Cafe Rio Salad: Calories & Nutrition
Build your Cafe Rio salad
What each part adds
Protein
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Fire-Grilled Chicken (2 oz) | 80 | 14g | 0g | 2g | 125mg |
| Fire-Grilled Steak (2 oz) | 120 | 14g | 1g | 6g | 45mg |
| Pollo Asado (2 oz) | 110 | 12g | 2g | 4.5g | 180mg |
| Carne Asada (2 oz) | 120 | 12g | 1g | 6g | 80mg |
| Shredded Chicken Breast (2 oz) | 80 | 8g | 1g | 4.5g | 440mg |
| Sweet Pork Barbacoa (2 oz) | 70 | 4g | 10g | 2g | 130mg |
| Chile Roast Beef (2 oz) | 90 | 7g | 1g | 6g | 90mg |
| Baja Citrus Shrimp (4 oz) | 260 | 17g | 38g | 4g | 145mg |
| Coconut Shrimp (4 oz) | 230 | 10g | 32g | 7g | 135mg |
Beans and rice
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Black Beans (4.5 oz) | 180 | 10g | 28g | 1g | 240mg |
| Pinto Beans (4.5 oz) | 190 | 10g | 31g | 1.5g | 240mg |
| Cilantro Lime Rice (4 oz) | 110 | 3g | 21g | 2g | 220mg |
Cheese and toppings
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Cheddar Jack Blend (2 oz) | 220 | 13g | 1g | 18g | 360mg |
| Shredded Jack Cheese (2 oz) | 210 | 14g | 0g | 17g | 340mg |
| Cotija Cheese (.25 oz) | 25 | 1g | 0g | 2g | 100mg |
| Guacamole (1 oz) | 40 | 1g | 2g | 3.5g | 160mg |
| Sour Cream (1 oz) | 60 | 1g | 1g | 5g | 15mg |
| Lettuce (1 oz) | 5 | 0g | 1g | 0g | 0mg |
| Pico de Gallo (1 oz) | 10 | 0g | 1g | 0g | 70mg |
| Salsa Fresca (1 oz) | 5 | 0g | 2g | 0g | 0mg |
| Tortilla Strips (1 oz) | 100 | 2g | 15g | 3.5g | 10mg |
Dressings and sauces
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Cilantro Lime Dressing (1.5 fl oz) | 130 | 0g | 11g | 2g | 320mg |
| Creamy Tomatillo Dressing (1.5 fl oz) | 150 | 1g | 3g | 15g | 210mg |
| Mango Salsa (2 fl oz) | 35 | 1g | 6g | 0g | 200mg |
| Tomatillo Sauce Mild (2 fl oz) | 25 | 0g | 3g | 1g | 160mg |
| Green Chile Sauce Medium (2 fl oz) | 40 | 1g | 9g | 0.5g | 330mg |
| Red Chile Sauce Hot (2 fl oz) | 45 | 1g | 5g | 2.5g | 350mg |
| Habanero Hottest (2 fl oz) | 30 | 1g | 5g | 2g | 190mg |
Where the calories come from
A salad of grilled chicken, rice, black beans, lettuce, pico de gallo, cheddar jack, guacamole, and cilantro lime dressing is 775 calories, 41g of protein, and 1,495mg of sodium. The cheddar jack is 220 of those calories, the dressing 130, and the rice 110. That is 460 calories, 59% of the total, for 16g of the protein. Leave those three off, add salsa fresca, and it is about 320 calories with 25g of protein.
Cheese
Cheddar jack is 220 calories for 2 oz. Cotija is 25 calories for a quarter ounce. Swapping it in takes that salad to 580 calories and 29g of protein. Shredded jack is 210 calories and 14g of protein, about the same as cheddar jack.
Dressing
Cilantro lime is 130 calories and 2g of fat per 1.5 fl oz. Creamy tomatillo is 150 calories and 15g of fat, which takes the salad from 28.5g of fat to 41.5g for 20 more calories. With no dressing it is 645 calories. Salsa fresca is 5 calories and mild tomatillo sauce is 25.
Protein
Fire-grilled chicken is 14g of protein for 80 calories per 2 oz, the best ratio on the sheet. Steak is also 14g at 120 calories, which makes the salad 815. Shredded chicken is 8g with 440mg of sodium, so the salad has 35g of protein and 1,810mg of sodium. Baja citrus shrimp is 17g for 260 calories, but a serving is 4 oz and has 38g of carbs, which takes the salad to 955.
Beans and rice
Black beans are 180 calories with 10g of protein and 10g of fiber per 4.5 oz. Cilantro lime rice is 110 calories with 3g of protein and 1g of fiber per 4 oz. Pinto beans are 190 calories and 10g. Beans give you the protein and fiber without the rice.
Sodium
That salad is 1,495mg of sodium, about 65% of a 2,300mg day. Most of it is the cheddar jack (360mg), dressing (320mg), beans (240mg), and rice (220mg). Tortilla soup is 2,070mg on its own.
FAQ
How many calories are in a Cafe Rio salad?
Cafe Rio doesn't publish a salad total. Grilled chicken, rice, black beans, lettuce, pico de gallo, cheddar jack, guacamole, and cilantro lime dressing, one serving each, is about 775 calories. The cheese, rice, and dressing are 59% of that. Leave them off and it is about 320.
How much protein is in a Cafe Rio salad?
That salad has about 41g. Fire-grilled chicken and steak are the highest-protein meats at 14g per serving, and shredded chicken is the lowest at 8g. Doubling the chicken adds 14g for 80 calories.
What is the lowest-calorie Cafe Rio salad?
Lettuce, fire-grilled chicken, black beans, pico de gallo, salsa fresca, and mild tomatillo sauce is about 305 calories with 24g of protein. The savings come from skipping the cheddar jack (220 calories), rice (110), guacamole (40), and dressing (130).
How much sodium is in a Cafe Rio salad?
About 1,495mg for the chicken, rice, and cheddar jack salad above, mostly from the cheddar jack (360mg), dressing (320mg), beans (240mg), and rice (220mg). Shredded chicken in place of grilled adds about 315mg.