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Report Cards · Cook Out

Cook Out Seed Oil Report Card

GradeB
Avg PUFA/item4.4g
Items analyzed176
Cooking oilSoybean oil and vegetable oil blend
From the chain89%

Based on our menu research, Cook Out cooks with: soybean oil and vegetable oil blend. Across the 176 menu items we analyzed, it averages 4.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).

What oil does Cook Out fry in? The full answer

Eating at Cook Out soon? Build your order in the app and see its seed oil total before you pay.

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Safest Orders at Cook Out

Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.

Cleanest full order: Small Hamburger + Soft drink, 2.0g total

ItemPUFA
Small Hamburger2.0g
Cajun Chicken Sandwich (grilled)2.0g
Hot Dog3.2g
Mustard Relish Hot Dog3.4g
Hamburger (Regular 1/4 lb)3.9g

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Pick your meal, sides, sauces and drink in the app and see your seed oil total before you order. It logs to your day in one tap. Free on iPhone and Android.

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What to Avoid at Cook Out

ItemPUFA
Chicken Strip Club Sandwich24.5g
Fries (Large)20.4g
BBQ Plate20.0g
Chicken Strips (3 pc)19.8g
Side of Slaw19.2g

Every Cook Out item, ranked

All 176 items we have for Cook Out, safest first. Values are estimated grams of seed-oil PUFA per item.

ItemPUFA
BBQ Sauce0.0g
Coca-Cola (Huge 32 oz)0.0g
Coca-Cola (Large 24 oz)0.0g
Coca-Cola (Regular 16 oz)0.0g
Coca-Cola (Small 12 oz)0.0g
Diet Coke (Huge 32 oz)0.0g
Diet Coke (Large 24 oz)0.0g
Diet Coke (Regular 16 oz)0.0g
Diet Coke (Small 12 oz)0.0g
Coca-Cola Zero (Huge 32 oz)0.0g
Coca-Cola Zero (Large 24 oz)0.0g
Coca-Cola Zero (Regular 16 oz)0.0g
Coca-Cola Zero (Small 12 oz)0.0g
Sprite (Huge 32 oz)0.0g
Sprite (Large 24 oz)0.0g
Sprite (Regular 16 oz)0.0g
Sprite (Small 12 oz)0.0g
Pibb Xtra (Huge 32 oz)0.0g
Pibb Xtra (Large 24 oz)0.0g
Pibb Xtra (Regular 16 oz)0.0g
Pibb Xtra (Small 12 oz)0.0g
Mellow Yellow (Huge 32 oz)0.0g
Mellow Yellow (Large 24 oz)0.0g
Mellow Yellow (Regular 16 oz)0.0g
Mellow Yellow (Small 12 oz)0.0g
Fanta Orange (Huge 32 oz)0.0g
Fanta Orange (Large 24 oz)0.0g
Fanta Orange (Regular 16 oz)0.0g
Fanta Orange (Small 12 oz)0.0g
Hi-C Poppin' Pink Lemonade (Huge 32 oz)0.0g
Hi-C Poppin' Pink Lemonade (Large 24 oz)0.0g
Hi-C Poppin' Pink Lemonade (Regular 16 oz)0.0g
Hi-C Poppin' Pink Lemonade (Small 12 oz)0.0g
Hi-C Fruit Punch (Huge 32 oz)0.0g
Hi-C Fruit Punch (Large 24 oz)0.0g
Hi-C Fruit Punch (Regular 16 oz)0.0g
Hi-C Fruit Punch (Small 12 oz)0.0g
Fresh Brewed Sweet Tea (Huge 32 oz)0.0g
Fresh Brewed Sweet Tea (Large 24 oz)0.0g
Fresh Brewed Sweet Tea (Regular 16 oz)0.0g
Fresh Brewed Sweet Tea (Small 12 oz)0.0g
Fresh Brewed Tea (Huge 32 oz)0.0g
Fresh Brewed Tea (Large 24 oz)0.0g
Fresh Brewed Tea (Regular 16 oz)0.0g
Fresh Brewed Tea (Small 12 oz)0.0g
Dr. Pepper (Huge 32 oz)0.0g
Dr. Pepper (Large 24 oz)0.0g
Dr. Pepper (Regular 16 oz)0.0g
Dr. Pepper (Small 12 oz)0.0g
Cheerwine (Huge 32 oz)0.0g
Cheerwine (Large 24 oz)0.0g
Cheerwine (Regular 16 oz)0.0g
Cheerwine (Small 12 oz)0.0g
Powerade Mountain Blast (Huge 32 oz)0.0g
Powerade Mountain Blast (Large 24 oz)0.0g
Powerade Mountain Blast (Regular 16 oz)0.0g
Powerade Mountain Blast (Small 12 oz)0.0g
Side of Chili0.6g
Coke Float0.6g
Cheerwine Float0.6g
Strawberry Milkshake0.9g
Fresh Watermelon Milkshake (seasonal)0.9g
Fresh Banana Milkshake0.9g
Banana Berry Milkshake0.9g
Banana Pineapple Milkshake0.9g
Blueberry Milkshake0.9g
Chocolate Cherry Milkshake0.9g
Red Cherry Milkshake0.9g
Caramel Milkshake0.9g
Pineapple Milkshake0.9g
Hi-C Punch Milkshake0.9g
Peach Milkshake0.9g
Double Chocolate Milkshake0.9g
Chocolate Milkshake1.0g
Vanilla Milkshake1.0g
Chocolate Malt Milkshake1.0g
Malted Milk Milkshake1.0g
Cappuccino Milkshake1.0g
Mocha Milkshake1.0g
Orange Push Up Milkshake1.0g
Mint Milkshake1.0g
Caramel Fudge Milkshake1.1g
Banana Fudge Milkshake1.3g
Fudge Milkshake1.4g
M&M Milkshake1.5g
Heath Toffee Milkshake1.5g
Quesadilla Sauce1.5g
Chocolate Chip Milkshake1.7g
Chocolate Chip Mint Milkshake1.7g
Small Hamburger2.0g
Cajun Chicken Sandwich (grilled)2.0g
Eggnog Milkshake (seasonal)2.0g
Polynesian Sauce2.0g
Cheese Curds (Side)2.0g
Cheese Curds (Full Order)2.1g
Corn Dog2.8g
Cookie Dough Milkshake3.0g
Honey Mustard3.0g
Hot Dog3.2g
Snickers Milkshake3.3g
Mustard Relish Hot Dog3.4g
Hamburger (Regular 1/4 lb)3.9g
Cheese Sauce4.0g
Buttermilk Ranch4.0g
Buffalo Sauce4.0g
Mexi Hot Dog4.0g
Big Double Burger4.6g
Reese's Cup Milkshake4.7g
Cook Out Rounds (Side)4.8g
Cheese Quesadilla5.2g
BBQ Sandwich5.3g
Hushpuppies (Side)5.4g
Nilla Wafers Milkshake5.6g
Peach Cobbler Milkshake5.6g
Cherry Cobbler Milkshake5.6g
Bacon Ranch Wrap5.7g
Peanut Butter Fudge Milkshake5.8g
Banana Pudding Milkshake5.9g
Cheesecake Milkshake5.9g
Cherry Cheesecake Milkshake5.9g
Chicken Nuggets (5 pc)6.0g
Oreo Milkshake6.0g
Oreo Mint Milkshake6.0g
Bacon Cheddar Hot Dog6.1g
Huge Burger6.2g
Cook Out Sauce6.5g
Cheese Dog7.0g
Chicken Wrap (fried strip, wrap)7.0g
Cook Out Style Hot Dog7.1g
Steak Style Burger (Small 1/8 lb)7.1g
Everything Burger (Small 1/8 lb)7.1g
Beef Quesadilla7.6g
Fried Okra7.8g
Chicken Quesadilla7.9g
Cajun Crispy Chicken Wrap8.3g
Ranch Crispy Chicken Wrap8.7g
Banana Nut Milkshake8.9g
Cajun Fries9.0g
Steak Style Burger (Regular 1/4 lb)9.0g
Everything Burger (Regular 1/4 lb)9.0g
Honey Mustard Crispy Chicken Wrap9.1g
BBQ Chicken Sandwich (char-grilled)9.2g
Out West Style Burger (Small 1/8 lb)9.3g
BLT9.7g
Steak Style Burger (Big Double)9.7g
Everything Burger (Big Double)9.7g
Chocolate Nut Milkshake9.8g
Fries (regular)10.2g
Cook Out Rounds (Full Order)10.2g
Peanut Butter Banana Milkshake10.4g
Original Style Chicken Sandwich (char-grilled)10.5g
Fresh Peanut Butter Milkshake10.7g
Spicy Chicken Sandwich (fried)10.8g
Hushpuppies (Full Order)10.8g
Cheddar Style Burger (Small 1/8 lb)10.9g
Cheese Fries11.0g
Out West Style Burger (Regular 1/4 lb)11.2g
Steak Style Burger (Huge 1/2 lb)11.3g
Everything Burger (Huge 1/2 lb)11.3g
Out West Style Burger (Big Double)11.9g
Cajun Chicken Tray12.0g
Onion Rings12.0g
Cheddar Style Burger (Regular 1/4 lb)12.8g
Out West Style Burger (Huge 1/2 lb)13.4g
Cheddar Style Burger (Big Double)13.6g
Cook Out Style Cheeseburger14.0g
Cheddar Style Burger (Huge 1/2 lb)15.1g
Cheddar Style Chicken Sandwich (char-grilled)15.2g
Spicy Chicken Sandwich, Cheese Style (fried)15.6g
Walnut Milkshake17.3g
Side of Slaw19.2g
Chicken Strip Sandwich19.2g
Chicken Strips (3 pc)19.8g
BBQ Plate20.0g
Fries (Large)20.4g
Chicken Strip Club Sandwich24.5g

Frequently asked

Does Cook Out use seed oils?

Based on our menu research, Cook Out cooks with: soybean oil and vegetable oil blend. Across the 176 menu items we analyzed, it averages 4.4g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).

What oil does Cook Out cook with?

Our research indicates: Fries, onion rings, hushpuppies, corn dogs and fried chicken cooked in soybean/vegetable oil; char-grilled burgers, chicken and BBQ are low PUFA. Trays = main + 2 sides + drink. Preparation can vary by location, so treat PUFA numbers as estimates.

Does Cook Out use beef tallow?

No. Our research indicates Cook Out cooks with soybean oil and vegetable oil blend, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.

Is Cook Out seed oil free?

No. Our research indicates Cook Out cooks with soybean oil and vegetable oil blend, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.

What is the safest thing to order at Cook Out?

Cajun Chicken Sandwich (grilled) is the lowest-PUFA item we analyzed at Cook Out, at an estimated 2.0g PUFA. See the Safest Orders list on this page for more options.

What should I avoid at Cook Out?

Chicken Strip Club Sandwich is the highest-PUFA item we analyzed at Cook Out, at an estimated 24.5g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.

What are seed oils?

Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.

Compare other chains

McDonald's · Burger King · Wendy's · Five Guys · In-N-Out Burger · Whataburger

See where Cook Out lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.

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