What is the lowest calorie food in Mexican restaurants?

January 14, 2026 •

3 min read

According to nutrition experts, a standard two-tablespoon serving of salsa typically contains just 5 calories, making it one of the lowest-calorie additions available. Choosing wisely at a Mexican restaurant, known for its rich and flavorful dishes, is key to finding the lowest calorie food in Mexican restaurants. This often involves opting for fresh, grilled ingredients over fried items and high-fat toppings.

Quick Summary

This guide provides an overview of the lowest-calorie options at a Mexican restaurant, from grilled chicken and fish dishes to ceviche and bean-based meals. It also details smart strategies for making healthier substitutions and avoiding high-calorie pitfalls like fried appetizers and creamy sauces.

Key Points

Opt for Grilled Proteins: Prioritize dishes with grilled chicken, fish, or lean steak to reduce fat and calories.
Embrace Fajitas and Ceviche: Choose deconstructed fajitas or a fresh ceviche appetizer for flavorful, low-calorie options.
Replace Refried Beans: Substitute lard-heavy refried beans with high-fiber whole black or pinto beans.
Choose Corn Tortillas: Lower your carb and calorie count by selecting corn tortillas over their higher-calorie flour counterparts.
Customize Your Toppings: Use salsa instead of creamy sauces and limit high-fat toppings like cheese and sour cream.
Watch Your Portions: Be mindful of large restaurant servings and avoid grazing on the complimentary chips.

Navigating a Mexican restaurant menu while watching your calorie intake doesn't have to be a challenge. With a little knowledge, you can enjoy the vibrant flavors of Mexican cuisine while keeping your diet on track. The key is to focus on lean proteins, fresh vegetables, and smart preparation methods, while limiting high-fat additions and fried elements.

Grilled Proteins and Fresh Seafood

One of the best strategies for finding the lowest calorie food in Mexican restaurants is to seek out dishes featuring grilled, lean proteins.

Fajitas (Deconstructed)

Fajitas can be an excellent choice because you control the assembly.

Order it without the tortilla: Eating just the grilled chicken, shrimp, or lean steak with the sautéed onions and peppers is a very low-calorie meal. Many restaurants will offer a bed of lettuce as a substitute for the tortilla.
Limit high-fat toppings: Skip the sour cream and cheese, and instead use low-calorie salsa and a small dollop of guacamole.

Fish Tacos (Grilled)

Opt for grilled fish tacos in corn tortillas, which are lower in calories and carbs than flour tortillas. Look for options with flaky, grilled fish like tilapia or mahi mahi, topped with fresh cabbage and salsa.

Ceviche

As a light and refreshing appetizer, ceviche is a fantastic, low-calorie choice. It consists of raw seafood marinated in citrus juices, which "cooks" the fish without added oil or heat.

Salads and Soups

Sometimes the simplest options are the most diet-friendly. Salads and soups can be packed with nutrients and low in calories, provided you make smart choices.

Entrée Salads (Without the Fried Shell)

Order a salad with grilled chicken or shrimp, and use salsa as your dressing instead of high-calorie, creamy alternatives. Be sure to ask for no fried tortilla bowl, which can add hundreds of unnecessary calories.

Sopa de Verduras (Vegetable Soup)

This simple, brothy vegetable soup is typically low in calories and high in fiber. It's a great way to start your meal or can be a light main course, especially when paired with a side of black beans.

Smart Side Dishes and Toppings

Making small adjustments to your side dishes and toppings can dramatically lower the overall calorie count of your meal.

The Bean Swap

Replace calorie-dense refried beans, which are often made with lard, with healthier whole black or pinto beans. Whole beans are high in fiber and protein and can be very filling.

Topping Alternatives

Salsa vs. Guacamole vs. Queso: Salsa is a near-calorie-free topping, while guacamole, made with healthy fats, is a great option in moderation (around 2 tablespoons). Queso should be avoided due to its high calorie and fat content.
Corn vs. Flour Tortillas: Choosing corn tortillas over flour tortillas can save you a significant amount of calories per meal, as corn varieties are typically lower in both calories and carbs.

Comparison Table: Low-Calorie Mexican Options


Item	Preparation	Calories (Approx.)	Notes
Grilled Fish Taco	Grilled fish, corn tortilla, pico de gallo, shredded cabbage	150-200	Very low in fat; high in protein.
Chicken Fajitas	Grilled chicken, peppers, onions, no tortilla	250-350	Protein-packed; skip sour cream.
Ceviche	Raw seafood, citrus juice, chopped veggies	140-180	High protein; watch tostada portions.
Sopa de Verduras	Brothy vegetable soup	100-150	High fiber; ask for it without tortilla strips.
Black Beans	Whole, simmered beans	120-150 (per cup)	Excellent source of fiber and protein.

Making Conscious Choices

Another crucial aspect of low-calorie dining is controlling portion sizes. Many restaurants serve oversized portions, so consider sharing a meal or saving half for later. If you're a fan of chips, request that the basket is not refilled, or better yet, opt for a light, ceviche appetizer instead. Remembering that freshness is key can guide you toward healthier choices. Dishes that highlight grilled seafood, lean meats, and vibrant vegetables are almost always a better bet than those drowned in creamy sauces or deep-fried. The best and lowest-calorie foods are often those that require the least intervention, allowing the natural flavors of the ingredients to shine. For more information on healthy dining out, see WebMD's guide to Mexican food.

Conclusion

Finding the lowest calorie food in a Mexican restaurant is about making educated choices. By prioritizing grilled meats and seafood, fresh vegetables, whole beans, and low-calorie sauces like salsa, you can enjoy a delicious and satisfying meal without derailing your diet. Remember to be mindful of portion sizes and avoid common calorie traps like fried appetizers, rich sauces, and oversized burritos.

Frequently Asked Questions

While it depends on the restaurant, simple tomato-based salsa is often one of the lowest-calorie items, containing just a few calories per tablespoon. A side of whole black beans or a simple vegetable soup (sopa de verduras) is also a strong contender.

Yes, corn tortillas are generally lower in calories and carbohydrates than flour tortillas of the same size, making them a healthier choice for tacos and fajitas.

Guacamole is made from heart-healthy avocados and is a good option in moderation. However, it is calorie-dense, so it's important to be mindful of portion sizes, using a small amount to add flavor rather than eating a large bowl.

To make fajitas lower in calories, you can ask for no tortilla and eat the grilled meat and vegetables on their own. You should also skip the sour cream and cheese, using salsa and a small portion of guacamole instead.

For those watching their calories, it's best to avoid chips and queso. Chips are often fried and high in calories, and queso is dense with fat and calories. Opting for ceviche or salsa with cucumber slices is a healthier alternative.

Instead of traditional Mexican rice and lard-cooked refried beans, ask for a side of whole black beans, which are high in fiber and low in fat. Grilled or sautéed vegetables are another excellent, nutrient-dense option.

Burritos are typically one of the highest-calorie items on the menu due to the large tortilla and dense fillings like rice, cheese, and sometimes sour cream. Opting for a burrito bowl (without the tortilla) or a simple taco is a much lower-calorie choice.