Bowl Nutrition Calculator
Build a bowl ingredient by ingredient and see calories, protein, carbs, fat and sodium instantly. Based on official nutrition facts.
Data checked 2026-09-10 · source: Official public nutrition facts (paper menu, 2025-03)
Quick starts
Tap to build — totals update at the bottom of your screen
Tortillas & Base
Protein
Salsa
Toppings
Bowl — calories at a glance
The bowl is where most people land when they're counting — no tortilla means you start at zero instead of 320 calories, and everything after that is your choice. A simple chicken bowl with rice, beans and salsa comes in under 600 calories, while the same bowl with queso, sour cream and guacamole can double it. Tap your build above to see the exact total.
Classic builds, pre-counted
| Build | Size | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Classic Chicken Bowl | 5 items | 655 calories | 20.5g fat | 67g carbs | 50g protein | 1610mg sodium |
| High-protein Steak Bowl | 6 items | 860 calories | 43.5g fat | 71g carbs | 41g protein | 1790mg sodium |
| Green Veggie Bowl | 6 items | 650 calories | 48g fat | 47g carbs | 13g protein | 2205mg sodium |
Ingredient by ingredient — calories, fat, carbs, protein, sodium
| Ingredient | Portion | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Cilantro-Lime Brown Rice | 4 oz | 210 calories | 6g fat | 36g carbs | 4g protein | 190mg sodium |
| Cilantro-Lime White Rice | 4 oz | 210 calories | 4g fat | 40g carbs | 4g protein | 350mg sodium |
| Black Beans | 4 oz | 130 calories | 1.5g fat | 22g carbs | 8g protein | 210mg sodium |
| Pinto Beans | 4 oz | 130 calories | 1.5g fat | 21g carbs | 8g protein | 210mg sodium |
| Fajita Vegetables | 2 oz | 20 calories | 0g fat | 5g carbs | 1g protein | 150mg sodium |
| Supergreens Salad Mix | 3 oz | 15 calories | 0g fat | 3g carbs | 1g protein | 15mg sodium |
| Romaine Lettuce | 1 oz | 5 calories | 0g fat | 1g carbs | 0g protein | 0mg sodium |
| Barbacoa | 4 oz | 170 calories | 7g fat | 2g carbs | 24g protein | 530mg sodium |
| Chicken | 4 oz | 180 calories | 7g fat | 0g carbs | 32g protein | 310mg sodium |
| Carnitas | 4 oz | 210 calories | 12g fat | 0g carbs | 23g protein | 450mg sodium |
| Steak | 4 oz | 150 calories | 6g fat | 1g carbs | 21g protein | 330mg sodium |
| Sofritas | 4 oz | 150 calories | 10g fat | 9g carbs | 8g protein | 560mg sodium |
| Fresh Tomato Salsa | 4 oz | 25 calories | 0g fat | 4g carbs | 0g protein | 550mg sodium |
| Roasted Chili-Corn Salsa | 4 oz | 80 calories | 1.5g fat | 16g carbs | 3g protein | 330mg sodium |
| Tomatillo-Green Chili Salsa | 2 fl oz | 15 calories | 0g fat | 4g carbs | 0g protein | 260mg sodium |
| Tomatillo-Red Chili Salsa | 2 fl oz | 30 calories | 0g fat | 4g carbs | 0g protein | 500mg sodium |
| Cheese | 1 oz | 110 calories | 8g fat | 1g carbs | 6g protein | 190mg sodium |
| Sour Cream | 2 oz | 110 calories | 9g fat | 2g carbs | 2g protein | 30mg sodium |
| Guacamole | 4 oz | 230 calories | 22g fat | 8g carbs | 2g protein | 370mg sodium |
| Queso Blanco | 2 oz | 120 calories | 9g fat | 4g carbs | 5g protein | 250mg sodium |
What moves the numbers
- Skipping the tortilla saves about 320 calories versus the same build wrapped up — that's nearly a full serving of guacamole you can "spend" instead.
- Brown rice and white rice are nearly identical in calories; brown rice pulls ahead on fiber.
- Supergreens salad mix as your base instead of rice cuts calories dramatically and keeps the bowl volume high.
- A double-protein bowl is the fastest way past 1,000 calories — and also the fastest way past 60 g of protein.
Bowl FAQ
How many calories are in a bowl?
A light bowl (supergreens, chicken, fresh tomato salsa) runs about 400 calories; a loaded bowl with rice, beans, steak, cheese, sour cream and guacamole passes 1,100. Build yours above for the exact number.
What's the best low-carb bowl build?
Swap rice for supergreens salad mix, add fajita vegetables, chicken or steak, and top with salsa and guacamole. That build keeps carbs under 20 g while staying above 40 g of protein.
How much protein is in a chicken bowl?
One 4 oz serving of chicken adds 32 g of protein. With black beans and brown rice in the bowl, a classic build reaches roughly 55 g total.
