Is El Pollo Loco Double Chicken Avocado Salad Healthy? Complete Nutrition Breakdown

Are you trying to eat healthier but still crave something satisfying? I’ve been there too! Recently I discovered El Pollo Loco’s Double Chicken Avocado Salad and wanted to know if it’s actually as good for you as it sounds. Let’s dive into the complete nutritional breakdown of this popular menu item and see if it deserves a spot in your healthy eating plan.

Nutrition Facts at a Glance

The Double Chicken Avocado Salad (without dressing) from El Pollo Loco contains:

*Based on a 2000 calorie daily diet

Why This Salad Stands Out

I gotta say, the first thing that caught my attention was the protein content. A whopping 48 grams of protein in one salad! That’s more protein than most protein shakes or chicken breast servings. As someone who’s always looking for high-protein options when eating out, this is pretty impressive.

The salad is also relatively low in carbs (only 14g) while providing a good amount of fiber (6g). This combination makes it a solid choice for folks watching their carb intake or following low-carb diets

Calorie Breakdown

The 370 calories in this salad come from:

• Protein: 48g × 4 calories = 192 calories (about 52%)
• Fat: 15g × 9 calories = 135 calories (about 36%)
• Carbs: 14g × 4 calories = 56 calories (about 15%)

This distribution shows that most of the calories come from protein, followed by fat, with carbs making up the smallest portion – pretty rare for restaurant food!

How Long Would It Take to Burn Off?

According to CalorieKing, you’d need to engage in:

• Swimming: 31 minutes
• Jogging: 42 minutes
• Cycling: 57 minutes
• Walking: 103 minutes

These calculations are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual burn time may vary depending on your own metrics.

The Good Stuff

High Protein Content

The 48g of protein is seriously impressive for a salad! This comes mainly from the double portion of fire-grilled chicken. High protein meals help with:

• Muscle maintenance and growth
• Feeling fuller longer
• Steady blood sugar levels
• Higher metabolic rate

Good Fiber Content

With 6g of fiber (24% of your daily needs), this salad supports:

• Digestive health
• Prolonged feeling of fullness
• Stable blood sugar
• Healthier cholesterol levels

Healthy Fats

The 15g of fat includes heart-healthy monounsaturated fats from avocado. These fats:

• Support brain health
• Help absorb fat-soluble vitamins
• Contribute to feeling satisfied
• Support hormone production

No Trans Fat

The salad contains 0g trans fat, which is excellent since trans fats are associated with increased heart disease risk.

The Not-So-Good Stuff

Sodium Content

The 900mg of sodium represents 38% of the recommended daily intake. This is something to be aware of, especially if you’re watching your sodium intake for health reasons like high blood pressure.

Saturated Fat

At 5g (25% DV), the saturated fat content is moderate. While not terrible, it’s worth noting if you’re trying to limit saturated fat consumption.

Cholesterol

With 160mg (53% DV), the cholesterol content is relatively high. However, dietary cholesterol doesn’t affect blood cholesterol levels as much as once thought, so this may not be a major concern for most people.

How It Compares to Other El Pollo Loco Options

Looking at El Pollo Loco’s menu, the Double Chicken Avocado Salad is one of their healthiest options:

The Double Chicken Avocado Salad has fewer calories, lower carbs, and higher protein than most other menu items. It’s a particularly good choice if you’re following a lower-carb or higher-protein eating pattern.

Watch Out for the Dressing!

Remember that the nutrition facts above are for the salad WITHOUT dressing. Adding dressing can significantly change the nutritional profile:

• Creamy Cilantro Dressing: Adds 320 calories and 35g fat
• Lite Creamy Cilantro Dressing: Adds 60 calories and 5g fat
• Ranch Dressing: Adds 220 calories and 24g fat
• Citrus Vinaigrette: Adds 70 calories and 4g fat

The best option is the Lite Creamy Cilantro or Citrus Vinaigrette if you need dressing. Better yet, ask for it on the side and use sparingly.

Who Should Consider This Salad?

This salad is particularly well-suited for:

1. Fitness enthusiasts – The high protein content supports muscle maintenance and growth
2. People watching their carbs – With only 14g of carbs, it fits well into low-carb plans
3. Weight management – At 370 calories, it’s filling without being calorie-dense
4. Busy professionals – It provides balanced nutrition in a convenient fast-food option

Who Should Consider Other Options?

The Double Chicken Avocado Salad might not be ideal for:

1. Those on sodium-restricted diets – The 900mg sodium might be too high
2. Vegans/vegetarians – Obviously, this chicken-based dish isn’t suitable
3. Those with very low fat diets – At 15g of fat, some might prefer even leaner options

How to Make It Even Healthier

If you wanna optimize this already-healthy choice further:

1. Skip the dressing or use just a small amount of the lighter options
2. Ask for extra veggies if available
3. Consider sharing it if you’re not super hungry (it’s pretty filling!)
4. Pair it with water instead of sugary drinks

My Personal Experience

I’ve ordered this salad several times during lunch breaks, and I gotta say it’s one of the more filling fast food options I’ve tried. The double portion of chicken really makes a difference – I don’t find myself hungry again an hour later like with some other “healthy” fast food.

The avocado adds a nice creaminess that almost makes you forget you’re not using dressing. And the combo of protein and fiber keeps me energized through afternoon meetings without the usual post-lunch crash.

Is It Worth It?

For 370 calories, you’re getting a nutrient-dense meal with excellent macros. The 48g of protein alone makes this a standout option among fast food choices. When you compare it to other salads at similar restaurants, the Double Chicken Avocado Salad offers more protein and fewer carbs than many competitors.

The price point is reasonable for what you’re getting – especially considering the double portion of chicken and the inclusion of avocado (which isn’t cheap!).

The Bottom Line

El Pollo Loco’s Double Chicken Avocado Salad without dressing is a nutritional powerhouse that can fit into many healthy eating plans. With 370 calories, 48g protein, 14g carbs, and 15g fat, it offers an impressive nutritional profile for a fast-food option.

Its strengths are definitely the high protein content, good fiber, and relatively low carb count. The main concerns are sodium and cholesterol, though these may not be issues for everyone.

If you’re looking for a convenient, satisfying meal that won’t derail your nutrition goals, this salad is definitely worth considering. Just be mindful about the dressing, or skip it altogether to keep the nutrition profile optimal.

Frequently Asked Questions

Q: Can I eat this salad on keto?
A: With only 14g of carbs (and 6g of that being fiber), this salad could potentially fit into a keto diet, especially if you’re allowing 20-30g of net carbs per day.

Q: Is this salad gluten-free?
A: The salad itself appears to be gluten-free, but you should always check with the restaurant about cross-contamination if you have celiac disease or severe gluten sensitivity.

Q: How does the nutrition compare to the shrimp version?
A: The shrimp version has 380 calories, 27g fat, 16g carbs, and only 19g protein – much less protein than the chicken version!

Q: Is this a good option for weight loss?
A: With its high protein, moderate calories, and good fiber content, this salad can be an excellent choice for weight management when part of an overall balanced diet.

Remember, no single food makes or breaks a healthy diet – it’s about your overall pattern of eating. But including protein-rich, fiber-containing options like this salad can certainly help support your health and nutrition goals!