The Calories in Each Protein Style Burger
For those seeking a low-carb alternative at In-N-Out, the "Protein Style" option is a popular choice that replaces the standard hamburger bun with fresh lettuce. This modification significantly alters the nutritional profile of your meal, primarily by cutting carbohydrates and calories. The final calorie count, however, depends on the type of burger you order and any additional customizations.
Hamburger Protein Style
The most basic option is the Hamburger Protein Style. This includes a single beef patty, lettuce, tomato, and In-N-Out's signature spread and onion, all wrapped in lettuce. According to In-N-Out's official nutrition facts, this burger contains 200 calories. This is a substantial reduction compared to the regular hamburger, which comes in at 390 calories. The difference comes almost entirely from removing the bun, which can account for roughly 160 calories.
Cheeseburger Protein Style
Adding a slice of cheese to your Protein Style order increases both the flavor and the calorie count. The Cheeseburger Protein Style, with spread and onion, is listed at 270 calories on the official In-N-Out nutrition PDF. This still presents a significant calorie saving compared to the standard cheeseburger, which has 480 calories with its bun. A single slice of American cheese typically adds around 70 calories.
Double-Double Protein Style
For those with a bigger appetite, the Double-Double Protein Style offers two beef patties and two slices of cheese wrapped in lettuce. This option, with spread and onion, contains 450 calories. This is a very satisfying meal while still being considerably lighter than its standard Double-Double counterpart, which contains 610 calories. The extra patty and cheese provide a significant protein boost, making it a very satiating choice.
Nutritional Breakdown of the Protein Style Options
Understanding the macronutrient composition of the Protein Style burgers can help you make an informed decision for your dietary needs. The bun removal drastically reduces carbohydrates, making these an excellent choice for low-carb or ketogenic diets. However, the fat and sodium content can still be high, especially when including the signature spread.
- Hamburger Protein Style (with spread and onion):
- Total Calories: 200
- Total Fat: 14g
- Total Carbs: 8g
- Protein: 12g
- Cheeseburger Protein Style (with spread and onion):
- Total Calories: 270
- Total Fat: 19g
- Total Carbs: 10g
- Protein: 16g
- Double-Double Protein Style (with spread and onion):
- Total Calories: 450
- Total Fat: 32g
- Total Carbs: 12g
- Protein: 30g
The Impact of In-N-Out's Spread
For many, In-N-Out's spread is a non-negotiable part of the experience. However, the creamy, tangy sauce is also a calorie and fat contributor. While not officially listed, various estimations place the spread at around 80-100 calories per portion. Opting for mustard and ketchup instead of the spread is a simple customization that can further lower the overall calorie and fat count.
In-N-Out Lettuce Wrap vs. Regular Burger: A Comparison
To illustrate the nutritional benefits of going "Protein Style," here is a side-by-side comparison of the standard menu items versus their lettuce-wrapped equivalents based on official In-N-Out nutrition data.
| Menu Item | Calories (Regular) | Calories (Protein Style) | Carbs (Regular) | Carbs (Protein Style) |
|---|---|---|---|---|
| Hamburger | 390 | 200 | 37g | 8g |
| Cheeseburger | 480 | 270 | 39g | 10g |
| Double-Double | 610 | 450 | 41g | 12g |
Customizing Your Order for Optimal Nutrition
Beyond just swapping the bun, there are several other ways to customize your In-N-Out burger for an even healthier meal:
- Hold the spread: As mentioned, choosing mustard and ketchup instead of the spread can significantly reduce calories and fat.
- Animal style (without spread): You can request your protein style burger to be prepared "Animal Style" (cooked in mustard) while still asking to hold the spread to cut calories.
- Ask for extra veggies: Load up on additional lettuce, tomatoes, or raw onion for extra nutrients and volume without adding significant calories.
- Flying Dutchman: For the most low-carb option, you can order a "Flying Dutchman," which is two beef patties with cheese melted between them. While this has no bun and no veggies, it is very high in fat and protein. You can request lettuce on the side to create your own wrap.
Conclusion
Opting for a Protein Style burger at In-N-Out is an excellent strategy for reducing your calorie and carbohydrate intake without sacrificing the classic taste. A standard Hamburger Protein Style is just 200 calories, while the Cheeseburger comes in at 270, and the Double-Double is 450 calories. By replacing the high-carb bun with lettuce and considering optional customizations like skipping the spread, you can enjoy a more diet-friendly meal. For the most accurate nutritional information, always refer to the official source directly from In-N-Out's website.
In-N-Out Burger Official Nutrition Info
Frequently Asked Questions
1. What is a 'Protein Style' burger at In-N-Out?
A Protein Style burger is a secret menu item at In-N-Out where the traditional bun is replaced with a large, crisp lettuce wrap.
2. How many calories does a regular In-N-Out bun have?
The standard In-N-Out bun contributes approximately 160 calories to a burger.
3. Is a Protein Style burger a good option for a keto diet?
Yes, because it removes the bun, a Protein Style burger is a very low-carb option that can be suitable for a ketogenic or other low-carb diet.
4. Does removing the spread make a big calorie difference?
Yes, removing the signature spread can save approximately 80-100 calories per serving.
5. Can I order a burger with extra veggies in my lettuce wrap?
Yes, you can request extra lettuce, tomatoes, and raw or grilled onions to add more fresh vegetables to your Protein Style burger at no extra charge.
6. How does the sodium content in a Protein Style burger compare?
While the bun removal reduces overall sodium, the Protein Style burgers, particularly those with cheese and spread, can still have high sodium levels.
7. What is the lowest-calorie burger option at In-N-Out?
The Protein Style hamburger (without cheese) is the lowest-calorie burger option on the menu, weighing in at 200 calories with spread and onion.
