Every Cook Out menu item with published nutrition — calories, protein, fat, carbs, sugar & sodium, cross-checked against the official Cook Out nutrition PDF. Click any row for full macros. Lightest picks: onion rings side (128) · cheese bites side (150) · chili (164) · small burger (245) · char-grilled chicken (377) · Fresh Banana shake (538).
Highest-Protein Cook Out Menu Items
Searching cookout menu protein? These 10 items pack the most protein per official nutrition. Click any row for full macros.
| Item | Price | Calories | Protein |
|---|---|---|---|
| Huge Hamburger (1/2 lb) | $5.49 | 516 | 40g |
| Chicken Strips (3 pc) | $4.29 | 660 | 36g |
| BBQ Plate (with Slaw, Fries & Hushpuppies) | $8.99 | 976 | 35g |
| Chicken Club Sandwich | $5.99 | 565 | 33g |
| Cheddar Style Burger | $4.38 | 561 | 30g |
| Out West Style Burger | $4.14 | 530 | 30g |
| Chopped Pork BBQ Sandwich | $4.99 | 368 | 29g |
| Regular Barbecue (Tray Main) | $7.39 | 368 | 29g |
| Chicken Strip Sandwich | $4.99 | 674 | 28g |
| Fresh Peanut Butter Milkshake | $3.99 | 847 | 27g |
Lowest-Calorie Cook Out Menu Items
The lightest full items on the board — build a tray around these to keep calories down.
| Item | Price | Calories | Protein |
|---|---|---|---|
| Onion Rings (Side) | $2.69 | 128 | 3g |
| Cheese Dog | $2.49 | 146 | 3g |
| Cook Out Rounds (Side) | $2.39 | 149 | 4g |
| White Cheddar Cheese Bites (Side) | $3.39 | 150 | 8g |
| Chili (Side) | $1.99 | 164 | 5g |
| Baked Beans | $1.99 | 170 | 6g |
| Cheerwine (Large 24 oz) | $2.39 | 216 | 0g |
| Corn Dog | $1.99 | 220 | 5g |
| Fried Okra | $2.39 | 228 | 3g |
| Chicken Nuggets (Full Order) | $1.99 | 240 | 16g |
Full Nutrition Table (99 Items)
| Item (click for details) | Price | Calories | Protein | Fat | Carbs | Sugar | Sodium |
|---|---|---|---|---|---|---|---|
| Small Hamburger (1/8 lb) | $2.99 | 245 | 14g | 8g | 27g | 4g | 309 mg |
| Regular Hamburger (1/4 lb) | $3.49 | 328 | 22g | 14g | 27g | 4g | 340 mg |
| Huge Hamburger (1/2 lb) | $5.49 | 516 | 40g | 26g | 27g | 4g | 410 mg |
| Big Double Burger | $3.99 | 311 | 20g | 13g | 27g | 4g | 126 mg |
| Cook Out Style Burger | $4.24 | 451 | 25g | 19g | 34g | 8g | 858 mg |
| Cheddar Style Burger | $4.38 | 561 | 30g | 34g | 32g | 5g | 1,069 mg |
| Out West Style Burger | $4.14 | 530 | 30g | 32g | 31g | 6g | 1,022 mg |
| Steak Style Burger | $4.04 | 419 | 23g | 22g | 32g | 6g | 481 mg |
| Chopped Pork BBQ Sandwich | $4.99 | 368 | 29g | 12g | 35g | 9g | 1,103 mg |
| BBQ Plate (with Slaw, Fries & Hushpuppies) | $8.99 | 976 | 35g | 43g | 105g | 21g | 2,445 mg |
| Regular Barbecue (Tray Main) | $7.39 | 368 | 29g | 12g | 35g | 9g | 1,103 mg |
| BBQ Char-Grilled Chicken Sandwich | $4.99 | 376 | 25g | 17g | 29g | 5g | 714 mg |
| Regular Hot Dog | $2.29 | 260 | 8g | 15g | 22g | 3g | 600 mg |
| Cook Out Style Hot Dog | $2.99 | 383 | 11g | 20g | 29g | 7g | 1,118 mg |
| Mexi Hot Dog | $2.99 | 385 | 12g | 19g | 29g | 5g | 1,352 mg |
| Bacon Cheddar Hot Dog | $3.49 | 523 | 19g | 29g | 47g | 6g | 1,494 mg |
| Cheese Dog | $2.49 | 146 | 3g | 3g | 25g | 3g | 410 mg |
| Mustard & Relish Hot Dog | $2.99 | 394 | 11g | 16g | 50g | 10g | 1,021 mg |
| Corn Dog | $1.99 | 220 | 5g | 11g | 26g | 7g | 440 mg |
| Char-Grilled Chicken Sandwich | $4.99 | 377 | 25g | 17g | 29g | 5g | 575 mg |
| Cajun Chicken Sandwich | $4.99 | 377 | 25g | 17g | 30g | 5g | 575 mg |
| Spicy Chicken Sandwich | $4.99 | 446 | 21g | 18g | 45g | 5g | 1,158 mg |
| Chicken Club Sandwich | $5.99 | 565 | 33g | 30g | 32g | 5g | 1,245 mg |
| Chicken Strips (3 pc) | $4.29 | 660 | 36g | 33g | 60g | 0g | 2,130 mg |
| Chicken Strip Sandwich | $4.99 | 674 | 28g | 32g | 71g | 7g | 1,804 mg |
| Chicken Nuggets (Full Order) | $1.99 | 240 | 16g | 18g | 12g | 0g | 540 mg |
| Cheese Quesadilla | $2.29 | 355 | 13g | 23g | 24g | 1g | 644 mg |
| Chicken Quesadilla | $2.49 | 449 | 19g | 28g | 31g | 2g | 788 mg |
| Beef Cheeseburger Quesadilla | $2.49 | 514 | 22g | 29g | 42g | 3g | 845 mg |
| Bacon Ranch Chicken Wrap | $2.49 | 419 | 20g | 28g | 24g | 0g | 1,047 mg |
| Cajun Chicken Wrap | $2.49 | 501 | 25g | 27g | 44g | 0g | 1,285 mg |
| Honey Mustard Chicken Wrap | $2.49 | 517 | 25g | 28g | 46g | 2g | 1,279 mg |
| Ranch Chicken Wrap | $2.49 | 522 | 25g | 29g | 44g | 0g | 1,273 mg |
| Regular Fries | $2.39 | 347 | 4g | 17g | 45g | 0g | 687 mg |
| Large Fries | $2.99 | 694 | 7g | 34g | 89g | 1g | 1,374 mg |
| Cajun Fries | $2.39 | 347 | 4g | 17g | 45g | 0g | 687 mg |
| Cheese Fries | $2.89 | 390 | 7g | 19g | 48g | 2g | 720 mg |
| Chili Cheese Fries | $2.99 | 460 | 12g | 21g | 52g | 3g | 980 mg |
| Cook Out Loaded Fries | $3.55 | 465 | 7g | 21g | 49g | 1g | 1,335 mg |
| Cook Out Rounds (Side) | $2.39 | 149 | 4g | 8g | 15g | 1g | 372 mg |
| Hushpuppies (Side) | $1.99 | 300 | 2g | 9g | 47g | 11g | 720 mg |
| Onion Rings (Side) | $2.69 | 128 | 3g | 1g | 28g | 3g | 328 mg |
| Homemade Slaw (Side) | $1.99 | 405 | 0g | 32g | 30g | 29g | 434 mg |
| Chili (Side) | $1.99 | 164 | 5g | 3g | 4g | 2g | 917 mg |
| Baked Beans | $1.99 | 170 | 6g | 2g | 34g | 14g | 480 mg |
| White Cheddar Cheese Bites (Side) | $3.39 | 150 | 8g | 10g | 7g | 0g | 280 mg |
| Fried Okra | $2.39 | 228 | 3g | 13g | 26g | 3g | 665 mg |
| Walking Taco | $2.99 | 380 | 12g | 19g | 38g | 3g | 720 mg |
| Vanilla Milkshake | $3.99 | 555 | 16g | 18g | 86g | 83g | 469 mg |
| Hershey's Chocolate Milkshake | $3.99 | 620 | 16g | 18g | 110g | 103g | 484 mg |
| Double Chocolate Milkshake | $3.99 | 651 | 15g | 17g | 129g | 118g | 470 mg |
| Strawberry Milkshake | $3.99 | 610 | 15g | 17g | 105g | 99g | 455 mg |
| Fresh Banana Milkshake | $3.99 | 538 | 15g | 16g | 89g | 80g | 412 mg |
| Banana Berry Milkshake | $3.99 | 671 | 15g | 16g | 123g | 111g | 440 mg |
| Banana Nut Milkshake | $3.99 | 704 | 15g | 27g | 103g | 92g | 412 mg |
| Banana Fudge Milkshake | $3.99 | 772 | 17g | 24g | 130g | 111g | 470 mg |
| Banana Pudding Milkshake | $3.99 | 781 | 16g | 26g | 126g | 99g | 611 mg |
| Banana Pineapple Milkshake | $3.99 | 566 | 15g | 16g | 96g | 86g | 412 mg |
| Blueberry Milkshake | $3.99 | 617 | 15g | 17g | 107g | 101g | 464 mg |
| Peach Milkshake | $3.99 | 547 | 15g | 17g | 91g | 86g | 442 mg |
| Peach Cobbler Milkshake | $3.99 | 790 | 17g | 27g | 127g | 105g | 641 mg |
| Cherry Cobbler Milkshake | $3.99 | 842 | 17g | 27g | 135g | 115g | 656 mg |
| Pineapple Milkshake | $3.99 | 575 | 16g | 17g | 94g | 91g | 440 mg |
| Red Cherry Milkshake | $3.99 | 600 | 15g | 17g | 99g | 96g | 457 mg |
| Hi-C Punch Milkshake | $3.99 | 598 | 15g | 17g | 102g | 99g | 447 mg |
| Orange Push-Up Milkshake | $3.99 | 638 | 16g | 18g | 109g | 106g | 469 mg |
| Fresh Watermelon Shake (Seasonal) | $3.99 | 645 | 15g | 16g | 89g | 84g | 413 mg |
| Cappuccino Milkshake | $3.99 | 555 | 16g | 18g | 86g | 83g | 469 mg |
| Mocha Milkshake | $3.99 | 620 | 16g | 18g | 110g | 103g | 484 mg |
| Mint Milkshake | $3.99 | 605 | 16g | 18g | 99g | 96g | 469 mg |
| Malted Milk Milkshake | $3.99 | 606 | 17g | 19g | 95g | 89g | 526 mg |
| Caramel Milkshake | $3.99 | 560 | 15g | 17g | 91g | 87g | 480 mg |
| Fudge Milkshake | $3.99 | 754 | 17g | 25g | 122g | 109g | 498 mg |
| Caramel Fudge Milkshake | $3.99 | 677 | 16g | 21g | 111g | 102g | 509 mg |
| Chocolate Chip Milkshake | $3.99 | 783 | 18g | 32g | 107g | 103g | 472 mg |
| Chocolate Chip Mint Milkshake | $3.99 | 834 | 18g | 32g | 120g | 115g | 472 mg |
| Chocolate Cherry Milkshake | $3.99 | 665 | 15g | 17g | 123g | 116g | 472 mg |
| Chocolate Nut Milkshake | $3.99 | 752 | 15g | 28g | 119g | 110g | 455 mg |
| Chocolate Malt Milkshake | $3.99 | 671 | 17g | 19g | 119g | 109g | 541 mg |
| Nilla Wafers Milkshake | $3.99 | 763 | 17g | 27g | 117g | 97g | 639 mg |
| Oreo Milkshake | $3.99 | 802 | 17g | 29g | 125g | 103g | 678 mg |
| Oreo Mint Milkshake | $3.99 | 853 | 17g | 29g | 138g | 115g | 678 mg |
| M&M Milkshake | $3.99 | 755 | 17g | 27g | 114g | 107g | 469 mg |
| Reese's Cup Milkshake | $3.99 | 894 | 24g | 37g | 121g | 115g | 699 mg |
| Snickers Milkshake | $3.99 | 720 | 19g | 27g | 107g | 100g | 540 mg |
| Heath Toffee Milkshake | $3.99 | 701 | 15g | 28g | 101g | 98g | 565 mg |
| Fresh Peanut Butter Milkshake | $3.99 | 847 | 27g | 45g | 91g | 83g | 698 mg |
| Peanut Butter Banana Milkshake | $3.99 | 864 | 27g | 43g | 99g | 85g | 669 mg |
| Peanut Butter Fudge Milkshake | $3.99 | 765 | 21g | 34g | 101g | 91g | 569 mg |
| Walnut Milkshake | $3.99 | 853 | 15g | 40g | 109g | 103g | 440 mg |
| Philadelphia Cheesecake Shake | $3.99 | 845 | 21g | 42g | 101g | 97g | 681 mg |
| Cherry Cheesecake Shake | $3.99 | 925 | 21g | 42g | 119g | 115g | 698 mg |
| Strawberry Cheesecake Shake | $3.99 | 820 | 20g | 38g | 110g | 105g | 660 mg |
| Eggnog Milkshake (Seasonal) | $3.99 | 700 | 16g | 26g | 100g | 95g | 480 mg |
| Huge Fresh-Brewed Sweet Tea | $2.39 | 330 | 0g | 0g | 84g | 83g | 2 mg |
| Cheerwine (Large 24 oz) | $2.39 | 216 | 0g | 0g | 60g | 60g | 37 mg |
| Fountain Drinks (Huge 32 oz) | $2.39 | 280 | 0g | 0g | 78g | 78g | 0 mg |
| Cheerwine / Coke Float (16 oz) | $3.99 | 401 | 10g | 11g | 69g | 67g | 303 mg |
| BLT Sandwich | $4.49 | 392 | 15g | 25g | 29g | 5g | 1,054 mg |
Toppings, sauces and builds change values. Items marked (Est.) are board-reported averages. Not medical advice.
FAQs
Where can I find the official Cook Out nutrition PDF?
On the main website: cookout.com → Nutrition PDF. Every calorie figure on this page was verified against it.
What is the lowest-calorie Cook Out tray?
Small burger (245) + onion rings (128) + chili (164) + unsweet tea (0) ≈ 537 cal before toppings — the lightest full tray build.
What is the highest-calorie item?
The BBQ Plate (976 cal) for food; Cherry Cheesecake shake (925 cal) for drinks — both official figures.
What Cook Out items have the most protein?
Chicken strips, the strip club sandwich, BBQ plate and Huge burger top the protein table above — see the high-protein list on this page.