Cookout Nutrition Guide (2026): Calories & Smart Choices
Cookout nutrition covers everything from a 245-calorie small burger to a 925-calorie milkshake. This Cookout nutrition guide puts the full calorie and protein picture in one place so you can order with your eyes open. To estimate your full meal before you order, use our Cookout calorie calculator to add up every item. Eating plant-based? See our Cookout vegan options.
One honest note first: Cook Out does not publish nutrition facts on its own website, so the figures here come from its nutrition guide as republished by menu trackers and should be treated as a guide, not lab results. Actual numbers vary by location, portion, and preparation.
Table of Contents
Cookout Nutrition at a Glance
The lightest thing on the board is a small burger at 245 calories. The heaviest single item is a Cherry Cheesecake milkshake at 925. Most full trays land between 1,100 and 1,400 calories.
| Category | Lightest option | Heaviest option |
|---|---|---|
| Burgers | Small Burger, 245 cal | Huge Burger, 516 cal |
| Chicken | Barbecue Chicken Sandwich, 376 cal | Strip Sandwich, 680 cal |
| Hot dogs | Plain Hot Dog, 260 cal | Bacon Cheddar Hot Dog, 523 cal |
| Quesadillas | Cheese Quesadilla, 355 cal | Beef Quesadilla, 514 cal |
| Sides | Side Chili, 164 cal | Hushpuppies, ~590 cal |
| Milkshakes | Fresh Banana, 538 cal | Cherry Cheesecake, 925 cal |
| Trays | Jr. Lean build, ~501 cal | Strips Night build, ~1,437 cal |
| Drinks | Water / Diet Coke, 0 cal | Huge Sweet Tea (32 oz), 330 cal |
Cookout Burger Nutrition
| Burger | Size | Calories | Protein | Total fat | Sodium |
|---|---|---|---|---|---|
| Small Burger | 1/8 lb | 245 | 14 g | 8 g | 309 mg |
| Regular Burger | 1/4 lb | 328 | 22 g | 14 g | 340 mg |
| Big Double Burger | Two patties | 311 | 20 g | 13 g | 126 mg |
| Huge Burger | 1/2 lb | 516 | 40 g | 26 g | 410 mg |
Signature styles add calories on top of the base burger. Cookout Style adds about 130 calories, Cheddar Style about 240, Out West Style about 210, and Nacho Chili Style about 430.
Cookout Chicken & Hot Dog Nutrition
| Chicken item | Calories |
|---|---|
| Barbecue Chicken Sandwich | 376 |
| Cajun Chicken Sandwich | 377 |
| Original Chicken Sandwich | 393 |
| Spicy Chicken Sandwich | 480 |
| Cheddar Chicken Sandwich | 534 |
| Chicken Club Sandwich | 565 |
| Strip Sandwich | 680 |
| Chicken Nuggets (5 pc) | 240 |
| Hot dog | Calories |
|---|---|
| Plain Hot Dog | 260 |
| Chili Hot Dog | 383 |
| Mexi Hot Dog | 385 |
| Cookout Style Hot Dog | 390 |
| Mustard Relish Hot Dog | 400 |
| Bacon Cheddar Hot Dog | 523 |
Cookout Quesadilla, Sides & Drinks Nutrition
| Quesadilla | Calories | Protein |
|---|---|---|
| Cheese Quesadilla | 355 | 13 g |
| Chicken Quesadilla | 449 | 19 g |
| Beef Quesadilla | 514 | 22 g |
| Side | Calories |
|---|---|
| Side Chili | 164 |
| Onion Rings | 260 |
| Regular Fries | 350 |
| Cajun Fries | 350 |
| Cheese Fries | 390 |
| Slaw | 405 |
| Chili Cheese Fries | 460 |
| Chicken Wrap | ~500 |
| Hushpuppies | ~590 |
| Drink | Calories |
|---|---|
| Dasani Water / Diet Coke | 0 |
| Large Coke (24 oz) | 210 |
| Huge Sweet Tea (32 oz) | 330 |
Cookout Milkshake Nutrition
Milkshakes are the most calorie-dense items at Cook Out. Even the lightest shake carries more calories than most burgers. Fruit-based shakes cluster at the lighter end (540–620); candy and cheesecake shakes at the heavier end (780–925).
| Shake | Calories |
|---|---|
| Fresh Banana | 538 |
| Peach | 547 |
| Vanilla | 555 |
| Caramel | 560 |
| Strawberry | 610 |
| Hershey’s Chocolate | 620 |
| Fresh Watermelon (seasonal) | 645 |
| Banana Pudding | 781 |
| Oreo | 802 |
| Oreo Mint | 853 |
| Peanut Butter Banana | 864 |
| Reese’s Cup | 894 |
| Cherry Cheesecake | 925 |
The Smartest Choices at Cook Out
- Pick char-grilled chicken. The barbecue or Cajun grilled sandwich stays under 380 calories with real chicken flavor. See our grilled chicken options
- Go Jr. when it fits. A Jr. tray with a small burger and doubled onion rings lands around 500 calories total.
- Drink water or diet soda. This one swap saves 210 to 330 calories.
- Choose chili or onion rings as sides. Side chili is 164 calories; onion rings are 260.
- Split the shake or pick fruit. A Fresh Banana shake at 538 beats a Reese’s Cup at 894.
- Skip the huge sweet tea. At 330 calories, it costs more than most sides.
High-Protein Picks
| Item | Protein | Calories |
|---|---|---|
| Huge Burger (1/2 lb) | 40 g | 516 |
| 3-Strip Protein Tray | ~71 g | ~1,305 |
| Regular Burger | 22 g | 328 |
| Beef Quesadilla | 22 g | 514 |
| Big Double Burger | 20 g | 311 |
| Chicken Quesadilla | 19 g | 449 |
| Small Burger | 14 g | 245 |
Cookout Allergen Information
Cook Out handles the major allergens across its menu, and everything shares fryers, grills, and shake blenders. Cross-contact is possible even when an ingredient is removed. See our Cookout allergen guide for the full breakdown.
- Wheat / gluten: standard burger buns, hot dog buns, tortillas, breaded chicken, hushpuppies, onion rings, cookie and cake mix-ins.
- Milk / dairy: cheese slices and sauces, milkshakes, ranch and creamy dressings.
- Soy: buns, sauces, and some processed toppings.
- Egg: mayonnaise and mayonnaise-based sauces.
- Peanut / tree nut: peanut butter shakes, Reese’s Cup, Snickers, walnut items.
- Mustard and sesame: mustard sauces and style builds; sesame in some bun recipes.
For the full burger breakdown, see our Cookout burgers.
For lighter options, see our lighter Cookout sides.
Does Cook Out publish nutrition information?
Not on its own website. The figures in this guide come from Cook Out’s nutrition guide as republished by menu trackers, so treat them as a reliable guide rather than exact lab values.
What is the lowest-calorie meal at Cook Out?
A Jr. tray with a small burger, doubled onion rings, and a Diet Coke comes to about 501 calories, the lightest full meal you can build from the published figures.
What is the highest-protein item at Cook Out?
The Huge Burger delivers about 40 grams of protein for 516 calories. A tray built on three chicken strips with a wrap and nuggets reaches roughly 71 grams.
Are Cook Out milkshakes the worst thing on the menu?
Calorie for calorie, yes. Shakes run 538 to 925 calories, so even the lightest shake outweighs most burgers. They are a dessert, not a drink.
What are the healthiest sides at Cook Out?
Side chili at 164 calories and onion rings at 260 are the lightest sides. Fries, slaw, and hushpuppies each run 350 to 590.
Does Cook Out have gluten-free options?
Options are limited. Bunless burgers and grilled chicken without breading avoid the obvious gluten, but shared grills and fryers mean cross-contact is likely.
How accurate are these nutrition numbers?
They are a guide, not a guarantee. Portions, preparation, and locations vary, and Cook Out does not verify the numbers publicly. Use them to compare choices, not to count exact macros.
What is the lowest-calorie milkshake?
Fresh Banana at 538 calories is the lightest shake, followed by Peach at 547 and Vanilla at 555.
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