Decoding the Nutrition of El Pollo Loco's Small Corn
For many health-conscious diners, an accurate understanding of what they consume is crucial. El Pollo Loco's small corn is often perceived as a healthier side option compared to more indulgent choices like macaroni and cheese or fries. While it is a better choice, the preparation and added ingredients contribute to its total calorie count and overall nutritional value. A standard small (5 oz) serving is cited as having around 160 calories, with variations sometimes noted. This article breaks down the nutritional facts and helps you determine if it's the right choice for your meal.
Full Nutritional Breakdown: What's in Your Small Corn?
Beyond just the calories, the macronutrient breakdown gives a more complete picture of this side dish. Here is a typical nutritional profile based on available data:
- Total Calories: 160
- Total Fat: 5.2 g (8% Daily Value)
- Saturated Fat: 0.9 g (5% Daily Value)
- Sodium: 427 mg (18% Daily Value)
- Total Carbohydrates: 23.8 g (8% Daily Value)
- Dietary Fiber: 5.6 g (22% Daily Value)
- Sugars: 12.3 g
- Protein: 4.1 g
The ingredient blend, including diced red peppers and seasonings, is what pushes the fat and sodium content higher than plain steamed corn. The sodium, in particular, is an important factor to consider, making up a significant portion of the recommended daily intake. The high fiber content is a positive attribute, contributing to feelings of fullness and aiding digestive health.
A Comparison of El Pollo Loco Sides
To put the small corn's nutritional information into perspective, here is a comparison with other popular small-sized side dishes from El Pollo Loco:
| Side Dish | Calories | Total Fat (g) | Sodium (mg) | Total Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Small Corn | 160 | 5.2 | 427 | 23.8 | 4.1 |
| Coleslaw | 130 | 9.0 | 210 | 9.0 | 1.5 |
| Pinto Beans | 150 | 1.0 | 315 | 24.0 | 7.0 |
| Broccoli | 30 | 0.0 | 30 | 6.0 | 2.0 |
| Loco Side Salad | 160 | 15.0 | 200 | 8.0 | 3.0 |
As the table shows, the small corn is not the lowest-calorie option, and its sodium level is notably higher than some alternatives. Broccoli is the clear low-calorie winner, while pinto beans offer a more substantial dose of protein and fiber for a similar calorie count. Coleslaw, despite having fewer calories, contains significantly more fat. This comparison helps illustrate that perceived "healthy" options still require a careful look at the full nutritional picture.
Making Healthier Choices at El Pollo Loco
Choosing a balanced meal at a fast-food restaurant requires some strategy. While the small corn can be part of a healthy meal, there are a few ways to make it even healthier. If sodium is a concern, consider asking if it can be prepared with less seasoning, or opt for a lower-sodium side like the steamed broccoli or a Loco side salad. Combining a lower-calorie, high-protein main course, such as a fire-grilled chicken breast, with one or two healthier sides is a great approach. Another tip is to be mindful of serving sizes. For instance, a small corn side is preferable to a larger, more caloric option.
Remember that nutritional information can change, so it is always a good idea to check the most current information available from the restaurant's official website. For more details on the importance of fiber and healthy eating, you can reference external sources such as the Mayo Clinic's guidance on dietary fiber [https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948].
Conclusion
In summary, the small corn side from El Pollo Loco contains approximately 160 calories and offers a decent amount of dietary fiber, but it also comes with a higher sodium and sugar content than some other side dishes. When evaluating it as a meal component, it's important to consider all nutritional factors rather than just the calorie count. By comparing it with options like broccoli or pinto beans and being aware of portion sizes, you can make a more informed and balanced choice that aligns with your dietary goals. Ultimately, the small corn is a flavorful and fibrous side, but other alternatives might be better for those actively managing their sodium intake.
Frequently Asked Questions (FAQs)
What is the exact calorie count for El Pollo Loco's small corn?
The exact calorie count is approximately 160 calories for a standard 5 oz serving.
Is El Pollo Loco's small corn a healthy side dish option?
It is a relatively healthy option compared to fried sides, offering good fiber content, but it is higher in sodium and sugar than alternatives like plain steamed broccoli or a simple side salad.
How much sodium is in the small corn side?
A single serving of the small corn side contains about 427 mg of sodium, which is 18% of the recommended Daily Value.
Does El Pollo Loco's small corn contain a lot of sugar?
Yes, it contains approximately 12.3 grams of sugar per small serving, which is on the higher side for a vegetable side dish.
How does the small corn compare to El Pollo Loco's pinto beans in terms of nutrition?
While both are similar in calories (160 vs 150), the pinto beans offer more protein and fiber with significantly less fat and sugar compared to the small corn.
Can you get the small corn with less sodium?
It is worth asking if it can be prepared with less seasoning, as the added ingredients are a major source of its sodium content. However, the standard preparation is salty.
What are some lower-calorie side options at El Pollo Loco?
Some of the lowest-calorie side options include the steamed broccoli (30 calories) and the Loco side salad (160 calories, but less sodium if you choose a low-fat dressing).
