Cookout Nutrition Guide 2025 — Full Calories & Menu Facts
f you’re looking for accurate and up-to-date information on Cookout calories, Cookout nutrition facts, and healthy choices at Cookout, you’ve come to the right place. This article compiles every major detail from the official 2025 Cookout nutrition chart, including calories in burgers, shakes, trays, sauces, and more.
Whether you’re tracking macros, watching your sodium intake, or avoiding gluten, this detailed guide will help you make better food decisions without sacrificing flavor.
Overview: What This Guide Covers
This complete guide helps you understand:
-
Calories in Cookout burgers, trays, fries, and milkshakes
-
Cookout nutrition menu and healthy options
-
Cookout sauce calories
-
Gluten-free menu items at Cookout
-
How to build a smart Cookout tray
-
Cookout shake nutrition
-
Tips for low-calorie or balanced meals
Cookout Menu Calories Table
| Menu Category | Item Name | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Burger | Small Hamburger | 226 | 7 | 27 | 12 |
| Burger | Regular Hamburger | 325 | 14 | 27 | 22 |
| Burger | Huge Hamburger | 510 | 26 | 27 | 39 |
| Chicken Sandwich | Char-Grilled Chicken Breast | 377 | 17 | 29 | 25 |
| Chicken Sandwich | Cheddar Style Chicken Breast | 534 | 30 | 32 | 33 |
| BBQ | Regular BBQ Sandwich | 368 | 12 | 35 | 29 |
| Quesadilla | Chicken Quesadilla | 407 | 25 | 37 | 16 |
| Wraps | Cajun Wrap | 501 | 27 | 44 | 25 |
| Fries | Regular Fries | 262 | 13 | 32 | 4 |
| Fries | Chili Cheese Fries | 553 | 31 | 54 | 14 |
| Hot Dog | Cookout Style Hot Dog | 383 | 20 | 29 | 11 |
Cookout Milkshake Nutrition Facts
Milkshakes are one of Cookout’s signature items, but they are also high in calories and sugar. Here’s a breakdown of some popular milkshake flavors.
| Flavor | Calories | Total Fat (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|
| Vanilla | 934 | 18 | 83 | 16 |
| Hershey’s Chocolate | 934 | 18 | 103 | 16 |
| Strawberry | 930 | 17 | 99 | 15 |
| Banana Fudge | 950 | 24 | 111 | 17 |
| Oreo | 802 | 29 | 103 | 17 |
| Oreo Mint | 853 | 29 | 115 | 17 |
Tip: Milkshakes are high in sugar and fat. Consider sharing one or choosing a lighter dessert alternative.
Cookout Sauce Calories
Sauces may seem small, but they can add a lot of extra calories. Here’s a quick guide to Cookout’s popular sauces.
| Sauce | Calories (per 28g) | Total Fat (g) | Sugars (g) |
|---|---|---|---|
| Cookout Sauce | 70 | 7 | 0 |
| BBQ Sauce | 60 | 0 | 11 |
| Honey Mustard | 60 | 4 | 5 |
| Ranch | 140 | 15 | 1 |
| Buffalo Sauce | 80 | 9 | 0 |
| Sweet & Sour Sauce | 50 | 0 | 10 |
Cookout Tray Calories
Cookout trays let you customize a full meal with a main item and sides. Here are estimates based on combinations.
| Tray Type | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Regular Tray | 800–1500 | 50–70 | 200–300 | 70–80 |
| Junior Tray | 400–600 | 20–30 | 25–40 | 15–30 |
Gluten-Free Menu at Cookout
Cookout offers limited gluten-free options, but you can still enjoy a meal with careful selection.
Gluten-Free Options:
-
Char-grilled chicken breast (no bun)
-
Lettuce-wrapped burgers
-
Grilled chicken wrap (without tortilla)
-
Fries (ask staff about fryer cross-contamination)
-
Cookout sauces (many are gluten-free)
Note: Cookout does not have a fully dedicated gluten-free kitchen.
Calories in Specific Cookout Items
| Item | Calories |
|---|---|
| Cookout Hamburger | 325 |
| Chicken Quesadilla | 407 |
| Spicy Chicken Sandwich | 446 |
| Cookout Walking Taco | Varies |
| Cookout Milkshake (average) | 900–950 |
| Fries (regular) | 262 |
| Hushpuppies | 480 |
Cookout Nutrition Calculator
ookout also provides an interactive nutrition calculator to help you plan your meals in real-time. You can select:
-
Burgers
-
Chicken sandwiches
-
Sides and shakes
-
Sauces
-
Toppings and extras
The calculator gives total calories, macros, sodium, and more based on your custom selections.
Smart Tips for Healthier Cookout Meals
-
Choose grilled over fried: Grilled chicken has fewer calories and less fat.
-
Skip the bun: Opt for a lettuce wrap to lower carbs.
-
Pick light sides: Replace fries with coleslaw or side salad.
-
Share milkshakes: They’re high in sugar, so splitting one is a good idea.
-
Limit sauces: Use half the portion to reduce sugar and calories.
-
Drink water or unsweetened iced tea: Avoid sugary sodas and sweetened drinks.
Frequently Asked Questions
A regular tray ranges from 800–1500 calories depending on your choices.
They are high in sugar and fat. Average calories range from 800 to 950.
There are some gluten-free options, but cross-contamination may occur.
A char-grilled chicken sandwich without sauce, side salad, and unsweetened iced tea is a low-calorie, protein-rich choice.
Currently, Cookout does not offer hot chocolate.
Conclusion
The Cookout nutritional menu gives you everything you need to enjoy your favorite fast food items while staying health-conscious. With smart choices and knowledge of Cookout nutrition information, you can enjoy burgers, shakes, and sides that match your dietary goals. Use the Cookout calorie calculator, choose grilled options, and enjoy your meal without guilt.