Introduction
Wondering how many calories are in a Cook Out burger? You’re not alone. Whether you’re counting macros, managing sodium, or just curious about what’s in your meal, this guide simplifies the facts about cook out burger nutrition.
We’ll break down Cook Out burger calories, fat, protein, and more—plus how it compares to home-cooked meals. You’ll learn what’s inside a typical cheeseburger, get insights from tools like MyFitnessPal, and explore tips for smarter eating at Cook Out.
What Is Cook Out? A Quick Overview
Founded in North Carolina in 1989, Cook Out has become a Southern favorite. Their menu is massive—burgers, BBQ, corn dogs, milkshakes, hushpuppies—it’s basically a drive-thru cookout.
But don’t let the homemade vibe fool you. The food may taste like backyard comfort, but it often packs a serious nutritional punch. If you’re mindful about fast food calories or saturated fat, it’s worth digging deeper into the numbers.
Cook Out Burger Nutrition Facts: Calories, Fat, Protein, and Sodium
Let’s get to the numbers:
- Regular Cook Out burger: ~340–420 calories (depends on toppings)
- Double burger: 750–800+ calories
- Fat: 18–40g per burger, much of it saturated
- Protein: 18–32g, which helps with satiety
- Sodium: Often 900–1400mg — over half your daily limit
If you’re customizing with chili, cheese, bacon, or sauces, you could hit 1000+ calories on a single burger.
Classic Hamburger Nutrition Breakdown
A standard 1/4 lb Cook Out hamburger includes:
- 340 calories
- 18g fat
- 27g carbs
- Basic toppings: ketchup, mustard, mayo, American cheese, slaw or chili
- Bun: soft white bread (refined carbs, low fiber)
Chili and cheese increase both fat and sodium, pushing it well beyond basic burger nutrition.
Double Cheeseburgers & Specialty Options: High-Calorie Warning
A double cheeseburger comes in at:
- ~780–850+ calories
- 40g+ fat
- 42g protein
With bacon and extra cheese, you’re likely consuming 950–1050 calories. These versions are among the highest in saturated fat and sodium on the menu.
Cook Out vs. Other Fast Food Chains
Here’s how it stacks up:
- McDonald’s Quarter Pounder w/ Cheese: 520 calories
- Cook Out Double Cheeseburger: Up to 1050 calories
The Cook Out version has twice the calories with similar serving size. Compared to home-cooked meals, Cook Out loses out on ingredient control and portion moderation.
What’s Actually in a Cook Out Burger?
A typical burger contains:
- Beef patty (grilled but high in fat)
- Soft white bun
- Toppings: cheese, mayo, ketchup, mustard, chili, coleslaw, bacon
While tasty, these burgers are loaded with refined carbs, high-fat meats, and sodium-heavy extras.
Hidden Calories in Condiments & Add-Ons
Some common additions that quickly boost your totals:
- Mayo: +100 calories
- Cheese: +90 calories
- Chili: +140 calories
- Slaw: adds sugar + carbs
That “simple” burger could quietly become a 900+ calorie meal if you’re not careful.
Healthier Burger Options at Cook Out
If you’re looking for lighter options, start with:
- A plain single hamburger
- No cheese, no mayo
- Extra lettuce and tomato
- Skip the bun (if eating at home, try a lettuce wrap)
- Drink water or unsweetened tea
You can also explore the Healthier Options section on their menu and customize from there.
Smart Ordering Tips to Cut Calories
Here’s how to keep it under control:
- Ask for no mayo or cheese
- Go for mustard instead of ketchup (less sugar)
- Avoid bacon and chili
- Split a burger with someone
- Skip the fries and hushpuppies
- Choose water or tea over soda or milkshakes
The key is simplifying your order and watching portion sizes.
Are Cook Out Burgers Bad for You? A Nutritionist’s View
Not necessarily—but they’re not health food either.
Eat them occasionally, not daily. One nutritionist compared it to payday:
“It’s like getting your whole paycheck in one meal. It feels great, but it’ll cost you later.”
If Cook Out is an occasional indulgence, you’re fine. If it’s your go-to dinner? Time to rethink your routine.
Tips for Enjoying Cook Out Without Blowing Your Diet
- Eat light the rest of the day
- Hydrate well
- Move your body after the meal
- Log your intake in My Fitness Pal
- Don’t supersize anything
- Check the full Cook Out Menu ahead of time and plan smart
Cook Out Burger Nutrition FAQs
1. How many calories in a Cook Out burger?
A basic Cook Out burger has 340 to 420 calories. Add-ons like cheese, bacon, or chili can push that over 1,000 calories—especially if you order a double.
2. Is Cook Out healthy?
Not really. Most items are high in saturated fat, sodium, and carbs. Occasional meals are okay, but frequent visits can negatively affect your health.
3. What’s the healthiest Cook Out meal?
A plain single hamburger (no cheese, no sauces) paired with water or unsweetened tea. Skipping sides helps keep calories and sodium low.
4. What’s in a Cook Out burger?
Ground beef patty, white bun, and toppings like mayo, cheese, chili, slaw, etc. It’s comfort food—not clean eating—so expect higher fat and salt levels.
5. How can I eat healthy at Cook Out?
Customize smart:
- No mayo or cheese
- Mustard over ketchup
- Skip sides
- Go for water
- Choose a single burger with extra veggies
Final Thought:
Cook Out burgers are delicious—but they’re built for flavor, not nutrition. The best way to enjoy them guilt-free? Eat mindfully, order smart, and balance it out the rest of your day.