Rusty Taco Nutrition Calculator

For a single taco, Team Fave leads at 430 cal / 26.9g protein, followed by the Chicken Crunch Roll (510 / 28.2g). The best protein-per-calorie picks are the Chicken Fajita (170 / 19.9g) and Rocoto Spiced Chicken (190 / 21.2g) — both pack ~20g protein for under 200 calories. The Birria 3-pack is the protein king overall at 820 cal / 51.5g.

The Cauliflower Taco is the lightest at 110 cal, then Chicken Fajita (170), Black Bean (180), and Rocoto Spiced Chicken (190). The grilled seafood tacos — Baja Shrimp Grilled (230) and Baja Fish Grilled (280) — are lighter than their crispy versions, which run 290–350 cal from the fried shell.

A bowl adds rice, beans, and toppings, so it's roughly two to three times the taco. A Chicken Fajita taco is 170 cal; the Chicken Fajita Bowl is 400. The Bowl — Chicken Fajita (400 cal / 42.4g protein) is actually one of the best macro plays on the menu — a full meal with 42g protein for 400 calories.

The Chicken Fajita Bowl (400 cal / 42.4g), Rocoto Spiced Chicken Bowl (440 / 44.9g), and Steak Fajita Bowl (490 / 40.4g) are the leanest high-protein bowls. If you just want maximum protein, the Team Fave Bowl delivers 56.4g (910 cal). The Cheeseburger Bowl is the heaviest at 1,120 cal / 83g fat.

The shareables and burritos top the list: Street Corn & Chips (Large) is 1,360 cal, Chips & Queso (Large) and the Sunrise Slammer Burrito are both ~1,200, and the Cheeseburger Bowl is 1,120. Among tacos, the Smashed Cheeseburger (610) and Chicken Crunch Roll (510) are the biggest.

Sodium runs high across the menu. The Bowl — Baja Shrimp Grilled tops out at 3,222 mg and the Crispy Dynamite Shrimp taco is unusually high at 3,035 mg for a single taco. Tres Grande (2,941), Chips & Queso Large (2,837), and Nachos for 3 (2,696) are the other big ones. If you're watching sodium, the Al Pastor (316 mg) and Corny Pig (390 mg) tacos are the lowest.

The Cauliflower Taco (110 cal), Black Bean taco (180), and their bowl versions are the lightest plant-forward picks. The Chorizo and Black Bean taco (190 cal / 9.9g protein) uses veggie chorizo and adds protein and 6.7g fiber. Skip cheese and crema to keep the Black Bean and Cauliflower items vegan.

The Egg & Cheese taco is the lightest at 250 cal, and the Black Bean, Egg & Cheese is 280. Most breakfast tacos land in the 250–380 range. The breakfast burritos are a different league — the Morning Meat Up is 1,010 cal and the Sunrise Slammer is 1,200, so stick to the tacos if you're keeping breakfast light.