Cookout is legendary across the US for its unbeatable value, Cookout Trays, over 40 milkshake flavors, and that distinct char grilled taste. It is a late night staple and a budget friendly favorite, but with a menu so massive and affordable, it is incredibly easy to overlook exactly what goes into your meal. Whether you are rigorously tracking macros, just watching your daily calorie intake, or simply curious about what actually goes into a Big Double Burger, this guide covers everything you need to know to navigate the drive thru with confidence. We have broken down every major category on the menu burgers, chicken, BBQ, wraps, hot dogs, sides, drinks, and milkshakes so you can order smarter every single time.
Disclaimer: Nutritional values are estimates based on standard preparation and common fast food ingredients. Values may vary significantly by location, portion size, and specific custom orders. Cook Out does not publish an official nutrition PDF, so all data here is derived from industry standard ingredient profiles and community verified information.
Why Cookout Nutrition Matters
CookOut offers incredible financial value, most notably by bundling a main entrée, two sides, and a drink for a surprisingly low price. While this is great for your wallet, these Trays can easily create a caloric surplus, often exceeding 1,500 calories in a single sitting if you are not careful with your selections. The combination of a double burger, two fried sides, and a sweet tea is a common order that packs a full day’s worth of sodium and fat into one meal.
CookOut is also one of the most flexible fast food chains in the entire industry. Because almost everything on the menu is customizable, you have the power to engineer your meal to fit your personal goals. You can easily swap a high calorie fried side for a lighter option, skip the bun on your burger to slash carbs, or choose grilled chicken over a breaded sandwich to cut fat. The key is knowing what each item actually contains before you pull up to the window. That is exactly what this guide is for.
Understanding Cook Out nutrition matters for three main reasons. First, the portion sizes are genuinely large. Second, the Cook Out Tray system means most people are eating three items at once a main, two sides, and a drink which compounds calories quickly. Third, the milkshake is often treated as a beverage when it is closer to a full dessert. Armed with the right information, you can enjoy Cook Out regularly and still stay on track with your health goals.
Cookout Burger Nutrition Facts
The burger is the heart and soul of the Cook Out menu. Every patty is made from fresh, never frozen beef and cooked over an open flame grill, which gives Cook Out burgers that authentic smoky, backyard flavor you simply cannot get from a flat top griddle. Cook Out offers four patty sizes Small, Regular, Big Double, and Huge and each can be ordered plain or with a signature style that layers on extra toppings.
When it comes to nutrition, the patty size is only half the equation. The style you choose adds significant calories, fat, and sodium on top of the base burger. The Cook Out Style adds chili and slaw, which contribute both sodium and sugar. The Cheddar Style adds bacon, cheese, and mayo, which is the heaviest combination on the menu. The Out West Style adds BBQ sauce, bacon, and an onion ring, making it rich and smoky. The Steak Style adds A1 sauce, grilled onions, lettuce, and tomato, which is one of the lighter style upgrades.
If you are watching calories, your best move is to order a Regular or Big Double burger with simple toppings like mustard, onions, and lettuce, and skip the bun entirely. That single swap removes roughly 150 calories and 30 grams of carbs from your meal without sacrificing any of the protein or flavor.
| Menu Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Small Hamburger | ~250–280 | 9–11g | 30g | 14g | ~480mg |
| Small Cheeseburger | ~300–330 | 12–14g | 30g | 15g | ~560mg |
| Regular Hamburger | ~380 | 16g | 34g | 19g | ~620mg |
| Regular Cheeseburger | ~430 | 21g | 34g | 21g | ~710mg |
| Big Double Burger | ~400–450 | 20g | 32g | 28g | ~750mg |
| Huge Hamburger | ~550 | 30g | 34g | 32g | ~820mg |
| Cook Out Style Burger (add-on) | +130 cal | +6g | +10g | +5g | +280mg |
| Cheddar Style Burger (add-on) | +240 cal | +18g | +4g | +9g | +420mg |
| Out West Style Burger (add-on) | +210 cal | +14g | +8g | +7g | +380mg |
| Steak Style Burger (add-on) | +100 cal | +6g | +6g | +3g | +210mg |
💡 Pro Tip: Order your burger low carb with no bun to save approximately 100–150 calories and 30g of carbs instantly. Many locations will serve the patty and toppings in a small tray with a fork. The Big Double Burger with no bun and a cup of chili as your side is one of the best high protein, low carb meals you can build at Cook Out.
Cookout Chicken & BBQ Nutrition Facts
If you are looking for high quality protein without the heaviness and saturated fat of red meat, the chicken section is your best friend at Cook Out. The preparation method makes all the difference here. The char grilled chicken breast is one of the leanest items on the entire menu, with a strong protein count and relatively low fat. In contrast, crispy and breaded chicken items add significant calories through the frying process and the batter coating.
The BBQ Sandwich is another strong protein option. Cook Out uses chopped pork BBQ with a smoky, tangy flavor that is distinctly Southern. Served with slaw on top, it adds some sweetness and crunch. The BBQ Plate, however, is where calorie counts surge because it typically comes paired with high calorie sides like fries, hushpuppies, and texas toast, turning a moderate protein meal into a very heavy one.
If protein is your priority, the char grilled chicken breast with no mayo is the single best main on the menu roughly 32 grams of protein at around 360 calories. Pair it with a chili cup as your side for a combined protein punch of nearly 50 grams in one tray.
Chicken Nutrition
| Menu Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Char-Grilled Chicken Breast (Original) | ~360 | 7g | 42g | 32g | ~780mg |
| Char-Grilled Chicken Breast (No Bun) | ~210 | 5g | 2g | 32g | ~630mg |
| Cajun Chicken Breast | ~370 | 8g | 42g | 31g | ~860mg |
| Spicy Chicken Breast | ~380 | 9g | 43g | 30g | ~900mg |
| Crispy Chicken Sandwich | ~420 | 18g | 45g | 24g | ~870mg |
| Chicken Strips (3 pcs) | ~390 | 21g | 28g | 24g | ~760mg |
| Chicken Nuggets (5 pcs) | ~350 | 18g | 28g | 20g | ~680mg |
BBQ Nutrition
| Menu Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| BBQ Sandwich | ~380 | 9g | 44g | 22g | ~850mg |
| BBQ Plate (with 2 sides) | ~700–850 | 28g | 88g | 30g | ~1,600mg |
Note: The BBQ Plate calorie range is wide because it depends entirely on which sides are included. Choosing slaw and chili instead of fries and hushpuppies can save you nearly 400 calories on the same plate.
Cookout Wraps Nutrition Facts
Wraps are one of the most popular and most searched items when it comes to Cook Out nutrition. They are portable, filling, and come in several flavor profiles from spicy Cajun to creamy bacon ranch. Because wraps use a flour tortilla rather than a traditional bun, many people assume they are lighter but the tortilla itself adds around 150–200 calories and 30 grams of carbs, so the total is often similar to a sandwich.
The key difference between wraps is the sauce and protein combination. The Grilled Chicken Wrap is the lightest option, using plain grilled chicken with simple toppings. The Cajun Chicken Wrap adds spice through Cajun seasoning without dramatically increasing calories. The Bacon Ranch Wrap and Chicken Bacon Ranch Wrap are the heaviest options because they combine bacon fat, cheese, and creamy ranch dressing all in one package.
Wraps can be selected as a side item in a Cook Out Tray, which makes them an excellent way to get a more substantial side that also contributes protein to your meal. If you are choosing a wrap as a tray side, the Cajun Chicken Wrap or Honey Mustard Wrap gives the best balance of flavor and nutrition.
| Wrap Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Grilled Chicken Wrap | ~350–400 | 10g | 38g | 30g | ~720mg |
| Cajun Chicken Wrap | ~400–500 | 18g | 38g | 28g | ~870mg |
| Honey Mustard Chicken Wrap | ~370–450 | 14g | 40g | 26g | ~760mg |
| Bacon Ranch Wrap | ~420 | 22g | 32g | 20g | ~900mg |
| Chicken Bacon Ranch Wrap | ~550 | 30g | 36g | 30g | ~980mg |
💡 Smart Swap: Ask for your wrap with no ranch and substitute mustard or hot sauce to cut roughly 100 calories and 10 grams of fat without losing any flavor. The Cajun seasoning already delivers bold taste on its own.
Cookout Hot Dogs & Quesadillas Nutrition Facts
One of the most unique aspects of Cook Out is that items considered full entrées at other restaurants things like quesadillas, corn dogs, and hot dogs can be ordered as Side items inside a Cook Out Tray. This creates what nutritionists call Portion Distortion, where you end up eating a full meal’s worth of food as a side accompaniment to another full entrée.
The Regular Hot Dog is one of the lower calorie items on the entire menu at around 260 calories, but that changes quickly when you start adding chili and cheese. A Chili Cheese Dog jumps to 350 calories and carries nearly 900 milligrams of sodium. The quesadillas are more substantial a Chicken Quesadilla sits at around 380 calories and provides a solid 22 grams of protein, making it one of the better high protein side choices if you skip the sour cream.
The Corn Dog is worth mentioning as one of the most calorie efficient sides on the menu. At roughly 220 calories it is among the lowest calorie options, though it is relatively low in protein and high in refined carbohydrates from the cornmeal batter.
| Menu Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Regular Hot Dog | ~260 | 14g | 22g | 9g | ~580mg |
| Cook Out Style Hot Dog | ~340 | 18g | 26g | 12g | ~820mg |
| Chili Dog | ~310 | 17g | 24g | 11g | ~780mg |
| Chili Cheese Dog | ~350 | 20g | 24g | 12g | ~890mg |
| Corn Dog | ~220 | 11g | 26g | 6g | ~480mg |
| Cheese Quesadilla | ~320 | 16g | 32g | 14g | ~610mg |
| Chicken Quesadilla | ~380 | 18g | 34g | 22g | ~720mg |
⚠️ Watch Out: If you choose two quesadillas as your two tray sides, you are adding nearly 700–760 calories to your meal just from the sides alone. That is more than a Big Mac before you even factor in your main entrée and drink.
Cookout Sides Nutrition Breakdown
This is where most Cook Out nutrition goals quietly get derailed. The sides menu at Cook Out is predominantly fried, starchy, and high in sodium. Because the Tray system gives you two side choices, the side calories compound on top of your already substantial main entrée very quickly.
French fries are the most commonly ordered side. At 350 calories for a regular portion they are not the worst option, but they are cooked in peanut oil and carry nearly 470 milligrams of sodium. Cajun Fries are essentially the same fries with extra seasoning adding around 110 more milligrams of sodium without meaningfully changing the calorie count.
The best kept secret on the sides menu for health conscious diners is the Chili Cup. At 250 calories it provides 16 grams of protein more protein per calorie than almost any other side on the menu. The Cole Slaw is the lowest calorie option at around 200 calories, though it carries sugar from the creamy dressing. The Cheesecake Slice, while technically a dessert, is occasionally ordered as a side and sits at 350–400 calories with a moderate fat content.
| Side Item | Est. Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Regular Fries | ~350 | 18g | 44g | 4g | ~470mg |
| Cajun Fries | ~360 | 18g | 44g | 4g | ~580mg |
| Large Fries | ~700 | 36g | 88g | 8g | ~940mg |
| Cheese Fries | ~460 | 24g | 50g | 8g | ~670mg |
| Chili Cheese Fries | ~460 | 23g | 48g | 9g | ~730mg |
| Onion Rings | ~320 | 16g | 38g | 5g | ~500mg |
| Hushpuppies (5–6 pcs) | ~300 | 14g | 38g | 5g | ~600mg |
| Cole Slaw | ~200 | 12g | 20g | 2g | ~340mg |
| Chili Cup | ~250 | 10g | 18g | 16g | ~760mg |
| Chicken Nuggets (5 pcs) | ~350 | 18g | 28g | 20g | ~680mg |
| White Cheddar Cheese Bites | ~450 | 26g | 32g | 16g | ~720mg |
| Cheesecake Slice | ~350–400 | 22g | 36g | 6g | ~280mg |
| Corn Dog | ~220 | 11g | 26g | 6g | ~480mg |
💡 Lowest Calorie Side: Cole Slaw at ~200 calories. Best Protein to Calorie Side: Chili Cup with 16g protein at only 250 calories. Most Calorie Dense Side to Avoid: Large Fries at ~700 calories nearly a full meal on its own.
Cookout Drinks & Beverages Nutrition
Drinks are one of the most consistently underestimated sources of calories in any fast food meal, and Cook Out is no exception. The famous Huge Sweet Tea is a staple order at Cook Out, but most people do not realize it can contain 220–280 calories on its own roughly the same as a small hamburger patty, just in liquid form.
Fountain sodas at Cook Out come in large and huge sizes, and a large Coca Cola easily surpasses 200 calories. Diet options and unsweetened iced tea are the best zero calorie choices. Lemonade is a popular option but carries around 180 calories and over 40 grams of sugar. Floats are the highest calorie beverage category because they combine the sugar from soda with the fat and calories from vanilla ice cream.
One often overlooked savings opportunity is the drink upgrade decision on your tray. Switching from a Huge Sweet Tea (~250 calories) to an Unsweetened Iced Tea (0 calories) saves 250 calories per meal. Over the course of a week of regular visits, that single swap makes a meaningful difference to your total calorie intake.
| Drink | Serving Size | Est. Calories | Sugar (g) | Fat (g) | Vegan |
|---|---|---|---|---|---|
| Water | Any size | 0 | 0g | 0g | ✅ Yes |
| Unsweetened Iced Tea | Large / Huge | 0–5 | 0g | 0g | ✅ Yes |
| Diet Coke | Large (32 oz) | 0–5 | 0g | 0g | ✅ Yes |
| Half & Half Tea | Large (32 oz) | ~130 | ~32g | 0g | ✅ Yes |
| Lemonade | Large (16 oz) | ~180 | ~44g | 0g | ✅ Yes |
| Sweet Tea (Huge) | ~32 oz | ~220–280 | ~55g | 0g | ✅ Yes |
| Coca-Cola | Large (32 oz) | ~290 | ~78g | 0g | ✅ Yes |
| Sprite | Large (32 oz) | ~280 | ~75g | 0g | ✅ Yes |
| Dr Pepper | Large (32 oz) | ~290 | ~77g | 0g | ✅ Yes |
| Root Beer | Large (32 oz) | ~290 | ~78g | 0g | ✅ Yes |
| Coke Float | ~16 oz | ~350 | ~58g | ~8g | ❌ No |
| Root Beer Float | ~16 oz | ~380 | ~62g | ~9g | ❌ No |
| Cheerwine Float | ~16 oz | ~360 | ~60g | ~8g | ❌ No |
| Orange Float | ~16 oz | ~350 | ~56g | ~8g | ❌ No |
Note: Floats and milkshakes contain dairy and are not suitable for vegans or those with lactose intolerance. The Huge Sweet Tea is Cook Out’s most iconic drink but also one of its most calorie dense non-dessert beverages. Choosing Unsweetened Tea saves you 220–280 calories per visit at zero cost difference.
Cookout Milkshake Calories by Flavor
Cook Out is arguably most famous for its Fancy Milkshakes. With over 40 flavors available, hand spun to order and thick enough to require a spoon, they are one of the most indulgent offerings in all of fast food. The milkshake base is a rich vanilla soft serve ice cream, and each flavor adds mix-ins like real cheesecake slices, whole Oreo cookies, peanut butter, or fresh fruit on top of that base.
Most customers treat the milkshake as a beverage an upgrade to their tray drink for around $1.50 more. But nutritionally, it is closer to a full dessert. The average Cookout milkshake contains between 550 and 800 calories, with some of the candy-heavy and nut-based flavors reaching over 900 calories. That means a milkshake upgrade alone can add more calories to your meal than the burger itself.
The lightest milkshake options are the plain fruit flavors Vanilla, Strawberry, Banana, and seasonal options like Watermelon which sit in the 550–620 calorie range. The heaviest are the nut and candy-based flavors like Reese’s Cup, Peanut Butter, and Snickers, which range from 750 to 800+ calories. Below is the most comprehensive flavor by flavor breakdown available for Cook Out milkshakes in 2026.
| Milkshake Flavor | Est. Calories | Total Fat (g) | Sugar (g) | Protein (g) | Category |
|---|---|---|---|---|---|
| Vanilla | ~550–600 | 18g | ~68g | 10g | Classic |
| Chocolate | ~600–650 | 20g | ~72g | 11g | Classic |
| Strawberry | ~580–620 | 18g | ~70g | 10g | Fruit |
| Banana | ~580–620 | 17g | ~70g | 10g | Fruit |
| Peach (Seasonal) | ~570–610 | 17g | ~68g | 9g | Fruit |
| Pineapple | ~570–600 | 16g | ~68g | 9g | Fruit |
| Watermelon (Seasonal) | ~560–600 | 16g | ~66g | 9g | Fruit |
| Orange Push-Up | ~590–630 | 17g | ~72g | 9g | Fruit |
| Banana Pudding | ~650–680 | 22g | ~76g | 10g | Dessert |
| Chocolate Chip Mint | ~680–720 | 24g | ~80g | 11g | Dessert |
| Caramel | ~650–690 | 20g | ~80g | 10g | Dessert |
| Mocha | ~660–700 | 22g | ~78g | 11g | Dessert |
| Oreo | ~700–750 | 26g | ~82g | 12g | Candy |
| Oreo Mint | ~710–760 | 26g | ~82g | 12g | Candy |
| Heath Bar / Toffee | ~700–750 | 26g | ~84g | 11g | Candy |
| Snickers | ~740–790 | 28g | ~86g | 13g | Candy |
| Reese’s Cup | ~750–800 | 30g | ~86g | 14g | Candy |
| Peanut Butter | ~720–780 | 28g | ~78g | 14g | Candy |
| Strawberry Cheesecake | ~720–760 | 26g | ~82g | 12g | Cheesecake |
| Blueberry Cheesecake | ~720–760 | 26g | ~80g | 12g | Cheesecake |
| Caramel Cheesecake | ~740–780 | 28g | ~84g | 12g | Cheesecake |
| Eggnog (Seasonal) | ~680–720 | 24g | ~76g | 11g | Seasonal |
| Pumpkin Pie (Seasonal) | ~670–710 | 22g | ~78g | 10g | Seasonal |
| Peppermint (Seasonal) | ~660–700 | 20g | ~80g | 10g | Seasonal |
Lightest Milkshake: Watermelon (~560–600 cal) or Vanilla (~550–600 cal). Heaviest Milkshake: Reese’s Cup (~750–800 cal). Best Protein per Shake: Reese’s Cup and Peanut Butter both provide ~14g protein. All milkshakes contain dairy. There are no dairy-free or sugar-free milkshake options available as of 2026.
Cookout Sodium Content – High Sodium Items to Watch
Sodium is one of the biggest nutritional blind spots at Cook Out, particularly for anyone managing blood pressure, heart health, or a low sodium diet. The daily recommended sodium limit for most healthy adults is 2,300 milligrams, and a single Cook Out tray with a chili dog, fries, and a sweet tea can come remarkably close to or exceed that limit in one sitting.
The main contributors to high sodium at Cook Out are the seasoned proteins, the chili used as a topping, any sauce-based dressings or condiments, and the fry seasoning. Items like the Spicy Chicken Breast, Chili Cheese Dog, and Chicken Bacon Ranch Wrap are the three highest sodium items on the menu. Even seemingly lighter options like the BBQ Sandwich carry significant sodium from the BBQ sauce and slaw.
The good news is that Cook Out allows enough customization to meaningfully reduce your sodium intake. Skipping the cheese, going bun-free, requesting light seasoning on fries, and swapping ranch for mustard are all simple requests that can shave hundreds of milligrams of sodium off your order without losing the flavor of the meal.
| Menu Item | Est. Sodium (mg) | % of Daily Value (2,300mg) | How to Reduce It |
|---|---|---|---|
| Chicken Bacon Ranch Wrap | ~980mg | ~43% | Skip the ranch sauce to cut ~200mg |
| Spicy Chicken Breast | ~900mg | ~39% | Ask for no sauce; choose Original instead |
| Chili Cheese Dog | ~890mg | ~39% | Skip the cheese to save ~180mg |
| Bacon Ranch Wrap | ~900mg | ~39% | Swap ranch for mustard |
| BBQ Sandwich | ~850mg | ~37% | BBQ sauce is naturally high in sodium |
| Huge Hamburger | ~820mg | ~36% | Skip the bun to cut ~150mg |
| Cook Out Style Hot Dog | ~820mg | ~36% | Skip the chili topping |
| Cajun Chicken Breast | ~860mg | ~37% | Request light Cajun seasoning |
| Chili Cup (side) | ~760mg | ~33% | High sodium but also high protein — balance with low sodium items |
| Large Fries | ~940mg | ~41% | Order Regular Fries instead (~470mg) |
💡 Lowest Sodium Options: Cheesecake Slice (~280mg), Cole Slaw (~340mg), Corn Dog (~480mg), and Regular Fries (~470mg) are among the lowest sodium choices on the entire menu. Building your tray around these items keeps your sodium total well within range.
Common Cookout Tray Builds – Total Calorie Comparison
The Cook Out Tray is the most popular way to order, but the total calorie count swings dramatically depending on what you put in it. Two people can both order a Cook Out Tray and end up with meals that differ by over 1,000 calories. The table below breaks down five common real world tray combinations so you can see exactly what you are getting before you pull up to the window.
The biggest calorie drivers in any tray are the drink upgrade to a milkshake and the choice of two fried sides over lower calorie alternatives. These two decisions alone can be the difference between a 700 calorie meal and a 1,900 calorie meal with the same entrée in the middle.
| Tray Name | Main | Side 1 | Side 2 | Drink | Total Est. Calories |
|---|---|---|---|---|---|
| 🥗 Smart Tray | Char-Grilled Chicken (no bun) | Chili Cup | Cole Slaw | Unsweetened Tea | ~660–710 cal |
| 🍔 Classic Tray | Regular Cheeseburger | Regular Fries | Onion Rings | Sweet Tea | ~1,200–1,320 cal |
| 🌶️ Spicy Tray | Spicy Chicken Breast | Cajun Fries | Hushpuppies | Lemonade | ~1,120–1,220 cal |
| 🔥 Heavy Tray | Big Double Burger (Cheddar Style) | Large Fries | White Cheddar Bites | Sweet Tea | ~1,840–2,000 cal |
| 🥤 Shake Upgraded Tray | Big Double Burger | Regular Fries | Chicken Nuggets | Reese’s Milkshake | ~1,900–2,050 cal |
Key Takeaway: Upgrading your tray drink from an unsweetened tea to a Reese’s Cup milkshake adds approximately 750–800 calories to your meal. That single swap turns a reasonable lunch into a calorie count that approaches or exceeds most people’s entire daily calorie target in one sitting.
Cookout Nutrition by Dietary Goal
Cook Out is more diet-friendly than most people realize because of how flexible the ordering system is. The key is knowing which items work for your specific goal before you get to the window. Below are four goal-based ordering guides to help you make the best choices for your lifestyle.
Best Orders for Weight Loss
For weight loss, the goal is to get a satisfying, protein-rich meal that keeps you full without a large calorie surplus. At Cook Out this means choosing grilled over fried, skipping the bun, choosing low calorie sides, and drinking zero calorie beverages. Avoid milkshake upgrades entirely that single swap can double the calorie count of your meal.
- Main: Char-Grilled Chicken Breast no bun, no mayo (~210 cal, 32g protein)
- Side 1: Chili Cup (~250 cal, 16g protein)
- Side 2: Cole Slaw (~200 cal)
- Drink: Unsweetened Iced Tea (0 cal)
- Total: ~660 cal | Protein: ~50g
Best Orders for High Protein / Muscle Building
For muscle building and high protein diets, the focus is on maximizing protein per calorie. Cook Out has surprisingly strong protein options once you know where to look. The char grilled chicken, chili cup, and chicken nuggets are all solid protein sources. Pairing two protein-heavy sides with a grilled protein main is the most effective strategy here.
- Main: Huge Hamburger or Char-Grilled Chicken Breast (~360–550 cal, 30–32g protein)
- Side 1: Chili Cup (~250 cal, 16g protein)
- Side 2: Chicken Nuggets 5 pc (~350 cal, 20g protein)
- Drink: Unsweetened Tea or Water (0 cal)
- Total: ~960–1,150 cal | Protein: ~66–68g
Best Orders for Keto / Low Carb
Cook Out is one of the most underrated fast food chains for keto dieters. Because every burger can be ordered without a bun and wraps can be skipped in favor of lettuce-wrapped patties, cutting carbs is very achievable. The main thing to avoid is buns, tortillas, breaded items, sweet tea, and milkshakes, all of which are high in carbohydrates.
- Main: Big Double Burger — no bun, add cheese (~280 cal, ~2g net carbs)
- Side 1: Cole Slaw (~200 cal, ~8g net carbs)
- Side 2: Chili Cup (~250 cal, ~10g net carbs)
- Drink: Unsweetened Tea or Water (0 cal, 0g carbs)
- Total: ~730 cal | Net Carbs: ~20g
Best Orders for Vegetarians
Cook Out does not offer a veggie burger or any plant-based protein patty. However, vegetarians can still build a filling and satisfying tray using the sides menu. The Cheese Quesadilla, Hushpuppies, Fries, Onion Rings, and Cheesecake Slice are all meat-free. Note that all fried items are cooked in peanut oil, and the milkshakes and floats contain dairy.
- Main: Cheese Quesadilla (~320 cal, 14g protein)
- Side 1: Regular Fries (~350 cal)
- Side 2: Hushpuppies (~300 cal)
- Drink: Lemonade (~180 cal)
- Total: ~1,150 cal
Note: All fried items at Cook Out are cooked in 100% peanut oil. Vegetarians with a peanut allergy should avoid all fried sides and stick to non-fried items like Cole Slaw and Cheesecake Slice.
How to Build a Healthier Cookout Tray
You can absolutely enjoy the famous Cook Out Tray deal without blowing your nutrition goals. It requires being intentional about each of the three choices you make the main, the two sides, and the drink. The blueprint below cuts the standard tray calorie count roughly in half while still giving you a filling and satisfying meal with good protein content.
- Main: Char-Grilled Chicken Breast (no bun, no mayo): This is the single best protein-to-calorie ratio item on the Cook Out menu. Removing the bun saves around 150 calories and 30 grams of carbs. Skipping the mayo removes another 100 calories and 10 grams of fat. Ask for mustard and hot sauce as free flavor replacements.
- Side 1: Cup of Chili: At 250 calories with 16 grams of protein, the chili cup transforms your side into a second protein source rather than a calorie-dense starch. It keeps you fuller for longer and contributes meaningfully to your daily protein target.
- Side 2: Cole Slaw: At around 200 calories, Cole Slaw is the lowest calorie side on the Cook Out menu. It provides a cool, creamy contrast to the savory chili and grilled chicken without needing the deep fryer. It does carry some sugar from the dressing, so those watching sugar intake may prefer a second Chili Cup instead.
- Drink: Unsweetened Iced Tea or Water: This is the highest leverage decision you can make on your entire tray order. Choosing unsweetened tea over a sweet tea saves 220–280 calories. Choosing it over a milkshake upgrade saves 550–800 calories. The tea is free with your tray. The milkshake costs you $1.50 extra and almost a full meal’s worth of additional calories.
Total Estimated Calories: ~660 calories versus 1,500+ for a standard burger, fries, onion rings, and shake tray. Same price, same satisfaction, dramatically different nutritional outcome.
Frequently Asked Questions (FAQs)
Does Cook yjnOut have an official nutrition menu or PDF?
No. Cook Out does not publish a formal nutrition guide, calorie chart, or PDF on their official website or in stores. All nutritional data in this guide is estimated based on standard fast food ingredient profiles, industry databases, and community verified information. Always treat these values as approximations and check with your specific location if you have medical dietary needs.
What is the healthiest thing to eat at Cook Out?
The healthiest single item is the Char-Grilled Chicken Breast ordered with no bun and no mayo. It provides approximately 32 grams of protein at around 210 calories, making it one of the best protein to calorie ratios in all of fast food. Pair it with a Chili Cup and Cole Slaw for sides and unsweetened tea as your drink and you have a genuinely balanced meal under 700 calories.
Does Cook Out offer Keto or Low Carb options?
Yes, and Cook Out is surprisingly keto-friendly. You can order any burger or chicken sandwich without the bun, which eliminates 25–35 grams of carbs per meal. A Big Double Burger with cheese and no bun paired with a Cole Slaw side keeps net carbs at approximately 15–20 grams for the full meal well within standard keto ranges.
How many calories are in a Cook Out Milkshake?
It depends heavily on the flavor. Lighter fruit-based flavors like Vanilla, Strawberry, and Banana range from 550–620 calories. Mid-range flavors like Oreo, Chocolate Chip Mint, and Caramel range from 680–750 calories. The heaviest flavors Reese’s Cup, Snickers, and Peanut Butter range from 750–800+ calories. See the full flavor by flavor table above for the complete breakdown.
Does Cook Out use peanut oil for frying?
Yes. Cook Out typically fries all of its fried sides including French Fries, Cajun Fries, Onion Rings, Hushpuppies, Chicken Nuggets, and White Cheddar Bites in 100% peanut oil. This is a critical allergy warning. If you have a peanut allergy, you should avoid all fried menu items and stick to grilled proteins, cole slaw, and non-fried items like the cheesecake slice.
Are there any vegetarian options at Cook Out?
Yes. Vegetarians can order a Cheese Quesadilla, Grilled Cheese Sandwich, Cole Slaw, Regular Fries, Cajun Fries, Onion Rings, Hushpuppies, Cheesecake Slice, and all milkshakes and fountain drinks. There is no veggie burger or plant based protein patty on the Cook Out menu as of 2026. Keep in mind that all fried items are cooked in shared peanut oil fryers.
Does Cook Out have sugar free or dairy free milkshakes?
No. Cook Out uses a standard full-fat vanilla soft serve ice cream base for all milkshakes, which contains both dairy and sugar. There are no sugar free, low sugar, dairy-free, or plant-based milk alternatives available in the milkshake line as of 2026. For zero calorie beverages, your best options are unsweetened iced tea, diet soda, or water.
How many calories are in a Cook Out Tray total?
It varies enormously based on your three choices. A Smart Tray grilled chicken with no bun, chili cup, slaw, and unsweetened tea comes in at approximately 660 calories. A Heavy Tray Big Double Burger with Cheddar Style, large fries, white cheddar bites, and a Reese’s milkshake can exceed 2,000 calories. The average standard tray with a regular burger, regular fries, onion rings, and sweet tea is roughly 1,200–1,300 calories.
Is the Cajun seasoning on Cajun Fries high in calories?
The Cajun seasoning itself adds negligible calories roughly 0 to 5 extra calories compared to regular fries. However, it adds approximately 110 extra milligrams of sodium compared to plain regular fries, bringing Cajun Fries to around 580mg of sodium per serving. If you are watching salt intake, ask for your fries unseasoned or with light seasoning.
What is the lowest calorie drink at Cook Out?
Water and Unsweetened Iced Tea are both zero calories and are the best choices for calorie-conscious customers. Diet Coke and other diet sodas are also essentially zero calories. The most calorie-dense non-milkshake drink is the Huge Sweet Tea at 220–280 calories. Floats range from 350–380 calories and should be treated as a dessert rather than a beverage.
What is the lowest calorie milkshake at Cook Out?
The lightest options are Watermelon (seasonal, ~560–600 cal), Vanilla (~550–600 cal), and Strawberry (~580–620 cal). These are all significantly lower in calories than the candy and nut-based flavors, which can reach 750–800+ calories.
How much sodium is in a typical Cook Out meal?
A typical Cook Out tray can contain anywhere from 1,100mg to over 2,200mg of sodium depending on what you order. The recommended daily limit for most adults is 2,300mg. High sodium items like the Spicy Chicken Breast (~900mg), Large Fries (~940mg), and Chili Cheese Dog (~890mg) can bring you very close to that daily limit from a single meal. Choosing grilled chicken, regular fries, cole slaw, and unsweetened tea keeps sodium at a much more manageable level.
Final Words
Cook Out proves that fast food does not have to derail your health goals if you go in with the right knowledge. The menu is flexible, the portions are honest, and the pricing makes it genuinely accessible to eat there regularly. By understanding what each item contributes in terms of calories, protein, fat, carbs, and sodium, you can build a Cook Out meal that fits almost any dietary goal from weight loss to keto to high protein muscle building without sacrificing the flavors that make Cook Out worth the drive.
Use the tables in this guide every time you visit, keep an eye on the milkshake and sweet tea calorie counts, and remember that the single most impactful decision you make at Cook Out is what goes in your cup not what goes on your tray.
Stay informed and eat smart! For more menu updates and prices, navigate back to our Home Page.