Pollo Tropical, which means “Tropical Chicken” in Spanish, is a chain of Caribbean restaurants, most famous for grilled and marinated chicken dishes, served w/ side dishes such as black beans and rice. It sounds healthy, but are these meals good for you? Read on to find out all the Pollo Tropical nutrition facts.
Pollo Tropical Nutrition Facts Chart
|
Menu Item |
Serving |
Protein (g) |
Carbs (g) |
Fat (g) |
Calories |
|
Chicken |
|||||
|
Boneless Chicken Breast |
2 pieces (6 ounces) |
52.2 |
0 |
3 |
240.5 |
|
Quarter Chicken White Meat |
5.5 ounces |
43.5 |
0 |
15.6 |
323.3 |
|
Quarter Chicken White Meat w/oSkin |
4.3 ounces |
36.5 |
0 |
6.3 |
203.8 |
|
Quarter Chicken Dark Meat |
4.3 ounces |
32.4 |
0 |
18.2 |
290.8 |
|
Quarter Chicken Dark Meat w/oSkin |
3.3 ounces |
25.3 |
0 |
9.4 |
190.7 |
|
TropiChops |
|||||
|
Shrimp Creole TropiChop |
13.5 ounces |
26.5 |
75.3 |
10.4 |
506 |
|
Shrimp Creole TropiChop MAX |
26.3 ounces |
53.4 |
128.8 |
29.2 |
1,003 |
|
Chicken TropiChop w/ White Rice and Black Beans |
17 ounces |
30.8 |
94.8 |
10.1 |
564.1 |
|
Chicken TropiChop Max w/ White Rice and Black Beans |
30.3 ounces |
82.8 |
143.6 |
27.1 |
1,116.4 |
|
Chicken TropiChop w/ Yellow Rice and Vegetables |
10 ounces |
23.5 |
50.1 |
5 |
341 |
|
Chicken TropiChop Max w/ Yellow Rice and Vegetables |
23.2 ounces |
73.9 |
92.6 |
20.7 |
863.6 |
|
Pork TropiChop w/ White Rice and Black Beans |
19.6 ounces |
38 |
97.3 |
23.2 |
713.7 |
|
Pork TropiChop Max w/ White Rice and Black Beans |
31.4 ounces |
70.7 |
147.2 |
49.7 |
1,273 |
|
Pork TropiChop w/ Yellow Rice and Vegetables |
12 ounces |
35 |
90.4 |
21 |
479.5 |
|
Pork TropiChop Max w/ Yellow Rice and Vegetables |
30.1 ounces |
61.7 |
96 |
43.5 |
1,020 |
|
Ropa Vieja TropiChop (shredded beef) |
18.4 ounces |
27.4 |
97.8 |
17.5 |
618.5 |
|
Ropa Vieja TropiChop Max (shredded beef) |
33.3 ounces |
50.6 |
160.6 |
41 |
1,159.6 |
|
Grilled Chicken Deluxe TropiChop |
13.4 ounces |
36.8 |
51.7 |
5.7 |
409.3 |
|
Grilled Chicken Deluxe TropiChop Max |
24.6 ounces |
72.4 |
90.6 |
10.4 |
753.3 |
|
Vegetarian TropiChop |
18.4 ounces |
16.6 |
109 |
12.6 |
580.5 |
|
Vegetarian TropiChop Max |
30.4 ounces |
26.5 |
176.8 |
21.3 |
949.8 |
|
Sandwiches |
|||||
|
Grilled Chicken Sandwich |
14.8 ounces |
65.2 |
84.2 |
24.5 |
826.8 |
|
Chicken Caesar Sandwich |
13.2 ounces |
70.2 |
71.3 |
34 |
880.8 |
|
Roast Pork Sandwich |
11.4 ounces |
52.6 |
82.8 |
25.6 |
772.6 |
|
Pork, Ribs, Steak and Shrimp |
|||||
|
Roast Pork |
6 ounces |
48.3 |
0 |
22.5 |
391.6 |
|
1/2 rack Ribs |
4 ounces |
28.3 |
2.3 |
30.5 |
400.3 |
|
Quarter rack Ribs |
2 ounces |
14.3 |
1.2 |
15.2 |
200.2 |
|
Beef Skewers |
1 ounces |
7 |
1.2 |
5 |
77.1 |
|
Beef Skewers / Two Per Serving |
3.7 ounces |
26.3 |
4.2 |
18.5 |
289.5 |
|
Steak and Chicken (dark meat) |
6.3 ounces |
45.6 |
2.2 |
27.6 |
437.5 |
|
Shrimp Skewer (One Skewer) |
107.7 ounces |
24 |
0.1 |
1.3 |
1.5 |
|
Side Dishes |
|||||
|
Yellow Rice w/ Vegetables |
Combo |
3.7 |
31.5 |
2.6 |
163.3 |
|
Yellow Rice w/ Vegetables |
Small |
5.7 |
47.2 |
3.7 |
244.7 |
|
Boiled Yuca |
Combo |
0 |
50.7 |
0 |
188.4 |
|
Boiled Yuca |
Small |
0 |
67.9 |
0 |
251.2 |
|
Corn |
Combo |
3 |
19.2 |
4 |
120.4 |
|
Corn |
Small |
5.7 |
37 |
7.7 |
7.7 |
|
Caesar Salad |
Combo |
2.6 |
3.8 |
11.2 |
129.7 |
|
Caesar Salad |
Small |
4 |
6.5 |
17.6 |
206.6 |
|
Chicken Caesar Salad |
14.5 ounces |
57.6 |
13.5 |
41.2 |
669.4 |
|
French Fries |
Combo |
4 |
40.1 |
15.2 |
311.3 |
|
French Fries |
Small |
4 |
40.1 |
15.2 |
311.3 |
|
Black Beans |
Combo |
6 |
18.2 |
2.4 |
90.5 |
|
Black Beans |
Small |
13.7 |
40.6 |
5.5 |
203.5 |
|
White Rice |
Combo |
3.3 |
39.4 |
3.5 |
203.5 |
|
White Rice |
Small |
5.5 |
65.8 |
5.7 |
399 |
|
Balsamic Tomato |
Combo |
1 |
6.7 |
0.7 |
87.8 |
|
Balsamic Tomato |
Small |
2 |
13.6 |
1.7 |
175.8 |
|
Balsamic Tomato (Black Beans/White Rice Combo side) |
8.5 ounces |
9.3 |
57.5 |
5.8 |
293.9 |
|
Balsamic Tomato (Black Beans/White Rice Value side) |
12.9 ounces |
13.7 |
89.7 |
8.8 |
457.7 |
|
Caribbean Chicken Soup |
Small bowl |
8.6 |
20.6 |
1.9 |
121.4 |
|
Caribbean Chicken Soup |
Large bowl |
16.5 |
40.5 |
3.5 |
236.7 |
|
Tropical Shrimp Soup |
Small bowl |
9.7 |
18.2 |
2.4 |
134.3 |
|
Tropical Shrimp Soup |
Large bowl |
20.3 |
37.6 |
5.3 |
279.5 |
|
Wraps |
|||||
|
ChxCaesar (Tortilla) |
3.7 ounces |
7 |
53 |
7 |
309.8 |
|
ChxCaesar (Chx Breast) |
4 ounces |
34.6 |
0 |
2 |
160.3 |
|
ChxCaesar (Romaine) |
2.5 ounces |
0.6 |
1.5 |
0 |
9.8 |
|
ChxCaesar (Caesar) |
2 ounces |
3.7 |
1.8 |
34.2 |
321.5 |
|
ChxCaesar (Croutons) |
0.5 ounces |
0 |
8.2 |
3 |
70.8 |
|
ChxCaesar (Parmesan) |
0.3 ounces |
2.7 |
0 |
1.5 |
28.5 |
|
ChxClassic (Tortilla) |
3.7 ounces |
7 |
53 |
7 |
309.8 |
|
ChxClassic (Chx Breast) |
4 ounces |
34.6 |
0 |
2 |
160.3 |
|
ChxClassic (Romaine) |
1.5 ounces |
0.5 |
0.8 |
0 |
6 |
|
ChxClassic (Tomato) |
2 ounces |
0.7 |
2.4 |
0 |
11.8 |
|
ChxClassic (Red Onion) |
0.3 ounces |
0.1 |
0.7 |
0 |
2.6 |
|
ChxClassic (Peppadew Sauce) |
1.7 ounces |
0 |
11.8 |
17.5 |
203.6 |
|
Steak (Tortilla) |
3.7 ounces |
7 |
53 |
7 |
309.4 |
|
Steak (White Rice) |
3.4 ounces |
20.5 |
30.9 |
2.5 |
158 |
|
Steak (Steak) |
2.9 ounces |
20.2 |
3.3 |
14.3 |
220 |
|
Steak (Chimi) |
2 ounces |
0.6 |
6 |
20.8 |
215.4 |
|
Steak (Yuca) |
0.7 ounces |
0.3 |
8.6 |
3 |
62.2 |
|
Steak (Corn) |
0.4 ounces |
0.3 |
2.3 |
0.6 |
15.2 |
|
Steak (Tomato) |
2 ounces |
0.5 |
2.4 |
0 |
11.8 |
|
CurryChx (Tortilla) |
3.7 ounces |
7 |
53 |
7 |
309.8 |
|
CurryChx (CurryChx Blend) |
5.4 ounces |
30.3 |
6 |
31.4 |
429.4 |
|
CurryChx (Romaine) |
1.6 ounces |
0.3 |
0.8 |
0 |
6 |
|
CurryChx (Mango Dressing) |
2 ounces |
0 |
24.2 |
0 |
94.6 |
|
CurryChx (Carrots) |
0.7 ounces |
0.2 |
2.2 |
0 |
9.5 |
|
CurryChx (Almond) |
0.3 ounces |
1.8 |
1.5 |
4.2 |
53.1 |
|
CurryChx (Raisin) |
0.3 ounces |
0 |
6.5 |
0 |
27.6 |
|
Condiments |
|||||
|
Salsa |
1.8 ounces |
0 |
1.6 |
0 |
8.4 |
|
Mojo Sauce |
0.9 ounces |
0.3 |
2.6 |
9.5 |
96.8 |
|
Guacamole Sauce |
1.8 ounces |
0 |
3.4 |
5.9 |
74.6 |
|
BBQ Sauce |
1.8 ounces |
0 |
19.8 |
0 |
82.7 |
|
Guava BBQ Sauce |
1.8 ounces |
0 |
21.4 |
0 |
82.7 |
|
Mustard Curry Sauce |
1.8 ounces |
0 |
0 |
29.7 |
264.7 |
|
Caesar Dressing |
0.9 ounces |
1.8 |
1 |
17 |
160.7 |
|
Extra Dressing |
1.8 ounces |
3.2 |
1.6 |
29.8 |
281.5 |
|
Desserts |
|||||
|
Flan |
4.4 ounces |
9 |
59 |
13 |
390 |
|
Tres Leches (Caribbean Cream Cake) |
5.5 ounces |
9 |
76 |
9 |
410 |
|
Key Lime |
3.8 ounces |
8 |
25 |
9 |
210 |
|
Bananas Tropical |
7.4 ounces |
3.7 |
89.3 |
10.8 |
436.8 |
|
Yucatan Fries |
6 ounces |
1.4 |
69.2 |
24.2 |
497.3 |
What You Should Know About the 3 Basic Nutrients
The above Pollo Tropical nutrition facts might be of little relevance to me if you don’t know much about nutrition. The fact is that human bodies need 3 most basic nutrients on a daily basis to maintain proper functioning. These 3 basic nutrients enable the body to grow, produce energy for various activities and repair itself. These nutrients are, as listed in the above chart, carbohydrate, protein and fat.
Carbohydrates
Carbohydrates can be either simple (sugars) or complex (starches and fibers), and should provide around 55-60% of your total calories. Carbohydrate-rich foods include pasta, cereals, breads, rice, fruit, and vegetables. In each gram of non-fiber carbohydrate, there are four calories. Fiber, however, does not contain many calories. Fiber can be either soluble or insoluble. Soluble fibers include brans (rice, barley or oat bran), brown rice, nuts, seeds, fruit, and legumes, and theyregulate blood glucose levels. Insoluble fiber, found in nuts, whole-grain cereals and breads, fruit skin, vegetables, and wheat and corn brans, protects against colon cancer, and can relieve digestive problems, such as diverticulitis and constipation. The Pollo Tropical nutrition facts chart does not differentiate simple and complex carbohydrates, but a rule of thumb is: most of the carbohydrates in all kinds of fast foods are simple carbohydrates, or in other words, sugar.
Proteins
Protein is needed to build and repair body tissues, synthesize hormones, maintain a healthy immune system, and for many other vital functions. Dietary protein is broken down in your gutinto amino acids, which are then absorbed into the bloodstream. There are four calories in every gram of protein, so excess protein can be used as a back-up source of energy if there are no carbohydrates or fats available. Protein-rich foods include poultry, meat, fish, cheese, milk, eggs, nuts, seeds, and pulses, such as peas, beans, and lentils. Chickens are an especially great source of animal proteins, because they contain very little fats, as you probably have found out from the above Pollo Tropical nutrition facts chart.
Fats
Dietary fat can be saturated or unsaturated. Saturated fat is higher in animal products, such as meat and dairy, whereas unsaturated fats are found in vegetable oils. Fat is very calorie-dense, w/ nine calories in each gram, and too much can lead to obesity. However, you need some to provide insulation for your body’s organs, to maintain healthy skin and hair, to protect you from the cold, and to enable the synthesis and absorption of essential vitamins and hormones. However, ensure no more than 30% of your daily calories are from fat, and no more than 10% are from saturated fats.