Nutritional Breakdown of El Pollo Loco's Seasoned Rice
El Pollo Loco's seasoned rice is a popular side dish, known for its mild, savory flavor that complements their fire-grilled chicken. However, for those monitoring their caloric intake, understanding the specific nutritional facts is key. The calorie count varies depending on the portion size ordered, as the restaurant offers different options for sides.
Small Side of Rice
The standard small side of El Pollo Loco's rice, which typically comes with combo meals, contains approximately 160 calories. It's worth noting that some older nutrition charts might show a slightly different number, such as 170 calories, likely due to small recipe or portion adjustments over time.
Here is a more detailed look at the macronutrient breakdown for a small, 4.5 oz serving:
- Total Fat: 1.5 grams
- Saturated Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 630 milligrams
- Total Carbohydrates: 33 grams
- Dietary Fiber: 0 grams
- Sugars: 1 gram
- Protein: 3 grams
This breakdown reveals that the small rice side is primarily a source of carbohydrates, with minimal fat and protein. Its main nutritional concern is the relatively high sodium content for its small size.
Large Side of Rice
For those ordering a large side of rice, the calorie and nutritional values increase proportionally. Based on the small side's data, a larger portion will provide a higher calorie count and more carbohydrates and sodium. For instance, a 15.3 oz 'Extra Large' portion once listed on Open Food Facts shows an estimated 134 calories per 4.3 oz portion, illustrating how larger servings will always contain more total calories. A current official large size would have a significantly higher caloric value than the small side. Always check the most recent official nutrition guide for precise figures, especially when ordering a size larger than the small side.
Comparison of El Pollo Loco Sides
To put the rice side's nutritional value into perspective, let's compare it with other popular side dishes available at El Pollo Loco. This helps in making a healthier choice, depending on your dietary goals. Here's a comparative table for small side portions:
| Side Dish | Serving Size (approx.) | Calories | Total Fat (g) | Total Carbohydrates (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Rice | 4.5 oz | 160 | 1.5 | 33 | 630 |
| Pinto Beans | 6.0 oz | 140 | 0.5 | 25 | 460 |
| Black Beans | 6.0 oz | 140 | 0.5 | 27 | 350 |
| Mashed Potatoes with Gravy | 6.0 oz | 100 | 1.5 | 20 | 450 |
| Loco Side Salad | 4.2 oz | 160 | 14 | 8 | 240 |
As the table shows, the small side of rice is one of the higher-carb options, though not the most caloric. Options like the Black Beans or Mashed Potatoes with Gravy offer fewer calories per serving. The Loco Side Salad has the same calorie count as the rice but has a very different nutritional makeup, with significantly higher fat from its dressing and much lower carbs.
Is El Pollo Loco's Rice a Healthy Choice?
Whether the rice is a 'healthy' choice depends heavily on context within your overall diet. Here are some points to consider:
Pros of including rice in your meal:
- Provides a quick source of energy due to its high carbohydrate content.
- It is low in fat, with no saturated or trans fat.
- A relatively small portion size in the small side option can help with calorie control.
Cons of including rice in your meal:
- High in sodium, especially for the portion size.
- Lacks dietary fiber, which is important for digestive health and satiety.
- The low protein count means it should be paired with a significant protein source, like their fire-grilled chicken, for a balanced meal.
Making Smarter Meal Choices
If you are aiming to reduce calories or sodium, several alternatives exist. For example, opting for black beans, which offer higher fiber and lower sodium, could be a better option. Another strategy is to order the rice but split the side with a dining companion to manage portion size. Pair it with a lean protein like chicken breast and a fresh vegetable side for a more balanced meal.
Conclusion
A small side of El Pollo Loco's seasoned rice contains around 160 calories, while a larger portion will have a higher count. While it serves as a good source of carbohydrates, its low fiber and high sodium content are important considerations for anyone managing their nutrition. By understanding the specific nutritional breakdown and comparing it to other menu items, you can easily make a choice that aligns with your personal health and wellness goals. For the most up-to-date and complete nutrition information, always consult the official El Pollo Loco website at https://www.elpolloloco.com/nutrition/.
