Cook Out Seed Oil Report Card
Based on our menu research, Cook Out cooks with: soybean oil and vegetable oil blend. Across the 101 menu items we analyzed, it averages 5.8g estimated PUFA per item, earning a seed-oil grade of B (Medium Risk).
What oil does Cook Out fry in? The full answer
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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
| Item | PUFA |
|---|---|
| Small Hamburger | 2.0g |
| Cajun Chicken Sandwich (grilled) | 2.0g |
| Hot Dog | 3.2g |
| Mustard Relish Hot Dog | 3.4g |
| Mexi Hot Dog | 4.0g |
Build your Cook Out order
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.
Build my orderWhat to Avoid at Cook Out
| Item | PUFA |
|---|---|
| BBQ Plate | 20.0g |
| Chicken Strips (3 pc) | 19.8g |
| Side of Slaw | 19.2g |
| Chicken Strip Sandwich | 19.2g |
| Walnut Milkshake | 17.3g |
Every Cook Out item, ranked
All 101 items we have for Cook Out, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| BBQ Sauce | 0.0g |
| Side of Chili | 0.6g |
| Strawberry Milkshake | 0.9g |
| Fresh Watermelon Milkshake (seasonal) | 0.9g |
| Fresh Banana Milkshake | 0.9g |
| Banana Berry Milkshake | 0.9g |
| Banana Pineapple Milkshake | 0.9g |
| Blueberry Milkshake | 0.9g |
| Chocolate Cherry Milkshake | 0.9g |
| Red Cherry Milkshake | 0.9g |
| Caramel Milkshake | 0.9g |
| Pineapple Milkshake | 0.9g |
| Hi-C Punch Milkshake | 0.9g |
| Peach Milkshake | 0.9g |
| Double Chocolate Milkshake | 0.9g |
| Chocolate Milkshake | 1.0g |
| Vanilla Milkshake | 1.0g |
| Chocolate Malt Milkshake | 1.0g |
| Malted Milk Milkshake | 1.0g |
| Cappuccino Milkshake | 1.0g |
| Mocha Milkshake | 1.0g |
| Orange Push Up Milkshake | 1.0g |
| Mint Milkshake | 1.0g |
| Caramel Fudge Milkshake | 1.1g |
| Banana Fudge Milkshake | 1.3g |
| Fudge Milkshake | 1.4g |
| M&M Milkshake | 1.5g |
| Heath Toffee Milkshake | 1.5g |
| Quesadilla Sauce | 1.5g |
| Chocolate Chip Milkshake | 1.7g |
| Chocolate Chip Mint Milkshake | 1.7g |
| Small Hamburger | 2.0g |
| Cajun Chicken Sandwich (grilled) | 2.0g |
| Eggnog Milkshake (seasonal) | 2.0g |
| Polynesian Sauce | 2.0g |
| Cheese Curds (Side) | 2.0g |
| Cheese Curds (Full Order) | 2.1g |
| Corn Dog | 2.8g |
| Cookie Dough Milkshake | 3.0g |
| Honey Mustard | 3.0g |
| Hot Dog | 3.2g |
| Snickers Milkshake | 3.3g |
| Mustard Relish Hot Dog | 3.4g |
| Cheese Sauce | 4.0g |
| Buttermilk Ranch | 4.0g |
| Buffalo Sauce | 4.0g |
| Mexi Hot Dog | 4.0g |
| Big Double Burger | 4.6g |
| Reese's Cup Milkshake | 4.7g |
| Cook Out Rounds (Side) | 4.8g |
| Cheese Quesadilla | 5.2g |
| BBQ Sandwich | 5.3g |
| Hushpuppies (Side) | 5.4g |
| Nilla Wafers Milkshake | 5.6g |
| Peach Cobbler Milkshake | 5.6g |
| Cherry Cobbler Milkshake | 5.6g |
| Bacon Ranch Wrap | 5.7g |
| Peanut Butter Fudge Milkshake | 5.8g |
| Banana Pudding Milkshake | 5.9g |
| Cheesecake Milkshake | 5.9g |
| Cherry Cheesecake Milkshake | 5.9g |
| Chicken Nuggets (5 pc) | 6.0g |
| Oreo Milkshake | 6.0g |
| Oreo Mint Milkshake | 6.0g |
| Bacon Cheddar Hot Dog | 6.1g |
| Huge Burger | 6.2g |
| Cook Out Sauce | 6.5g |
| Cheese Dog | 7.0g |
| Chicken Wrap (fried strip, wrap) | 7.0g |
| Cook Out Style Hot Dog | 7.1g |
| Beef Quesadilla | 7.6g |
| Fried Okra | 7.8g |
| Chicken Quesadilla | 7.9g |
| Banana Nut Milkshake | 8.9g |
| Cajun Fries | 9.0g |
| BBQ Chicken Sandwich (char-grilled) | 9.2g |
| Out West Style Burger (Small 1/8 lb) | 9.3g |
| BLT | 9.7g |
| Chocolate Nut Milkshake | 9.8g |
| Fries (regular) | 10.2g |
| Cook Out Rounds (Full Order) | 10.2g |
| Peanut Butter Banana Milkshake | 10.4g |
| Fresh Peanut Butter Milkshake | 10.7g |
| Spicy Chicken Sandwich (fried) | 10.8g |
| Hushpuppies (Full Order) | 10.8g |
| Cheddar Style Burger (Small 1/8 lb) | 10.9g |
| Cheese Fries | 11.0g |
| Out West Style Burger (Regular 1/4 lb) | 11.2g |
| Out West Style Burger (Big Double) | 11.9g |
| Cajun Chicken Tray | 12.0g |
| Onion Rings | 12.0g |
| 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 Cheeseburger | 14.0g |
| Cheddar Style Burger (Huge 1/2 lb) | 15.1g |
| Walnut Milkshake | 17.3g |
| Side of Slaw | 19.2g |
| Chicken Strip Sandwich | 19.2g |
| Chicken Strips (3 pc) | 19.8g |
| BBQ Plate | 20.0g |
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 101 menu items we analyzed, it averages 5.8g 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?
BBQ Plate is the highest-PUFA item we analyzed at Cook Out, at an estimated 20.0g 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
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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.