The In-N-Out 3x3 is a triple cheeseburger known for its three beef patties and three slices of cheese. For those tracking their macronutrient intake, knowing the specific protein count is essential. Let's break down the protein content and explore how different ordering options can change the nutritional profile of this massive burger.
The Standard In-N-Out 3x3 Protein Count
A regular In-N-Out 3x3 with the traditional bun is a high-protein, high-calorie meal. The official nutrition facts and data from reliable sources confirm a specific protein value.
- Total Protein: 52g. This comes primarily from the three beef patties and three slices of American cheese.
- Calories: 860. The high protein content is paired with a significant number of calories, much of which comes from the fat and carbohydrates in the bun and spread.
- Fat: 55g. The cheese and beef patties contribute a substantial amount of fat to the total nutritional breakdown.
This high protein yield makes the 3x3 a satisfying meal for many, but its caloric density and fat content mean it should be considered a special treat rather than a regular dietary staple.
The "Protein Style" 3x3: A Healthier Alternative
For those looking to reduce carbohydrates and calories without sacrificing the protein, In-N-Out's "Protein Style" option is a popular choice. This modification replaces the traditional bun with a lettuce wrap.
- Protein Style 3x3 Protein: Approximately 44-48g. By removing the bun, you lose a small amount of protein, but the main sources (the patties and cheese) remain intact.
- Protein Style 3x3 Calories: ~630–710 calories. Eliminating the bun significantly drops the overall calorie count.
- Protein Style 3x3 Carbs: ~11–14g. This is a massive reduction from the 39g in the standard 3x3, making it an excellent option for those on a keto or low-carb diet.
Customizing Your 3x3 for Optimal Protein Intake
While the base 3x3 offers a robust protein load, you can tweak your order to maximize the protein-to-calorie ratio. Here are a few ways to customize your burger:
- Go "Protein Style": As noted above, this swap removes the bun for a lettuce wrap, dramatically lowering carbs and calories while maintaining most of the protein.
- Hold the Spread: In-N-Out's signature spread adds calories and some fat. By asking for no spread or a side of mustard and ketchup instead, you can save roughly 80 calories.
- Order a Flying Dutchman with a side salad: While not a 3x3, the Flying Dutchman (two meat patties and two cheese slices with no bun) offers a very high protein-to-calorie ratio. Adding a side salad with light dressing can make it a more balanced, low-carb meal.
Comparison of In-N-Out Burger Options
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Standard 3x3 | 860 | 55 | 39 | 52 |
| Protein Style 3x3 | 630–710 | 43–53 | 11–14 | 44–48 |
| Standard Double-Double | 670 | 34 | 41 | 34 |
| Protein Style Double-Double | 450 | 32 | 12 | 30 |
Calculating Your Own Protein Needs
Understanding your dietary needs can help you make informed choices, even at a fast-food restaurant. The amount of protein a person needs daily depends on several factors, including activity level, age, and weight. A common recommendation is 0.8 grams of protein per kilogram of body weight, but active individuals often need more. For example, a 180-pound person might need around 65 grams of protein per day, meaning a single 3x3 provides a large portion of their daily requirement.
The Source of Protein in an In-N-Out Burger
In-N-Out prides itself on using fresh, high-quality ingredients, which impacts the protein quality. The protein in a 3x3 comes from two main components:
- Beef Patties: The foundation of the burger's protein content comes from three 100% USDA ground chuck patties. In-N-Out's beef is fresh and never frozen.
- Cheese: Each of the three slices of American cheese adds additional protein, fat, and calories. Cheese also provides a good source of calcium.
Conclusion
An In-N-Out 3x3 burger packs a powerful protein punch, with 52 grams in the standard version. For those focused on a low-carb diet or reducing calories, the "Protein Style" modification is an excellent alternative, offering around 44-48 grams of protein with fewer carbs. By being aware of these nutritional facts and customizing your order, you can enjoy this classic fast-food burger while staying aligned with your dietary goals. For more in-depth nutritional information directly from the source, consult the official In-N-Out nutrition info sheet.
