Decoding the Flying Dutchman's Nutritional Profile
The In-N-Out Flying Dutchman is a popular "secret menu" item that has gained a cult following, especially among those following ketogenic or low-carb diets. Its simple, bun-less construction—just two beef patties with two slices of American cheese melted between them—makes it a straightforward option for tracking nutrition. The calorie count of approximately 380 is derived primarily from the beef and cheese, with virtually no carbohydrates.
Macronutrient Breakdown
The nutritional value of the standard Flying Dutchman is quite focused, prioritizing protein and fat. This macronutrient profile makes it a highly satisfying and energy-dense meal. For those interested in the specifics, the approximate macros are:
- Protein: Around 30 grams
- Fat: Nearly 30 grams
- Carbohydrates: Approximately 2 grams (net carbs), due to the lack of a bun
This composition explains its popularity among dieters, as it provides a solid dose of protein without the carb load of a traditional burger. The fat content contributes significantly to satiety, helping to keep you full longer.
Customization and Calorie Variations
One of the best aspects of In-N-Out is the ability to customize your order, and the Flying Dutchman is no exception. However, adding extras will naturally increase the total calorie count. It is important to be aware of these changes if you are closely monitoring your intake.
Common Additions and Their Impact
- Animal Style: Ordering your Flying Dutchman "Animal Style" adds a layer of diced grilled onions, mustard fried into the patty, pickles, and extra spread. While delicious, the spread alone adds a significant number of calories and fat. One packet of In-N-Out spread contains about 80 calories and 9 grams of fat, so adding it generously will quickly boost your total.
- Grilled Onions: Just adding standard grilled onions is a simpler way to add flavor with less of a caloric impact. Grilled onions add minimal calories compared to the spread and provide a sweeter flavor profile.
- Extra Cheese: While the base recipe calls for two slices, adding more cheese will increase both the calorie and fat content. Each extra slice adds roughly 70 calories and 5 grams of fat.
Comparison Table: Flying Dutchman vs. Other In-N-Out Options
To put the Flying Dutchman's nutrition in perspective, here is a comparison with other popular In-N-Out menu items.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flying Dutchman | ~380 | ~30g | ~2g | ~28g |
| Double-Double (standard) | ~610 | ~34g | ~41g | ~34g |
| Double-Double (Protein Style) | ~450 | ~30g | ~12g | ~32g |
| Cheeseburger (standard) | ~430 | ~20g | ~39g | ~21g |
As the table shows, the Flying Dutchman is a great option for minimizing carbohydrates and overall calories, especially when compared to its bun-equipped counterparts. The Protein Style Double-Double is a comparable low-carb choice but contains more carbs due to additional spread and vegetables.
Health Considerations and Best Practices
While the Flying Dutchman is a relatively lower-calorie and low-carb option at In-N-Out, it's still important to consume it mindfully. Due to its high fat and sodium content, it is best enjoyed in moderation. The substantial protein content, however, helps promote satiety, which can prevent overeating later.
For those on a ketogenic or low-carb diet, the Flying Dutchman is an ideal meal. For others, it's a good way to enjoy the classic In-N-Out flavor profile without the high carbohydrate load from the bun. Pairing it with a side salad (if available) or skipping fries can further lower the overall meal's caloric impact. You can also customize your order to better align with your health goals, such as asking for a single-patty Flying Dutchman for fewer calories or adding extra pickles for flavor without added fat.
Conclusion
In summary, the standard In-N-Out Flying Dutchman contains approximately 380 calories, making it one of the lower-calorie and lower-carb options on the menu. This secret item is naturally high in protein and fat, offering a satisfying and flavorful meal for those monitoring carbohydrate intake. Remember that customizations like adding spread or extra cheese will increase the total calorie count, so be mindful when ordering. By understanding its nutritional makeup, you can make informed decisions and enjoy this popular fast-food option as part of a balanced diet.
You can read more about healthy fast-food options and nutritional comparisons here.
