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You can eat at Cookout for under 500 calories if you pick a light main, one light side and a zero-calorie drink. A small burger with a side of onion rings and a Diet Coke is about 373 calories. A full Jr. Tray is harder: the lightest one comes to about 501. Every number below comes from Cook Out's official nutrition guide.
What are the lowest-calorie items at Cookout?
| Item | Calories | Protein |
|---|---|---|
| Onion Rings Side | 128 | 3 g |
| Chicken Nuggets Side | 144 | 10 g |
| Cheese Dog | 146 | 3 g |
| Cook Out Rounds Side | 149 | 4 g |
| Cheese Curds Side | 150 | 8 g |
| Side of Chili | 164 | 5 g |
| Corn Dog | 220 | 5 g |
| Okra | 228 | 3 g |
| Chicken Nuggets Full Order | 240 | 16 g |
| Small Burger (1/8 lb) | 245 | 14 g |
| Onion Rings Full Order | 256 | 6 g |
| Plain Hot Dog | 260 | 8 g |
| Cook Out Rounds Full Order | 298 | 8 g |
| Cheese Curds Full Order | 299 | 16 g |
| Hushpuppies Side | 300 | 2 g |
Lowest-Calorie Cookout Items by Category
Mains
| Main | Calories | Protein |
|---|---|---|
| Chicken Nuggets Side | 144 | 10 g |
| Cheese Dog | 146 | 3 g |
| Corn Dog | 220 | 5 g |
| Chicken Nuggets Full Order | 240 | 16 g |
| Small Burger (1/8 lb) | 245 | 14 g |
| Plain Hot Dog | 260 | 8 g |
| Big Double Burger | 311 | 20 g |
| Regular Burger (1/4 lb) | 328 | 22 g |
Drinks
Diet Coke, Coca-Cola Zero and unsweetened tea have zero calories in the large and huge sizes. Among sweet drinks, a small Sprite (104 calories) and a small Coca-Cola (105) are the lightest, followed by a large Powerade Mountain Blast (109).
Milkshakes
| Milkshake | Calories | Protein |
|---|---|---|
| Fresh Banana Milkshake | 538 | 15 g |
| Peach Milkshake | 547 | 15 g |
| Vanilla Milkshake | 555 | 16 g |
| Cappuccino Milkshake | 555 | 16 g |
| Caramel Milkshake | 560 | 15 g |
Cookout meals under 500 calories
| Meal | Calories |
|---|---|
| Small Burger + Onion Rings (side) + Diet Coke | About 373 |
| Plain Hot Dog + Onion Rings (side) + water | About 388 |
| Regular BBQ Sandwich + unsweet tea | About 368 |
| Char-Grilled Chicken (BBQ Style) + water | About 376 |
| Big Double Burger + Onion Rings (side) + Diet Coke | About 439 |
| Chicken Nuggets (full order) + Onion Rings (side) + water | About 368 |
Can a Cookout Tray be under 500 calories?
Not quite. The lightest tray you can build is a Jr. Tray with a small burger (245), a double order of onion rings (128 each) and a diet drink: about 501 calories. Watch the slaw: at 405 calories a side it is one of the heaviest sides on the menu. A Regular Tray starts at about 310 for the main alone, so two sides usually push it past 600.
Cookout Meals by Calorie Range
Each total below adds the official figures for the items listed, with the drink included. They are examples to adjust, not set menu items.
| Range | Meal | Calories |
|---|---|---|
| Under 500 | Regular Burger + Cook Out Rounds (side) + Diet Coke | About 477 |
| 500 to 600 | Char-Grilled Chicken (Original) + Side of Chili + unsweetened tea | About 557 |
| 500 to 600 | Plain Hot Dog + Chicken Nuggets (side) + Rounds (side) + water | About 553 |
| 500 to 600 | Cook Out Style Burger + Onion Rings (side) + Diet Coke | About 579 |
| 700 to 800 | Big Double Burger + Hushpuppies (side) + regular Coca-Cola | About 751 |
| 800 to 900 | Chicken Strip Sandwich + Onion Rings (side) + Diet Coke | About 802 |
Easy ways to cut calories
- Drink water, Diet Coke, Coke Zero Sugar or unsweet tea instead of a 210-calorie large Coke or a 330-calorie huge sweet tea.
- Skip the slaw (405 calories) and pick a side of chili (164) instead.
- Choose onion rings (128 as a side) over fries (347 regular).
- Order char-grilled chicken instead of the crispy spicy fillet.
- Skip cheese (70) and bacon (60), the two extras that add the most, according to the menu board.
- Save the milkshake for another day: the lightest flavor is still 538 calories.
Swaps That Save the Most Calories
The biggest savings come from drinks and size, not from giving up the food you like. Calories saved are the difference between the two figures.
| Instead of | Calories | Choose | Calories | Saved |
|---|---|---|---|---|
| Large Fries | 694 | Regular Fries | 347 | 347 |
| Huge sweet tea | 330 | Huge unsweetened tea | 0 | 330 |
| Hushpuppies, full order | 600 | Hushpuppies, side | 300 | 300 |
| Chicken Strip Sandwich | 674 | Char-grilled chicken (Original) | 393 | 281 |
| Oreo Milkshake | 802 | Fresh Banana Milkshake | 538 | 264 |
| Side of Slaw | 405 | Side of Chili | 164 | 241 |
| Regular Fries | 347 | Onion Rings (side) | 128 | 219 |
| Large Coca-Cola | 210 | Large Diet Coke | 0 | 210 |
| Cheddar Style Burger | 561 | Steak Style Burger | 419 | 142 |
Try your own combination in the Cookout calories calculator, or compare every item in the Cookout nutrition guide.
Calories are one way to compare food. This page is general information from Cook Out's official nutrition guide, not dietary advice.
FAQs
1What is the lowest-calorie meal at Cookout?
A cheese dog (146) or a corn dog (220) with water is the lowest. For a fuller meal, a small burger with a side of onion rings and a Diet Coke is about 373.
2How many calories are in Cookout grilled chicken?
A char-grilled chicken breast is about 376 to 393 calories with 25 grams of protein, depending on the style. Club and Cheddar add cheese and bacon and reach 565 and 534.
3How many calories are in a Cookout Jr. Tray?
About 501 at the low end and over 1,000 at the high end, depending on the main, sides and drink.
4What is the lowest-calorie side at Cookout?
An onion rings side at 128 calories, followed by a chicken nuggets side at 144 and a rounds side at 149.
5Does Cookout have zero-calorie drinks?
Yes. Unsweetened tea, Diet Coke and Coke Zero have no calories in the large and huge sizes, and bottled water has none either.
6What is the lowest-calorie Cookout burger?
The Small Burger at 245 calories, then the Big Double at 311 and the Regular Burger at 328.
7How many calories are in the lightest Cookout milkshake?
Fresh Banana Milkshake is the lightest at 538 calories. Milkshakes run 538 to 925 calories, so even the lightest one is more than a small burger and a side.