How many calories are in a double double protein style burger from In and Out?

In summary, a double double protein style burger from In-N-Out contains 670 calories. This popular burger option skips the bun and wraps the burger patties in lettuce instead. While lower in carbs than a traditional burger, it still contains a high amount of calories and fat from the two burger patties and cheese slices.

An Overview of In-N-Out’s Menu

In-N-Out Burger is a popular West Coast burger chain known for its simple, made-to-order burgers, fries, and shakes. The core menu consists of three burger options:

  • Hamburger – a single beef patty with lettuce, tomato, onion, and spread
  • Cheeseburger – a single beef patty with American cheese, lettuce, tomato, onion, and spread
  • Double Double – two beef patties and two slices of cheese with lettuce, tomato, onion, and spread

Customers can further customize their burgers with options like adding extra patties, getting them protein style (wrapped in lettuce instead of a bun), or ordering them animal style (cooked in mustard with grilled onions and extra spread).

The menu also includes hot dogs, french fries (regular or animal style), shakes, and sodas. There are no chicken, fish, or veggie burgers on the menu.

Nutrition Info for a Double Double Protein Style

Since In-N-Out has a limited menu, the nutrition information is easy to find online or in stores. Here are the nutrition facts for a double double protein style:

Calories 670
Total Fat 49g
Saturated Fat 19g
Trans Fat 1.5g
Cholesterol 155mg
Sodium 960mg
Total Carbohydrates 6g
Dietary Fiber 2g
Sugar 3g
Protein 52g

As you can see, while low in carbs, this burger still packs a whopping 670 calories and 49g of fat. This comes from the two 100% beef patties and two slices of cheese, which contribute significant calories and saturated fat.

Breakdown of Calories by Ingredient

Here is a breakdown of where those 670 calories come from in a double double protein style:

  • Beef patties: There are two 100% beef patties. Each 70g patty provides 285 calories and 24g fat.
  • Cheese slices: There are two slices of American cheese. Each slice provides 45 calories and 3.5g fat.
  • Spread: The burger has spread, which is In-N-Out’s secret sauce. About 2-3 tbsp, adding 50 calories and 5g fat.
  • Lettuce: The protein style burger comes wrapped in lettuce instead of a bun. About 1/4 head of iceberg lettuce adds few calories.
  • Onions: If ordered grilled onions, contributes negligible calories.
  • Tomato: Single slice of tomato provides under 5 calories.

As you can see the majority of calories come from the beef and cheese. The lettuce wrap instead of bun makes this low carb but does not significantly reduce calories.

Nutritional Pros and Cons

Here are some pros and cons of the nutrition profile of a double double protein style:

Pros:

  • High protein – 52g protein helps fills you up and supports muscle growth
  • Low carb – Only 6g net carbs makes it keto-friendly
  • No bun – Skipping the bun reduces simple carbs
  • Fresh produce – Has tomato, onion, lettuce for nutrients

Cons:

  • High calorie – 670 calories is over 1/3 of a 2000 calorie diet
  • High fat – 49g fat is mostly saturated and from beef
  • High sodium – 960mg sodium is over 40% of daily value
  • Lacks nutrients – Does not have a nutritional bun or varied produce

While a tasty treat, this burger should be enjoyed occasionally as part of an overall healthy diet, rather than regularly due to the high calorie, fat, and sodium content.

How Many Calories in Other In-N-Out Burgers

For comparison, here are the calories for some other popular burger choices at In-N-Out:

  • Hamburger: 240 calories
  • Cheeseburger: 300 calories
  • Double double burger: 440 calories
  • Double double burger with bun: 580 calories
  • Triple double burger: 600 calories
  • Quad double burger: 770 calories

As you can see, the protein style burgers have 100-200 less calories than their traditional bun versions, but still remain high in calories overall.

Lower Calorie Options

If watching your calorie intake, here are some lower calorie options at In-N-Out:

  • Hamburger or Cheeseburger
  • Protein Style Hamburger or Cheeseburger
  • Side Salad
  • Fries without spread
  • Soda Water
  • Iced Tea
  • Coffee

Sticking to a single patty burger or having it protein style can slash calories in half compared to a double double. Pairing it with a salad, plain fries, or low calorie drink also helps lighten up the meal.

Should You Eat a Double Double Protein Style?

Should you eat a double double protein style burger? Here are some things to consider:

Protein for Muscle Building

The high protein content (52g) can help support muscle growth and recovery after workouts. The lean beef provides high quality, filling protein. This makes it a decent post-workout meal for bodybuilders or athletes.

Low Carb for Keto/Low Carb Diets

With only 6g net carbs, this burger can fit into a low carb, keto, or diabetic diet when eaten occasionally. Skipping the bun makes it low carb while still enjoying juicy In-N-Out burgers.

Lacks Nutrients of a Bun

While lower in carbs, skipping the bun also removes valuable nutrients like fiber, vitamins, and minerals you would get from a whole grain bun. The lettuce wrap also provides negligible nutrition.

High in Fat and Sodium

At almost 50g of fat, including 19g saturated fat, and 960mg sodium, this burger can quickly exceed recommended daily limits if eating more than one a day. The saturated fat and sodium content is concerning for heart health.

An Occasional Indulgence

Given the pros and cons, a double double protein style can be an occasional treat that fits into an overall healthy diet, but should not become a daily habit due to the high calorie, fat and sodium content.

Healthier Ways to Customize an In-N-Out Burger

If you want to enjoy In-N-Out but make it healthier, here are some customization tips:

  • Bun: Choose a whole grain bun to get more fiber. Another option is a lettuce wrap.
  • Burger: Opt for single patty to reduce calories and saturated fat.
  • Cheese: Request no cheese or just one slice to cut calories.
  • Spread: Ask for spread on the side and use sparingly to control fat and calories.
  • Vegetables: Add extra veggies like tomato, lettuce, grilled onions for nutrients.
  • Order: Make it a “Protein Style” to skip the bun.
  • Drink: Opt for no-calorie drinks like water, unsweetened tea, or black coffee.
  • Fries: Share a small fry or skip them altogether.

Following some of these tips can help reduce the calories, fat, carbs, and sodium while still enjoying In-N-Out’s delicious burgers.

Conclusion

A double double protein style burger from In-N-Out contains a substantial 670 calories and 49g fat due to its two beef patties and cheese slices. While it’s a lower carb option, this burger is still high in saturated fat and sodium. It can fit into a healthy diet sparingly, but is too high in calories and fat to have frequently. Those watching their health and weight can customize their order with single patties, extra veggies, and smaller sizes to reduce the calorie impact.

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