The Double-Edged Sword of Protein at Five Guys
Five Guys has cultivated a reputation for its no-frills, high-quality approach to fast food, focusing on fresh, hand-formed patties and hand-cut fries. From a macronutrient perspective, the generous portions of beef mean that yes, a Five Guys burger can provide a substantial amount of protein. A standard hamburger, with two patties, contains 39 grams of protein, while the bacon cheeseburger delivers an impressive 51 grams. For those actively trying to increase their protein intake, these numbers might seem appealing. However, focusing solely on the protein count ignores the larger nutritional context of a Five Guys meal.
The Trade-Off: High Protein, High Everything Else
Unlike many fast-food chains, Five Guys doesn't use fillers in its beef, which means a purer protein source. Yet, this also means the patties are made with fattier 80/20 ground chuck, which is a major contributor to the burgers' overall fat and calorie content. For instance, the bacon cheeseburger comes with 62 grams of fat and over 1,000 calories, before adding any toppings or a side of fries. This heavy macronutrient balance is a key factor in its designation as one of the unhealthiest fast-food burgers by some health reports. While a high protein intake can support muscle growth and satiety, it's critical to evaluate if the nutritional trade-offs are worth it for your specific dietary goals.
Optimizing Your Five Guys Order for Protein
If you are determined to make a Five Guys visit work for your protein-focused diet, there are several ordering strategies to maximize the benefits while minimizing the downsides. The key lies in customization, a feature the chain is famous for. By adjusting your order, you can control the total calories, fat, and carbohydrates.
- Go Bunless: Opting for a "burger bowl" or a lettuce wrap dramatically reduces the carbohydrate and calorie count from the bun. For example, a bunless little cheeseburger contains just 290 calories and 20g of protein, a much leaner profile than its bunned counterpart.
- Stick to the 'Little' Version: The 'little' burgers contain a single patty instead of two, cutting calories and fat significantly. A 'little hamburger' still provides 23 grams of protein while reducing calories by over 50% compared to a bacon cheeseburger.
- Choose Toppings Wisely: Many of the free toppings at Five Guys are vegetables, which add bulk, flavor, and nutrients without a heavy calorie penalty. Load up on lettuce, tomatoes, onions, grilled mushrooms, and green peppers instead of relying on high-sugar or high-fat condiments like BBQ sauce and mayonnaise.
- Side Dish Strategy: The large fries at Five Guys are famously decadent, containing over 1,300 calories. Instead, stick to a small portion or skip the fries altogether to avoid a calorie overload.
Five Guys Burger Menu Comparison (Approximate Values)
| Item | Protein (g) | Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Bacon Cheeseburger | 51 | 920 | 62 | 1310 |
| Hamburger | 39 | 700 | 43 | 430 |
| Cheeseburger | 47 | 840 | 55 | 1050 |
| Little Hamburger | 23 | 540 | 26 | 380 |
| Bunless Hamburger | 32 | 440 | 34 | 100 |
| Bunless Cheeseburger | 40 | 580 | 46 | 720 |
Note: These values are approximate and can vary with toppings.
Protein Power vs. Overall Nutritional Value
While Five Guys offers a great protein punch, it's not a lean source. This contrasts with meals that are optimized for both high protein and low fat. The benefit of consuming protein, such as helping with satiety and building muscle, is well-documented. However, the high levels of saturated fat and sodium in many Five Guys offerings can be a concern for heart health if consumed regularly. A registered dietitian would likely point out that healthier, more balanced protein sources are preferable for long-term health.
Verdict: Can a Five Guys Burger Be Part of a Healthy Diet?
Ultimately, whether a Five Guys burger is "good for protein" depends on your dietary priorities. If you are seeking pure protein without regard for fat, calories, or sodium, a customized, bunless version can fit the bill. But for a balanced nutritional profile, especially when considering a complete fast-food meal with fries, Five Guys leans more towards an indulgent treat than a health-conscious staple. Enjoy it in moderation, and when you do, use the customization options to make the smartest nutritional choices possible.
For more detailed nutritional information and guidance on making healthier fast-food choices, consider resources like the Five Guys Nutrition Calculator, where you can tailor your meal and see the full breakdown.
Conclusion
In summary, Five Guys burgers are undeniably a high-protein menu item, providing a significant number of grams per serving, especially the double-patty versions. The beef used is fresh and free of fillers, making it a quality protein source. However, the high fat, saturated fat, sodium, and calorie counts—exacerbated by toppings, buns, and side dishes—prevent it from being an unequivocally healthy option. Strategic ordering, such as opting for bunless or 'little' burgers and maximizing vegetable toppings, can help mitigate these nutritional drawbacks, making it a better choice for those prioritizing a protein boost. For most people, a Five Guys burger is best considered an occasional indulgence rather than a regular protein source, with more nutritionally balanced options available elsewhere.
