Unwrapping the Macros: How many calories in a Flying Dutchman with onion?

October 10, 2025 •

4 min read

According to one report, a standard In-N-Out Flying Dutchman without a bun contains approximately 380 calories. But for those wondering how many calories in a Flying Dutchman with onion?, the total count increases, as the addition of grilled onions affects the final caloric and macronutrient profile.

Quick Summary

This article examines the nutritional content of a Flying Dutchman with grilled onions, comparing different preparation methods and their impact on macro counts. It also explores how this item fits into low-carb diets and provides other fast-food customization tips.

Key Points

Calorie Range: A Flying Dutchman with onion typically falls in the 400-450 calorie range, higher than the standard 380-calorie plain version due to the added fat from cooking the onions,.
High Protein and Fat: The item is high in protein and fat, with macros varying slightly based on the beef-to-fat ratio and preparation method,.
Low Carb Content: The absence of a bun and the use of grilled onions keep the carbohydrate count very low, making it a solid choice for keto or other low-carb diets.
Preparation Matters: Calorie counts can differ significantly between restaurant estimates and homemade or copycat recipes, especially when using different types of beef or added sauces,.
Customization for Diet Goals: For those monitoring calories, opting for leaner ground beef, reducing cheese, and limiting high-fat spreads are effective strategies,.

The Nutritional Breakdown of the Flying Dutchman with Onion

The Flying Dutchman is a popular secret menu item from In-N-Out, consisting of two beef patties and two slices of American cheese. It is inherently bun-free, making it a favorite among low-carb dieters. The variation that uses thick-cut, grilled onions as a 'bun' is particularly popular, but the preparation method significantly impacts the final nutritional information.

While In-N-Out does not publish official nutritional information for its grilled onion variations, various copycat recipes and estimations give us a realistic range. The standard Flying Dutchman is reported to be around 380 calories, with approximately 30 grams of protein and 28 grams of fat,. The addition of grilled onions, especially when cooked with butter or oil, adds calories, carbohydrates, and fat. For example, some copycat recipes suggest the onion-wrapped version can range from 410 to 452 calories, or even higher, depending on the exact ingredients and preparation,.

What's Inside: The Macronutrient Profile

The Flying Dutchman with onion is known for its high protein and fat content, with a relatively low carbohydrate count due to the absence of a bun. This makes it suitable for ketogenic and other low-carb dietary plans.

Key Macronutrients of the Onion-Wrapped Flying Dutchman

Protein: Expect a high protein count, typically between 20 to 55 grams, depending on the size of the beef patties,. The two beef patties are the primary source of this muscle-building macronutrient.
Fat: Fat content is also significant, primarily coming from the ground beef and melted cheese. Estimates range from 20 to 33 grams, with the cooking method for the onions and any added spreads potentially increasing this further,.
Carbohydrates: This is where the onion version differs from the plain. The grilled onions and any seasonings add a small number of carbohydrates, but the total remains very low compared to a traditional bun-based burger. Net carbs are often in the low single digits.

Homemade vs. Restaurant Version: A Calorie Comparison

The ingredients and preparation method significantly influence the final nutritional value. Here's a comparison to illustrate the difference:


Feature	Plain Flying Dutchman (In-N-Out Estimate)	Onion Wrapped Flying Dutchman (Common Copycat)	Low-Calorie Copycat Version
Calories	~380 kcal	~410-452 kcal,	~345 kcal
Protein	~30g	~21-55g,	~55g
Carbs (Net)	~2g	~4-14g,	~17g
Fat	~28g	~20-33g,	~5g
Key Difference	Two meat patties, two cheese slices	Grilled onions serve as a bun	Uses lean ground beef and light cheese/sauce

Tips for Customizing for Your Diet

For those watching their caloric intake, the Flying Dutchman with onion can be adapted. Here are some strategies:

Choose Leaner Meat: Using leaner ground beef (e.g., 94/6) instead of the standard 80/20 will reduce the fat and calorie count significantly.
Go Light on the Sauce: If you order it 'animal style,' be aware that the spread is high in calories and fat. Consider asking for sauce on the side or omitting it entirely. Many homemade versions use low-fat or sugar-free sauce alternatives.
Limit the Cheese: Using only one slice of cheese instead of two is a simple way to shave off some calories without sacrificing too much flavor.
Cook at Home: A homemade copycat recipe allows for complete control over ingredients, from the quality of the beef to the cooking oil used for the onions, making it easier to track your macros.

Beyond the Flying Dutchman: Other Low-Carb Fast Food Hacks

If you are on a low-carb diet but find the Flying Dutchman with onion too high in calories or prefer a different texture, there are other fast-food customization options to consider.

Some popular alternatives include:

Protein-style burgers: Most burger chains offer to wrap your burger in lettuce instead of a bun. The In-N-Out 'protein style' burger is a classic example.
Burger bowls: Many restaurants will serve a deconstructed burger over a bed of greens. This allows you to control the toppings and sauces more easily.
Grilled chicken or salad options: When burgers aren't the best fit, a grilled chicken breast or a salad with high-protein toppings can be a satisfying alternative. Ensure you choose low-sugar dressings.

Conclusion

While a standard Flying Dutchman contains approximately 380 calories, adding grilled onions and cooking with fats increases the total count, typically to a range of 400-450 calories for an onion-wrapped version,. This meal is a high-protein, high-fat, and very low-carb option, making it a popular choice for those on ketogenic or other restrictive diets. By understanding the nutritional composition and considering smart customizations like leaner meat or a homemade version, it is possible to enjoy this fast-food hack while staying mindful of your dietary goals.

For more information on the principles of low-carb dieting and how to incorporate various foods, explore resources from a trusted health authority, such as Healthline's guide on healthy low-carb foods: https://www.healthline.com/nutrition/healthy-low-carb-foods.

Frequently Asked Questions

A Flying Dutchman with onion is an In-N-Out secret menu item consisting of two beef patties with two slices of cheese in the middle, and thick, grilled onion slices replacing the bun,.

Yes, adding grilled onions increases the calorie count compared to the basic Flying Dutchman (estimated at 380 calories). This is due to the calories from the onions themselves and the cooking fats used.

Yes, because it replaces the high-carbohydrate bun with low-carb grilled onions, the Flying Dutchman is a popular and suitable option for many following a ketogenic or low-carb diet.

To reduce calories, you can use leaner ground beef (e.g., 94/6), limit the amount of cheese, and cook the onions with minimal or no oil.

A Flying Dutchman with onion uses grilled onions as the bun, while a Protein-Style burger uses lettuce as the wrap. The onion version typically has a slightly higher calorie and carb count due to the onions,.

The main macronutrients are protein and fat. The exact amounts vary with preparation, but copycat recipes show high protein and fat content, with very few carbohydrates,.

The standard Flying Dutchman consists of two beef patties with two slices of melted cheese in the middle. It does not include a bun, onions, or any spreads unless requested,.