64 of 93 food orders · Updated
Pollo Tropical orders under 500 calories
64 Pollo Tropical orders come in under 500 calories. Here they are, most protein first.
Pollo Tropical under 500 calories
Every Pollo Tropical order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Boneless Chicken Breast (Large) | — | 254 | 61 g | 11 g | 6 g |
| Grilled Chicken Breast (2) | Entrées | 240 | 59 g | 10 g | 6 g |
| Grilled Chicken Breast (2) - Family Add On | Entrées | 240 | 58 g | 10 g | 6 g |
| Boneless Chicken Breast and Mojo Roast Pork (Regular) | Entrées | 290 | 49 g | 5 g | 13 g |
| Chicken (¼ white) | Entrées | 360 | 43 g | 0 g | 20 g |
| Mojo Roast Pork (Large) | Entrées | 330 | 39 g | 0 g | 20 g |
| Mojo Roast Pork with Sauteed Onions | Entrées | 370 | 39 g | 2 g | 22 g |
| Chicken Breast, Black beans, White rice | Salads & Bowls | 440 | 39 g | 61 g | 10 g |
| Chicken (¼ white) without Skin | Entrées | 220 | 37 g | 0 g | 8 g |
| Grilled Chicken Sandwich with Chipotle Mayo | Sandwiches & Wraps | 440 | 35 g | 35 g | 24 g |
| Grilled Chicken Sandwich with Cilantro Garlic | Sandwiches & Wraps | 440 | 35 g | 34 g | 23 g |
| Boneless Chicken Breast (Small) | — | 132 | 32 g | 6 g | 3 g |
| Grilled Chicken for Caesar Salad | Sandwiches & Wraps | 120 | 29 g | 5 g | 3 g |
| Grilled Chicken Strips | Entrées | 120 | 29 g | 5 g | 3 g |
| Boneless Chicken Breast (Regular) | Entrées | 120 | 25 g | 4 g | 3 g |
| Churrasco Steak with Chimichurri | Entrées | 270 | 25 g | 3 g | 18 g |
| Churrasco Steak (Large) | Entrées | 270 | 25 g | 3 g | 18 g |
| Guava BBQ Pork Sandwich | Sandwiches & Wraps | 390 | 25 g | 42 g | 14 g |
| Chicken (¼ dark) | Entrées | 290 | 24 g | 0 g | 22 g |
| Chicken (drumstick & thigh) | Entrées | 290 | 24 g | 0 g | 22 g |
| Caribbean Chicken Soup (Bowl) | Sandwiches & Wraps | 300 | 22 g | 41 g | 5 g |
| Chicken (¼ dark) without Skin | Entrées | 170 | 21 g | 0 g | 9 g |
| Mojo Roast Pork (Regular) | Entrées | 170 | 19 g | 0 g | 10 g |
| Caribbean Chicken Soup (Cup) | Sandwiches & Wraps | 240 | 18 g | 33 g | 5 g |
| Mac & Cheese (Regular) | Salads & Bowls | 390 | 15 g | 28 g | 24 g |
| Black Beans (Large) | Salads & Bowls | 280 | 14 g | 41 g | 8 g |
| Crispy Chicken Breast | Entrées | 180 | 13 g | 19 g | 5 g |
| Churrasco Steak (Regular) | Entrées | 200 | 13 g | 2 g | 16 g |
| Cuatro Leches | Desserts | 430 | 12 g | 56 g | 19 g |
| Mac & Cheese (Individual) | Sides | 290 | 11 g | 21 g | 18 g |
| Black Beans (Individual) | Sides | 216 | 10 g | 30 g | 5 g |
| Black Beans (Platter) | Sides | 216 | 10 g | 30 g | 5 g |
| Yellow Rice with Veg (Large) | Salads & Bowls | 480 | 10 g | 91 g | 7 g |
| Black Beans (Regular) | Salads & Bowls | 180 | 9 g | 25 g | 5 g |
| Flan | Desserts | 210 | 8 g | 26 g | 9 g |
| Cheesy Yuca Bites (Individual) | — | 370 | 8 g | 41 g | 20 g |
| Brown Rice (Large) | Salads & Bowls | 450 | 8 g | 76 g | 13 g |
| Romaine / Yellow Rice w/ Veg (Large) | Salads & Bowls | 320 | 7 g | 61 g | 5 g |
| Romaine Lettuce / White Rice (Large) | Salads & Bowls | 330 | 7 g | 66 g | 5 g |
| White Rice (Regular) | Salads & Bowls | 350 | 7 g | 71 g | 6 g |
| White Rice (Platter) | Sides | 350 | 7 g | 71 g | 6 g |
| Caesar Salad - add protein choice | Sandwiches & Wraps | 380 | 7 g | 12 g | 35 g |
| Romaine Lettuce / Brown Rice (Large) | Salads & Bowls | 280 | 6 g | 47 g | 8 g |
| Cheesy Plantain Bites (Individual) | — | 280 | 6 g | 32 g | 14 g |
| Brown Rice (Regular) | Salads & Bowls | 300 | 6 g | 51 g | 9 g |
| Brown Rice (Platter) | Sides | 300 | 6 g | 51 g | 9 g |
| Yellow Rice with Veg (Regular) | Salads & Bowls | 320 | 6 g | 61 g | 5 g |
| Yellow Rice with Vegetables (Platter) | Sides | 320 | 6 g | 61 g | 5 g |
| Kernel Corn (Individual) | Sides | 160 | 5 g | 26 g | 5 g |
| Caesar Salad (Individual) | Sides | 340 | 5 g | 8 g | 32 g |
| Caesar Salad w/o Dressing - add protein choice | Sandwiches & Wraps | 90 | 4 g | 11 g | 4 g |
| Yellow Rice with Vegetables (Individual) | Sides | 170 | 4 g | 34 g | 3 g |
| Romaine Lettuce / White Rice (Regular) | Salads & Bowls | 190 | 4 g | 39 g | 3 g |
| Romaine / Yellow Rice w/ Veg (Regular) | Salads & Bowls | 190 | 4 g | 37 g | 3 g |
| Brown Rice (Individual) | Sides | 200 | 4 g | 34 g | 6 g |
| White Rice (Individual) | Sides | 240 | 4 g | 47 g | 4 g |
| French Fries (Individual) | Sides | 340 | 4 g | 40 g | 18 g |
| Balsamic Tomatoes (Family) | Sides | 482 | 4 g | 40 g | 36 g |
| Romaine Lettuce / Brown Rice (Regular) | Salads & Bowls | 160 | 3 g | 28 g | 5 g |
| Chocolate Chip Cookie | Desserts | 230 | 3 g | 27 g | 11 g |
| Sweet Plantains (Individual) | — | 450 | 3 g | 85 g | 11 g |
| Avocado | Salads & Bowls | 100 | 1 g | 5 g | 10 g |
| Balsamic Tomatoes (Individual) | Sides | 120 | 1 g | 10 g | 9 g |
| Fried Yuca (Regular) | — | 320 | 1 g | 46 g | 14 g |
The full Pollo Tropical menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Pollo Tropical included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures are those published by Pollo Tropical for its standard menu items, as compiled in the Cindar restaurant database.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Pollo Tropical and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Pollo Tropical; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.