Protein Content of In-N-Out's Standard Menu
For those looking to track their macronutrient intake, knowing the specifics of your meal is crucial. The amount of protein in an In-N-Out burger is determined primarily by the number of beef patties and slices of cheese. While the bun, spread, and veggies add small amounts, the beef is the main protein source.
Here is a look at the protein breakdown for the most popular menu items:
- Hamburger: This classic, single-patty burger offers 16 grams of protein. It's the lowest-protein burger on the menu but still a decent source for a smaller meal.
- Cheeseburger: Adding a slice of American cheese to the hamburger bumps the protein up to 20 grams. The cheese not only adds flavor but also a few extra grams of protein, pushing it closer to a standard recommendation for a single meal.
- Double-Double®: For a more substantial meal, the Double-Double, with two beef patties and two slices of cheese, delivers a solid 34 grams of protein. This is a popular choice for those with higher protein goals, as it offers a significant boost while still being a manageable portion.
Customizing for More Protein: The 'Not-So-Secret' Menu
In-N-Out is famous for its 'secret menu,' which allows for significant customization. Many of these customizations involve adding more patties and cheese, directly increasing the protein content. These options are favored by those on high-protein diets or simply with a bigger appetite.
Boosting Your Burger with Extra Patties and Cheese
Ordering your burger with extra patties is the most straightforward way to add more protein. A popular option is the 3x3, which includes three beef patties and three slices of cheese. This secret menu item provides roughly 52 grams of protein. For those seeking the ultimate protein-packed fast-food meal, the 4x4 (four patties, four slices of cheese) is the way to go. This burger is estimated to contain around 67 grams of protein, a massive amount for a single meal.
The 'Protein Style' Advantage
For individuals looking to cut back on carbs while still getting a high dose of protein, the 'Protein Style' option is a game-changer. By replacing the bun with a hand-leafed lettuce wrap, you can significantly reduce the carbohydrate count while maintaining the protein. A Double-Double 'Protein Style' contains 30 grams of protein, compared to the 34 grams in the bun-version. The 'Protein Style' single cheeseburger provides 16 grams of protein, down slightly from the standard version but with far fewer carbs. This makes 'Protein Style' a popular option for those on a keto or low-carb diet.
Comparison of In-N-Out Burger Protein and Calorie Content
To help visualize the difference between menu items, here is a comparison table of several popular In-N-Out burgers. This shows how your protein and calorie intake scales with the size of your burger.
| Burger Type | Protein (g) | Calories | Carbohydrates (g) | Fat (g) |
|---|---|---|---|---|
| Hamburger | 16 | 390 | 37 | 16 |
| Cheeseburger | 20 | 430 | 39 | 21 |
| Double-Double | 34 | 610 | 41 | 34 |
| 3x3 Burger | 52 | 860 | 39 | 55 |
| 4x4 Burger | 67 | 1050 | 39 | 69 |
| Double-Double 'Protein Style' | 30 | 450 | 12 | 32 |
Making Your In-N-Out Order Healthier
While the goal is to get enough protein, balancing the meal is also important for overall nutrition. Here are some tips for enjoying your meal while keeping health in mind:
- Prioritize protein and balance the rest. If you're building a high-protein meal, consider opting for a 'Protein Style' burger to reduce excess carbohydrates from the bun. Pair it with a simple, water-based beverage instead of a sugary shake to keep calories in check.
- Be mindful of fat and sodium. As the patty count increases, so does the fat and sodium. A Double-Double has 34g of fat and 1660mg of sodium, and a 4x4 pushes those numbers much higher. Enjoy these larger options in moderation and balance them with low-sodium meals for the rest of the day.
- Consider portion size. A single cheeseburger may be enough to satisfy your hunger and provide a good amount of protein without overdoing it on calories and fat. The larger burgers should be considered more of an occasional indulgence.
Conclusion: A High-Protein Meal is Possible at In-N-Out
Fast food and a healthy diet don't have to be mutually exclusive. By leveraging In-N-Out's customizable menu, you can easily build a meal with a significant protein punch. From a modest single-patty burger to a massive 4x4, the protein options are plentiful. The best choice depends on your specific nutritional goals, whether you're focusing on maximum protein, minimizing carbs with a 'Protein Style' wrap, or simply enjoying a classic burger in moderation. Regardless of your order, knowing the facts helps you make a more informed and balanced decision for your diet.
For more detailed nutritional information, visit the official In-N-Out Burger nutrition page.
