Cook Out Menu Calories & Nutrition 2026
Looking up cook out menu calories before you order? The short version: a Big Double has 311 calories, a char-grilled chicken breast has 377, and milkshakes run 538 to 925 depending on the flavor. The lightest side is chili at 164 calories, while large fries pack 694. Shakes are where the numbers get scary. Details below.
Cook Out doesn’t hide its nutrition info, which honestly surprised me, since the prices are so low you half expect the menu to be a mystery. The chain publishes an official nutrition chart, and I dug through it so you don’t have to. Here’s the thing though: the famous Cook Out Tray makes it dangerously easy to build a 1,500-calorie meal without realizing it. If you want prices alongside all of this, the full Cook Out menu with prices has every item listed.
What Are the Lowest-Calorie Items at Cook Out?
The lightest single item on the menu is a side of chili at just 164 calories. That’s it. That’s the floor. Beyond that, the cook out lowest calorie meal territory looks like this:
| Item | Details | Calories |
|---|---|---|
| Chili (side) | Hearty homemade-style chili | 164 |
| Fried Okra | Southern-style breaded okra | 228 |
| Chicken Nuggets (full) | All-white-meat nuggets | 240 |
| Small Hamburger (1/8 lb) | Char-grilled single patty | 245 |
| Onion Rings (full) | Thick-cut and crispy | 256 |
| Corn on the Cob | Buttered sweet corn | 280 |
See the pattern? The grill is your friend, and so is anything that comes in a small portion. A realistic light meal: small burger (245) plus chili (164) plus water, and you’re out the door at 409 calories. Not bad for fast food.
How Many Calories Are in Cook Out’s Most Popular Burgers?
Pretty reasonable, actually. The cook out calories big double question comes up constantly, and the answer surprises people: just 311 calories with 13 grams of fat and 20 grams of protein. That’s a genuinely solid macro profile for a double-patty burger. Here’s the full burger lineup from the official chart:
| Item | Serving | Calories | Fat | Protein |
|---|---|---|---|---|
| Small Hamburger | 1/8 lb | 245 | 8g | 14g |
| Regular Hamburger | 1/4 lb | 328 | 14g | 22g |
| Big Double | Two patties | 311 | 13g | 20g |
| Huge Hamburger | 1/2 lb | 516 | 26g | 40g |
Watch the Style Add-Ons
Here’s where it gets sneaky. Ordering your burger “Cook Out style” (chili, slaw, mustard, onion) adds 123 calories. Cheddar style, with cheese, bacon, grilled onions and mayo, adds 233. Out West style adds 202. So a Cheddar style Big Double isn’t 311 anymore, it’s 544. Still fine for a meal, but know what you’re signing up for.
Are Cook Out Milkshakes Really That High in Calories?
Yes. Yes they are. The cook out milkshake calories situation is the one thing I wish someone had told me earlier. Regular shakes, in 40+ flavors, run roughly 538 to 700 calories. The fancy shakes, the cookie, candy and cobbler ones, climb to 750 to 925. A Peach Cobbler shake at around 900 calories is basically a second meal in a cup.
And here’s the real trap: upgrading your tray drink to a milkshake costs about a dollar. One dollar. For 600 extra calories. The best dollar you’ll spend all week, sure, but also the sneakiest.
If you love the shakes but want to keep it saner, the regular vanilla or chocolate shakes sit at the lower end of the range. Still a treat, just not a 900-calorie one.
Grilled vs Fried: Which Cook Out Chicken Wins on Nutrition?
Not even close, grilled wins. The cook out grilled chicken calories story is a bright spot: the char-grilled chicken breast is 377 calories with 25 grams of protein and only 17 grams of fat. That’s a proper high-protein fast food pick. The styles stack up like this:
| Item | Details | Calories | Fat | Protein |
|---|---|---|---|---|
| Char-Grilled Chicken Breast | Plain, 25g protein | 377 | 17g | 25g |
| Barbecue Style Chicken | Smoky BBQ sauce | 376 | ||
| Cajun Style Chicken | Cajun seasoning | 377 | ||
| Cheddar Style Chicken | Melted cheddar on top | 534 | ||
| Club Style Chicken | Bacon, cheese, lettuce, tomato | 565 | ||
| Spicy Chicken Breast | Crispy fried, 1,158mg sodium | 446 | ||
| Spicy Chicken, Cheese Style | Fried plus cheese | 634 | ||
| BLT Sandwich | Bacon, lettuce, tomato | 392 |
Notice anything? The basic grilled chicken at 377 is the sweet spot. Once you start adding cheddar and bacon, you’re in burger territory anyway. And the fried spicy fillet at 446 isn’t terrible, but the sodium (over 1,100 mg in one sandwich) is the real villain there.
Cook Out Menu Calories: Where to Find the Official Nutrition PDF
Cook Out posts its full nutrition chart, calories, fat, sodium, carbs, protein and allergens for every item, and it’s available in restaurants and online. I looked into this because a lot of chains make you hunt for it. The chart covers every burger, style add-on, chicken option, side and shake, which is where every figure in this article comes from.
One honest caveat: portion sizes can drift a little by location, and cooks aren’t measuring your hushpuppies on a scale. Treat these numbers as close estimates, not lab results.
❓ Frequently Asked Questions
How many calories are in a Cook Out Big Double?
A Cook Out Big Double has 311 calories, with 13 grams of fat, 27 grams of carbs and 20 grams of protein. Adding a style like Cheddar (233 extra) or Cook Out style (123 extra) raises the total, so a Cheddar style Big Double lands around 544 calories.
What is the lowest calorie meal at Cook Out?
The lightest combo you can build is a small hamburger (245 calories) with a side of chili (164 calories) and water, for 409 calories total. The cook out menu calories chart shows chili as the lowest-calorie side, and the char-grilled chicken breast (377) is the best high-protein main.
How many calories are in Cook Out milkshakes?
Regular Cook Out shakes run roughly 538 to 700 calories depending on flavor, while fancy cookie, candy and cobbler shakes climb to 750 to 925. The Peach Cobbler shake, around 900 calories, is the heaviest item on the menu.
Does Cook Out publish nutrition information?
Yes. Cook Out publishes an official nutrition chart covering calories, fat, sodium, carbs, protein and allergens for every menu item. It’s posted in restaurants and available online, and all the figures in this article come from that chart.
