A Five Guys lettuce wrap burger can be a healthier option than a traditional burger, but it still contains a significant number of calories. In this article, we’ll break down the calorie count of each component of a Five Guys lettuce wrap burger to help you understand exactly what you’re consuming.
Calories in Five Guys Lettuce Wrap
The lettuce wrap itself contains only about 10-15 calories, depending on the size of the lettuce leaves used. Iceberg and romaine lettuce both have about 5-8 calories per cup when chopped. Since a typical lettuce wrap uses about 2 cups of shredded lettuce, you’re looking at 10-15 calories for the lettuce alone.
Calories in Five Guys Burger Patty
The burger patty contains the bulk of the calories in a Five Guys lettuce wrap burger. Five Guys offers the following patty sizes and calories:
As you can see, the patty alone can contain anywhere from 440 calories for a little hamburger up to 980 calories for a bacon cheeseburger. So right off the bat, the patty is contributing a significant portion of calories to your lettuce wrap burger.
Calories in Five Guys Burger Toppings
In addition to the patty, any toppings you add will increase the calorie count of your Five Guys lettuce wrap burger. Here are the calories for standard burger toppings at Five Guys:
|20 per packet
|90 per packet
|20 per packet
While veggies like lettuce, tomato, and onion add minimal calories, condiments like mayonnaise and ketchup can quickly add 100+ calories to your burger. Going light on condiments is an easy way to shave off calories from your Five Guys lettuce wrap.
Calories in Five Guys Side Options
Don’t forget about the side you choose for your lettuce wrap burger! Here are the calories for standard Five Guys side dishes:
|4 oz Side Salad
|5 pc Bacon Cheeseburger Slider
French fries can quickly double or triple the calories of your lettuce wrap burger meal. Opting for a side salad or skipping a side entirely are ways to reduce unwanted calories.
Putting It All Together
So in total, a Five Guys lettuce wrap burger meal can range anywhere from 500 calories up to over 2,000 calories depending on your choices of patty, toppings, and side.
Here are some examples with estimated calorie counts:
|Lettuce Wrap Burger Meal
|Little Hamburger, lettuce, tomato, onion, pickle, little fry
|Hamburger, mayo, ketchup, lettuce, tomato, onion, pickle, little fry
|Bacon Cheeseburger, mayo, ketchup, lettuce, tomato, onion, pickle, regular fry
|Bacon Cheeseburger, lettuce, tomato, onion, pickle, side salad
As you customize your lettuce wrap burger, pay attention to high calorie add-ons like bacon, cheese, and condiments. And be mindful of your side selections, as fries can really drive up the total calorie count.
Tips for Making Your Lettuce Wrap Lower Calorie
Here are some tips to make your Five Guys lettuce wrap burger a bit lighter:
- Choose a little hamburger or hamburger patty instead of a bacon cheeseburger
- Skip the cheese and bacon toppings
- Use lettuce, tomato, onion, and other veggies for toppings
- Go light on condiments like ketchup and mayonnaise
- Opt for a side salad instead of french fries
- Order a water or diet soda instead of a milkshake or regular soft drink
With smart customizations, you can enjoy a lettuce wrap burger from Five Guys while still watching your calorie intake. Just be aware that burger calories can add up quickly, so make modifications wherever you can.
The Nutritional Value of Five Guys Lettuce Wraps
In addition to calorie count, there are other nutritional factors to consider with Five Guys lettuce wrap burgers:
- Protein – A beef patty provides a good amount of protein. A hamburger patty has about 29g protein.
- Fat – The burger patty and toppings like cheese and mayo also add a lot of fat. Up to 75% of calories may come from fat.
- Carbs – Any bun or fries will contribute more carbs. Lettuce has about 1g net carbs per cup.
- Sodium – Expect high levels of sodium from the beef, cheese, and condiments. A bacon cheeseburger has over 1,500mg.
- Sugar – Ketchup, mayo, and dressing contain added sugars. Milkshakes have high sugar levels.
- Fiber – Lettuce provides fiber, but most other burger components are low in fiber.
Overall, while lettuce wraps ditch the refined carbs of a bun, Five Guys burgers are still high in fat and sodium. Focusing on produce toppings while limiting cheese, bacon and condiments can help improve the nutrition profile.
Compare with Other Lettuce Wrap Burgers
How does a Five Guys lettuce wrap burger compare to other chain lettuce wrap burger options? Here is a calorie comparison:
|Lettuce Wrap Burger
|Five Guys Little Hamburger
|In-N-Out Protein Style Hamburger
|Smashburger Classic Smash Burger
|Wendy’s Single Hamburger
|Whataburger Junior Burger
In general, Five Guys lettuce wrap burgers tend to be on the higher calorie side, largely due to their patty sizes and abundance of toppings. But you can customize your order to reduce the calorie count.
Healthier Lettuce Wrap Ideas
In addition to ordering a lettuce wrap burger from Five Guys, you can also make your own healthier lettuce wrap at home. Here are some ideas for DIY lettuce wraps that are fresh and customizable:
Mediterranean Lettuce Wraps
- Hummus or avocado spread
- Grilled chicken or salmon
- Feta cheese crumbles
- Diced cucumbers, bell peppers, tomatoes, and red onion
- Romaine lettuce leaves
- Lemon juice
Southwest Lettuce Wraps
- Sautéed salsa chicken or shrimp
- Monterey jack cheese
- Diced tomatoes and onions
- Sliced avocado
- Romaine or butter lettuce leaves
- Greek yogurt lime sauce
Asian Chicken Lettuce Wraps
- Ground chicken sautéed with ginger, garlic, and soy sauce
- Water chestnuts
- Sliced mushrooms
- Green onions
- Butter or bibb lettuce leaves
- Toasted sesame seeds
Using lean proteins, lots of veggies, and healthy homemade sauces allows you to control the nutrition of your lettuce wrap filling. This is a great way to lighten up your lettuce wrap meal.
Should You Opt for a Lettuce Wrap?
Ordering a lettuce wrap burger instead of a traditional bun burger can help reduce carbs and calories, but it won’t necessarily make your meal “healthy.” While ditching the refined grains of a bun is beneficial, lettuce wraps from most chains are still high in fat, sodium and calories.
Portion control is key – don’t feel like you need to order the biggest, juiciest bacon cheeseburger just because it’s in a lettuce wrap. Go for sensible toppings and sides to keep your meal balanced.
Making your own lettuce wraps at home may be the healthiest approach, as you can use lean proteins and load up on veggies. But an occasional lettuce wrap burger from Five Guys or other chains can be part of an overall healthy diet when ordered mindfully.
The Bottom Line
A Five Guys lettuce wrap burger can range from about 500 to over 2,000 calories depending on your customizations. Choosing reasonable patty sizes, minimizing high-calorie toppings, and avoiding fries as a side are ways to reduce the calorie count. While ditching the bun saves carbs and calories, Five Guys lettuce wraps are still high in fat and sodium. Making lighter lettuce wraps at home with lean proteins and fresh veggies is the healthiest preparation.