The menu’s nutrition info shows wide calorie and sodium ranges, so smart swaps can shrink totals without losing the flavors you like.
Lower Picks
Middle Range
Heavier Items
Smart Swaps
- Choose bowls or salads without shells
- Trade ranch for pico or spicy salsa
- Pick junior fries over large
Trim Calories
Protein Picks
- Chicken taco salad (no shell)
- Soft meat burrito, light sauce
- Add beans to boost fiber
Stay Full
Watch The Salt
- Limit wing sauces
- Go light on dressings
- Split nachos
Balance Sodium
Nutrition Facts At Amigos: What To Know
If you eat here often, you’ve seen how the menu mixes tacos, burritos, burgers, bowls, fries, shakes, and coffeehouse drinks. That range means totals can jump. The brand’s chart lists a soft meat burrito at 500 calories with 1,560 mg of sodium, while a soft pinto burrito lands near 410 calories with much less salt. Nachos stretch higher, and junior fries sit far lower. In short, the spread is wide and easy to steer.
Quick Reference: Popular Items And Numbers
Scan this table before you order. It pulls headline figures from the restaurant’s published sheet so you can compare at a glance.
| Item | Calories | Sodium (mg) |
|---|---|---|
| Soft Meat Burrito | 500 | 1,560 |
| Soft Pinto Burrito | 410 | 860 |
| French Fries | 360 | 770 |
| French Fries — Junior | 240 | 510 |
| French Fries — Large | 480 | 1,020 |
| Mexi Fries | 360 | 510 |
| Spanish Rice | 170 | 470 |
| Chicken Taco Salad | 660 | 1,470 |
| Taco Salad Without Bowl | 410 | 1,360 |
| Blended Frappe — Mocha | 310 | 120 |
| Boneless Wings — Buffalo (4 pc.) | 400 | 1,610 |
| Boneless Wings — Sweet BBQ (4 pc.) | 510 | 750 |
These numbers come straight from the brand’s nutrition list (menu chart), and sizes or recipes can vary by market. For a neutral reference point, a basic beef taco on a corn tortilla with cheese sits around 250 calories per typical serving from a standard dataset (taco profile). That baseline helps you compare a taco to a burrito or a bowl with similar fillings.
How To Build A Better Order
Start with the base. Tortillas and shells bring heft; a bowl trims that right away. If you like a salad, skipping the edible shell can cut hundreds of calories and a chunk of salt while keeping protein and crunch. Salsa adds flavor for almost no fat, so trade creamy dips for pico when you can.
Choose your protein. Chicken or steak holds more protein per bite than refried beans, yet both paths can work. Try half portions when the burrito feels large. Split heavier picks such as nachos with a friend. Small changes like these stack up fast.
Watch the extras. Ranch, spicy cheese sauce, and dressings push totals. A single 28-gram cup of ranch is listed at 90 calories and 390 mg sodium. That’s an easy place to trim without losing the core taste of your meal.
Make The Math Work For You
Think in ranges, not absolutes. For sides, junior fries sit around 240 calories while a large climbs to 480. For mains, a soft pinto burrito lands in the low 400s while nachos and double burgers run much higher. When you want dessert or a sweet drink, balance with a lighter main and a simple side of rice.
Portion Moves That Help
- Pick small sides and add salsa for volume.
- Split big plates; half now, half later.
- Order water or unsweet tea with heavier meals.
- Choose grilled or chicken versions where available.
- Ask for light sauce and extra pico.
Reading The Numbers The Right Way
Calories offer a quick guide, but salt and protein matter too. The chart shows many mains above 1,000 mg sodium. If you’re watching blood pressure, plan the rest of your day around that. On the flip side, protein helps with fullness; salads with chicken or bowls with meat and beans land well for staying power.
When a category shows a wide spread, hunt for the light outliers. Spanish rice is a handy filler around 170 calories. The chicken taco salad without the shell brings strong protein at a lower total than the full shell version. Those swaps make a difference across a week.
You can also compare to a standard taco profile from a large nutrient database to sanity-check orders at any location. If a build seems far above a typical taco baseline, it’s a sign to tweak sauces, sides, or size.
Real-World Combos That Fit
Here are balanced sets that keep flavor and rein in totals. Use them as templates and swap in your favorites.
Light Lunch Crowd-Pleaser
Soft pinto burrito, junior fries, and water. You’ll sit near the mid-range for calories and keep salt under the heavier picks. If you want a sweet sip, pair with a small mocha-style drink and skip the fries.
Protein-Forward Plate
Chicken taco salad without the shell plus a side of rice. You’ll get strong protein with fewer add-ons. Add pico or spicy salsa to dial up flavor for almost no extra calories.
Share-And-Snack Night
Split a small order of boneless wings and add chips ’n cheese for the table. Build your own bowl with lean add-ons if you need a personal main. Share sauces and keep bottles off the tray so you pour less by default.
When To Check The Chart
Seasonal items and promos change fast. Before you lock in a pick, look at the source sheet for the exact item name and serving size. It lists calories, carbs, fat, protein, and sodium for each entry. If an item isn’t listed, ask staff for current details or steer to a listed staple.
Where The Numbers Come From
The figures in the tables and callouts reference the restaurant’s posted nutrition page, which covers mains, sides, sauces, and sweets. For a neutral cross-check on common items like a basic taco, a large public nutrient database provides a reliable baseline from lab-analyzed entries. Linking both helps you translate a branded build into a simple food model you know.
Menu Categories And Typical Ranges
Use this second table to think in categories. It groups common orders and lists rough calorie and sodium spans based on the current sheet.
| Category | Calories | Sodium (mg) |
|---|---|---|
| Salads (no shell) | 290–580 | 950–1,100+ |
| Salads (with shell) | 410–730 | 1,360–1,880 |
| Burritos | 410–660 | 860–1,560 |
| Burgers | 370–850 | 740–1,620 |
| Sides (potatoes) | 200–550 | 280–1,020 |
| Nachos | 760–1,040+ | 690–2,040 |
| Wings (4–12 pc.) | 400–1,420 | 750–3,530 |
| Shakes & Frappes | 250–530 | 110–290 |
| Rice & Beans | 170–190 | 470–490 |
| Dressings (per 28 g) | 90–380 | 160–390 |
Simple Rules That Hold Up
Pick A Base That Fits
Bowls trim tortilla calories. Salads without a shell do the same while keeping crunch from veggies.
Choose Sauces With Care
Set ranch and creamy dips to “light.” Go big on pico and spicy salsa for punch with minimal fat.
Size Matters
Order juniors or shareable sides. That one step can save hundreds of calories and plenty of salt.
Balance Your Day
Pick the flavors you came for, then even things out later. A lighter breakfast or dinner keeps daily totals steady.
Sources And Cross-Checks
Dive into the restaurant’s chart for exact entries and compare common builds to a well-known nutrient database when you want a second lens. Both links open in a new tab for easy reference inside this guide.