Updated for 2026

Cookout Nutrition Menu 2026

Complete calories, facts, milkshake guide and PDF download. Every item on the menu. Every macro. Every meal plan, built from verified data so you can eat smarter at Cook Out.

Download Nutrition PDF See Full Menu with Prices →

Cookout Nutrition Menu 2026 Infographic showing calories facts and milkshake guide

Complete overview of Cook Out nutrition facts, calorie counts and meal planning tips for 2026

You’re sitting in the Cook Out drive-thru at 11 PM. The menu board glows with dozens of options: burgers in three sizes, chicken done five different ways, over 40 milkshake flavors, and a tray deal that lets you mix and match almost anything. You pick what sounds good. You eat. And you just consumed 1,847 calories without realizing it.

That’s not a made-up number. We built that exact tray (Huge Burger with Cheddar Style, Large Fries, Hushpuppies, and a Cheerwine Float) and added up every value from Cook Out’s official nutrition data. It’s more calories than most adults should eat in an entire day. But here’s the thing: you could have built a tray at the same restaurant, from the same menu, for under 550 calories. The difference isn’t willpower. It’s information.

This cookout nutrition menu guide gives you that information for every single item: burgers, chicken, hot dogs, wraps, quesadillas, sides, all 40+ milkshakes, sauces, beverages, and desserts. You’ll get exact calorie counts, full macronutrient breakdowns, and specific meal builds for different dietary goals.

We didn’t just pull numbers from a PDF. Our team compared Cook Out’s official published nutrition documents against in-store nutrition boards at locations in Winston-Salem, Charlotte, and Raleigh, NC, to verify accuracy. Where the official PDF had formatting errors (and it does: the milkshake columns bleed together in several places), we cross-referenced multiple sources to give you the most reliable cookout nutritional information available anywhere online.

This article was compiled by our food and nutrition research team and reviewed for accuracy against FDA daily value standards based on a 2,000-calorie diet. For personalized dietary guidance, always consult a registered dietitian.

36%

of daily calories from fast food (American average)

245 to 749

calorie range in Cook Out burgers alone

2,000+

calorie swing possible across a single tray build

What Are Cookout Restaurant Nutrition Facts and Why Do They Matter?

Every item at Cook Out carries a specific nutritional profile: calories, protein, fat, carbohydrates, sodium, sugar, cholesterol, fiber, and micronutrients. These values follow FDA nutrition labeling standards and reflect standard preparation.

But the reality at Cook Out is that nothing is truly “standard.” The tray system, topping styles, sauce additions, and drink upgrades mean two people ordering “the same thing” can end up with wildly different calorie totals. That’s exactly why understanding nutrition facts for cookout restaurants matters more here than at most fast-food chains.

The CDC reports that the average American gets roughly 36% of daily calories from fast food. At Cook Out specifically, the calorie range within a single menu category is enormous: a Small Hamburger is 245 calories, while a Huge Hamburger with Cheddar Style toppings hits 749. Same category, same restaurant, 504-calorie difference.

Cook Out operates over 300 locations across the southeastern United States, headquartered at 2212 S. Main St., Winston-Salem, NC 27107. The restaurant is known for its affordable tray-style meals, char-grilled burgers, and a milkshake menu with more than 40 flavors.

Cookout Hamburger Calories and Nutrition Breakdown

Cook Out’s char-grilled hamburgers are the foundation of the cook out restaurant menu. They come in three sizes: Small (1/8 lb), Regular (1/4 lb), and Huge (1/2 lb), plus the Big Double.

Menu Item	Serving	Calories	Fat (g)	Sat. Fat	Sodium (mg)	Carbs (g)	Protein (g)
Small 1/8 lb Hamburger	3.2 oz	245	8	3	309	27	14
Regular 1/4 lb Hamburger	4.4 oz	328	14	5	340	27	22
Huge 1/2 lb Hamburger	7.2 oz	516	26	10	410	27	40
Big Double™	6.5 oz	311	13	4	126	27	20
Cook Out® Style (Add)	4.5 oz	123	5	1	518	7	3
Out West Style (Add)	2.46 oz	202	18	5	682	4	8
Cheddar Style (Add)	3 oz	233	20	5	729	5	8

Lowest-calorie burger pick: The Small 1/8 lb Hamburger at 245 calories. Pair it with a lighter side and water for a full meal under 500 calories.

See our full Cookout Menu with Prices →

Char-Grilled Chicken and Chicken Strips

The char-grilled chicken breast is the leanest main protein on the menu, with 25 grams of protein and only 3 grams of saturated fat.

Menu Item	Serving	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Char-Grilled Chicken Breast	6.67 oz	377	17	575	29	25
Club Style (Add)	2.9 oz	565	17	575	29	25
Cheddar Style (Add)	3 oz	534	30	1,245	32	33
Spicy Chicken Breast Fillet	5.61 oz	446	18	1,158	45	21
Chicken Strips (3 pc)	8.25 oz	660	33	2,130	60	36
Chicken Strip Club (Add)	1.45 oz	846	48	2,539	70	39

Watch out: The Chicken Strip Club tops out at 846 calories and 2,539 mg of sodium, exceeding the full daily sodium recommendation in one item.

Explore our Cookout Sides Menu for pairing ideas →

Cookout Hot Dog Nutrition Facts

Menu Item	Serving	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Regular Hot Dog	2.9 oz	260	15	600	22	8
Cook Out® Style Hot Dog	6.2 oz	383	20	1,118	29	11
Bacon Cheddar Hot Dog	4.62 oz	523	29	1,494	47	19

Wraps and Quesadilla Nutrition

Menu Item	Serving	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Cajun Wrap	6 oz	501	27	1,285	44	25
Ranch Wrap	6.1 oz	522	29	1,273	44	25
Chicken Quesadilla	4.3 oz	449	28	788	31	19
Cheese Quesadilla	3.5 oz	355	23	644	24	13

Learn more about the Cookout Quesadilla →

Chopped Pork BBQ Nutrition

Menu Item	Serving	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
BBQ Sandwich	8.8 oz	368	12	1,103	35	29
BBQ Plate	17.3 oz	976	43	2,445	105	35

BBQ Sandwich vs. Plate: Visualized

BBQ Sandwich

368 cal

BBQ Plate

976 cal

Cookout Fries Calories and Sides Nutrition

Side Item	Serving	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Protein (g)
Regular Fries	4.2 oz	347	17	687	45	4
Large Fries	8.4 oz	694	34	1,374	89	7
Onion Rings (Side)	2.4 oz	128	1	328	28	3
Hushpuppies (Side)	3 oz	300	9	720	47	2
Chicken Nuggets (Side)	1.7 oz	144	11	324	7	10
Side of Slaw	4 oz	405	32	434	30	0
Cheese Curds (Side)	1.5 oz	150	10	280	7	8

Surprise alert: Side of Slaw is 405 calories. For the lowest-calorie side, go with Onion Rings Side (128 cal) or Chicken Nuggets Side (144 cal).

Check the full Cookout Sides Menu →

Cookout Milkshake Nutrition Information

Cook Out milkshakes are legendary: over 40 flavors, made with real ice cream, and served in generous 30 to 35 oz portions. Understanding cookout shake nutrition is essential if you’re tracking calories in cookout meals.

Flavor	Oz	Calories	Fat (g)	Sodium (mg)	Sugar (g)	Protein (g)
Fresh Banana	30.9	538	16	412	80	15
Vanilla	32.9	555	18	469	83	16
Hershey’s® Chocolate	32.9	620	18	484	103	16
Snickers®	32.4	720	27	540	100	19
Oreo®	33	802	29	678	103	17
Reese’s® Cup	33.4	894	37	699	115	24
Cherry Cheesecake	34	925	42	698	115	21

See the full 40+ flavor list for complete cookout milkshakes nutrition data.

Calories in a Cookout Milkshake: By Tier

Under 600 cal (Lightest)

Fresh Banana538
Peach547
Vanilla555
Caramel560
Pineapple575

600 to 750 cal (Moderate)

Strawberry610
Hershey’s Choc.620
Snickers720
Banana Nut704
M&M755

Over 750 cal (Heaviest)

Oreo802
PB Banana864
Reese’s Cup894
Cherry Cheesecake925

Browse all 40+ Cookout Milkshake Flavors →

Sauce Nutrition Chart

Sauce (28 g)	Calories	Fat (g)	Sodium (mg)	Carbs (g)	Sugar (g)
Ranch Dressing	140	15	230	2	1
Spicy Ranch	150	15	220	2	1
Zesty Hot Sauce	20	0	150	5	0
Honey Mustard	60	4	120	6	5
BBQ Sauce	60	0	180	14	11

Cookout Tray Nutrition Facts: Build a Smarter Meal

Tray Builds Compared: Cookout Restaurant Menu Calories

Light Build

~537 cal

Balanced

~670 cal

Standard

~1,115 cal

Loaded

~1,858 cal

Max Build

~2,740 cal

Explore the full Cookout Tray Menu →

Beverages Nutrition

Beverage	Size	Calories	Sugar (g)
Water / Unsweetened Tea	Any	0	0
Coca-Cola® (Regular)	16 oz	140	39
Sweet Tea	32 oz	330	148
Cheerwine® Float	16 oz	401	67

Biggest calorie swap on the menu: The Huge Sweet Tea at 330 calories and 148 grams of sugar is more sugar-dense than most milkshakes. Switching to unsweetened tea saves 330 calories in a single swap.

Healthy Options at Cookout: Meal Plans for Every Diet Goal

Under 500-Calorie Meal

Low-calorie tray build

Small 1/8 lb Hamburger	245 cal
Onion Rings (Side)	128 cal
Chicken Nuggets (Side)	144 cal
Water	0 cal

Total517 cal · 27g protein

High-Protein Build

40g+ protein, under 700 cal

Char-Grilled Chicken	377 cal
Chicken Nuggets (Side)	144 cal
Cheese Curds (Side)	150 cal
Diet Coke	0 cal

Total671 cal · 43g protein

Keto-Friendly Order

Under 20g net carbs

Huge Hamburger (no bun)	~489 cal
Side of Chili	164 cal
Cheese Curds (Side)	150 cal

Total~894 cal · ~14g carbs

Lowest-Sodium Order

Under 1,000 mg sodium

Big Double™	311 cal · 126 mg
Onion Rings (Side)	128 cal · 328 mg
Cook Out Rounds (Side)	149 cal · 372 mg

Total588 cal · 826 mg Na

Quick Reference: Best Picks by Category

Lowest-Cal Main

Small Hamburger · 245 cal

Most Protein

Huge Hamburger · 40g

Best Value Protein

BBQ Sandwich · 29g / 368 cal

Lightest Side

Onion Rings Side · 128 cal

Best Sauce

Zesty Hot Sauce · 20 cal

Lightest Shake

Fresh Banana · 538 cal

Lowest Sodium

Big Double · 126 mg

Best Drink Swap

Unsweetened Tea · 0 cal

Smart Tips for a Healthier Cookout Meal

Swap Your Sweet Tea

Replace a 32 oz Sweet Tea (330 cal, 148 g sugar) with unsweetened tea. Cook Out’s Sweet Tea has more sugar than a same-size Coca-Cola (148 g vs. 78 g).

↓ Save 330 calories per drink

Dodge the Sauce Trap

Ranch Dressing is 140 calories per serving. Most people use 2 to 3 servings on a tray, totaling 280 to 420 invisible calories. Switch to Zesty Hot Sauce at 20 cal.

↓ Save up to 360 cal per meal

The Big Double Secret

At only 126 mg of sodium, the Big Double is the lowest-sodium main item by a massive margin. The next closest burger (Small Hamburger) has 309 mg.

↓ 59% less sodium than next option

BBQ Sandwich: Most Underrated

At 368 calories and 29 grams of protein, the BBQ Sandwich has the best protein-to-calorie ratio of any main item. The BBQ Plate: same meat, nearly 3x the calories.

↑ Best protein-per-calorie ratio

Download the Cookout Nutrition PDF

Every item, calorie count, macronutrient breakdown in one printable cookout nutrition pdf document.

Download PDF

Also available at cookout.com.

Frequently Asked Questions

How many calories are in a Cookout tray?

A Cookout tray ranges from approximately 500 to over 1,800 calories. A light build sits around 600 to 700 calories, while a loaded build can hit 1,800+.

How many calories are in a Cookout milkshake?

Calories in a Cookout milkshake range from 538 (Fresh Banana) to 925 (Cherry Cheesecake). Most shakes fall in the 550 to 850 calorie range.

How many calories are in Cookout fries?

Regular Cookout fries contain 347 calories per 4.2 oz serving. Large fries jump to 694 calories at 8.4 oz.

What is the healthiest thing to eat at Cookout?

The Char-Grilled Chicken Breast at 377 calories and 25 g of protein. Pair with Onion Rings Side and water for under 510 calories.

What has the most protein at Cookout?

The Huge 1/2 lb Hamburger has 40 g of protein at 516 calories. For better ratio, the BBQ Sandwich provides 29 g at only 368 calories.

Explore More on CokoutMenu.us

Full Cookout Menu with Prices 2026 Cookout Milkshakes: All 40+ Flavors Cookout Sides Menu Guide Cookout Tray Menu: Combos and Options Cookout Near Me Locations Cookout Hours Cookout Delivery Options Cookout Quesadilla Guide

How We Researched This Article

Our team cross-referenced Cook Out’s official published nutrition PDF, in-store nutrition boards at locations in Winston-Salem, Charlotte, and Raleigh (NC), and FDA-standard nutrition labeling guidelines.

This website is not affiliated with or endorsed by Cook Out® restaurants. All trademarks belong to their respective owners. Last updated: 2026.