Cookout Nutrition Information 2026
🗓️ 2026 Update (October 12, 2026): Every number on this page was re-checked against Cook Out’s official nutrition guide (the downloadable PDF on cookout.com). The tables are now simpler to read on a phone, the full milkshake list (40+ flavors) has been added, and new sides like Cheese Curds and Cook Out Rounds are included.
Cook Out publishes full nutrition facts for its menu, including calories, fat, sodium, carbs and protein. This guide puts those official numbers into easy tables by category. The lightest entrées include the Small Burger (245 calories) and a plain Hot Dog (260), while a BBQ Plate (976) or a large milkshake can top 900 calories. General nutrition advice uses 2,000 calories a day, but needs vary from person to person.
Lightest and Heaviest Cook Out Picks
🥗 UNDER 300 CALORIES
Lighter choices
Corn Dog (220), Small Burger (245), Hot Dog (260), side of Onion Rings (128), side of Chicken Nuggets (144), Side of Chili (164), Unsweet Tea or Diet Coke (0).
⚠️ 800+ CALORIES
Heaviest items
BBQ Plate (976), Cherry Cheesecake Shake (925), Reese’s Cup Shake (894), Chicken Strip Club (846), Large Fries (694). The Chicken Strip Club also has 2,539 mg of sodium.
Cook Out Burger Nutrition
Burger calories below are for the plain burger. Each “style” adds the toppings shown in the second table, so a Huge Burger Cheddar Style is about 516 + 233 = 749 calories.
| Burger | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Small (1/8 lb) | 245 | 8 | 309 | 27 | 14 |
| Regular (1/4 lb) | 328 | 14 | 340 | 27 | 22 |
| Huge (1/2 lb) | 516 | 26 | 410 | 27 | 40 |
| Big Double | 311 | 13 | 126 | 27 | 20 |
| Style (adds) | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Everything | +91 | +8 | +301 | +5 | +1 |
| Steak Style | +91 | +8 | +141 | +5 | +1 |
| Cook Out Style | +123 | +5 | +518 | +7 | +3 |
| Out West Style | +202 | +18 | +682 | +4 | +8 |
| Cheddar Style | +233 | +20 | +729 | +5 | +8 |
Cook Out Chicken Nutrition
| Chicken Item | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Char-Grilled Chicken Breast Sandwich | 377 | 17 | 575 | 29 | 25 |
| Char-Grilled, Original Style | 393 | 18 | 624 | 31 | 25 |
| Char-Grilled, BBQ Style | 376 | 17 | 714 | 29 | 25 |
| Char-Grilled, Cheddar Style | 534 | 30 | 1,245 | 32 | 33 |
| Spicy Chicken Breast Sandwich | 446 | 18 | 1,158 | 45 | 21 |
| Spicy Chicken, Cheese Style | 634 | 35 | 1,942 | 46 | 32 |
| Chicken Strips (3 pc) | 660 | 33 | 2,130 | 60 | 36 |
| Chicken Strip Sandwich | 674 | 32 | 1,804 | 71 | 28 |
| Chicken Strip Club | 846 | 48 | 2,539 | 70 | 39 |
| Chicken Nuggets (side) | 144 | 11 | 324 | 7 | 10 |
| Chicken Nuggets (full order) | 240 | 18 | 540 | 12 | 16 |
Cook Out BBQ Nutrition
| BBQ Item | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| BBQ Sandwich (regular) | 368 | 12 | 1,103 | 35 | 29 |
| BBQ Plate | 976 | 43 | 2,445 | 105 | 35 |
Cook Out Hot Dog Nutrition
| Hot Dog | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Hot Dog (plain) | 260 | 15 | 600 | 22 | 8 |
| Cook Out Style Hot Dog | 383 | 20 | 1,118 | 29 | 11 |
| Mexi Hot Dog | 385 | 19 | 1,352 | 29 | 12 |
| Mustard Relish Hot Dog | 394 | 16 | 1,021 | 50 | 11 |
| Bacon Cheddar Hot Dog | 523 | 29 | 1,494 | 47 | 19 |
| Corn Dog | 220 | 11 | 440 | 26 | 5 |
| Cheese Dog | 146 | 3 | 410 | 25 | 3 |
Cook Out Wraps, Quesadillas and BLT Nutrition
| Item | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Cajun Wrap | 501 | 27 | 1,285 | 44 | 25 |
| Ranch Wrap | 522 | 29 | 1,273 | 44 | 25 |
| Honey Mustard Wrap | 517 | 28 | 1,279 | 46 | 25 |
| Bacon Ranch Wrap | 419 | 28 | 1,047 | 24 | 20 |
| Cheese Quesadilla | 355 | 23 | 644 | 24 | 13 |
| Chicken Quesadilla | 449 | 28 | 788 | 31 | 19 |
| Beef Quesadilla | 514 | 29 | 845 | 42 | 22 |
| BLT Sandwich | 392 | 25 | 1,054 | 29 | 15 |
Cook Out Sides Nutrition
Many sides come in a “side” size (used in a Cook Out Tray) and a larger full order.
| Side | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Regular Fries | 347 | 17 | 687 | 45 | 4 |
| Large Fries | 694 | 34 | 1,374 | 89 | 7 |
| Cook Out Fries (seasoned) | 465 | 21 | 1,335 | 49 | 7 |
| Hushpuppies (side / full) | 300 / 600 | 9 / 18 | 720 / 1,440 | 47 / 93 | 2 / 3 |
| Onion Rings (side / full) | 128 / 256 | 1 / 2 | 328 / 656 | 28 / 56 | 3 / 6 |
| Cheese Curds (side / full) | 150 / 299 | 10 / 19 | 280 / 560 | 7 / 14 | 8 / 16 |
| Cook Out Rounds (side / full) | 149 / 298 | 8 / 17 | 372 / 745 | 15 / 30 | 4 / 8 |
| Okra | 228 | 13 | 665 | 26 | 3 |
| Side of Chili | 164 | 3 | 917 | 4 | 5 |
| Side of Slaw | 405 | 32 | 434 | 30 | 0 |
Cook Out Milkshake Nutrition
Cook Out’s fancy milkshakes run from about 538 to 925 calories each. Fruit flavors like Fresh Banana, Peach and Vanilla sit at the low end, while cheesecake, peanut butter and candy flavors are the heaviest.
| Flavor | Calories | Flavor | Calories |
|---|---|---|---|
| Fresh Banana | 538 | Peach | 547 |
| Vanilla | 555 | Cappuccino | 555 |
| Caramel | 560 | Banana Pineapple | 566 |
| Pineapple | 575 | Hi-C Punch | 598 |
| Red Cherry | 600 | Mint | 605 |
| Malted Milk | 606 | Strawberry | 610 |
| Blueberry | 617 | Hershey’s Chocolate | 620 |
| Mocha | 620 | Orange Push Up | 638 |
| Fresh Watermelon (seasonal) | 645 | Double Chocolate | 651 |
| Chocolate Cherry | 665 | Banana Berry | 671 |
| Chocolate Malt | 671 | Caramel Fudge | 677 |
| Heath Toffee | 701 | Banana Nut | 704 |
| Snickers | 720 | Chocolate Nut | 752 |
| Fudge | 754 | M&M | 755 |
| Nilla Wafers | 763 | Peanut Butter Fudge | 765 |
| Banana Fudge | 772 | Banana Pudding | 781 |
| Chocolate Chip | 783 | Peach Cobbler | 790 |
| Oreo | 802 | Chocolate Chip Mint | 834 |
| Cherry Cobbler | 842 | Philadelphia Cheesecake | 845 |
| Fresh Peanut Butter | 847 | Walnut | 853 |
| Oreo Mint | 853 | Peanut Butter Banana | 864 |
| Reese’s Cup | 894 | Cherry Cheesecake | 925 |
See prices and seasonal flavors in our Cook Out Milkshake guide.
Cook Out Drink Calories
| Drink | Small (12 oz) | Regular (16 oz) | Large (24 oz) | Huge (32 oz) |
|---|---|---|---|---|
| Fresh Brewed Sweet Tea | 177 | 236 | 248 | 330 |
| Fresh Brewed Tea (unsweet) | 0 | 0 | 0 | 0 |
| Coca-Cola | 105 | 140 | 210 | 280 |
| Diet Coke / Coke Zero | 0 | 0 | 0 | 0 |
| Sprite | 104 | 139 | 222 | 289 |
| Dr Pepper | 105 | 140 | 210 | 280 |
| Cheerwine | 108 | 144 | 216 | 288 |
| Pibb Xtra | 109 | 145 | 218 | 290 |
| Mellow Yellow | 108 | 144 | 209 | 288 |
| Fanta Orange | 113 | 151 | 227 | 302 |
| Hi-C Fruit Punch | 119 | 158 | 238 | 317 |
| Hi-C Poppin’ Pink Lemonade | 105 | 140 | 210 | 280 |
| Powerade Mountain Blast | 56 | 75 | 109 | 149 |
💡 Tips for a Lighter Cook Out Order
- Pick a Small or Regular burger and skip the Cheddar or Out West style, which add 200+ calories.
- Choose lighter tray sides such as onion rings (128), nuggets (144) or chili (164) instead of slaw (405) or seasoned fries (465).
- Swap sweet tea for unsweet tea or a diet soda to save up to 330 calories.
- Share a milkshake. Even the lightest flavors are over 500 calories.
- Watch the sodium. Chicken strips, the BBQ Plate and spicy chicken with cheese each pass 1,900 mg.
Cook Out does not publish a full allergen chart. If you have a food allergy, read our Cook Out Allergen guide and ask your restaurant before ordering. For prices, see the full Cook Out Menu with Prices.
Frequently Asked Questions
Yes. Cook Out offers a downloadable nutrition guide on its website with calories, fat, sodium, carbs, sugar and protein for its menu items. The numbers on this page come from that guide.
The Small Burger (245 calories) and the plain Hot Dog (260 calories) are the lightest entrées. A Corn Dog has 220 calories.
Cook Out’s fancy milkshakes range from about 538 calories (Fresh Banana) to 925 calories (Cherry Cheesecake). A Vanilla shake has 555 calories.
It depends on your choices. A Small Burger with a side of onion rings, a side of nuggets and unsweet tea is about 517 calories, while a BBQ sandwich with seasoned fries, slaw and a huge sweet tea is over 1,500.
A plain Huge Burger (1/2 lb) has 516 calories and 40 g of protein. Adding Cheddar Style brings it to about 749 calories.
More Cook Out guides: Menu with Prices · Allergens · Burgers · Milkshakes
MenusHouse is an independent website and is not affiliated with Cook Out. Prices shown are approximate and vary by location.
