Decoding the '4x0' Secret Menu Item
The "4x0" is a code from In-N-Out's secret menu, specifying a burger with four beef patties and zero slices of cheese. The first number indicates the number of patties, and the second indicates the number of cheese slices. This allows for significant customization to create a high-protein, relatively lower-fat option than a standard cheeseburger, especially when ordered "Protein Style" (lettuce-wrapped) instead of with a bun. Understanding the nutritional implications of each component is key to fitting this fast-food hack into a balanced dietary plan.
Calculating the Standard 4x0 Calories
For a standard 4x0 with a bun and the classic In-N-Out spread, we can assemble an estimated calorie count based on component information gleaned from various sources. While In-N-Out does not officially publish nutrition facts for this secret item, we can combine the values for its base ingredients.
- Four Beef Patties: Each In-N-Out beef patty is approximately 100-110 calories. So, four patties would contribute roughly 440 calories.
- Hamburger Bun: A standard bun is estimated to add around 120-160 calories.
- Spread: The signature spread is reported to be around 60 calories per serving.
- Vegetables: Lettuce, tomato, and onion add a negligible number of calories, likely less than 10 total.
Adding these components gives a total estimated calorie range of 620-670 calories for a standard 4x0 burger. This high-protein, high-calorie meal can be a substantial part of a daily intake.
The Healthier Alternative: 4x0 Protein Style
The most common modification for those watching their calories or carbohydrate intake is to order the 4x0 "Protein Style." This replaces the traditional bun with a lettuce wrap, significantly lowering the carb count and overall calories. This method is the one recommended by many macro-tracking enthusiasts who report a total closer to 400 calories. The calculation for a 4x0 Protein Style is as follows:
- Four Beef Patties: ~440 calories.
- Spread: ~60 calories.
- Lettuce Wrap & Veggies: ~10 calories.
This adds up to approximately 510 calories. The discrepancy with the 400-calorie figure often cited on social media could be attributed to further customizations, such as omitting the spread, or replacing it with lower-calorie condiments like ketchup and mustard.
Comparison of 4x0 Variations
To make an informed nutritional decision, it's helpful to compare the two main versions of the 4x0. The following table provides an estimated macronutrient breakdown based on publicly available information and calculated estimates.
| Nutritional Aspect | Standard 4x0 (with bun & spread) | 4x0 Protein Style (lettuce wrap & spread) |
|---|---|---|
| Estimated Calories | 620-670 kcal | 500-520 kcal |
| Estimated Protein | ~48-52g | ~48-52g |
| Estimated Carbs | ~40-45g | ~10-15g |
| Estimated Fat | ~40-45g | ~30-35g |
Note: These are estimates based on standard recipe components. Variations in preparation and ingredient size may affect final numbers.
Making Smarter Fast-Food Choices
Customizing fast-food orders can be a strategic way to manage calorie and macronutrient intake. While the 4x0 offers a high-protein option, other modifications can further align it with specific dietary goals.
- Skip the Spread: Opting for ketchup and mustard instead of the signature spread can reduce fat and calories. The spread is a high-fat component, and alternatives offer a flavor boost with a lower calorie cost.
- Consider "Mustard Grilled": Asking for your patties to be "mustard grilled" adds a flavor layer with minimal to no extra calories, assuming no extra oil is used during preparation.
- Go Light on Condiments: Even with low-calorie condiments, heavy-handed application can add up. A mindful approach to condiments helps control the overall calorie count.
- Add Extra Veggies: The fresh lettuce, tomato, and onion in an In-N-Out burger offer a way to increase volume and nutrients without adding significant calories. Adding extra can enhance the feeling of fullness.
- Pair with Water: Instead of a soda or milkshake, which can add hundreds of unnecessary calories, choose water to stay hydrated and keep your calorie budget on track.
Conclusion
For those wondering how many calories are in 4x0 in and out?, the answer is not a single number but a spectrum influenced by preparation style. The standard version provides a hearty, calorie-dense meal, while the Protein Style variation offers a much leaner, low-carb alternative. By understanding the contribution of each ingredient and utilizing smart ordering strategies, it is possible to enjoy this customizable secret menu item while maintaining a healthy dietary focus. The ability to modify orders empowers consumers to navigate fast-food menus with their nutritional goals in mind.
Healthier Ordering Strategies for Your 4x0
- Go Protein Style: Ditch the bun for a lettuce wrap to drastically cut carbs and calories.
- Request No Spread: Substitute the high-fat spread with low-calorie options like mustard and ketchup.
- Add Extra Veggies: Ask for extra lettuce, tomato, and raw or grilled onion for added fiber and volume.
- Order a "Tomato Bun": A popular, low-carb modification that replaces the bun with two thick tomato slices.
- Ask for Mustard Grilled Patties: Request patties grilled with mustard for extra flavor without the added fats of the spread.
