Salad Nutrition Calculator
Salads can hide 1,000 calories. Build yours topping by topping and see calories, fat, protein and sodium update live.
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
Salad — calories at a glance
Ordering a salad feels like the low-calorie move, but the menu's salads are only as light as their toppings. The greens themselves are nearly free — under 20 calories for a full serving of supergreens — while dressing, cheese, sour cream and guacamole can quietly stack 700 calories on top. Build yours above and see exactly where the calories are coming from.
Classic builds, pre-counted
| Build | Size | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Light Chicken Salad | 3 items | 220 calories | 7g fat | 7g carbs | 33g protein | 875mg sodium |
| Salad with all the extras | 8 items | 920 calories | 62.5g fat | 50g carbs | 36g protein | 2115mg sodium |
| Vegan Salad | 5 items | 430 calories | 32g fat | 29g carbs | 12g protein | 1355mg sodium |
Ingredient by ingredient — calories, fat, carbs, protein, sodium
| Ingredient | Portion | Calories | Fat | Carbs | Protein | 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 |
| Fajita Vegetables | 2 oz | 20 calories | 0g fat | 5g carbs | 1g protein | 150mg 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 |
| Chipotle-Honey Vinaigrette | 2 fl oz | 220 calories | 16g fat | 18g carbs | 1g protein | 850mg sodium |
What moves the numbers
- The salad base (supergreens or romaine) costs almost nothing calorically — every meaningful number comes from what you put on it.
- Chipotle-honey vinaigrette is the most concentrated topping per serving — sweetened dressings add up faster than salsas.
- Chicken or steak keeps the salad high-protein and lean; carnitas and barbacoa roughly double the fat contribution.
- Two full servings of toppings (cheese + sour cream + guac) can exceed the calorie count of a modest burrito.
Salad FAQ
How many calories are in a salad?
A bare chicken salad with salsa is around 420 calories. The same salad with cheese, sour cream, guacamole and vinaigrette climbs past 1,000. Build yours above.
What's the healthiest salad build?
Supergreens base, chicken or steak, fajita vegetables, fresh tomato salsa, and either guacamole or vinaigrette — not both. That keeps you near 600 calories with 40+ g of protein.
Is the vinaigrette or guacamole better?
Guacamole has more calories but brings fiber and healthy fats; the vinaigrette is lighter per serving but mostly oil and sugar. Pick one, not both.
