El Pollo Loco Nutrition Facts
Fast Food Lower in Calories
Although it suffers from some of the same pitfalls as many other quick and cheap restaurants, El Pollo Loco nutrition compares quite well in terms of portion size and calorie count. Much of the chicken on the menu is flame-grilled, rather than breaded and fried, and the corn tortillas offer a healthy alternative to oversized and over-processed white bread buns.El Pollo Loco has partnered with “Healthy Dining,“a group of nutrition professionals that analyze local restaurants and select meals that meet their criteria for healthy dining.
The Skinless Breast meal consists of skinless white-meat chicken, lettuce, fresh vegetables, pico de gallo and cotija cheese. A full 12-ounce serving has only 275 calories while the Fresh Vegetables (without margarine), contain only 35 calories, and the Chicken Cesear Salad without dressing has a mere 230 calories. Skip the Creamy Cilantro Dressing (3 ounces has 440 calories, 420 of them coming from fat) and use the house salsa, pico de gallo or Salsa de Arbol which all have less than 25 calories for the same 3-ounce portion.
Complex vs. Simple Carbs
When reading the carbohydrate count of El Pollo Loco nutrition, it’s important to remember that not all carbs are created equal. Simple carbs which turn to sugar in our bodies right away are less desirable than complex carbs that give us lasting energy. The fried shell of the Chicken Tostada salad has 30 carbs of deep-fried white flour, not exactly a healthy choice. The side of Pinto Beans also has 30 carbs, but is a much better choice.
Choose carbs that have some nutritional value instead of carbs that are just empty calories.
Fat and Saturated Fat
Like many fast food places, El Pollo Loco’s food tends to be very high in fat. Fat carriers flavor with a satisfying mouth-feel. The Recommended Daily Allowence (RDA) is 60 grams of fat, no more than 20 grams of saturated fat. The Ultimate Pollo Bowl is one of the highest fat items on the menu, with 34 grams of total fat with a whooping 14 grams of saturated fat.The absolute worst choice? The Chicken Tostada Salad with Creamy Cilantro Dressing for a total of 88 grams of fat - much more than we should eat in an entire day!
Stick to the Skinless Chicken Breast (3.5 grams of fat), the BRC Burrito (12 grams of fat) or the Regular Chicken Tortilla Soup (9 grams of fat). Remember that each gram of fat is 9 calories, while a gram of protein is only 4 calories.
Great Lean Protein Choices
Chicken is El Pollo Loco’s specialty, and their skinless grilled choices offer good lean protein without a lot of calories-laden extras. Again, the Skinless Chicken Breast is a fantastic choice with 35 grams of protein. Make it the Skinless Breast Meal and gain an additional 4 grams, for a total of 39 grams of protein. The Classic Chicken Burrito has 31 grams of protein, and the Chicken Tostada Salad without the deep-fried shell or creamy dressing is also a good choice with 40 grams of protein.
Don’t be tempted by the 71 grams of protein in the Ultimate Pollo Bowl - it’s more than a pound and a half of food with over 1,000 calories and a full day’s supply of sodium.
Where are the Vitamins?
Although El Pollo Loco may be one of the better fast food options, it’s still fast food and lacking in a lot of nutrients. As a matter of fact, vitamin content is not evenlisted on the El Pollo Loco nutrition information sheet, so it’s left to the consumer to use his best judgement. Vitamins are best found in fresh fruits and vegetables, so good sources would include the side of Fresh Vegetables, the Pico de Gallo, the House Salsa and the Salsa de Arbol, the Corn Cobbette, and the Small Garden Salad - try the Light Italian Dressing.
Missing Minerals
Again, El Pollo Loco doesn’t list the mineral content for it’s food. Calcium is no problem, since dairy (milk, cheese, sour cream) is part of the majority of menu items. Selenium? Magnesium? Not really. Of course, you will find bread made with enriched wheat flour, so there will be small amounts of niacin, riboflavin and folic acid, just as in any plain white bread. But it’s hard difficult to get adaquate amounts of minerals eating fast food.
With a little will-power and some self-control, El Pollo Loco offers a healtier alternative to many fast food places. Look for the Healthy Dining icon next to the more nutritious items on the menu and remember that eating smaller portions and making better choices through out the day will help you acheive your optimum health and wellness.