A 2×2 protein style is a popular low carb meal from In-N-Out Burger. It consists of a double burger wrapped in lettuce instead of a bun. Determining the calories in a 2×2 protein style requires looking at the nutrition information for each component of the burger.
Calories in In-N-Out Double Double Burger
The starting point for calculating the calories in a 2×2 protein style is the nutrition information for an In-N-Out Double Double burger. This consists of two beef patties and two slices of cheese on a bun. Here are the basic nutrition facts for an In-N-Out Double Double burger:
- Calories: 440
- Total fat: 23g
- Carbs: 41g
- Protein: 28g
So a standard Double Double provides 440 calories. To determine the calories for just the burger itself without the bun, we’ll need to subtract the calories that come from the bun.
Calories in In-N-Out Burger Bun
The typical bun used on an In-N-Out burger contains the following nutrients:
- Calories: 140
- Total fat: 1g
- Carbs: 30g
- Protein: 4g
So the bun accounts for 140 of the total 440 calories in a Double Double burger. If we remove the bun, that leaves us with:
Double Double patty + cheese: 440 calories (total) – 140 calories (bun) = 300 calories
Calories in Lettuce Wrap
Now that we know the Double Double patty and cheese provides 300 calories, we need to determine how many additional calories come from the lettuce wrap used in place of the bun for a protein style burger.
The typical lettuce wrap used at In-N-Out contains:
- About 2 large leafs of iceberg lettuce
Here are the nutrition facts for 1 leaf of iceberg lettuce (1/2 cup shredded):
- Calories: 5
- Total fat: 0g
- Carbs: 1g
- Protein: 0g
So for 2 large leaves of lettuce, that’s approximately:
- Calories: 10
Adding this to the 300 calories for the burger itself gives us a total of:
Double Double patty + cheese: 300 calories
2 lettuce leaves: 10 calories
Total: 310 calories
Calories in 2×2 Protein Style
A 2×2 protein style contains two patties and two slices of cheese instead of just one patty and slice of cheese. So to get the total calories in a 2×2 protein style, we simply need to double the amounts above:
- Double Double patty + cheese: 300 calories (x2) = 600 calories
- 2 lettuce leaves: 10 calories (x2) = 20 calories
Adding this together gives us:
2 patties + 2 cheese slices: 600 calories
4 lettuce leaves: 20 calories
Total calories in 2×2 protein style: 620 calories
Nutrition Summary for 2×2 Protein Style
Putting it all together, here are the complete nutrition facts for a 2×2 protein style burger from In-N-Out:
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 620 | 46g | 4g | 56g |
To summarize:
- A 2×2 protein style contains approximately 620 calories
- It has 46g of fat, 4g of carbs, and 56g of protein
- This is compared to 920 calories, 46g of fat, 82g of carbs, and 56g of protein in a regular 2×2 burger with the bun
So by omitting the bun and wrapping it in lettuce, you reduce the carb and calorie count substantially while still getting the protein and fat from the beef patties and cheese.
Ways to Further Reduce Calories
If you want to further drop the calorie count, there are a few modifications you can make:
- Get single patties instead of doubles. This cuts the calories roughly in half.
- Skip the cheese to avoid those extra calories.
- Order “protein style” without any spread. The spread adds approximately 50 calories per packet.
Making some of these changes can bring the calorie count down to under 400 or even 300 calories for a single patty protein style, allowing you to enjoy a double protein style while maintaining a calorie deficit.
Nutrition Benefits of Protein Style
Ordering burgers protein style not only reduces calories but provides other nutritional benefits as well:
- More protein – By skipping the bun, the protein makes up a larger percentage of the nutrients.
- Fewer carbs – Drastically reducing bread carbs can help maintain low carb and keto diets.
- Higher fat – The fat content increases proportionally without the bun, which can help satisfy hunger.
- More nutrients – Lettuce provides micronutrients like vitamin K, vitamin A, and folate.
Tips for Ordering Protein Style
Here are some useful tips for ordering a protein style burger at In-N-Out:
- Clearly state you want your burger “protein style” when ordering.
- For best results, request it be wrapped in extra lettuce leaves.
- Ask for no spread or sauce to minimize carbs and calories.
- Get it double wrapped if eating on the go to prevent lettuce rips.
- Add extra veggies like tomato and onion slices for flavor and texture.
Making a DIY Protein Style Burger
You can also make your own protein style burger at home using the following recipe:
Ingredients
- 2 lettuce leaves
- 2 beef patties
- 2 slices cheese
- Onion, tomato, pickles (optional)
- Spread (mayo, mustard, etc) (optional)
Instructions
- Heat a skillet over medium-high heat.
- Season burger patties with salt and pepper and add to skillet. Cook 3-4 minutes per side.
- Add cheese slice to each patty and let melt, about 1 minute.
- Wrap each patty in a lettuce leaf. Add any optional veggies and spread.
- Serve immediately and enjoy your protein style burger!
Finding Low Carb Buns
If you want a bun but still low carb, here are some alternatives to try:
| Bun | Net Carbs |
|---|---|
| Lettuce Wrap | 2g |
| Portobello Mushroom Cap | 5g |
| Mr. Thinsters Low Carb Bun | 3g |
| Great Low Carb Bread Company Bun | 8g |
While not as low carb as lettuce, these buns give you a bun-like experience while keeping net carbs under 10g in most cases.
Related Questions
Is a protein style burger healthy?
Protein style burgers can be a healthier option compared to regular burgers since they eliminate the refined carbohydrates in the bun. However, the beef patty and cheese still contain high amounts of saturated fat and sodium, so they should still be eaten in moderation as part of an overall balanced diet.
Is a protein style burger keto-friendly?
Yes, protein style burgers work well for ketogenic diets. By omitting the bun and wrapping in lettuce, you can drastically reduce the net carb count to under 5g in most cases. Just be mindful of higher calorie counts with double patty burgers.
Are there any downsides to protein style burgers?
Potential downsides include higher cost compared to bunless burgers, tendency to drip juices without a bun, and lettuce breaking down over time. Some people also miss the taste and texture of a regular bun.
The Bottom Line
A 2×2 protein style from In-N-Out provides roughly 620 calories, 46g fat, 4g carbs, and 56g protein. This makes it a smart lower carb option for those monitoring their calorie and carb intake. Following the ordering tips and recipe above allows you to enjoy protein style burgers just like you get at the famous burger joint.
