Table of Contents
The highest-protein single item at Cookout is the Huge Burger at 40 grams, and the best protein for the calories is the Regular BBQ Sandwich: 29 grams in 368 calories. Below are the top items both ways, plus tray builds, using Cook Out's official nutrition figures.
Which Cookout items have the most protein?
| Item | Protein | Calories |
|---|---|---|
| Huge Burger (1/2 lb) | 40 g | 516 |
| Chicken Strip Club | 39 g | 846 |
| Chicken Strips (3 pc) | 36 g | 660 |
| BBQ Plate | 35 g | 976 |
| Char-Grilled Chicken (Cheddar) | 33 g | 534 |
| Spicy Chicken (Cheese Style) | 32 g | 634 |
| Out West Style Burger | 30 g | 530 |
| Cheddar Style Burger | 30 g | 561 |
| Regular BBQ Sandwich | 29 g | 368 |
| Chicken Strip Sandwich | 28 g | 674 |
Best protein per calorie
If you are counting calories as well as protein, grams per 100 calories is the better measure. Barbecue and char-grilled chicken lead, and fried items fall down the list because breading adds calories without protein.
| Item | Protein per 100 cal | Protein | Calories |
|---|---|---|---|
| Regular BBQ Sandwich | 7.9 g | 29 g | 368 |
| Huge Burger (1/2 lb) | 7.8 g | 40 g | 516 |
| Regular Burger (1/4 lb) | 6.7 g | 22 g | 328 |
| Chicken Nuggets Full Order | 6.7 g | 16 g | 240 |
| Char-Grilled Chicken (BBQ Style) | 6.6 g | 25 g | 376 |
| Char-Grilled Chicken Breast | 6.6 g | 25 g | 377 |
| Char-Grilled Chicken (Cajun) | 6.6 g | 25 g | 377 |
| Big Double™ Burger | 6.4 g | 20 g | 311 |
Best Protein per Dollar
Grams of protein per dollar shows where the menu gives you the most for the money. The Huge Burger leads by a wide margin, and the hot dogs and nuggets follow because they are so cheap. Prices are the October 2026 typical figures and vary by location.
| Item | Protein | Typical price | Protein per $1 |
|---|---|---|---|
| Huge Burger | 40 g | $3.49 | 11.5 g |
| Plain Hot Dog | 8 g | $0.99 | 8.1 g |
| Chicken Nuggets (5 pc) | 16 g | $1.99 | 8.0 g |
| Chicken Strip Snack (3 strips) | 36 g | $4.99 | 7.2 g |
| Cheddar Style chicken | 33 g | $4.99 | 6.6 g |
| Chicken Strip Club | 39 g | $5.99 | 6.5 g |
| Regular Burger | 22 g | $3.49 | 6.3 g |
| BBQ Plate | 35 g | $5.99 | 5.8 g |
| Regular BBQ Sandwich | 29 g | $4.99 | 5.8 g |
| Chicken Strip Sandwich | 28 g | $4.99 | 5.6 g |
| Barbeque Style chicken | 25 g | $4.85 | 5.2 g |
| Big Double Burger | 20 g | $3.99 | 5.0 g |
High-protein Cookout tray builds
A tray adds two sides, so the protein total depends on picking sides with meat in them. Chicken nuggets and a chicken wrap are the tray sides with the most protein; fries, hushpuppies and onion rings add very little.
| Build | Protein | Calories |
|---|---|---|
| 3 Chicken Strips + Cajun Wrap + Chicken Nuggets + water | About 71 g | About 1,305 |
| Regular BBQ Sandwich + Chicken Nuggets + Side of Chili + unsweet tea | About 44 g | About 676 |
| Char-Grilled Chicken + Chicken Nuggets + Onion Rings + water | About 38 g | About 649 |
| Big Double Burger + Chicken Nuggets + Onion Rings + Diet Coke | About 33 g | About 583 |
Milkshakes and Sides With the Most Protein
The top milkshakes have as much protein as a Regular Burger or more (27 grams against 22), but they also carry the most calories on the menu. Sides are the easier way to add protein to a tray.
Milkshakes
| Milkshake | Protein | Calories |
|---|---|---|
| Fresh Peanut Butter Shake | 27 g | 847 |
| Peanut Butter Banana Shake | 27 g | 864 |
| Reese's Cup Milkshake | 24 g | 894 |
| Peanut Butter Fudge Shake | 21 g | 765 |
| Philadelphia Cheesecake Shake | 21 g | 845 |
| Cherry Cheesecake Milkshake | 21 g | 925 |
Sides
| Side | Protein | Calories |
|---|---|---|
| Chicken Nuggets (full order) | 16 g | 240 |
| Cheese Curds (full order) | 16 g | 299 |
| Chicken Nuggets (side) | 10 g | 144 |
| Cheese Curds (side) | 8 g | 150 |
| Cook Out Rounds (full order) | 8 g | 298 |
| Side of Chili | 5 g | 164 |
Tips for more protein at Cookout
- Choose char-grilled chicken over the crispy spicy fillet; you keep the protein and lose the breading.
- Pick chicken nuggets or a chicken wrap as tray sides instead of fries.
- A peanut butter milkshake adds about 27 grams, though it also adds more than 800 calories.
- Skip mayo-based styles if calories matter; the protein comes from the meat, not the sauce.
Build and total your own order with the Cookout calories calculator, or see every item's numbers in the Cookout nutrition guide.
Protein figures come from Cook Out's official nutrition guide, and prices are typical figures that vary by location. This page is general information, not dietary advice.
FAQs
1What has the most protein at Cookout?
The Huge Burger (1/2 lb) at 40 grams, followed by the Chicken Strip Club (39 g) and 3 Chicken Strips (36 g).
2What is the leanest high-protein item at Cookout?
The Regular BBQ Sandwich: 29 grams of protein in 368 calories.
3How much protein is in Cookout chicken strips?
Three strips have 36 grams of protein and 660 calories.
4How much protein is in a Cookout burger?
By size: Small Burger 14 g, Regular Burger 22 g, Big Double Burger 20 g, Huge Burger 40 g. The Huge Burger has the most protein of any single item on the menu.
5Which Cookout milkshake has the most protein?
Fresh Peanut Butter and Peanut Butter Banana tie at 27 grams, with 847 to 864 calories each.
6What is the best high-protein tray under 700 calories?
From the builds above, a Regular BBQ Sandwich with Chicken Nuggets, a Side of Chili and unsweet tea comes to about 44 grams of protein and about 676 calories.
7Which Cookout item gives the most protein per dollar?
The Huge Burger: 40 grams for $3.49, about 11.5 grams per dollar on the October 2026 price list. Prices vary by location.