How many calories are in a lettuce wrap double burger?

November 22, 2025 •

4 min read

A fast-food double burger wrapped in lettuce, like the popular In-N-Out 'Protein Style' version, can contain around 520 calories, while other homemade or restaurant varieties can vary significantly based on ingredients. Understanding how many calories are in a lettuce wrap double burger requires looking beyond just the beef patties to all the added ingredients.

Quick Summary

The calorie count of a lettuce-wrapped double burger varies widely, ranging from around 360 to over 590 calories depending on the type of cheese, sauces, and fatty content of the beef. The primary calorie source is the meat and added condiments, not the lettuce.

Key Points

Significant Calorie Variation: The number of calories can range from approximately 360 to over 590, depending heavily on the preparation and ingredients used.
Bun vs. Lettuce: Swapping a traditional bun for a lettuce wrap saves a significant number of carbohydrates and about 160-200 calories, but the overall meal may still be calorie-dense.
High-Fat Content: Calories in a lettuce-wrapped burger come primarily from the beef patties, cheese, and high-fat sauces. Leaner meat choices significantly lower the total.
Sauce Matters: Creamy sauces like mayonnaise and special sauces can add 60-100+ calories. Opting for mustard or a low-calorie alternative can save a lot of calories.
Customization is Key: For maximum control over the nutritional content, making a homemade lettuce wrap double burger is the most reliable way to align it with specific dietary needs, such as keto or calorie counting.
Healthy Sides: Pair your lettuce-wrapped burger with low-calorie, high-fiber side dishes like a garden salad or roasted vegetables instead of fries to create a more balanced meal.

Understanding the Calorie Breakdown

While a lettuce wrap double burger is often chosen as a lower-carb, higher-protein alternative, it is not always a low-calorie option. The exact caloric value depends heavily on the ingredients and preparation. A standard double burger with two quarter-pound beef patties, two slices of cheese, and various sauces and toppings can pack a significant number of calories and a high fat content. The replacement of the traditional bun with lettuce leaves primarily impacts the carbohydrate count, saving you approximately 160-200 calories on the bun alone, but does little to mitigate the calories from other high-fat items.

Key Components and Their Caloric Impact

Beef Patties: The fat content of the ground beef used is the single most significant factor in the total calorie count. For example, an 80/20 beef blend (80% lean, 20% fat) will have more calories than a leaner 90/10 blend. Two standard-sized 80/20 patties alone can contribute over 400 calories.
Cheese: Adding cheese dramatically increases the calories, fat, and sodium. Two slices of American cheese, for instance, add about 140 calories. The type of cheese also matters, with fattier cheeses packing more calories.
Sauces: Condiments are a hidden source of calories. Special sauces, mayonnaise, or creamy dressings can add 60-100 calories or more per serving. Using mustard or a light vinaigrette offers a much lower-calorie alternative.
Toppings: While most vegetable toppings like tomato, onion, and pickles add minimal calories, other additions like bacon or avocado can significantly increase the total. Two slices of bacon add about 70 calories.

Fast Food vs. Homemade Calorie Comparison

The search for a specific number can be complicated because different restaurants have different formulations, and a homemade burger gives you full control. For example, the calorie difference between various lettuce-wrapped double burgers from fast-food chains highlights the impact of ingredients and portion sizes. Here is a comparison of some popular options based on data from nutritional databases:


Item	Calories	Fat	Protein	Carbs
P. Terry's Double Cheeseburger (Lettuce Wrap)	~590 kcal	41g	48g	11g
Freddy's Double Cheeseburger (Lettuce Wrap)	~550 kcal	38g	48g	3g
In-N-Out Double Double (Protein Style)	~520 kcal	39g	33g	11g
Freddy's Double Steakburger (Lettuce Wrap)	~450 kcal	29g	43g	3g
Burger Fi Double Burger (Green Style)	~373 kcal	Not Specified	Not Specified	Not Specified
Elevation Burger Double Burger (Lettuce Wrap)	~360 kcal	24g	36g	0g

As you can see, the difference between the lowest and highest-calorie options from fast-food restaurants is over 200 calories, primarily due to factors like meat type, cheese content, and sauce.

How to Create a Healthier Lettuce Wrap Double Burger

If you are making a lettuce wrap double burger at home, you have complete control over the nutrition. The following steps can help you reduce calories while maximizing flavor:

Use Leaner Meat: Opt for 90/10 or even 93/7 lean ground beef or ground turkey. This is one of the most effective ways to lower the overall fat and calorie count without sacrificing the essence of the burger. For an even lighter option, use bison.
Select Lower-Calorie Toppings: While cheese and bacon are classic, they are calorie-dense. You can still enjoy robust flavor with these additions, but use them sparingly. Healthier alternatives or additions include:
- Sautéed mushrooms and onions
- Avocado slices (in moderation)
- Fresh tomato, red onion, and pickles
- Diced jalapeños for a spicy kick
Choose the Right Lettuce: Sturdy lettuce like iceberg or romaine works best for wrapping to prevent sogginess and tearing. Iceberg offers a great crunch, while butter lettuce is more pliable.
Build a Better Sauce: Instead of a creamy, high-calorie sauce, create your own healthier version. A simple mix of mustard and spices or a yogurt-based sauce can deliver flavor without the extra fat.

Making the Right Choice for Your Diet

The primary health advantage of a lettuce wrap double burger is the drastic reduction in carbohydrates, making it an excellent option for those following low-carb, keto, or gluten-free diets. A bunless burger helps to avoid the blood sugar spikes associated with refined carbohydrates from bread. However, the calorie density, particularly from fat, remains a significant factor to consider. Someone on a keto diet may value the low-carb nature, while someone counting total calories might find it surprisingly high.

Serving Suggestions for a Balanced Meal

To make a lettuce-wrapped burger part of a more balanced meal, consider pairing it with healthy, low-calorie sides instead of high-carb options like fries. This can help to control overall caloric intake while providing a complete meal.

List of Healthy Side Options:

Side Salad: A fresh green salad with a light vinaigrette dressing is a perfect complement, adding fiber and nutrients.
Roasted Vegetables: Non-starchy vegetables like broccoli, cauliflower, or asparagus can be roasted with a little olive oil and seasoning.
Coleslaw: A lighter, vinegar-based coleslaw can add a tangy crunch without excessive calories.
Pickles: An extra side of pickles can provide a satisfying, low-calorie burst of flavor.

Conclusion: A Matter of Personalization

There is no single answer to the question of how many calories are in a lettuce wrap double burger. The calorie count is highly variable and depends on the specific ingredients, especially the type of meat, cheese, and sauces used. While replacing the bun with lettuce offers significant carbohydrate savings and is a great strategy for low-carb diets, it does not automatically make the burger low in calories. For the most accurate nutritional information, it is best to check the specific restaurant's website or, for maximum control, prepare the burger at home using lean meat and healthier toppings. This allows you to create a delicious, satisfying burger that aligns perfectly with your dietary goals. For more in-depth nutritional data on many food items, resources like Eat This Much can be valuable.

Frequently Asked Questions

A lettuce wrap burger will have fewer calories and carbohydrates than a traditional bun burger because it removes the bun, which can contain 160-200 calories or more. However, the calorie total from the meat, cheese, and sauces remains the same or may be even higher if you add extra toppings.

'Protein Style' is a term used by In-N-Out Burger and other restaurants for a burger where the traditional bread bun is replaced with large lettuce leaves. It is a popular low-carb, keto, and gluten-free option.

A lettuce wrap double burger can be a healthier choice, particularly for low-carb or keto diets, but its overall healthiness depends on the ingredients. Using lean beef, skipping high-calorie sauces, and limiting extra cheese and bacon will make it a more wholesome meal.

For wrapping a double burger, a sturdy lettuce variety is best to hold the heavy contents. Iceberg lettuce provides a crisp, crunchy texture, while butter lettuce or romaine lettuce offers more flexibility.

To reduce calories, use lean ground beef (90/10 or leaner), choose lower-fat cheese or less cheese, use a healthier condiment like mustard instead of mayonnaise-based sauces, and be mindful of added toppings like bacon or avocado.

Yes, adding cheese significantly increases the calorie count of a lettuce wrap double burger. For example, two slices of American cheese can add over 140 calories, contributing a noticeable amount of fat and sodium.

To boost flavor without adding many calories, use a flavorful spice blend on the meat, add sautéed onions and mushrooms, use a tangy mustard or vinegar-based sauce, and load up on fresh, low-calorie vegetables like tomatoes, pickles, and raw onions.

The primary source of calories in a lettuce wrap double burger is the ground beef used for the patties, which varies based on its fat content. High-fat additions like cheese and special sauces are also major contributors.