Cook Out nutritional information is known for its mouthwatering burgers, iconic trays, and unbeatable variety of milkshakes. It’s a fast-food favorite, especially in the southeastern U.S., and a go-to spot for comfort food. But if you’re trying to watch your diet, counting calories, or just being mindful of what you eat, knowing the Cook Out nutritional information is a must.
Let’s break it all down burgers, BBQ, chicken, sides, and shakes so you can order confidently and still stay on track with your nutritional goals.
Why Nutritional Info Matters
Whether you’re tracking calories for weight loss, keeping an eye on sodium for heart health, or managing carbs for blood sugar, understanding what goes into your favorite Cook Out meal gives you the power to make smart choices. Fast food doesn’t have to be a free-for-all it can fit into a balanced lifestyle with a little planning.
Cook Out Menu Basics
Before we get into the numbers, here’s a quick rundown of what you’ll typically find on the menu:
- Cook Out Trays (main item + 2 sides + drink)
- Burgers & Cheeseburgers
- Hot Dogs
- Chicken (Grilled, Cajun, BBQ, or Crispy)
- BBQ Sandwiches and Plates
- Wraps and Quesadillas
- Sides (Fries, Hushpuppies, Onion Rings, etc.)
- Shakes (Over 40 flavors!)
Cook Out Burgers: Hearty and Heavy
Let’s face it, Cook Out burgers are tasty but not exactly low-calorie. A regular Cook Out-style burger has:
- Calories: ~400–500
- Fat: 20–30g
- Carbs: 30–40g
- Protein: 20–25g
Add cheese, bacon, and all the sauces, and your calorie count could shoot well over 700+ per burger.
Pro Tip: Go for a “small” burger or ask for fewer toppings to reduce fat and sodium.
Chicken Sandwiches: Grilled vs. Fried
You’ve got options when it comes to chicken:
Grilled Chicken Sandwich
- Calories: ~330
- Fat: 6g
- Carbs: 35g
- Protein: 35g
Crispy Chicken Sandwich
- Calories: ~450–500
- Fat: 22g
- Carbs: 45g
- Protein: 25g
Cajun Style or BBQ Style adds flavor but also sodium.
BBQ Sandwiches & Plates
Cook Out’s Eastern North Carolina-style BBQ is a fan favorite. It’s smoky, vinegary, and delicious.
BBQ Sandwich
- Calories: ~370
- Fat: 18g
- Carbs: 30g
- Protein: 18g
BBQ Plate (w/ slaw, hushpuppies, fries)
- Calories: 800–1,000+
- Fat: 45g+
- Carbs: 70g+
- Protein: 25g+
Pro Tip: Skip the hushpuppies and go for slaw or double veggies if you’re cutting carbs.
Hot Dogs: Small but Sneaky
Cook Out hot dogs come in many styles: regular, cheese, chili, slaw, and more.
Regular Hot Dog
- Calories: ~250
- Fat: 15g
- Carbs: 20g
- Protein: 10g
Add chili or cheese, and that number climbs fast.
Sides: The Calorie Traps
Cook Out offers a ton of sides—many fried and high in calories. Here’s a quick glance:
- French Fries (Regular): ~300 calories
- Hushpuppies (6 pcs): ~350 calories
- Onion Rings (Regular): ~400 calories
- Corn Dog: ~250 calories
- Chili: ~150 calories
- Coleslaw: ~100 calories (watch the mayo!)
Pro Tip: Want a lighter tray? Go for chili or slaw as sides rather than fries and hushpuppies.
Milkshakes: Sweet but Serious Calories
Cook Out milkshakes are legendary—flavors like Oreo Mint, Peanut Butter Fudge, and Banana Pudding are irresistible. But they’re calorie bombs.
- Regular Shake: 500–800+ calories
- Fat: 20–35g
- Sugar: 60–90g (yep, that’s a lot)
Lightest Options: Stick to fruit-based shakes like Peach or Strawberry.
Cook Out Tray Nutrition: A Full Breakdown
This is where things can really add up. A typical tray might look like:
- Main: Cheeseburger (450 cal)
- Sides: Fries (300 cal) + Hushpuppies (350 cal)
- Drink: Sweet Tea (180 cal) or Milkshake (700 cal)
Total? You’re looking at 1,200–1,800 calories for one meal!
Conclusion
Cook Out is all about indulgence, but that doesn’t mean you can’t make informed choices. Whether you’re treating yourself to a classic tray or just grabbing a quick bite, knowing the nutritional information can help you strike the right balance between flavor and health.
It’s okay to enjoy a milkshake now and then just be smart about how it fits into your overall day. Moderation is the key to keeping both your taste buds and your body happy.
FAQs
1. Does Cook Out have vegetarian options?
Yes, but limited. You can go for cheese quesadillas, sides like fries or coleslaw, and shakes.
2. Are there low-calorie options at Cook Out?
Yes—try a grilled chicken sandwich with coleslaw and water. Skip the tray for a lighter meal.
3. How many calories are in a Cook Out tray?
Depending on your choices, trays can range from 1,000 to 1,800+ calories.
4. Are Cook Out shakes high in sugar?
Yes—most shakes contain 60–90g of sugar, which is well above the daily recommended limit.
5. Where can I find official Cook Out nutrition facts?
Cook Out does not post full nutritional info online. Some third-party sites estimate values, but they may vary.
