In-N-Out is famous for its simple menu and fresh ingredients, but if you're tracking your macronutrients, especially protein, knowing the specifics for each item is key. This guide breaks down the protein content of all the popular burgers, as well as secret menu alternatives and sides, allowing you to build an order that meets your dietary needs.
The Standard Menu: A Protein Breakdown
For most customers, the standard menu is the first stop. The protein content of these burgers is straightforward and directly related to the number of patties and the addition of cheese. The fresh, never-frozen beef is the primary protein source, and it's a cleaner option compared to many other fast-food alternatives.
Hamburger
The classic single-patty Hamburger provides a modest but solid protein boost. According to In-N-Out's official nutrition information, a standard hamburger contains 16 grams of protein. This is the leanest burger option available with a bun, making it a good choice for those seeking a quick and simple protein fix without excessive calories. A customized version with mustard and ketchup instead of spread also provides 16 grams of protein.
Cheeseburger
By adding a single slice of American cheese, the protein content gets a slight but noticeable bump. A standard Cheeseburger with onion and spread contains about 20-22 grams of protein. The cheese adds flavor and a few extra grams of muscle-building protein, all for a reasonable increase in calories. The melted cheese does increase the fat and sodium content, which is a key consideration depending on your health goals.
Double-Double
Unsurprisingly, the Double-Double, with its two beef patties and two slices of cheese, is one of the most protein-dense options on the standard menu. A Double-Double packs a powerful punch of 34-37 grams of protein. This makes it a very satisfying meal that can help you feel full longer. However, its higher calorie and fat content means it should be consumed in moderation as part of a balanced diet.
Secret Menu Hacks for Higher Protein
For those with a bigger appetite or higher protein requirements, In-N-Out's "Not-So-Secret" menu offers even more substantial options. These customized builds increase the beef and cheese, leading to significantly higher protein counts and caloric intake.
The 3x3
Also known as the "Triple-Triple," this burger includes three beef patties and three slices of cheese. This configuration significantly increases the protein content. A 3x3 burger provides approximately 52 grams of protein. This is a substantial meal and a great option for serious protein seekers, but comes with a corresponding increase in fat and calories.
The 4x4
For the ultimate protein-heavy meal, the 4x4, or "Quad-Quad," features four beef patties and four slices of cheese. This massive burger delivers a whopping 67 grams of protein. It's the highest protein option on the menu, but it's also a very calorie- and fat-dense item. It is definitely more of an occasional indulgence than a regular dietary staple.
The "Protein Style" Advantage
For those who want the protein without the carbohydrates, In-N-Out offers the "Protein Style" option. This simple but effective customization replaces the traditional bun with a hand-leafed lettuce wrap. It is a popular choice for low-carb and keto dieters who still want to enjoy a burger.
- Protein Style Cheeseburger: By forgoing the bun, the cheeseburger's protein remains a significant 16-18 grams, but the carb count plummets.
- Protein Style Double-Double: This option is the best of both worlds—high protein and low carbs. A Double-Double ordered "Protein Style" provides a robust 30-33 grams of protein. This allows you to get a significant amount of high-quality protein without the added carbs from the bun, making it a very macro-friendly meal.
Beyond the Burgers: Sides and Shakes
The protein at In-N-Out isn't limited to the burgers. Even the side items contribute, though in much smaller amounts. It's important to remember these items add calories and carbs as well.
- French Fries: In-N-Out's fresh-cut fries offer around 6-7 grams of protein per serving. While not a major protein source, it adds to the overall meal's macronutrient profile. Keep in mind, they are much higher in carbs.
- Shakes: A classic Chocolate Shake contains about 10 grams of protein, primarily from the ice cream base. This adds a sweet, filling element to your meal, but also a considerable amount of sugar and calories.
Comparison Table: Protein Per Item
To make it easy to compare which menu item best suits your protein goals, here's a detailed comparison. All protein values are approximate based on recent nutritional information.
| Menu Item | Protein (grams) | Notes |
|---|---|---|
| Hamburger | 16 | The leanest burger option with a bun. |
| Cheeseburger | 20-22 | Adds a slice of cheese for a protein boost. |
| Double-Double | 34-37 | Two patties and two slices of cheese. |
| Protein Style Cheeseburger | 16-18 | Lettuce wrap instead of a bun. |
| Protein Style Double-Double | 30-33 | High protein, low carb alternative. |
| 3x3 (Secret Menu) | 52 | Three patties and three cheese slices. |
| 4x4 (Secret Menu) | 67 | Four patties and four cheese slices; the highest protein option. |
| French Fries | 6-7 | Side item contribution. |
| Chocolate Shake | 10 | Shake adds a sweet protein component. |
Conclusion
In-N-Out's menu, while seemingly simple, offers a surprising range of options for those monitoring their protein intake. For a standard meal, the Double-Double provides a substantial protein hit. If you're on a low-carb diet, the Protein Style Double-Double offers the best protein-to-carb ratio. And for those seeking maximum protein, the secret menu 4x4 is unmatched. The key to enjoying In-N-Out while staying on track with your nutritional goals is to understand the trade-offs in calories and fat that come with increased protein. By making informed choices, you can enjoy your meal guilt-free. For official information on all their ingredients, you can always visit the In-N-Out website. For official, detailed nutritional facts, refer to the In-N-Out website.
