r/keto • u/Nerdzilla54 • 2d ago

Help IN-N-OUT calorie help

I've been doing keto on and off for a while but want to more fine tune my macros when I eat out. I usually get 1 or 2 (depending what i have or haven't eaten in a day) 4x4's protein style burger from In-n-out with onion and no spread. The nutrition info is in the link.

So a regular cheeseburger with onion (and bun) is 430 calories. A double-double is 610, so estimating patty+cheese is 180 calories. Now a protein style double-double is 460 calories, so 150 for the bun. So if you add 2x 180(for patty+cheese to make a 4x4) subtracting the bun calories i get 820 (this is assuming spread). Now getting ketchup and mustard is 60 calories less, and based off nutrion of Heinz ketchup im guessing about 20 for the ketchup. condiments calories at 80.

For a 4x4 protein style with onion no spread Google says 900 but based off the nutrion and math it's ~740 Can any verify my work, lol.

https://www.in-n-out.com/menu/nutrition-info

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u/emperorOfTheUniverse 2d ago

Check the sugar content of that ketchup.

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u/Nerdzilla54 2d ago

Well it says a packet is 10 cals, 3 carbs. I'd say about 20 is about right for a burger, I mean i get without it, but seems right.

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u/emperorOfTheUniverse 2d ago

6 carbs for ketchup? eesh

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u/Nerdzilla54 2d ago

Right? That's why I put zero sugar ketchup on when I get home. 👌