Quick Summary
An In-N-Out Double-Double protein style burger contains 670 calories, 48 grams of protein, 44 grams of fat, and 5 grams of carbohydrates without sauce or spreads. This is based on the standard recipe and nutrition information provided by In-N-Out. The high protein and fat content comes from the two burger patties, while wrapping the burger in lettuce instead of a bun significantly reduces the carbohydrates. Condiments like spread and sauce can add 70-260 extra calories depending on quantities used. Overall, the Double-Double protein style has a very high protein and fat ratio with minimal carbs, making it a popular choice for low-carb and high-protein diets.
Examining the Ingredients
The In-N-Out Double-Double protein style consists of the following ingredients:
– 2 burger patties
– 2 slices of cheese
– Lettuce wrap instead of bun
– Optional: spread, sauce, onions, tomatoes
The two burger patties provide most of the calories, protein, and fat. Each burger patty contains 240 calories, 24 grams of protein, 18 grams of fat, and 1 gram of carbohydrate.
The two slices of cheese add 70 calories each, contributing 140 calories total. Cheese is high in fat and protein.
By wrapping the burger in lettuce instead of a bun, this eliminates a significant source of carbohydrates. Lettuce has minimal calories and carbs.
Spread and sauce are optional additions. Spread adds about 70 calories and sauce adds about 260 calories if used liberally. Onions and tomatoes provide negligible calories.
In total, the standard Double-Double protein style without any spreads or sauce contains about 670 calories, 48 grams protein, 44 grams fat, and 5 grams net carbs.
Nutrition Facts Comparison
Comparing the nutrition information of the In-N-Out Double-Double in different styles shows the significant difference the bun makes:
Double-Double Protein Style (without bun)
– Calories: 670
– Fat: 44g
– Carbs: 5g
– Protein: 48g
Double-Double with Bun
– Calories: 770
– Fat: 41g
– Carbs: 49g
– Protein: 44g
As you can see, by removing the bun and wrapping in lettuce, the protein style has 100 fewer calories, similar fat, 44 fewer grams of carbs, but more protein.
How Protein Style Reduces Carbs
Ordering a Double-Double protein style is a way to significantly reduce the carb content of the burger.
A regular In-N-Out hamburger bun contains about 44 grams of carbohydrates. By replacing the bun with lettuce, the carb content is decreased to about 5 grams net carbs.
Lettuce is very low in carbohydrates, containing around 1-2 grams of carbs per 100 grams. The small amount of lettuce used to wrap the burger instead of a bun reduces carbs substantially.
This makes the protein style option appealing for low-carb and keto diets. The minimal carbs allow most of the calories to come from protein and fat instead.
If you order the burger with “no spread” and without sauce, you can further reduce the carbs. This provides an extremely high protein to carb ratio, while keeping total calories in a reasonable range.
Reasons People Order Protein Style
There are several reasons people commonly order an In-N-Out burger protein style:
– Reduce carb intake – As discussed above, eliminating the bun drastically cuts the carb count, making it suitable for low-carb, keto, or diabetic diets.
– Increase protein percentage – With minimal carbs, protein makes up a larger percentage of the burger. Good for high protein diets.
– Avoid gluten – For those avoiding gluten, lettuce contains no gluten unlike the buns.
– Lower overall calories – Removes about 100 calories compared to using a bun. A good option for calorie restricted diets.
– Preference for lettuce wrap – Some people simply prefer the taste and texture of a lettuce wrap burger. The crunch and freshness appeals to some.
Regardless of the motivation, ordering protein style allows you to enjoy a Double-Double while achieving nutrition goals or preferences.
Making Your Own Protein Style Burger
While the In-N-Out version is convenient, you can also make a homemade protein style burger:
Ingredients
– 2 burger patties (80/20 ground beef)
– 2 slices cheddar cheese
– Leaf lettuce
– Optional: spread, mustard, pickles, tomatoes, onions
Instructions
1. Heat grill or pan to medium-high. Cook burger patties to desired doneness, around 3-5 minutes per side. Season with salt and pepper.
2. Place a slice of cheese on each patty during last minute of cooking to melt.
3. Wrap the bottom half of lettuce leaves around each patty to create a lettuce bun.
4. Add any optional toppings like spread, mustard, pickles, tomatoes, onions.
5. Wrap the remaining lettuce leaves around the burger to seal it.
6. Secure with toothpicks if needed. Serve while hot.
Making your own at home allows complete control over ingredients for a customized nutrition profile. Adjust patty size, fat ratio, and toppings as desired.
Comparing Nutrition at Other Burger Chains
Compared to traditional burger and bun combos at other major chains, the In-N-Out Double Double protein style generally has lower carbs and more protein:
McDonald’s Big Mac
– Calories: 563
– Fat: 28g
– Carbs: 45g
– Protein: 25g
Burger King Whopper
– Calories: 660
– Fat: 40g
– Carbs: 51g
– Protein: 28g
Wendy’s Baconator
– Calories: 930
– Fat: 60g
– Carbs: 52g
– Protein: 53g
As shown, popular burgers at McDonald’s, Burger King, and Wendy’s have higher calorie counts along with more carbs and less protein in most cases.
Ordering a burger protein style from In-N-Out provides favorable nutrition stats for many diet approaches.
Which Has More Protein, Double or Triple?
If protein is your top priority, the Triple Meat burger actually contains slightly less protein than the Double-Double. Here’s the nutrition comparison:
Double-Double Protein Style
– Calories: 670
– Protein: 48g
Triple Meat Protein Style
– Calories: 810
– Protein: 46g
The Triple Meat has three patties instead of two, providing more total calories. However, it actually has 2 grams less protein than the Double-Double protein style.
This is because the Triple Meat patty is slightly smaller than the Double-Double patty. So three of the smaller patties add up to less protein than two of the larger Double-Double patties.
So if you want to maximize protein intake, stick with the Double-Double protein style. But the Triple Meat gives you more total calories if you need those.
Protein Style Versus Low Carb Bun Option
Some burger places like Five Guys offer low carb bun options as an alternative to lettuce wrapping. How does this compare nutritionally to protein style?
A low carb bun generally has around 20-30g net carbs, compared to 5g with lettuce. It also adds around 100 calories.
So protein style has fewer carbs and calories overall. However, a low carb bun provides more fiber and volume if you miss having an actual bun. It also helps contain the ingredients together more neatly.
Here’s a comparison:
Protein Style
– Calories: 670
– Carbs: 5g net carbs
– Fiber: 2g
– Protein: 48g
Low Carb Bun
– Calories: 770
– Carbs: 25g net carbs
– Fiber: 10g
– Protein: 44g
Should You Add Spread or Sauce?
Spread and sauce add flavor and moisture to the burger, but also additional calories mainly from fat and carbs.
Here’s the nutrition info for spread and sauce:
– Spread: 70 calories, 8g fat
– Sauce: 80 calories, <1g fat, 10g carbs
For the lowest calorie protein style burger, avoid spread and sauce. But if you don’t mind the extra calories, they can make the burger more enjoyable. A couple small dips of sauce adds plenty of flavor for just 50 calories or so.
Spread also contains dairy, so skip if you have an intolerance. Sauce has sugar and should be limited on low carb diets.
Overall the burger still has excellent nutrition without spread or sauce, so don't feel like you must add them. But they can complement the flavor if the calories fit your goals.
Low Carb Vegetarian Substitutions
Vegans and vegetarians can also create a Double-Double style burger using plant-based substitutes:
Protein Options
– Beyond Burger patty
– Impossible Burger patty
– Portobello mushroom caps
– Tofu planks
Cheese Options
– Soy cheese slices
– Nut-based cheese slices
Use any lettuce wraps and toppings. Try spreading avocado instead of spread for added creaminess and nutrition. Mustard and ketchup make good sauce substitutes.
With plant-based patties and cheese, you can achieve a similar nutrient profile as the original to enjoy the low carb, high protein benefits.
Volume and Weight of a Double-Double Protein Style
In terms of size and weight:
– 1 In-N-Out burger patty weighs approximately 4 ounces uncooked
– Cooking reduces weight by around 20% due to moisture loss
– So cooked patty is around 3.2 ounces
For a Double-Double:
– Two patties would equal 6.4 ounces of cooked meat
– Total weight including cheese and lettuce would be approximately 8 ounces
In terms of volume, the burger is around 3-4 inches tall with lettuce wrap, similar to a regular burger with bun. Diameter is approximately 5 inches.
So the Double-Double protein style contains two patties totalling 6-7 ounces by weight, with a volume comparable to a normal burger.
Cost Comparison to Get More Protein
Compared to other high protein fast food options, the Double-Double protein style provides an excellent value:
McDonald’s Grilled Chicken Sandwich
– Protein: 37g
– Price: $5.99
– Protein per dollar: 6.2g
Wendy’s Grilled Chicken Sandwich
– Protein: 41g
– Price: $5.69
– Protein per dollar: 7.2g
In-N-Out Double-Double Protein Style
– Protein: 48g
– Price: $4.45
– Protein per dollar: 10.8g
Pound for pound, a Double-Double protein style gives you significantly more protein per dollar spent compared to grilled chicken sandwiches at major chains.
Two Double-Doubles would provide 96 grams of protein for under $9. That’s a great budget-friendly protein option.
Maximum Protein Menu Choices
To maximize protein intake at In-N-Out:
– Choose Double-Double or Triple Meat patties
– Get burgers protein style without bun
– Say no to spread and sauce, which don’t add protein
– Add extra patties à la carte for more protein
– Pair with a Flying Dutchman sandwich (meat and cheese only)
This provides the most protein-centric menu combination possible, while minimizing carbs, fat, and calories. A couple Double-Doubles protein style can meet your entire daily protein requirements.
Conclusion
An In-N-Out Double-Double protein style contains 670 calories, 48 grams of protein, 44 grams of fat, and only 5 grams net carbs without spreads or sauces.
It’s lower in calories, carbs, and higher in protein compared to most burger and bun restaurant combos.
Lettuce wrapping provides the carb and calorie reduction compared to a bun, making it appealing for low carb and keto diets. It also allows you to retain the great flavors of In-N-Out’s fresh burger patties.
While spread and sauce add more calories, a bit can complement the taste profile as long as it fits your nutrition goals.
Overall the Double-Double protein style gives you excellent nutrition stats at a great value. It’s an incredibly satisfying high protein, low carb fast food option.
