Fast food may be convenient but more often than not, they wreck diets and keep our eating habits on the unhealthy side of the tracks. Being aware of options enables you to choose or avoid certain kinds of foods. At the Caribbean cuisine restaurant Pollo Tropical, for instance, understanding the Pollo Tropical nutrition facts of each food item can help you plan your meals for a healthier fast food experience.
View Pollo Tropical prices here.
| Food | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Total Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
Create Your Own Small TropiChop Bowl |
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| Black Beans - 8 oz | 8.00 oz | 220 | 5 | 1 | 0 | 300 | 34 | 16 | 2 | 11 |
| Boneless Chicken Breast - 4 oz | 4.00 oz | 140 | 3 | 1 | 85 | 430 | 0 | 0 | 0 | 29 |
| Boneless Chicken Breast - 7 oz | 7.00 oz | 290 | 6 | 2 | 170 | 860 | 0 | 0 | 0 | 59 |
| Brown Rice - 10 oz | 10.00 oz | 390 | 12 | 2 | 0 | 700 | 62 | 3 | 1 | 7 |
| Brown Rice - 8 oz | 8.00 oz | 300 | 9 | 2 | 0 | 540 | 48 | 2 | 1 | 5 |
| Mashed Potatoes and Gravy - 14 oz | 14.00 oz | 420 | 22 | 9 | 40 | 1400 | 51 | 5 | 3 | 8 |
| Mashed Potatoes and Gravy - 9 oz | 9.00 oz | 270 | 14 | 6 | 25 | 860 | 34 | 3 | 2 | 5 |
| Mojo Roast Pork - 3 oz | 3.00 oz | 170 | 10 | 4 | 60 | 260 | 0 | 0 | 0 | 19 |
| Mojo Roast Pork - 5 oz | 5.00 oz | 250 | 15 | 6 | 90 | 390 | 0 | 0 | 0 | 29 |
| Red Beans - 5 oz | 5.00 oz | 110 | 1 | 0 | 0 | 430 | 19 | 11 | 1 | 7 |
| Red Beans - 8 oz | 8.00 oz | 180 | 2 | 0 | 0 | 690 | 31 | 17 | 1 | 11 |
| Romaine Lettuce - 2 oz | 2.00 oz | 10 | 0 | 0 | 0 | 5 | 2 | 1 | 1 | 1 |
| Romaine Lettuce - 4 oz | 4.00 oz | 20 | 0 | 0 | 0 | 10 | 4 | 2 | 1 | 1 |
| Romaine Lettuce / Brown Rice - 5 oz | 5.00 oz | 170 | 5 | 1 | 0 | 310 | 28 | 2 | 1 | 3 |
| Romaine Lettuce / Brown Rice - 9 oz | 9.00 oz | 300 | 9 | 2 | 0 | 520 | 47 | 3 | 1 | 5 |
| Romaine Lettuce / White Rice - 5 oz | 5.00 oz | 190 | 3 | 1 | 0 | 400 | 39 | 1 | 0 | 4 |
| Romaine Lettuce / White Rice - 9 oz | 9.00 oz | 330 | 5 | 1 | 0 | 670 | 66 | 3 | 1 | 7 |
| Romaine Lettuce / Yellow Rice with Vegetables - 10 oz | 10.00 oz | 260 | 5 | 1 | 0 | 650 | 52 | 4 | 1 | 6 |
| Romaine Lettuce / Yellow Rice with Vegetables - 6 oz | 6.00 oz | 160 | 3 | 0 | 0 | 400 | 31 | 2 | 1 | 4 |
| White Rice - 10 oz | 10.00 oz | 440 | 7 | 2 | 0 | 930 | 89 | 2 | 0 | 8 |
| White Rice - 8 oz | 8.00 oz | 330 | 5 | 1 | 0 | 700 | 67 | 2 | 0 | 6 |
| Yellow Rice with Vegetables - 1 Bowl | 1.00 bowl | 10 | 320 | 5 | 0 | 830 | 64 | 4 | 1 | 7 |
| Yellow Rice with Vegetables - 8 oz | 8.00 oz | 240 | 4 | 1 | 0 | 620 | 48 | 3 | 1 | 5 |
Create Your Own Regular Tropichop Bowl |
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| Black Beans - 8 oz | 8.00 oz | 220 | 5 | 1 | 0 | 300 | 34 | 16 | 2 | 11 |
| Boneless Chicken Breast - 7 oz | 7.00 oz | 290 | 6 | 2 | 170 | 860 | 0 | 0 | 0 | 59 |
| Brown Rice - 10 oz | 10.00 oz | 390 | 12 | 2 | 0 | 700 | 62 | 3 | 1 | 7 |
| Chunky Avocado Spread | 1.00 oz | 45 | 4 | 0 | 0 | 0 | 3 | 2 | 0 | 1 |
| Kernel Corn | 1.00 oz | 40 | 2 | 0 | 0 | 40 | 5 | 1 | 3 | 1 |
| Mashed Potatoes and Gravy - 14 oz | 14.00 oz | 420 | 22 | 9 | 40 | 1400 | 51 | 5 | 3 | 8 |
| Mojo Roast Pork | 5.00 oz | 250 | 15 | 6 | 90 | 390 | 0 | 0 | 0 | 29 |
| Peppers and Onions | 1.00 oz | 20 | 1 | 0 | 0 | 35 | 3 | 1 | 1 | 0 |
| Red Beans - 8 oz | 8.00 oz | 180 | 2 | 0 | 0 | 690 | 31 | 17 | 1 | 11 |
| Romaine Lettuce - 4 oz | 4.00 oz | 20 | 0 | 0 | 0 | 10 | 4 | 2 | 1 | 1 |
| Romaine Lettuce / Brown Rice - 9 oz | 9.00 oz | 300 | 9 | 2 | 0 | 520 | 47 | 3 | 1 | 5 |
| Romaine Lettuce / White Rice - 9 oz | 9.00 oz | 330 | 5 | 1 | 0 | 670 | 66 | 3 | 1 | 7 |
| Romaine Lettuce / Yellow Rice with Vegetables - 10 oz | 10.00 oz | 260 | 5 | 1 | 0 | 650 | 52 | 4 | 1 | 6 |
| Sautéed Onions | 1.00 oz | 20 | 2 | 0 | 0 | 70 | 2 | 1 | 1 | 0 |
| Shredded Cheese Blend | 1.00 oz | 60 | 5 | 3 | 15 | 95 | 1 | 0 | 0 | 3 |
| Sour Cream | 1.00 oz | 60 | 5 | 3 | 20 | 30 | 2 | 0 | 1 | 1 |
| White Rice - 10 oz | 10.00 oz | 440 | 7 | 2 | 0 | 930 | 89 | 2 | 0 | 8 |
| Yellow Rice with Vegetables - 1 Bowl | 1.00 bowl | 10 | 320 | 5 | 0 | 830 | 64 | 4 | 1 | 7 |
A-La-Carte Meat |
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| 1/2 rack Caribbean Ribs | 4.00 oz | 400 | 31 | 13 | 100 | 680 | 2 | 0 | 2 | 29 |
| 1/4 rack Caribbean Ribs | 4.00 oz | 200 | 15 | 7 | 50 | 340 | 1 | 0 | 1 | 14 |
| Grilled Tropical Wings (each) | 1.00 oz | 50 | 3 | 1 | 25 | 190 | 1 | 0 | 0 | 5 |
| Guava BBQ Riblets | 9.00 oz | 670 | 44 | 18 | 210 | 1280 | 7 | 0 | 3 | 63 |
| Mojo Roast Pork with Grilled Onions | 8.00 oz | 370 | 22 | 8 | 115 | 620 | 3 | 1 | 2 | 39 |
| Tropical Wings | 1.00 oz | 50 | 3 | 1 | 25 | 190 | 1 | 0 | 0 | 5 |
Condiments And Salsa Bar |
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| BBQ | 1.00 oz | 45 | 0 | 0 | 0 | 310 | 12 | 0 | 11 | 0 |
| Caesar Dressing (2 oz. / Salad) | 1.00 oz | 160 | 17 | 4 | 20 | 190 | 1 | 0 | 0 | 1 |
| Chipotle Ranch (3oz. / Salad) | 1.00 oz | 130 | 13 | 2 | <5 | 230 | 4 | 0 | 3 | 0 |
| Chipotle Sauce | 1.00 oz | 170 | 18 | 3 | 15 | 190 | 1 | 0 | 0 | 0 |
| Chunky Avocado Spread | 1.00 oz | 45 | 4 | 0 | 0 | 0 | 3 | 2 | 0 | 1 |
| Cilantro Garlic | 1.00 oz | 160 | 17 | 3 | 15 | 150 | 1 | 0 | 0 | 0 |
| Curry Mustard | 1.00 oz | 150 | 17 | 0 | 0 | 15 | 0 | 0 | 0 | 0 |
| Diced Onions | 1.00 oz | 10 | 0 | 0 | 0 | 0 | 3 | 0 | 1 | 0 |
| Fresh Salsa | 1.00 oz | 5 | 0 | 0 | 0 | 90 | 1 | 0 | 0 | 0 |
| Garlic Sauce | 1.00 oz | 80 | 9 | 1 | 0 | 180 | 1 | 0 | 0 | 0 |
| Guava BBQ | 1.00 oz | 50 | 0 | 0 | 0 | 170 | 13 | 0 | 11 | 0 |
| Jalapeno Slices | 1.00 oz | 5 | 0 | 0 | 0 | 300 | 1 | 1 | 0 | 0 |
| Ketchup | 1.00 oz | 35 | 0 | 0 | 0 | 320 | 8 | 0 | 6 | 0 |
| Mango Chutney | 2.00 oz serving | 30 | 1 | 0 | 0 | 55 | 6 | 0 | 4 | 0 |
| Peppadew Sauce | 1.00 oz | 150 | 16 | 3 | 10 | 90 | 3 | 0 | 3 | 0 |
| Pineapple Rum | 2.00 oz serving | 60 | 0 | 0 | 0 | 50 | 15 | 0 | 10 | 0 |
| Salsa Fuego | 1.00 oz | 5 | 0 | 0 | 0 | 135 | 1 | 0 | 1 | 0 |
| Shredded Cheese Blend | 1.00 oz | 60 | 5 | 3 | 15 | 95 | 1 | 0 | 0 | 3 |
| Smart Balance® Buttery Spread | 1.00 serving | 30 | 3 | 1 | 0 | 30 | 0 | 0 | 0 | 0 |
| Sour Cream | 1.00 oz | 60 | 5 | 3 | 20 | 30 | 2 | 0 | 1 | 1 |
| Spicy Amazon | 1.00 oz | 60 | 2 | 1 | 0 | 290 | 11 | 0 | 9 | 0 |
| Spicy Poyo-Poyo | 1.00 oz | 90 | 9 | 1 | 0 | 230 | 2 | 1 | 1 | 0 |
Desserts |
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| Flan | 4.00 oz | 210 | 9 | 5 | 90 | 550 | 26 | 0 | 26 | 8 |
| Guava Cheesecake Slice | 5.00 oz | 310 | 17 | 10 | 50 | 230 | 36 | 1 | 28 | 5 |
| Tres Leches | 5.00 oz | 380 | 9 | 5 | 70 | 210 | 76 | 0 | 68 | 9 |
Grilled Chicken |
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| 1/2 Chicken | 10.00 oz | 650 | 42 | 12 | 320 | 1160 | 0 | 0 | 0 | 67 |
| 1/4 Chicken Dark Meat | 4.00 oz | 290 | 22 | 6 | 135 | 430 | 0 | 0 | 0 | 24 |
| 1/4 Chicken Dark Meat without Skin | 3.00 oz | 170 | 9 | 3 | 110 | 300 | 0 | 0 | 0 | 21 |
| 1/4 Chicken White Meat | 6.00 oz | 360 | 20 | 6 | 185 | 730 | 0 | 0 | 0 | 43 |
| 1/4 Chicken White Meat without Skin | 5.00 oz | 220 | 8 | 3 | 130 | 670 | 0 | 0 | 0 | 37 |
| Grilled Chicken Breast | 4.00 oz | 150 | 3 | 1 | 85 | 440 | 0 | 0 | 0 | 30 |
Little Pollito Meals |
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| 1/4 Chicken Dark Meat Little Pollito Meal | 5.00 oz | 380 | 24 | 7 | 140 | 520 | 15 | 1 | 3 | 26 |
| Macaroni and Cheese Bowl | 7.00 oz | 460 | 31 | 9 | 30 | 1040 | 34 | 2 | 4 | 13 |
| Mashed Potatoes & Gravy Bowl with Chicken | 14.00 oz | 520 | 25 | 13 | 100 | 1510 | 49 | 5 | 3 | 28 |
| Rice Bow with Chicken Red Beans White Rice | 14.00 oz | 570 | 13 | 5 | 60 | 1400 | 84 | 10 | 1 | 32 |
| Rice Bowl with Chicken Black Beans White Rice | 14.00 oz | 590 | 14 | 5 | 60 | 1210 | 86 | 10 | 1 | 31 |
Meal Sides |
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| Caribbean Chicken Soup Bowl | 17.00 oz | 250 | 4 | 1 | 30 | 1310 | 43 | 6 | 5 | 18 |
| Caribbean Chicken Soup Cup | 8.00 oz | 120 | 2 | 0 | 15 | 650 | 21 | 3 | 2 | 9 |
| Chicken Caesar Salad | 14.00 oz | 630 | 42 | 9 | 165 | 1170 | 15 | 4 | 3 | 52 |
| Chicken Caesar Wrap | 5.00 oz | 350 | 16 | 3 | 65 | 790 | 27 | 2 | 3 | 25 |
| Chicken Chipotle Sandwich | 8.00 oz | 510 | 20 | 3 | 100 | 960 | 44 | 3 | 9 | 38 |
| Chicken Quesadilla Salad | 24.00 oz | 1180 | 69 | 16 | 180 | 2270 | 71 | 9 | 17 | 65 |
| Chicken Quesadilla Salad without Dressing | 21.00 oz | 760 | 27 | 10 | 165 | 1550 | 59 | 9 | 8 | 65 |
| Chicken Quesadilla Wrap | 6.00 oz | 390 | 18 | 6 | 80 | 880 | 28 | 2 | 4 | 30 |
| Classic Chicken Sandwich with Peppadew Sauce | 8.00 oz | 510 | 19 | 3 | 95 | 890 | 46 | 3 | 11 | 38 |
| Flour Tortilla | 1.00 oz | 90 | 2 | 1 | 0 | 220 | 16 | 1 | 0 | 3 |
| Guava BBQ Pork Sandwich | 6.00 oz | 430 | 13 | 4 | 60 | 650 | 52 | 3 | 12 | 27 |
Tropical Drinks |
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| Mango Smoothie TropiChiller® | 13.00 oz | 280 | 7 | 5 | 15 | 70 | 54 | 0 | 46 | 2 |
| Mango Sweet Tea - Regular | 14.00 oz | 150 | 0 | 0 | 0 | 10 | 39 | 0 | 37 | 0 |
| Mango Tea - Regular | 14.00 oz | 10 | 0 | 0 | 0 | 10 | 2 | 0 | 0 | 0 |
| Mango TropiChiller Cream Smoothie | 17.00 oz | 330 | 8 | 5 | 20 | 80 | 63 | 0 | 54 | 2 |
| Mango TropiChiller® | 12.30 oz | 230 | 0 | 0 | 0 | 30 | 58 | 0 | 49 | 0 |
| Pina Colada Smoothie TropiChiller® | 13.00 oz | 290 | 8 | 6 | 15 | 70 | 55 | 1 | 47 | 2 |
| Pina Colada TropiChiller® | 12.30 oz | 240 | 3 | 3 | 0 | 30 | 61 | 2 | 51 | 0 |
| Sangria | 8.00 oz | 170 | 0 | 0 | 0 | 10 | 23 | 0 | 17 | 0 |
| Strawberry Smoothie TropiChiller® | 13.00 oz | 280 | 7 | 5 | 15 | 70 | 54 | 0 | 46 | 2 |
| Strawberry TropiChiller Cream Smoothie | 17.00 oz | 330 | 8 | 5 | 20 | 80 | 63 | 0 | 54 | 3 |
| Strawberry TropiChiller® | 12.00 oz | 230 | 0 | 0 | 0 | 30 | 58 | 0 | 49 | 1 |
Tropical Favorites |
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| Fried Yuca | 4.00 pieces | 350 | 16 | 2 | 0 | 640 | 54 | 3 | 1 | 1 |
| Sweet Plantains | 7.00 oz | 450 | 11 | 2 | 0 | 0 | 85 | 6 | 46 | 3 |
| Yuca Fries | 4.00 oz | 360 | 16 | 2 | 0 | 640 | 54 | 3 | 1 | 1 |
Tropical Trios |
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| Chicken Mojo Roast Pork Guava BBQ Riblets | 18.00 oz | 1180 | 73 | 26 | 395 | 2020 | 24 | 2 | 6 | 107 |
| Chicken Wings Guava BBQ Riblets | 15.00 oz | 1050 | 59 | 20 | 400 | 2300 | 25 | 1 | 5 | 104 |
| Chicken Wings Mojo Roast Pork | 15.00 oz | 900 | 53 | 16 | 330 | 1730 | 23 | 2 | 4 | 82 |
“Create Your Own TropiChop Bowl” is the best choice for a healthy meal because it allows the customer to choose between side, carbohydrates, and protein options. For carbohydrates, healthiest are brown and yellow rice, the former because it’s whole grain, unrefined, and has high fiber content, and the latter for the turmeric – a spice that contains antioxidants and is also anti-inflammatory, anti-bacterial and an antiseptic — which gives it its coloring. Together, brown rice and romaine lettuce are 300 calories with 5g of protein and 9g of fat (2g saturated).
Protein in meat served in fast food restaurants are either coated in fat, oil or butter or deep fried and breaded. Get your Recommended Daily Allowance (RDA) for protein from black beans. If you want meat, the boneless chicken breast will be your best bet for a healthier meal, compared to having the Mojo Roast Pork.
Instead of having dairy fillers like sour cream and cheese that can up the fat level as well as add additional calories, have the vegetables – peppers, sautéed onions, and tomatoes – for 45g with only 3g fat (zero saturated). More Pollo Tropical nutrition facts are on their website at http://www.pollotropical.com for you to use in choosing food items for your meal.
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