El Pollo Loco is a popular fast food chain that specializes in fire-grilled chicken. When watching your calorie intake, it’s important to know how many calories are in each menu item. This article will provide a detailed breakdown of the calories in different pieces of chicken from El Pollo Loco.
An Overview of El Pollo Loco’s Chicken
El Pollo Loco serves a variety of chicken entrees using their signature marinated, fire-grilled chicken. Their chicken is available in the form of breasts, thighs, legs, wings, and chopped/shredded chicken. It can be ordered on its own or as part of dishes like tacos, salads, bowls, and burritos.
El Pollo Loco chicken is first marinated in a proprietary blend of citrus, garlic, and Mexican spices. This marinade helps keep the chicken juicy and infuses it with flavor. The chicken is then grilled over an open flame, which gives it a smoky, char-grilled taste.
When ordering chicken at El Pollo Loco, the number of calories will vary depending on the cut of chicken, portion size, and any sauces or toppings added to it. In general, white meat like chicken breasts and wings will be lower in calories than dark meat like thighs and legs.
Calories in El Pollo Loco Grilled Chicken Breast
Chicken breasts are one of the leanest cuts of chicken available at El Pollo Loco. They are an excellent source of protein while still being relatively low in calories compared to other menu options.
Here are the calories for El Pollo Loco’s grilled chicken breasts:
| Menu Item | Calories |
|---|---|
| 1 Grilled Chicken Breast (Boneless) | 230 calories |
| 2 Grilled Chicken Breasts (Boneless) | 460 calories |
| 3 Grilled Chicken Breasts (Boneless) | 690 calories |
| 4 Grilled Chicken Breasts (Boneless) | 920 calories |
As you can see, a single boneless, grilled chicken breast from El Pollo Loco contains 230 calories. That number doubles to 460 calories for an order of 2 chicken breasts, and so on as the portion size increases.
Chicken breasts are an excellent source of lean protein while still being relatively low in saturated fat and calories. Ordering grilled chicken breasts without any additional toppings or sauce is one of the healthiest options at El Pollo Loco.
Calories in El Pollo Loco Grilled Chicken Thighs
Chicken thighs are higher in calories than chicken breasts due to their higher fat content. However, the fat in chicken thighs is mostly unsaturated fat, which is considered the “healthier” type of fat compared to saturated fat.
Here are the calories for grilled chicken thighs from El Pollo Loco:
| Menu Item | Calories |
|---|---|
| 1 Grilled Chicken Thigh | 210 calories |
| 2 Grilled Chicken Thighs | 420 calories |
| 3 Grilled Chicken Thighs | 630 calories |
| 4 Grilled Chicken Thighs | 840 calories |
A single grilled chicken thigh from El Pollo Loco has 210 calories. Two thighs would be 420 calories, three thighs 630 calories, and so on. While thighs are slightly higher in calories than breasts, they still provide an excellent source of protein and other nutrients.
Calories in El Pollo Loco Grilled Chicken Legs
Chicken legs are very similar to thighs in terms of their calorie content and nutritional value.
Here are the calories for El Pollo Loco’s flame-grilled chicken legs:
| Menu Item | Calories |
|---|---|
| 1 Chicken Leg | 210 calories |
| 2 Chicken Legs | 420 calories |
| 3 Chicken Legs | 630 calories |
| 4 Chicken Legs | 840 calories |
A single chicken leg from El Pollo Loco contains 210 calories. Like thighs, legs are slightly higher in calories than chicken breasts due to their higher fat content. But they still provide plenty of protein, vitamins, and minerals.
Calories in El Pollo Loco Chicken Wings
Chicken wings are often served as appetizers or snacks. They are higher in calories than other cuts of chicken when comparing equal weights. However, wing portions are often smaller since they contain less overall edible meat.
Here are the calories for El Pollo Loco’s grilled chicken wings:
| Menu Item | Calories |
|---|---|
| 6 Piece Chicken Wings | 550 calories |
| 12 Piece Chicken Wings | 1100 calories |
As you can see, a 6-piece order of grilled chicken wings from El Pollo Loco contains 550 calories total. A larger 12-piece order doubles that to 1100 calories. Despite being higher in calories per ounce compared to other cuts of chicken, wings can still fit into a healthy diet when enjoyed in moderation.
Calories in Chopped/Shredded El Pollo Loco Chicken
In addition to ordering whole chicken pieces, El Pollo Loco also offers chopped and shredded grilled chicken. This is perfect for items like salads, bowls, burritos, and tacos when you don’t want a whole chicken breast or thigh.
Here are the calories for chopped/shredded chicken from El Pollo Loco:
| Menu Item | Calories |
|---|---|
| 1/2 Cup Shredded Chicken | 120 calories |
| 1 Cup Shredded Chicken | 240 calories |
| 1.5 Cups Shredded Chicken | 360 calories |
| 2 Cups Shredded Chicken | 480 calories |
A 1/2 cup of shredded chicken from El Pollo Loco contains 120 calories. Increasing the portion size to 1 cup bumps that up to 240 calories. Larger portion sizes like 1.5 cups and 2 cups contain 360 and 480 calories respectively.
When adding chopped/shredded chicken to entrees, be mindful of portion sizes. While small amounts can add flavor and protein, larger portions will quickly increase the total calorie count.
Lowest Calorie El Pollo Loco Chicken Options
If you are trying to watch your calorie intake, here are some of the lowest calorie chicken options at El Pollo Loco:
- 1 Grilled Chicken Breast (230 calories)
- 6 Piece Grilled Chicken Wings (550 calories)
- 1/2 Cup Shredded Chicken (120 calories)
- Chicken Tostada without dressing or cheese (230 calories)
- Classic Chicken Taco without cheese or sour cream (170 calories)
Sticking to grilled chicken breasts, wings, and shredded chicken in smaller portions are some of the best ways to cut calories at El Pollo Loco. Avoid adding high-calorie sauces and toppings like cheese, sour cream, or dressing to keep the calorie content down.
Highest Calorie El Pollo Loco Chicken Options
On the opposite end, here are some chicken dishes at El Pollo Loco that are highest in calories:
- Chicken Avocado Gordita (720 calories)
- Chicken Tostada Salad (590-830 calories depending on dressing)
- Grande Chicken Burrito (1120 calories)
- Chicken Taquitos (370-830 calories for 3-5 taquitos)
- Chicken Nachos (960 calories)
Dishes that feature larger portion sizes, creamy sauces, cheese, and fried shells are typically highest in calories. Building your entree around grilled chicken and skipping high-calorie toppings is the best way to cut down on calories.
How to Order Lower Calorie Chicken at El Pollo Loco
Here are some tips for ordering lower calorie chicken dishes at El Pollo Loco:
- Opt for grilled chicken breasts, wings, or shredded chicken
- Skip cheese, sour cream, avocado, and creamy dressings
- Order corn tortillas instead of flour tortillas
- Choose salsa, pico de gallo, or fresh tomato as toppings instead of sauce
- Opt for salads instead of burritos and bowls
- Order a side of steamed veggies instead of rice and beans
- Avoid menu items that are fried like chimichangas and taquitos
- Order smaller taco sizes instead of full entrees
- Use hot sauce instead of creamy dressings and dips
Being mindful of portions and making smart swaps for lower calorie ingredients can help you enjoy El Pollo Loco’s delicious chicken while still sticking to your nutrition goals.
Nutritional Benefits of El Pollo Loco Chicken
Aside from being relatively low in calories, El Pollo Loco’s fire-grilled chicken also provides many beneficial nutrients:
- Protein: Excellent source of lean protein to help build/maintain muscle and keep you full.
- Iron: Important for healthy blood and transporting oxygen.
- Zinc: Supports immune health and cell growth.
- B Vitamins: Important for energy production and focus.
- Selenium: Potent antioxidant that protects cells from damage.
As long as you watch your portion sizes and accompaniments, El Pollo Loco’s chicken delivers a good amount of protein and key micronutrients for relatively minimal calorie cost.
Conclusion
When ordering chicken from El Pollo Loco, grilled chicken breasts are the leanest option at just 230 calories for one breast. Chicken thighs, legs, and wings are slightly higher in calories, ranging from 210-550 calories depending on the portion. Chopped and shredded chicken can be a great lower calorie option when enjoyed in 1/2 – 1 cup portions.
To keep your meal lowest in calories, avoid fried menu items, skip high-calorie sauces and toppings, watch your portion sizes, and substitute veggies for starchy sides. An order of grilled chicken from El Pollo Loco can be a nutritious and protein-packed part of an overall healthy diet when ordered mindfully.
