El Zarape Mexican Restaurant Nutrition and Calories is something you need to check before you order that giant burrito. El Zarape serves traditional Mexican fare where the salsa bar is free but the enchilada plates with rice and beans typically run 800 to 1,100 calories. You don’t have to guess your way through the menu, because we have broken down the numbers for you right here.
Most people walk into El Zarape thinking they will get a light meal. The truth is that the portions are generous, and the calories add up fast. You can still eat here and stay on track, but you need to know what to look for. Let’s get into the specifics so you can make a smart choice.
El Zarape Mexican Restaurant Nutrition And Calories
When you look at the menu, you will see a lot of fried items, cheese, and sour cream. Those three things are the biggest calorie drivers. A standard plate with two enchiladas, rice, and beans will usually land you around 900 calories before you even touch the chips.
The chips and salsa are not free in terms of your daily budget. A basket of tortilla chips can easily be 400 to 600 calories. If you eat the whole basket with the free salsa bar, you have already eaten a full meal. You need to decide if that is worth it or if you should ask the server to skip the chips.
Calorie Counts For Popular Menu Items
Here is a quick look at the typical calorie ranges for the most ordered items. These numbers are based on standard recipes and portion sizes. Your actual meal might vary a little depending on the location and how heavy-handed the cook is with the cheese.
- Chicken Enchilada Plate: 850 to 1,100 calories
- Beef Taco Plate (3 tacos): 700 to 900 calories
- Carne Asada Plate: 750 to 950 calories
- Chicken Burrito: 900 to 1,200 calories
- Bean and Cheese Burrito: 600 to 800 calories
- Quesadilla (full size): 800 to 1,000 calories
- Chile Relleno Plate: 1,000 to 1,300 calories
- Tostada Salad (with shell): 700 to 900 calories
You will notice that the fried items are always higher. The chile relleno is basically a fried pepper stuffed with cheese. That is a heavy meal. If you are counting calories, you should probably skip that one or split it with a friend.
How To Order Low Calorie At El Zarape
You do not have to give up Mexican food to eat healthy. You just have to be smart about your choices. The good news is that El Zarape will let you customize almost anything. You just have to ask.
- Ask for corn tortillas instead of flour. Corn tortillas are smaller and have fewer calories.
- Request no cheese or light cheese on your plate. This can save you 100 to 200 calories.
- Skip the sour cream entirely. Sour cream adds about 60 calories per tablespoon, and they usually give you two or three tablespoons.
- Choose grilled chicken or shrimp instead of beef or carnitas. The grilled options are leaner.
- Ask for extra lettuce, pico de gallo, and salsa instead of cheese and guacamole.
- Order a side of black beans instead of refried beans. Refried beans are cooked with lard or oil.
- Skip the rice or ask for a half portion. The rice is usually cooked with oil and adds about 200 calories.
These small changes can cut your meal down to 500 or 600 calories. That is a huge difference. You can still enjoy the flavors without blowing your whole day.
Nutritional Breakdown Of The Sides
The sides are where hidden calories live. People think they are being good by ordering a side salad, but then they drown it in ranch dressing. The same goes for the rice and beans that come with your plate.
A standard serving of Mexican rice is about 200 to 250 calories. That is not terrible, but it is mostly empty carbs. The refried beans are around 150 to 200 calories per half cup. If you eat both sides, you are adding almost 400 calories to your main dish.
The pico de gallo is your best friend. It is basically tomatoes, onions, and cilantro. It has almost no calories and adds a ton of flavor. The same goes for the fresh salsa from the bar. Just be careful with the creamy sauces and the queso dip.
Hidden Sodium And Fat Concerns
Calories are not the only thing you need to worry about. The sodium levels at El Zarape are very high. A single plate can have 1,500 to 2,000 milligrams of sodium. That is close to your entire daily recommended limit.
If you have high blood pressure or you are watching your salt intake, you need to be careful. You can ask for your food to be prepared without added salt. You can also skip the chips, which are heavily salted. Drink plenty of water with your meal to help flush out the extra sodium.
The fat content is also a concern. Many items are cooked in oil or lard. The cheese and sour cream add saturated fat. A typical plate can have 40 to 60 grams of total fat. That is a lot for one meal.
Healthy Menu Swaps That Actually Work
You can make some easy swaps that will not ruin the taste of your meal. Here are some of the best options that people actually use when they go to El Zarape.
- Get a grilled chicken salad without the fried shell. Ask for it in a bowl.
- Order the fajitas and skip the tortillas. Eat the meat and veggies with a fork.
- Choose the shrimp cocktail instead of a heavy plate. It is lighter and full of protein.
- Get a single taco with a side of black beans instead of the three-taco plate.
- Ask for your burrito in a bowl. You skip the giant flour tortilla and save 300 calories.
These swaps are not complicated. You just have to be willing to ask for what you want. The staff is usually happy to accommodate you. They would rather you enjoy your meal and come back than feel guilty about eating there.
What About The Kids Menu
The kids menu at El Zarape is not always healthier. A kids cheese quesadilla with fries can still be 600 calories. That is a lot for a small child. You might want to order a kids taco with fruit or beans instead.
You can also split a regular meal between two kids. The portions are big enough. This saves money and calories. Just ask for an extra plate and some extra tortillas.
Tips For Tracking Your Meal
If you are using a calorie tracking app, you can log your meal manually. Most apps do not have El Zarape in their database. You will need to estimate based on similar dishes from other Mexican restaurants.
Here is a simple way to track your meal:
- Log the main protein (chicken, beef, shrimp) at about 300 to 400 calories.
- Add 200 calories for rice and 150 calories for beans.
- Add 100 calories for cheese and sauces.
- Add 50 calories for salsa and pico de gallo.
- Add 400 calories if you ate the chips.
This gives you a rough estimate. It is better than guessing that you ate “a lot” and then giving up on your diet. Being honest with yourself is the first step to staying on track.
Frequently Asked Questions
Is El Zarape food healthy?
It can be, if you make the right choices. Grilled items with corn tortillas and extra veggies are decent. Fried items with lots of cheese are not. You have to be selective.
How many calories are in a chicken burrito at El Zarape?
A standard chicken burrito is usually between 900 and 1,200 calories. The flour tortilla and the rice inside are the main calorie sources. You can reduce this by ordering a burrito bowl instead.
Can I eat at El Zarape on a low carb diet?
Yes, you can. Order fajitas without the tortillas. Ask for extra lettuce and guacamole. Skip the rice and beans. This keeps your carb count low while still giving you a filling meal.
What is the lowest calorie item on the menu?
The grilled chicken salad without the fried shell is probably your best bet. You can also go with a simple taco on a corn tortilla with just meat, onions, and cilantro. That will be under 400 calories.
Does El Zarape have nutritional information available?
Most locations do not have printed nutritional info. You have to ask the staff or estimate based on standard Mexican food nutrition. This guide gives you a good starting point for your tracking.
Final Thoughts On Eating Smart
You can enjoy El Zarape without wrecking your diet. The key is to plan ahead and make smart swaps. Do not walk in starving and order the first thing you see. Take a minute to look at the menu and decide what you are going to order.
Remember that the chips are the enemy. If you can skip them, you will save yourself 500 calories right off the bat. Drink water or unsweetened tea instead of soda. These small decisions add up over time.
El Zarape Mexican Restaurant Nutrition and Calories is not a mystery anymore. You have the numbers and the tips you need. The next time you go, you can order with confidence. You know what you are getting and you know how to make it work for your goals. Enjoy your meal and feel good about your choices.