Is 4x4 protein style healthy for your diet goals?

January 10, 2026 •

3 min read

With approximately 900 calories, the 4x4 protein style burger is often considered a low-carb option, but its overall healthiness is a common question for many fast-food enthusiasts. While it eliminates the bun, this colossal lettuce-wrapped burger still packs a significant nutritional punch that warrants a closer look before declaring it a truly 'healthy' meal.

Quick Summary

The 4x4 protein style burger is low-carb but high in calories, saturated fat, and sodium due to its four meat patties and cheese. Its healthiness is relative, serving best as an occasional high-protein meal rather than a regular part of a balanced diet.

Key Points

Low Carb, High Everything Else: The 4x4 protein style is carb-friendly, but very high in calories, saturated fat, and sodium due to four patties and cheese.
Context is Key: Whether it's 'healthy' depends on your overall diet; it can fit into a keto plan as a high-protein meal but should be a rare treat for most.
Moderation is Essential: With nearly 900 calories and over 2000mg of sodium, this is a calorie-dense meal that is not suitable for frequent consumption.
Strategic Customization: You can significantly improve the health profile by ordering a smaller size, cutting the cheese, and using mustard instead of spread.
Better Alternatives Exist: A 2x2 or even a single protein style burger offers the same low-carb benefit with a much more balanced nutritional impact.

The Nutritional Breakdown of a 4x4 Protein Style

Removing the bun from a burger dramatically reduces the carbohydrate content, making the protein style a popular choice for those following keto or other low-carb diets. However, it's crucial to examine the full nutritional profile, which is largely dominated by four beef patties and four slices of American cheese. While precise values can vary, reliable estimates show the macronutrient and sodium content is substantial.

Core Macros and Minerals

Protein: At around 63-67 grams, the protein count is exceptionally high, which is excellent for muscle repair and satiety.
Fat: The fat content is also very high, clocking in at approximately 67 grams, with a large portion being saturated fat from the meat and cheese.
Carbohydrates: This is where the protein style shines for low-carb dieters, with a carb count as low as 11 grams.
Sodium: The most alarming nutritional aspect is often the sodium level, which can exceed 2,000 mg—close to the recommended daily limit for many people.

Pros: Why It's a "Healthier" Choice (Relatively Speaking)

For specific dietary needs, the 4x4 protein style offers some clear advantages over a traditional burger with a bun:

Low Carbohydrates: By replacing the bun with lettuce, it becomes suitable for ketogenic diets and other carbohydrate-restricted eating plans.
High Protein Content: The high protein content promotes satiety, which can help prevent overeating later and supports muscle growth.
Gluten-Free Option: For those with gluten sensitivities or celiac disease, the protein style offers a way to enjoy a fast-food burger without the risk of a gluten reaction.
Increased Micronutrients: While not a significant source, the lettuce wrap and fresh tomato provide some added vitamins and fiber compared to a bun-based version.

Cons: The Significant Nutritional Trade-offs

Despite the carb reduction, the 4x4 protein style has several major drawbacks that prevent it from being truly healthy for regular consumption:

Very High Calories: At around 900 calories, this one burger can constitute a very large portion of a person’s daily caloric intake, making weight management difficult.
Excessive Saturated Fat: The high saturated fat content can negatively impact heart health if consumed frequently.
Extremely High Sodium: The sodium level is a significant concern for blood pressure and overall cardiovascular health.
Nutrient Imbalance: While high in protein, the meal is disproportionately high in fat and low in fiber and other micronutrients typically found in a balanced meal.

How the 4x4 Protein Style Compares

To put its nutritional profile into perspective, here is a comparison with other In-N-Out menu items. These are approximate values based on available nutritional information.


Item	Calories	Fat (g)	Carbs (g)	Sodium (mg)
4x4 Protein Style	~900	~67	~11	~2040
4x4 Regular Bun	~1100	~69	~40	~2380
Double-Double Protein Style	~520	~39	~11	~1400
Single Protein Style	~330	~25	~11	~1000

Making the 4x4 Healthier (and Smarter)

For those who still crave the flavors of a 4x4 protein style, here are some smart modifications to mitigate the nutritional downsides:

Cut the Cheese: Removing some or all of the four slices of cheese can significantly decrease fat and sodium. A 2x2 protein style is a much more manageable option.
Swap the Spread: The special spread is high in calories and fat. Opting for mustard and ketchup instead can reduce both.
Consider a Smaller Size: Instead of the massive 4x4, consider a 2x2 or even a single protein style. These options provide a satisfying meal with much lower overall calories, fat, and sodium.
Add Extra Veggies: Ask for extra lettuce, tomato, and onion to boost fiber and add volume to your meal.

Conclusion: A High-Protein Indulgence, Not a Health Food

So, is a 4x4 protein style healthy? The answer is nuanced. While it successfully serves as a low-carb, high-protein alternative to its bun-based counterpart, it is by no means a low-calorie or low-fat meal. Its high levels of saturated fat and especially sodium mean it should be regarded as a rare indulgence, not a cornerstone of a healthy diet. For more moderate and truly healthier fast-food choices, consider a smaller portion size and customize it wisely.

For official nutrition information, you can always consult the source: In-N-Out Burger® Nutrition Facts.

Frequently Asked Questions

Yes, because the bun is replaced with a lettuce wrap, the 4x4 protein style is a low-carb option that fits into a ketogenic diet. However, its high-calorie and fat content means it should be consumed in moderation.

A 4x4 protein style burger contains approximately 900 calories. This can constitute a large portion of a person's daily caloric intake, depending on their individual needs.

No, a protein style burger isn't always healthy. While it's lower in carbs than a regular bun, the overall nutritional profile depends heavily on the number of patties, cheese, and the sauce. A 4x4, for example, is extremely high in calories, fat, and sodium despite being low-carb.

To reduce sodium, you can ask for no special spread and instead use mustard and ketchup, which have lower sodium counts. You can also order a smaller burger, like a 2x2 protein style.

The main difference is the bun. The 4x4 protein style replaces the traditional bun with a lettuce wrap, dramatically reducing the carbohydrate content compared to a regular 4x4.

Yes, a single protein style burger (or 2x2 protein style) is a much healthier option than a 4x4. It has significantly fewer calories, fat, and sodium while still providing the low-carb benefit.

The lettuce wrap gives the burger a crisp, fresh texture that differs from a traditional bun. Some people prefer it for a lighter feel, while others might miss the softness of the bun.

In-N-Out uses 100% USDA ground chuck, which is a blend of fat and meat. It's high-quality beef, but still high in saturated fat, especially when consuming four patties.