Cook Out Nutrition Calculator 2026 Calories, Protein, Carbs, Fat & Sodium for Any Cook Out Order

Cook Out main items range from 123 calories for the Hamburger, Add Cook Out Style to 976 for the BBQ Plate, and the Huge 1/2 Lb Hamburger has the most protein at 40 g.

Use the Cook Out nutrition calculator below to add any of these items together, or scroll down for the full Cook Out calories tables.

Use the Cook Out nutrition calculator below, also called a Cook Out calorie calculator: search or pick a category, tap plus to add items, and the totals and nutrition label update live.

The calculator saves your order in the page address, so Copy share link sends the exact meal to a friend, and Copy as text gives a one line summary for a food diary.

To use the Cook Out calorie calculator, search for an item or tap a category, add each item with plus, change quantities with minus, then read your totals and the nutrition label.

1. 1

   Find an item

   Type in the search box, or tap Hamburgers, Char-Grilled Chicken Breast, Chicken Strips or any other category.

2. 2

   Add it

   Tap plus once for each item. Tap again to add a second one.

3. 3

   Check the totals

   Calories, protein, carbs and fat update at the top, with the macro split bar below.

4. 4

   Save or share

   Copy share link keeps your order, and Reset clears it.

Cook Out main items range from 123 calories for the Hamburger, Add Cook Out Style to 976 calories for the BBQ Plate, and every item in this table is in the Cook Out nutrition calculator above.

Blank cells mean Cook Out does not publish that value for the serving shown.

Cook Out drinks range from 0 calories for the Diet Coke to 925 for the Cherry Cheesecake Milkshake, and the Cook Out nutrition calculator adds drinks to your meal total.

A light Cook Out order starts at about 123 calories, while a hearty order reaches about 2,366; the Cook Out nutrition calculator above adds up any other combination.

Each Cook Out category below shows how many items the Cook Out nutrition calculator covers, the calorie range and the lightest and highest protein choices.

1. 1

   Hamburgers

   6 items, 123 to 516 calories. Lightest: Hamburger, Add Cook Out Style, 123 calories. Most protein: Huge 1/2 Lb Hamburger, 40 g.

2. 2

   Char-Grilled Chicken Breast

   4 items, 377 to 565 calories. Lightest: Char-Grilled Chicken Breast, 377 calories. Most protein: Char-Grilled Chicken Breast, Add Cheddar Style, 33 g.

3. 3

   Chicken Strips

   3 items, 660 to 846 calories. Lightest: Chicken Strips, 660 calories. Most protein: Chicken Strip Club, 39 g.

4. 4

   Chopped Pork Barbeque

   2 items, 368 to 976 calories. Lightest: Regular BBQ Sandwich, 368 calories. Most protein: BBQ Plate, 35 g.

5. 5

   Crispy Chicken Wraps

   3 items, 501 to 522 calories. Lightest: Cajun Wrap, 501 calories. Most protein: Cajun Wrap, 25 g.

6. 6

   Hot Crispy Spicy Chicken Breast Fillet

   2 items, 446 to 634 calories. Lightest: Spicy Chicken Breast, 446 calories. Most protein: Spicy Chicken Breast, Add Cheese Style, 32 g.

7. 7

   Hot Dogs

   4 items, 260 to 523 calories. Lightest: Hot Dog, 260 calories. Most protein: Bacon Cheddar Hot Dog, 19 g.

8. 8

   Quesadillas

   3 items, 355 to 514 calories. Lightest: Cheese Quesadilla, 355 calories. Most protein: Beef Quesadilla, 22 g.

9. 9

   Sides

   13 items, 128 to 465 calories. Lightest: Onion Rings, 128 calories. Most protein: Bacon Ranch Wrap, 20 g.

10. 10

    Milkshakes

    12 items, 555 to 925 calories. Lightest: Vanilla Milkshake, 555 calories. Most protein: Reese's Cup Milkshake, 24 g.

11. 11

    Beverages

    8 items, 0 to 401 calories. Lightest: Diet Coke, 0 calories. Most protein: Cheerwine Float, 10 g.

The nutrition label in the Cook Out calorie calculator shows % Daily Values based on a 2,000 calorie diet, the same reference used on U.S. food labels.

• Total fat: 78 g a day is 100%.
• Saturated fat: 20 g a day is 100%.
• Sodium: 2,300 mg a day is 100%.
• Total carbs: 275 g a day is 100%, and fiber 28 g.
• Protein: 50 g a day is 100%.
• Sugar has no daily value on this label, so only grams are shown.

If a Cook Out item does not publish a value, the calculator adds nothing for it and shows a note, so the real total may be a little higher.

Small changes make a big difference in the Cook Out nutrition calculator total, so try these swaps before you order.

• Start with the Regular BBQ Sandwich, which gives the most protein per calorie on this list.
• Add sauces, dressings and toppings one at a time, since they add up fast.
• Choose water, unsweetened tea or a diet drink to save calories.
• Pick the size shown in the calculator, since larger sizes add calories and sodium.
• Share a side or dessert instead of ordering one each.
• Check the sodium line, since many restaurant meals pass half the daily value.

For the best Cook Out macros, start with the Huge 1/2 Lb Hamburger or Regular BBQ Sandwich for protein and the Hamburger, Add Cook Out Style for fewer calories, then check the total in the Cook Out nutrition calculator.

1. 1

   Lowest calorie main

   Hamburger, Add Cook Out Style, 123 calories.

2. 2

   Most protein

   Huge 1/2 Lb Hamburger, 40 g of protein in 516 calories.

3. 3

   Protein per calorie

   Regular BBQ Sandwich, 29 g in 368 calories.

4. 4

   Lower sodium

   Big Double Hamburger, 126 mg of sodium.

5. 5

   Lightest drink

   Diet Coke, 0 calories.

The highest sodium item on this list is the Chicken Strip Club at 2,539 mg, so watch the sodium line on the label.

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