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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 |
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.
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.
Try your own combination in the Cookout calories calculator, or compare every item in the Cookout nutrition guide.
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.
2Is Cookout grilled chicken healthy?
It is one of the better choices: about 376 to 393 calories with 25 grams of protein, depending on the style.
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.