Cook Out Nutrition Calculator
Build your Cook Out tray. Pick a burger and style, or grab chicken, BBQ, a hot dog, wrap, or quesadilla. Add sides and a drink or milkshake and watch the macros update in real time.
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Macro Breakdown
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Macro Ratio
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Burger Size
Small Burger (1/8 lb)
Calories: 245Protein: 14gCarbs: 27gFat: 8g
Micronutrients
Sodium: 309mgCholesterol: 37mgSat. Fat: 3gTrans Fat: 1gFiber: 0gSugars: 4g
Regular Burger (1/4 lb)
Calories: 328Protein: 22gCarbs: 27gFat: 14g
Micronutrients
Sodium: 340mgCholesterol: 66mgSat. Fat: 5gTrans Fat: 1gFiber: 0gSugars: 4g
Huge Burger (1/2 lb)
Calories: 516Protein: 40gCarbs: 27gFat: 26g
Micronutrients
Sodium: 410mgCholesterol: 132mgSat. Fat: 10gTrans Fat: 2gFiber: 0gSugars: 4g
Big Double
Calories: 311Protein: 20gCarbs: 27gFat: 13g
Micronutrients
Sodium: 126mgCholesterol: 60mgSat. Fat: 4gTrans Fat: 1gFiber: 0gSugars: 4g
Cook Out Macro Calculator FAQ
A plain Small (1/8 lb) burger is 245 calories with 14g protein. A Regular (1/4 lb) is 328 calories with 22g protein. A Huge (1/2 lb) is 516 calories with 40g protein. The Big Double lands at 311 calories with 20g protein. Add 91–233 calories on top depending on the style you pick — Cheddar Style (233 cal) and Out West Style (202 cal) are the heaviest add-ons, Everything and Steak Style (91 cal each) are the lightest.
The Chicken Strip Club at 846 calories with 39g protein is the protein leader. A Huge Burger (40g protein, 516 cal) is the cleanest protein per calorie among the burgers. Char-Grilled Chicken Cheddar Style (534 cal, 33g protein) and Spicy Chicken Cheese Style (634 cal, 32g protein) are also strong. For lean protein, the plain Char-Grilled Chicken Breast (377 cal, 25g protein) is the best ratio.
A Small (1/8 lb) burger plain at 245 calories is the lightest hot meal. The plain Hot Dog is 260 cal with 8g protein. For more protein without much volume, a Big Double (311 cal, 20g protein) or plain Char-Grilled Chicken Breast (377 cal, 25g protein) deliver more protein with similar calories. Skip the milkshakes — they all clear 540 calories.
Cook Out milkshakes range from 538 calories (Fresh Banana) to 925 calories (Cherry Cheesecake). The Vanilla shake is 555 cal; Hershey's Chocolate is 620 cal; Oreo is 802 cal; Peanut Butter is 847 cal; Reese's Cup is 894 cal. The lightest pick is Fresh Banana (538 cal); the heaviest are Cherry Cheesecake (925), Reese's (894), and Peanut Butter Banana (864). Every shake clears 25% of an adult daily calorie target.
A typical Cook Out Tray is a main + two sides + a drink. A Regular Burger (328) + Cook Out Fries (465) + Hushpuppies (300) + Regular Coke (140) = 1,233 calories. Swap to a plain Hot Dog (260) + Onion Rings Side (128) + Slaw (405) + Diet Coke (0) = 793 calories. The biggest swing levers are the milkshake (no shake saves 555–925 cal), drink size (Huge vs Small), and Slaw or Hushpuppies which run heavier than they look.
Not really. The Cajun (501), Ranch (522), and Honey Mustard (517) wraps all clear 500 calories with 25g protein. They run lighter than a Chicken Strip Sandwich (674 cal) but heavier than a plain Char-Grilled Chicken Breast (377 cal, 25g protein). Sodium is the bigger issue on wraps — all three exceed 1,270 mg per wrap. If you're tracking macros, the plain char-grilled chicken is the cleaner pick.
A Side of Chili (164 cal, 5g protein) and Onion Rings Side (128 cal) are the lightest. Hushpuppies Side (300), Cook Out Rounds Side (149), and Cheese Curds Side (150) are reasonable too. Avoid Side of Slaw (405 cal — most of it is sugar, 29g), Large Fries (694 cal), and Cook Out Fries (465 cal). For the best macro pick at lowest calories, Chicken Nuggets Side at 144 cal with 10g protein is the best ratio.
