The fat discrepancy is due to varying reporting from different nutritional calculators for standard bun vs. lettuce wrap versions, but the calorie and carb savings are clear.
Customizing for Even Lower Calories
One of the benefits of a customized order is the ability to further control the nutritional intake. The primary way to reduce the calorie count is by modifying the spread. An order of "2x2 protein style with no spread" is a common request. Sources indicate that removing the spread can lower the calories by 70 to 80, bringing the total down to around 440-450 calories. Another option is to request mustard instead of spread. While this substitution still contains calories, they are significantly lower than those from the creamy spread.
Here are some common customization options and their impact:
- No Spread: Saves ~70-80 calories, reduces fat.
- No Cheese: Eliminates one of the high-fat components, further reducing calories and saturated fat.
- Animal Style: Adds extra spread, grilled onions, and mustard, which will increase the overall calorie and sodium count compared to a standard protein style.
- No Onion or Tomato: Has a negligible effect on the total calorie count, but may be relevant for personal preference.
The Importance of Ingredients
Beyond just the calories, the ingredients matter for a healthy diet. The 2x2 protein style provides high-quality protein from the beef, which is crucial for muscle repair and satiety. The lettuce wrap, while not as fibrous as a whole-grain bun, does provide some vitamins and a satisfying crunch. The cheese adds calcium and additional protein. However, the high sodium and saturated fat content, especially with the spread, means this should still be considered an occasional treat rather than a dietary staple. Paying attention to these details can help you make more informed choices about your fast-food options and how they fit into your overall nutrition plan.
Conclusion
In summary, the number of calories in a 2x2 protein style burger is approximately 520, which is a notable reduction compared to its traditional bun-equipped counterpart. For individuals on a low-carb or ketogenic diet, this makes it an appealing fast-food option. Customizing the order by removing the spread can further decrease the calorie and fat content. While it provides a solid dose of protein, it remains a fast-food meal that should be consumed in moderation, considering its significant fat and sodium levels. By understanding the components and their nutritional impact, you can make the best choice for your dietary needs while still enjoying a classic burger from In-N-Out.
Customizing Your Low-Calorie Order
- The Foundation: Begin with the basic "2x2 protein style" order, ensuring the bun is replaced with lettuce. This is your core low-carb base.
- Spread Control: Ask for "no spread" to save a substantial amount of calories and fat. Alternatively, a bit of mustard and ketchup will provide flavor with fewer calories.
- Cheese Management: To further reduce fat, ask for "no cheese" or "light cheese." This can save approximately 80 calories per slice.
- Add Vegetables: Include additional onions and tomatoes. These add flavor, fiber, and nutrients for very few calories.
- Ask for Light Salt: Requesting "light salt" on the patties can help manage the sodium content, which is quite high in the standard order.
By being mindful of these customization options, you can tailor the 2x2 protein style to better align with your specific nutritional goals.
