When looking to make healthy eating choices, it’s important to understand the calorie and nutritional content of the foods you eat. This allows you to make informed decisions and balance your diet effectively. One popular menu item that health-conscious consumers often wonder about is the El Pollo Loco chicken tostada salad. In this article, we’ll take a detailed look at the calorie count and nutritional profile of this salad option.
An Overview of the El Pollo Loco Chicken Tostada Salad
The chicken tostada salad is a regular menu item at El Pollo Loco restaurants. It features chopped, fire-grilled chicken breast served atop a bed of crisp, shredded romaine lettuce. The salad also includes fresh pico de gallo, made with diced Roma tomatoes, onion, jalapeno, and cilantro. It is topped with sliced avocado and drizzled with the chain’s signature citrus dressing.
The salad is served with a side of warm tostada shells for scooping and crunchy texture. Overall, it provides a mix of flavors and textures in one bowl, with lean protein, veggies, and healthy fats from the avocado.
Nutritional Profile of the Chicken Tostada Salad
When examining the nutritional breakdown of any menu item, calories are often the first thing consumers look for. So how many calories are in El Pollo Loco’s chicken tostada salad?
According to the company’s online nutrition information, here are the calorie and macronutrient totals for a regular chicken tostada salad:
- Calories: 470
- Total fat: 24g
- Saturated fat: 4g
- Trans fat: 0g
- Cholesterol: 75mg
- Sodium: 790mg
- Total carbs: 33g
- Dietary fiber: 7g
- Sugars: 5g
- Protein: 39g
As you can see, a regular size chicken tostada salad contains 470 calories. This calorie count is for the salad alone and does not include the accompanying tostada shells, which would add more calories if consumed.
Detailed Breakdown of Calorie Sources
To better understand where those 470 calories come from, let’s take a detailed look at the calorie composition of each ingredient that goes into the chicken tostada salad:
| Ingredient | Calories |
|---|---|
| Chopped grilled chicken breast (6oz) | 231 |
| Romaine lettuce (85g) | 8 |
| Pico de gallo (70g) | 15 |
| Sliced avocado (56g) | 114 |
| Citrus dressing (2oz) | 102 |
| Total Calories: | 470 |
As shown, the grilled chicken breast contributes nearly half the calories at 231. Avocado and dressing are the next highest sources at 114 and 102 calories, respectively. The tomatoes, onion, lettuce, and other veggie components provide minimal calories.
How the Salad Compares Nutritionally to Other Menu Items
Now that we know the chicken tostada salad contains 470 calories, how does that compare nutrient-wise to other items on El Pollo Loco’s menu?
Here’s a nutritional comparison of a few other regular-size main dishes at El Pollo Loco:
| Menu Item | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| Chicken tostada salad | 470 | 24g | 33g | 39g |
| Chicken avocado sandwich | 670 | 28g | 57g | 44g |
| Chicken burrito (no rice) | 600 | 24g | 49g | 39g |
| 3-piece chicken plate | 760 | 36g | 56g | 63g |
Compared to the higher calorie sandwich, burrito, and chicken plate options, the chicken tostada salad provides a lighter calorie alternative at 470 calories. It has less carbs than the sandwich and burrito and slightly more protein than the 3-piece chicken plate.
Calorie Total with Added Tostada Shells
Keep in mind the nutrition information provided so far only accounts for the standard salad itself. If you add in any of the included tostada shells, it will increase the calorie and carb counts.
Here is the nutritional breakdown for El Pollo Loco’s tostada shells:
- Calories: 80
- Total fat: 2.5g
- Carbs: 15g
- Protein: 2g
Let’s say you eat 2 tostada shells with your salad. Doing so would add approximately 160 calories and 30g of carbs to the totals. So the salad would then be:
- 630 calories
- 63g carbs
While the crunchy shells add more calories, the nutritional totals are still reasonable for a filling main dish meal. But controlling portion size is advised if weight loss is a goal.
Tips for Reducing Calories in the Chicken Tostada Salad
If you’re looking for ways to lighten up the chicken tostada salad even further, here are some tips to reducing the calorie count:
- Request grilled chicken without skin to remove some fat
- Ask for dressing and avocado on the side, and use sparingly
- Limit yourself to just 1-2 tostada shells
- Load up on the lettuce, tomatoes, onions and salsa for filler
- Order a small salad instead of regular size
- Substitute vinaigrette dressing for a lower calorie option
Making modifications like these can potentially bring the total down by 100-200 calories or more, while still providing plenty of nutrition and satisfaction from this salad.
Is the Chicken Tostada Salad a Healthy Choice?
Benefits
Given its nutritional profile and calorie count, the El Pollo Loco chicken tostada salad does make for a healthy light meal or entree option for most individuals, for several reasons:
- It provides a significant amount of protein (39g) for muscle recovery and fullness.
- The high fiber content (7g) can aid digestion.
- It includes nutrient-dense additions like avocado, tomatoes, onions, and cilantro.
- Veggie-to-protein ratio is balanced.
- Dressing and shells are served on the side for portion control.
Downsides
Potential downsides to keep in mind include:
- Calorie count may be high for small, sedentary individuals.
- Sodium content is quite high at 790mg.
- Preparation method of grilled chicken and oils in dressing and avocado add considerable calories.
- Doesn’t offer whole grain options.
The Verdict
Overall, the chicken tostada salad is one of the more balanced and nutritious choices on the El Pollo Loco menu for most people. It provides plenty of protein and fiber, as well as added benefits from nutrient-rich ingredients like avocado and salsa. If eaten in sensible portions, it can be part of a healthy diet, especially when paired with other whole foods and vegetables.
Conclusion
When dining at El Pollo Loco, the chicken tostada salad is a lighter option that provides protein, fiber, and nutrition from quality ingredients. A regular size tostada salad contains 470 calories on its own. Added tostada shells can increase the totals to 600+ calories for the entire meal.
In comparison to higher calorie sandwiches, burritos, and chicken plates, the salad offers a lower calorie alternative rich in protein and fiber. With modifications and careful portioning of shells, dressing, and avocado, the salad can fit into most healthy eating plans.
Understanding the calorie and nutritional contents of menu items allows you to make informed decisions for your dietary needs and health goals. By being aware that a regular chicken tostada salad from El Pollo Loco packs 470 calories in total, you can enjoy the entree as part of a balanced approach to healthy eating.