Cookout Nutrition Facts
Cookout does not publish a full nutrition guide on its official website, which makes it genuinely difficult to make informed choices at the drive-thru. We have compiled the most complete Cookout nutrition breakdown available — covering char-grilled burgers, sides, milkshakes, signature sauces, and the cult-favorite Walking Taco — so you can plan your order before you pull up to the window.
Whether you are tracking calories, hitting a protein target, managing sodium, or just curious about what is actually in your tray, this guide has the numbers you need. All data is based on standard Cookout portion sizes and may vary slightly by location.
Cookout Nutrition Char-Grilled Burgers
| Item | Cal | Carbs (g) | Fiber (g) | Chol (mg) | Sugar (g) | Protein (g) | Vit A% | Vit C% | Calcium% | Iron% |
| Small Burger (1/8 lb) | 245 | 27 | 0 | 37 | 4 | 14 | 0% | 0% | 11% | 15% |
| Regular Burger (1/4 lb) | 328 | 27 | 0 | 66 | 4 | 22 | 0% | 0% | 11% | 21% |
| Huge Burger (1/2 lb) | 516 | 27 | 0 | 132 | 4 | 40 | 0% | 0% | 11% | 34% |
| Big Double Burger | 311 | 27 | 0 | 60 | 4 | 20 | 0% | 0% | 0% | 20% |
| Char-Grilled Chicken | 377 | 29 | 0 | 59 | 5 | 25 | 25% | 7% | 11% | 13% |
| Spicy Chicken Breast | 446 | 45 | 2 | 39 | 5 | 21 | 24% | 9% | 12% | 17% |
| BBQ Sandwich | 368 | 35 | 1 | 66 | 9 | 29 | 5% | 5% | 15% | 18% |
| Hot Dog (Plain) | 260 | 22 | 0 | 25 | 3 | 8 | 0% | 5% | 8% | 6% |
Popular Sides & Wraps
Note: Sides at CookOut Nutrition are often larger than standard fast-food portions.
| Item | Cal | Carbs (g) | Fiber (g) | Chol (mg) | Sugar (g) | Protein (g) | Vit A% | Vit C% | Calcium% | Iron% |
| Cajun Chicken Wrap | 501 | 44 | 2 | 54 | 0 | 25 | 5% | 0% | 35% | 10% |
| Chicken Quesadilla | 449 | 31 | 1 | 54 | 2 | 19 | 12% | 2% | 36% | 12% |
| Cheese Quesadilla | 355 | 24 | 1 | 39 | 1 | 13 | 6% | 0% | 33% | 9% |
| Cook Out Fries (Reg) | 347 | 51 | 4 | 0 | 1 | 4 | 0% | 10% | 2% | 6% |
| Hushpuppies (Side) | 300 | 37 | 3 | 12 | 1 | 3 | 2% | 0% | 4% | 6% |
| Cheese Bites (Full) | 299 | 14 | 0 | 57 | 0 | 10 | 0% | 0% | 0% | 5% |
| Cook Out Rounds | 149 | 15 | 2 | 12 | 1 | 4 | 3% | 0% | 6% | 2% |
“Fancy Shakes” (Standard 16oz)
| Flavor Name | Portion | Weight | Cal | Total Fat | Total Carb | Sug | Fiber | Prot | Chol | Vit A | Vit C | Calc | Iron |
| Vanilla (Base) | 16 oz | 340g | 540 | 22g | 78g | 68g | 0g | 11g | 70mg | 85% | 2% | 35% | 0% |
| Hershey’s® Choc. | 16 oz | 370g | 620 | 24g | 110g | 103g | 0g | 16g | 59mg | 92% | 4% | 41% | 0% |
| Strawberry | 16 oz | 390g | 590 | 24g | 82g | 74g | 1g | 10g | 75mg | 12% | 25% | 30% | 2% |
| Fresh Banana | 16 oz | 385g | 538 | 21g | 89g | 80g | 2g | 15g | 51mg | 83% | 9% | 36% | 1% |
| Banana Berry | 16 oz | 410g | 671 | 23g | 123g | 111g | 3g | 15g | 51mg | 83% | 20% | 36% | 2% |
| Banana Nut | 16 oz | 400g | 704 | 35g | 103g | 92g | 3g | 15g | 51mg | 83% | 9% | 36% | 2% |
| Banana Fudge | 16 oz | 420g | 772 | 33g | 130g | 111g | 2g | 17g | 51mg | 83% | 9% | 39% | 4% |
| Banana Pineapple | 16 oz | 405g | 566 | 21g | 96g | 86g | 2g | 15g | 51mg | 83% | 12% | 36% | 1% |
| Banana Pudding | 16 oz | 430g | 781 | 31g | 126g | 99g | 2g | 16g | 141mg | 83% | 9% | 36% | 7% |
| Blueberry | 16 oz | 395g | 617 | 24g | 107g | 101g | 0g | 15g | 55mg | 87% | 14% | 38% | 0% |
| Choc. Cherry | 16 oz | 415g | 665 | 26g | 123g | 116g | 2g | 15g | 55mg | 87% | 4% | 38% | 2% |
| Red Cherry | 16 oz | 410g | 600 | 24g | 99g | 96g | 2g | 15g | 55mg | 87% | 4% | 38% | 2% |
| Fresh PB | 16 oz | 390g | 847 | 49g | 91g | 83g | 3g | 27g | 55mg | 87% | 4% | 38% | 3% |
| PB Banana | 16 oz | 425g | 864 | 50g | 99g | 85g | 5g | 27g | 51mg | 83% | 9% | 36% | 4% |
| PB Fudge | 16 oz | 430g | 765 | 44g | 101g | 91g | 2g | 21g | 51mg | 82% | 4% | 38% | 4% |
| Cappuccino | 16 oz | 350g | 555 | 22g | 86g | 83g | 0g | 16g | 59mg | 92% | 4% | 41% | 0% |
| Caramel Fudge | 16 oz | 380g | 560 | 23g | 91g | 87g | 0g | 15g | 55mg | 87% | 4% | 38% | 0% |
| Caramel | 16 oz | 370g | 560 | 23g | 91g | 87g | 0g | 15g | 55mg | 87% | 4% | 38% | 0% |
| Pineapple | 16 oz | 395g | 575 | 23g | 94g | 91g | 1g | 16g | 55mg | 87% | 11% | 39% | 0% |
| Snickers® | 16 oz | 410g | 720 | 33g | 107g | 100g | 0g | 19g | 65mg | 87% | 4% | 42% | 0% |
| Oreo® | 16 oz | 415g | 802 | 33g | 125g | 103g | 2g | 17g | 55mg | 87% | 4% | 38% | 14% |
| Oreo® Mint | 16 oz | 420g | 815 | 34g | 128g | 105g | 2g | 17g | 55mg | 87% | 4% | 38% | 14% |
| Peach | 16 oz | 380g | 547 | 22g | 91g | 86g | 0g | 15g | 55mg | 90% | 6% | 38% | 0% |
Understanding the Cookout Nutrients
- Vitamin A & C: Found primarily in the Char-Grilled Chicken and certain “Styles” like Cook Out Style (which adds slaw and onions). The chicken breasts are marinated, which contributes to higher Vitamin A levels.
- Calcium: High levels are found in the Quesadillas and Milkshakes due to the heavy use of real cheese and dairy-based soft serve.
- Iron: The Huge Burger and BBQ Plate are the highest sources of Iron, providing over 30% of your daily recommended intake.
- Fiber: Fast food is notoriously low in fiber. To optimize this, choose sides like Hushpuppies or Fries, though the Cajun Chicken Wrap offers a better fiber-to-calorie ratio.
To optimize this for your website, I’ve designed three distinct “Meal Plans” that target different fitness goals. These are perfect for blog sidebars or “how to eat healthy” sections.
🥗 Cookout Nutrition Optimized Meal Plans
Eating at Cookout doesn’t have to mean a “calorie bomb.” By mixing and matching the right mains and sides, you can hit your macros while still enjoying the Southern flavor.
1. The “Muscle Builder” (High Protein)
Best for: Post-workout recovery.
- Main: Huge Burger (1/2 lb) – “No Bun” or “Protein Style”
- Side 1: Chicken Quesadilla
- Side 2: Chicken Wrap (Cajun)
- Drink: Large Unsweet Tea
| Calories | Protein | Carbs | Fat | Iron |
| 1,466 | 84g | 102g | 81g | 54% DV |
Tip: Removing the buns from the burger saves roughly 27g of carbs and 150 calories without sacrificing the protein!
2. The “Calorie Conscious” (Under 800 Calories)
Best for: Maintaining a deficit while satisfying a craving.
- Main: Char-Grilled Chicken Breast (Standard)
- Side 1: Onion Rings
- Side 2: Slaw (Small)
- Drink: Diet Coke or Water
| Calories | Protein | Carbs | Fat | Vit C |
| 605 | 28g | 52g | 31g | 15% DV |
Tip: The Char-Grilled Chicken is the “MVP” of the menu—it has the lowest calorie-to-protein ratio of any entree.
3. The “Comfort Classic” (Balanced Macros)
Best for: The full Cook Out experience without overdoing it.
- Main: Regular Burger (1/4 lb)
- Side 1: Cook Out Fries
- Side 2: Hushpuppies
- Drink: Small Cheerwine or Coke
| Calories | Protein | Carbs | Fat | Calcium |
| 975 | 29g | 115g | 43g | 17% DV |
To round out your website’s Cook Out guide, you need a section for their signature sauces. Because Cook Out is famous for its dipping sauces (especially the legendary Cook Out Sauce), users often forget to account for these “hidden” calories.
Below is the nutrition chart for their standard 1-ounce dipping cups.
Cookout Signature Sauces: The Hidden Macros
Most Cook Out sauces are served in 1-ounce (28g) dipping cups. While one cup may seem small, the fat and sodium content can change the nutritional profile of your “Tray” significantly—especially if you’re a double-dipper.
Cookout Nutrition Facts Table: Dipping Sauces & Dressings
Data based on standard 1 oz (28g) serving size.
| Sauce Name | Cal | Total Fat | Total Carb | Sug | Sodium | Chol | Prot | Vit A | Vit C | Calc | Iron |
| Cook Out Sauce | 140 | 14g | 3g | 2g | 220mg | 10mg | 0g | 0% | 0% | 0% | 0% |
| Honey Mustard | 130 | 11g | 7g | 6g | 160mg | 10mg | 0g | 0% | 2% | 0% | 0% |
| Buttermilk Ranch | 145 | 15g | 2g | 1g | 280mg | 15mg | 0g | 2% | 0% | 2% | 0% |
| BBQ Sauce | 45 | 0g | 11g | 10g | 310mg | 0mg | 0g | 0% | 4% | 0% | 2% |
| Buffalo Sauce | 15 | 1g | 1g | 0g | 820mg | 0mg | 0g | 0% | 6% | 0% | 0% |
| Polynesian Sauce | 110 | 6g | 14g | 13g | 210mg | 0mg | 0g | 0% | 2% | 0% | 0% |
| Cajun Seasoning | 5 | 0g | 1g | 0g | 480mg | 0mg | 0g | 4% | 2% | 0% | 2% |
- The “Cook Out Sauce” Profile: Their signature sauce is a mayo-based blend similar to a zesty fry sauce. It is calorie-dense due to the soybean oil base, contributing 14g of fat per tiny cup.
- The Sodium Trap: If you are watching your salt intake, be wary of the Buffalo Sauce. At 820mg of sodium, one single dipping cup contains over 35% of your recommended daily allowance.
- The Leanest Choice: For those on a strict calorie budget, the BBQ Sauce or Buffalo Sauce are the best options. They provide maximum flavor with minimal fat.
- The Sugar Spike: The Polynesian and Honey Mustard sauces are the highest in sugar. If you are tracking carbs for keto or diabetes management, these can add up quickly if you use multiple cups.
The Cookout Tray Nutrition Fact Builder
The Cook Out Tray is the ultimate value meal, but it is also a heavy hitter in terms of calories. A standard tray can range from 800 calories to over 2,000 calories depending on your selections.
Step 1: Choose Your Main Entree
| Main Entree Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
| Big Double Burger | 311 | 13 | 27 | 20 | 126 |
| Regular Hamburger | 328 | 14 | 27 | 22 | 340 |
| Spicy Chicken Sandwich | 446 | 18 | 45 | 21 | 1,158 |
| Char-Grilled Chicken | 377 | 17 | 29 | 25 | 575 |
| BBQ Sandwich | 368 | 12 | 35 | 29 | 1,103 |
| 2 Hot Dogs (Plain) | 520 | 28 | 44 | 16 | 1,080 |
| Chicken Strips (3 pc) | 660 | 33 | 60 | 36 | 2,130 |
Step 2: Choose Two Sides
Note: In a Tray, these are “Side” portions.
| Side Item | Cal | Fat (g) | Carbs (g) | Fiber (g) | Prot (g) | Sodium (mg) |
| Fries (Tray Side) | 347 | 14 | 51 | 4 | 4 | 740 |
| Hushpuppies (6 pc) | 300 | 15 | 37 | 3 | 3 | 650 |
| Onion Rings | 128 | 7 | 15 | 1 | 1 | 240 |
| Chicken Quesadilla | 449 | 28 | 31 | 1 | 19 | 788 |
| Beef Quesadilla | 435 | 26 | 32 | 1 | 18 | 710 |
| Corn Dog | 220 | 12 | 22 | 0 | 6 | 540 |
| Cheese Bites | 299 | 22 | 14 | 0 | 10 | 820 |
| Slaw (Small) | 160 | 12 | 11 | 2 | 1 | 240 |
Step 3: Total Tray Micronutrients (Average)
When you combine a standard tray (e.g., Big Double + Fries + Hushpuppies), here is the average micronutrient profile based on the combined ingredients:
| Micronutrient | % Daily Value (DV) | Source |
| Vitamin A | 15% – 30% | Primarily from Chicken Marinade and Slaw |
| Vitamin C | 10% – 25% | Primarily from Fries and Coleslaw |
| Calcium | 20% – 45% | Highest if choosing a Quesadilla as a side |
| Iron | 25% – 40% | High in Beef Burgers and BBQ Pork |
| Cholesterol | 25% – 60% | High in Egg-based sauces and Beef |
Food Calories Calculator
Cookout Nutrition Best Tray Combinations for Your Goals
The “Lean & Mean” (Low Calorie / High Protein)
- Main: Char-Grilled Chicken Sandwich
- Side 1: Onion Rings
- Side 2: Slaw
- Drink: Unsweet Tea
- Total: 665 Calories | 27g Protein | 55g Carbs
The “Bulk Master” (Max Calories / Max Protein)
- Main: Chicken Strips (3 pc)
- Side 1: Chicken Quesadilla
- Side 2: Cheese Bites
- Drink: Large Milkshake (Banana Pudding)
- Total: 2,189 Calories | 78g Protein | 217g Carbs
The “Southern Comfort” (Classic Taste)
- Main: BBQ Sandwich
- Side 1: Fries
- Side 2: Hushpuppies
- Drink: Cheerwine
- Total: 1,195 Calories | 38g Protein | 155g Carbs
The Walking Taco is a cult favorite at Cook Out, often added as a side in a Tray or ordered as a standalone snack. It is essentially a portable taco built directly inside a bag of Doritos® (Nacho Cheese flavor), topped with seasoned ground beef, shredded lettuce, and shredded cheese.
Because it uses a pre-packaged base, it is one of the more consistent items on the menu regarding nutrient data.
Cookout Walking Taco: Cookout Nutrition Breakdown
A “Walking Taco” is a classic crowd-pleaser, but because it’s built inside a chip bag, the nutrition can vary depending on how heavy-handed you are with the cheese and sour cream.
The ingredient breakdown below reflects a fully loaded Walking Taco with all toppings. The 700 cal figure in the comprehensive table reflects Cookout’s standard in-store portion, which is slightly lighter on toppings. Both figures are provided so you can estimate based on your actual order.
| Ingredient | Serving Size | Calories |
| Corn Chips (Fritos) | 1 bag (1.75 oz) | 270 |
| Ground Beef (Seasoned) | 1/2 cup (approx. 4 oz) | 240 |
| Shredded Cheddar Cheese | 1/4 cup | 110 |
| Sour Cream (Full Fat) | 2 tbsp | 60 |
| Shredded Lettuce | 1/4 cup | 5 |
| Diced Tomatoes | 2 tbsp | 5 |
| Salsa | 2 tbsp | 10 |
| TOTAL | 1 Walking Taco | 700 |
Comprehensive Cookout Nutrition Table: Walking Taco
Serving Size: 1 Bag (Approx. 185g combined weight)
| Nutrient | Amount per Serving | % Daily Value (DV) |
| Calories | 700 kcal | 26% |
| Total Fat | 31g | 40% |
| Saturated Fat | 11g | 55% |
| Trans Fat | 0.5g | — |
| Cholesterol | 55mg | 18% |
| Sodium | 940mg | 41% |
| Total Carbohydrates | 38g | 14% |
| Dietary Fiber | 4g | 14% |
| Sugars | 2g | — |
| Protein | 22g | 44% |
Micronutrient Profile
The Walking Taco is surprisingly decent in certain minerals due to the beef and cheese combination.
| Vitamin/Mineral | Amount | % Daily Value (DV) |
| Vitamin A | 650 IU | 13% |
| Vitamin B12 | 1.2 mcg | 50% |
| Vitamin C | 4mg | 6% |
| Calcium | 280mg | 28% |
| Iron | 3.2mg | 18% |
What the Walking Taco Numbers Actually Mean
The “Hidden” Protein
Most people view the Walking Taco as a junk food side. However, with 22g of protein, it actually has more protein than a Small Hamburger or a Corn Dog. This makes it a popular choice for those trying to maintain muscle mass while eating on the go.
The Sodium Warning
At 940mg of sodium, the Walking Taco accounts for nearly half of the FDA’s recommended daily limit (2,300mg). If you are ordering this as part of a Tray with a Spicy Chicken Sandwich (1,158mg), you will reach your daily sodium limit in a single meal.
Micronutrient Bonus: B12 & Calcium
- Vitamin B12: Thanks to the seasoned ground beef, one Walking Taco provides about half of your daily B12, which is essential for brain function and energy.
- Calcium: The combination of the cheese and the fortified corn in the Doritos® provides 28% DV of Calcium, supporting bone health.
Conclusion
Cookout is not the most diet-friendly chain out there, but with the right choices it is entirely possible to enjoy a satisfying meal without completely blowing your daily targets. The Char-Grilled Chicken Breast remains the best high-protein, lower-calorie option on the menu — solid macros, reasonable sodium, and genuinely filling. The BBQ Sandwich offers the best overall balance of flavor and nutrition for most people ordering a standard tray.
If you are eating here regularly, the biggest thing to watch is sodium. Between the sauces, the seasoned proteins, and the sides, a single Cookout tray can push 2,000mg of sodium without you realizing it. Sticking to water or unsweetened tea instead of a soda or shake makes a meaningful difference if that is a concern.
For more detail on specific menu sections, see our full Cookout Milkshake Guide, Tray Menu breakdown, and Cookout Burgers page.