A "protein style" burger has become a popular low-carb and keto-friendly option at many fast-food restaurants, most famously popularized by In-N-Out. By replacing the traditional high-carbohydrate bun with a crisp lettuce wrap, the meal shifts its macronutrient profile, focusing on the protein from the meat and other add-ons. While the overall calorie count is reduced, the protein content remains a major component of the final dish.
The Primary Protein Source: The Patty
The beef patty is the most significant source of protein in any burger, and this is especially true for the protein style version. The amount of protein largely depends on the patty's weight and lean-to-fat ratio.
Protein by Patty Size
A standard cooked beef patty, typically a quarter-pound size (about 4 oz raw), can provide between 21 and 25 grams of protein. The exact amount is influenced by the fat percentage; leaner beef (e.g., 90/10) contains more protein per ounce than fattier beef (e.g., 80/20) because there is less fat and moisture by weight. For example:
- A 3 oz (cooked) patty from 80/20 ground beef has about 21g protein.
- A 3 oz (cooked) patty from 90/10 ground beef has about 23g protein.
Many fast-food chains use their own proprietary blends, so official nutrition information is the most accurate source. At In-N-Out, a single-patty protein style burger without cheese delivers around 13-16 grams of protein, indicating a smaller patty size than the average quarter-pound. A Double-Double protein style, with two patties, is a more substantial protein source, packing about 33 grams.
How Toppings and Customizations Impact Protein
Beyond the beef patty, other ingredients can boost the protein content of a protein style burger.
The Effect of Adding Cheese
Adding a slice of cheese is a common way to increase both flavor and protein. A single slice of American cheese typically adds 5-7 grams of protein. This is seen in the nutrition facts for a protein style cheeseburger at In-N-Out, which increases the protein from 13g (single patty) to 18g with one slice of cheese. For a double cheeseburger, adding two slices of cheese provides an even larger protein bonus.
Bacon and Other Add-ons
Ordering extra toppings can further customize and enhance the protein profile. Adding strips of bacon, for instance, can contribute an extra 5-6 grams of protein to your burger. Some restaurants also offer grilled onions, which add minimal protein but plenty of flavor. These choices allow for a flexible and highly customizable high-protein meal.
The Contribution of the Bun (or Lack Thereof)
The primary distinction of a protein style burger is the absence of the bun, which significantly lowers the carbohydrate and calorie count. While the bun is typically a modest source of protein (around 6-8 grams per regular bun), the beef and cheese remain the dominant protein providers in both burger styles. By removing the bun, the meal becomes even more protein-centric relative to its total calorie count, making it a favorite for those on ketogenic or other low-carb diets.
The Role of Lettuce
The lettuce wrap itself adds very little protein. A cup of chopped lettuce, like romaine or iceberg, contains only about 1 gram of protein. Its primary function is to serve as the structural element and a source of vitamins and fiber, not as a protein booster.
Protein Style vs. Regular Burger: A Comparison
| Component | Single Patty Protein Style (e.g., In-N-Out) | Single Patty Regular Bun (e.g., McDonald's) | Double Patty Protein Style (e.g., In-N-Out) |
|---|---|---|---|
| Beef Patty Protein | ~13g | ~15g (Cheeseburger) | ~26g (2x patties) |
| Cheese Protein | +5g | +5g | +10g (2x cheese) |
| Bun Protein | 0g (Lettuce wrap) | ~7g | 0g (Lettuce wrap) |
| Total Protein | 18g (with cheese) | ~27g (with cheese) | 33g (with cheese) |
Note: Nutritional information can vary by restaurant and preparation.
Case Study: In-N-Out Protein Style Nutrition
The In-N-Out menu provides a clear example of the protein variations in protein style burgers.
- Single Hamburger, Protein Style: Approximately 13 grams of protein.
- Single Cheeseburger, Protein Style: Around 18 grams of protein.
- Double-Double, Protein Style: A substantial 33 grams of protein.
These figures demonstrate how protein content directly scales with the number of patties and the inclusion of cheese. It’s also important to note that the total protein in a regular bun version might seem higher due to the small contribution of the bun, but for low-carb dieters, the protein-dense nature of the protein style is the main attraction.
Maximizing Protein in a Protein Style Burger
If your goal is to maximize protein intake, there are a few simple strategies you can follow when ordering a protein style burger.
- Double Up on Patties: Opt for a double or even a triple patty version if available. For instance, the In-N-Out Double-Double nearly triples the protein of the single hamburger version.
- Add Extra Cheese: Don't hesitate to add an extra slice or two of cheese. The protein from cheese is an easy way to increase the total without adding many carbs.
- Request Bacon: If bacon is an option, include it for a significant protein and flavor boost. Bacon also provides healthy fats that can help with satiety.
- Choose Leaner Meat (If Available): While many fast-food chains use standard blends, some specialty burger joints might offer leaner ground beef options. In general, a higher lean-to-fat ratio means more protein per serving.
Conclusion
In summary, a protein style burger offers a high-protein, low-carb alternative to a traditional burger by swapping the bun for a lettuce wrap. The protein content is largely dependent on the number and size of the beef patties, with additional grams coming from cheese and other toppings. A single-patty protein style burger can provide a moderate amount of protein, while doubling up on patties and adding cheese can yield a significantly higher protein count, making it a satisfying option for those managing their macronutrient intake. By making smart customizations, you can easily tailor a protein style burger to fit your specific dietary goals, proving that fast food can be part of a healthy, balanced diet with a little knowledge.
For more detailed nutritional information, visit the official In-N-Out Burger Nutrition Info page.
