A Closer Look at the Border Queso Chicken's Nutritional Value
While the 720-calorie count for the Grilled Queso Chicken is a good starting point, it's essential to understand what makes up that number. A single serving of this mesquite-grilled chicken dish is not just about the energy provided; it's also a source of protein, carbohydrates, and significant amounts of fat and sodium. For those tracking their intake, knowing the full nutritional profile can help in managing daily dietary goals. The dish's components—the grilled chicken breast, Signature Queso, and accompanying sides—all contribute to the total nutritional load.
Breaking Down the Macronutrients
The main components of the Border Queso Chicken, including the chicken, queso, and standard sides, contribute to its overall macronutrient profile. The protein primarily comes from the chicken breast, while the queso and creamy dressings add fat and a portion of the carbohydrates. Additional components like rice and vegetables also factor into the final count.
- Protein: A significant portion of the calories comes from protein, which is beneficial for muscle repair and feeling full. The mesquite-grilled chicken breast is a high-quality protein source.
- Fat: The rich, creamy queso and avocado topping add a considerable amount of fat to the dish. While some of this is healthy fat from the avocado, the cheese-based queso adds saturated fats.
- Carbohydrates: The standard sides, such as cilantro lime rice and sautéed vegetables, contribute to the total carbohydrate count. However, the queso itself also contains some carbs.
The High Sodium Concern
One of the most notable aspects of the Border Queso Chicken is its high sodium content. Many restaurant meals, especially those with rich, cheesy sauces and seasonings, can exceed a significant portion of a person's recommended daily sodium intake. For the Grilled Queso Chicken, the sodium level is particularly elevated, often exceeding 2,300 mg per serving, which is more than a full day's recommended allowance for some individuals. This is a crucial factor for anyone monitoring their blood pressure or following a low-sodium diet.
What About the Side Dishes?
The nutrition information provided for the entrée often does not account for changes or additions. The Border Queso Chicken is served with sautéed vegetables and cilantro lime rice. Here’s how these additions impact the total calories:
- Cilantro Lime Rice: This side adds a moderate amount of carbohydrates and calories. Opting for no rice can significantly reduce the overall calorie and carb count.
- Sautéed Vegetables: Typically a healthier option, these vegetables provide fiber and nutrients with a minimal caloric impact compared to other sides.
- Extra Toppings: Adding extra sour cream, guacamole, or more cheese will increase both fat and calorie totals.
A Comparison of Menu Items: Queso Chicken vs. Other Options
To put the Border Queso Chicken's calorie count into perspective, let's compare it to other popular items on the On The Border menu. This helps illustrate how different choices can impact your meal's overall nutritional load.
| On The Border Item | Calories (Approx.) | Protein (g) (Approx.) | Sodium (mg) (Approx.) |
|---|---|---|---|
| Grilled Queso Chicken | 720 | 49 | 2,350 |
| Mexican Grilled Chicken | 490 | Not specified | Not specified |
| Carne Asada | 1,050 | Not specified | Not specified |
| Fajita Quesadilla (Chicken) | 1,210 | Not specified | Not specified |
| Stacked Nachos | 2,050 | Not specified | Not specified |
| Border Smart Chicken Fajitas | 630 | Not specified | Not specified |
As the table shows, the Mexican Grilled Chicken offers a significantly lower-calorie alternative while still featuring mesquite-grilled chicken. On the other hand, items like the Fajita Quesadilla or Stacked Nachos have a much higher calorie count, demonstrating the spectrum of choices available.
Navigating Your Order for a Healthier Choice
If you're a fan of the taste but want to reduce the calorie and sodium load, consider a few modifications:
- Skip the Queso or Get it on the Side: The signature queso is a major contributor of calories and sodium. Requesting it on the side allows you to control the portion size.
- Order the Mexican Grilled Chicken: This dish provides the same flavorful chicken base but with a lighter topping of pico de gallo and salsa instead of the rich queso.
- Substitute Sides: Instead of cilantro lime rice, ask for an extra serving of sautéed vegetables. This increases your fiber and nutrient intake while lowering carbohydrates and calories.
- Share the Meal: The portion sizes at many restaurants are generous. Sharing an entrée can effectively cut the calories and sodium in half.
Conclusion
Understanding how many calories are in the Border Queso Chicken is key for making mindful dietary choices when dining out. The dish, while flavorful, contains 720 calories and a high amount of sodium, along with substantial fat and protein. By being aware of the nutritional breakdown and considering minor modifications or alternative menu items, diners can enjoy the flavors they love while better aligning their meal with their health objectives. Making simple substitutions, like opting for a different preparation or controlling your sauce intake, can make a significant difference.
