The Lettuce Wrap Advantage: A Low-Carb Alternative
For those following a low-carb or keto lifestyle, or simply looking to reduce their calorie intake, a Five Guys lettuce wrap is a game-changer. The signature toasted sesame seed bun, while delicious, adds approximately 265 calories and 39 grams of carbohydrates to any burger order. By swapping the bun for fresh, crisp lettuce, you eliminate these calories and carbs, allowing you to focus on the high-protein and satisfying components of the burger itself. The calories in a Five Guys lettuce wrap burger vary significantly depending on your choice of burger patty and toppings.
Decoding the Base Burger Calories (Bun-less)
The foundation of your lettuce wrap is the burger patty itself. Five Guys offers two main sizes: the standard burger with two patties and the 'little' burger with a single patty. Here is the calorie breakdown for the bunless versions based on the official Five Guys nutritional information:
- Bunless Little Hamburger: 220 calories, 17g fat, 16g protein.
- Bunless Little Cheeseburger: 290 calories, 23g fat, 20g protein.
- Bunless Hamburger: 440 calories, 34g fat, 32g protein.
- Bunless Cheeseburger: 580 calories, 46g fat, 40g protein.
- Bunless Little Bacon Burger: 300 calories, 24g fat, 20g protein.
- Bunless Bacon Cheeseburger: 660 calories, 53g fat, 44g protein.
The Calorie Impact of Toppings
While the base burger provides the bulk of the calories, the toppings can add up quickly. Five Guys offers an extensive list of free toppings, with some adding minimal calories and others contributing more significantly. Being mindful of your selections is key to controlling the final calorie count.
Low-Calorie Toppings
These free toppings add flavor without adding many calories. Load up on them for extra texture and taste:
- Lettuce (approximately 3 calories)
- Tomato (approximately 9 calories)
- Pickles (approximately 3 calories)
- Grilled Onions (minimal calories)
- Grilled Mushrooms (approximately 6 calories)
- Jalapeño Peppers (minimal calories)
- Green Peppers (approximately 3 calories)
- Hot Sauce (minimal calories)
- Mustard (minimal calories)
Higher-Calorie Toppings
These toppings can substantially increase your burger's calorie count and should be used sparingly if you're watching your intake:
- Cheese: Each slice of cheese adds around 70 calories.
- Bacon: Bacon adds approximately 80 calories per serving.
- Mayonnaise: One serving of mayonnaise can add over 100 calories.
- Bar-B-Q Sauce or A.1.® Sauce: While delicious, these sauces contain sugar and add calories and carbs.
Comparison Table: Bun vs. Lettuce Wrap
| Burger Type | With Bun (Cal) | Lettuce Wrap (Cal)* | Calorie Savings | Main Macronutrient Change |
|---|---|---|---|---|
| Little Hamburger | 480 | 220 | 260 | ↓ Carbs, ↑ Protein/Fat |
| Little Cheeseburger | 550 | 290 | 260 | ↓ Carbs, ↑ Protein/Fat |
| Hamburger | 700 | 440 | 260 | ↓ Carbs, ↑ Protein/Fat |
| Cheeseburger | 840 | 580 | 260 | ↓ Carbs, ↑ Protein/Fat |
*Assumes no additional high-calorie toppings like mayo or bacon.
How to Build Your Low-Calorie Five Guys Lettuce Wrap
Building your perfect, healthy lettuce wrap is simple by following a few steps:
- Choose your patty base: Start with a 'Little' burger option, as it has a single patty and fewer base calories. The 'Little Hamburger' is the lowest-calorie starting point.
- Go bun-less: Explicitly request your burger as a 'lettuce wrap' or 'bun-less'. The staff is familiar with this request.
- Opt for low-calorie toppings: Maximize flavor with grilled onions, grilled mushrooms, jalapeños, and fresh toppings like lettuce and tomato.
- Limit high-calorie additions: Be cautious with mayonnaise, bacon, and extra cheese, as these will increase your calorie and fat intake significantly.
- Be sauce savvy: If you want sauce, choose mustard, which has zero calories, over ketchup or barbecue sauce, which contain sugar and add carbs. Requesting sauce on the side can also help with portion control.
Conclusion
How many calories in a 5 guys lettuce wrap burger is a question with a variable answer, but you have full control over the final number. By choosing a single-patty 'little' burger and filling it with fresh, low-calorie toppings, you can enjoy a flavorful, low-carb meal that aligns with your dietary goals. A simple bunless little hamburger with standard veggies is a healthy, protein-rich option around 220 calories, while adding cheese, bacon, or mayo will increase that number. The lettuce wrap option at Five Guys proves that you can still enjoy a fast-food meal without sacrificing your healthy eating plan. For the most up-to-date information, always refer to the official Five Guys nutrition and allergen guide, accessible on their website.
