Pit StopPollo Tropical: high-protein, low-calorie picks
Here are the 167 Pollo Tropical items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Pollo Tropical publishes (see the source).
132 items are 400 calories or less. 23 have 30 g of protein or more. The most protein at 400 calories or less is Chicken (1/4 white) (43 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken (1/4 white)6.0 oz | 360 | 43 | 0 | 20 |
| Mojo Roast Pork with Sauteed Onions7.5 oz | 370 | 39 | 2 | 22 |
| Chicken (1/4 white) without Skin4.8 oz | 220 | 37 | 0 | 8 |
| Churrasco Steak with Chimichurri4.0 oz | 270 | 25 | 3 | 18 |
| Guava BBQ Pork Sandwich5.8 oz | 390 | 25 | 42 | 14 |
| Chicken (1/4 dark)4.0 oz | 290 | 24 | 0 | 22 |
| Caribbean Chicken Soup - Bowl17.0 oz | 300 | 22 | 41 | 5 |
| Chicken (1/4 dark) without Skin3.1 oz | 170 | 21 | 0 | 9 |
| Caribbean Chicken Soup - Cup13.6 oz | 240 | 18 | 33 | 5 |
| Crispy Chicken Breast3.6 oz | 180 | 13 | 19 | 5 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Breast, Mac & Cheese (Kids)11.9 oz | 530 | 45 | 34 | 28 |
| Chicken Breast, Black beans, White rice (Kids)11.5 oz | 440 | 39 | 61 | 10 |
| Grilled Chicken Sandwich with Chipotle Mayo6.8 oz | 440 | 35 | 35 | 24 |
| Grilled Chicken Sandwich with Cilantro Garlic6.8 oz | 440 | 35 | 34 | 23 |
| Crispy Chicken Sandwich with Chipotle Mayo6.9 oz | 510 | 19 | 49 | 26 |
| Crispy Chicken Sandwich with Cilantro Garlic6.9 oz | 510 | 19 | 49 | 25 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Chicken (1/4 white) without Skin4.8 oz | 220 | 37 | 16.8 |
| Chicken (1/4 dark) without Skin3.1 oz | 170 | 21 | 12.4 |
| Chicken (1/4 white)6.0 oz | 360 | 43 | 11.9 |
| Chicken (1/4 white) and Mojo Roast Pork w/ Sauteed Onions13.5 oz | 730 | 82 | 11.2 |
| Mojo Roast Pork with Sauteed Onions7.5 oz | 370 | 39 | 10.5 |
| Chicken (1/2)9.9 oz | 650 | 67 | 10.3 |
| Chicken (1/4 dark) and Mojo Roast Pork w/ Sauteed Onions11.5 oz | 660 | 63 | 9.5 |
| Churrasco Steak with Chimichurri4.0 oz | 270 | 25 | 9.3 |
| Chicken Breast, Black beans, White rice (Kids)11.5 oz | 440 | 39 | 8.9 |
| Chicken Breast, Mac & Cheese (Kids)11.9 oz | 530 | 45 | 8.5 |
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Questions
What item under 1,000 calories has the most protein at Pollo Tropical?
Chicken (1/4 white) and Mojo Roast Pork w/ Sauteed Onions (13.5 oz): 82 g protein, 730 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Pollo Tropical?
At 400 calories or less, the most protein comes from Chicken (1/4 white) (6.0 oz): 43 g protein, 360 calories; Mojo Roast Pork with Sauteed Onions (7.5 oz): 39 g protein, 370 calories; Chicken (1/4 white) without Skin (4.8 oz): 37 g protein, 220 calories.
Where do these Pollo Tropical numbers come from?
From the nutrition information Pollo Tropical publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.