An In-N-Out protein style cheeseburger has around 5 grams of net carbs without any modifications. However, the exact carb count can vary depending on the toppings and preparation style. In this comprehensive guide, we will break down the nutrition facts of a standard In-N-Out protein style cheeseburger and provide tips for further reducing the carb count.
Quick Answer
A standard In-N-Out double protein style cheeseburger has around 5 grams of net carbs. This is calculated by subtracting the 2 grams of dietary fiber from the 7 grams of total carbohydrates. When ordered “protein style” with no bun and lettuce wrap, an In-N-Out burger is a relatively low-carb fast food option for people following a keto or low-carb diet.
Nutrition Facts for In-N-Out Protein Style Cheeseburger
Here are the basic nutrition facts for an In-N-Out double protein style cheeseburger with no modifications:
| Nutrient | Amount |
|---|---|
| Calories | 590 |
| Total Fat | 43g |
| Saturated Fat | 19g |
| Trans Fat | 1.5g |
| Cholesterol | 155mg |
| Sodium | 960mg |
| Total Carbohydrates | 7g |
| Dietary Fiber | 2g |
| Total Sugars | 2g |
| Protein | 44g |
The most important numbers to look at for a low-carb diet are the total carbohydrates and dietary fiber. To calculate net carbs, simply subtract the dietary fiber from the total carbs. In this case:
Total carbs: 7g
Dietary fiber: 2g
Net carbs: 7g – 2g = 5g
So a standard In-N-Out double protein style cheeseburger ordered with no bun and lettuce wrap has about 5 grams of net carbs.
Factors That Impact Carb Count
While 5g net carbs is a reasonable estimate for a standard protein style In-N-Out burger, several factors can impact the actual numbers:
Patty Size
In-N-Out offers both single and double burger patties. A single patty burger will have slightly fewer carbs than a double.
Cheese
Adding extra cheese will increase the fat and protein but not impact carbs. Removing cheese reduces total calories but does not change the carb count.
Lettuce Wrap
Using lettuce instead of a regular bun eliminates most of the carbs. Iceberg lettuce has about 1g net carb per leaf, so the lettuce wrap likely contributes 1-2g net carbs total.
Tomatoes
In-N-Out allows customers to request tomatoes. A whole tomato slice has around 3-4g net carbs, so adding tomato increases the carb count.
Onions
Onions contain about 7g net carbs per 100g chopped. The small amount of grilled onions likely adds 1-2g net carbs.
Spread
In-N-Out’s burger spread is very low carb, with 0g net carbs per packet. Mustard also has negligible carbs.
Pickles
The pickles and pickle relish at In-N-Out have minimal impact on carbs. Dill pickles contain about 1g carb per pickle spear.
How to Order Lowest Carb
Here are some tips for ordering the lowest carb protein style burger at In-N-Out:
- Request “protein style” on any burger to get it wrapped in lettuce instead of a bun
- Choose a single patty burger instead of double
- Avoid adding extra produce like tomatoes and grilled onions
- Get extra spread and mustard instead of ketchup for zero carb condiments
- Ask for extra pickles and pickle relish
- Skip the fries and opt for a side salad with no croutons or carrots
Keto-Friendly In-N-Out Hacks
Some clever keto and low-carb dieters have come up with additional tricks for reducing carbs when dining at In-N-Out:
Flying Dutchman
Ordering a “Flying Dutchman” gets you two meat patties and two cheese slices, hold the bun and veggies. This eliminates nearly all carbs.
Protein Style Fries
Asking for fries protein style means you get them wrapped in lettuce instead of a bun. This still contains some carbs from the fries but removes the bun.
Low Carb Salad
Build your own low carb salad with lettuce, double patties, cheese, and ranch or burger spread dressing.
Bunless Burger
Skip the lettuce wrap and just order a burger with no bun and your choice of toppings. Eat it out of a fork and knife.
Comparison to Other Fast Food Burgers
In-N-Out protein style burgers are one of the lowest carb options at major fast food chains. Here’s how they compare:
| Burger | Net Carbs |
|---|---|
| In-N-Out Double Protein Style Cheeseburger | 5g |
| Five Guys Bacon Cheeseburger (no bun) | 3g |
| McDonald’s Double Quarter Pounder (no bun) | 2g |
| Wendy’s Baconator (no bun) | 2g |
| Shake Shack Double ShackBurger (no bun) | 5g |
In-N-Out protein style burgers have comparable net carbs to the other leading burger chains. Getting a burger wrapped in lettuce or served without the bun is the key to staying low carb when dining out.
Should You Eat an In-N-Out Burger on Keto?
In-N-Out burgers can fit into a keto diet when ordered without the bun and high-carb toppings. A double protein style cheeseburger provides 44g protein to help meet your daily protein goals.
However, they are high in calories from fat, with 43g of fat total in a double burger. Those on a standard keto diet consuming around 2000 calories per day could fit this into their plan, but it would constitute a large percentage of total calories for the day.
For those following a stricter keto plan like therapeutic keto for epilepsy management, an In-N-Out burger may be too high in calories and knock you out of ketosis. Very low carb and very low calorie versions of keto require stricter meal planning.
Tips for Ordering Keto at In-N-Out
Here are some tips for staying in ketosis when eating at In-N-Out:
- Choose single patty burgers instead of double
- Skip the spread if you want to avoid excess calories
- Order a Flying Dutchman and add extra pickles
- Eat a side salad with ranch instead of fries
- Drink water or unsweetened iced tea instead of shakes
- Avoid the bun-less fries or other off-menu “keto hacks”
Sample Low Carb In-N-Out Meals
Here are some examples of low carb In-N-Out meal options:
The Basic Protein Style Burger
- Single protein style cheeseburger
- No spread
- Mustard
- Pickles
- Side salad with ranch
The Surf ‘N Turf
- Flying Dutchman (double meat no cheese)
- 4 grilled shrimp (from kids meal)
- Side salad with burger spread dressing
The Veggie Omelet
- Flying Dutchman
- Egg scramble with onions and pickles
- Side salad with mustard and relish
Low Carb In-N-Out Copycat Recipes
You can also make your own keto-friendly version of In-N-Out burgers and spread at home. Here are some recipe ideas:
Protein Style Cheeseburgers
- Grass-fed burger patties
- Lettuce wraps
- Cheese slices
- tomato
- Onion
- Spread made with mayo, mustard, pickles
Animal Style Fries
- Spiralized zucchini or jicama fries
- Top with In-N-Out spread
- Add shredded cheese
- Melt under broiler
Low Carb Shakes
- Blend ice, almond milk, vanilla extract, avocado
- Top with unsweetened coconut flakes
Making your own versions means you can control the quality of ingredients while duplicating the familiar taste of In-N-Out’s secret menu.
The Bottom Line
When ordered protein style with no bun and low carb vegetables, an In-N-Out burger can fit into a keto or low carb eating plan. Stick to the standard single cheeseburger, avoid fries and shakes, and you can keep the net carbs around 5 grams.
While not exactly a health food, In-N-Out offers a convenient low carb fast food option when dining out. With creative ordering, you can satisfy your burger craving while maintaining ketosis.
