Cafe Rio is build-your-own, so your bowl is only as light as what you stack on it. The proteins are genuinely lean (Fire-Grilled Chicken is 80 calories for 14 g of protein per portion, Fire-Grilled Steak 120 for 14), the beans bring protein with fiber, and the fresh salsas are nearly free; the calories hide in the tortilla, the cheese, queso, sour cream and the dressings. Built from Cafe Rio's own published nutrition and Nishi's GLP-1 scoring lens. Use the builder to add up your own bowl.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Cafe Rio Mexican Grill order below is scored the same published way, from the restaurant's own published nutrition.
The move
Build a bowl, not a burrito (the 12 inch tortilla alone is 420 calories): a double Fire-Grilled Chicken or Steak, black beans, a little cilantro lime rice, and all the lettuce, cabbage, pico and fresh salsa you want; go light on the cheese, queso, guacamole, sour cream and dressings. With chicken that comes to about 470 calories and 40 g of protein (a bit more with steak).
Not affiliated with, sponsored by, or endorsed by Cafe Rio Mexican Grill. "Cafe Rio Mexican Grill" is a trademark of its owner, used here only to refer to the restaurant. Ozempic, Mounjaro, and Wegovy are trademarks of their respective owners, named only to describe the medicines many readers take. Nishi is not affiliated with, sponsored by, or endorsed by any of them. Values as published by Cafe Rio in its official nutrition document (caferio.com, nutrition information dated April 2025, its current published nutrition), per listed item. Cafe Rio is a build-your-own menu, so each row is a single component (a 2 oz protein, a scoop of rice or beans, a salsa, a topping) and a finished bowl or burrito is the sum of the parts you choose. Cafe Rio does not publish gram serving weights (portions are given in ounces), so gram portions are not available. Beverages and desserts are not included. Menus change; verify in the restaurant (updated Nutritional values as of April 2025 (Cafe Rio's current published nutrition); the build-your-own protein lineup re-verified against the live ordering menu in November 2026).
The quick take
Cafe Rio is build-your-own, so your order is only as light as what you stack on it, and the good news is the foundation is lean. Fire-Grilled Chicken is 80 calories for 14 g of protein per portion, Fire-Grilled Steak 120 for 14, and Pollo Asado 110 for 12, so a double protein gives you a lot of protein for few calories. The single biggest lever is bowl versus burrito: the 12 inch flour tortilla alone is 420 calories, so the same fillings in a bowl start 400-plus calories lighter. Cilantro lime rice (110) and black or pinto beans (180 to 190 for 10 g of protein and the fiber) are the carb base, and lettuce, cabbage, pico de gallo and the fresh salsas (5 to 45 calories each) are nearly free, so pile those on. The calories hide in the cheese (shredded jack 210, cheddar jack 220), queso (130), guacamole, sour cream and the two dressings (Cilantro Lime 130, Creamy Tomatillo 150), so go light there and let the salsas do the flavor. A bowl with a double Fire-Grilled Chicken, black beans, a little rice, lettuce, pico and a fresh salsa comes to about 470 calories with roughly 40 g of protein. Two menu notes: Cafe Rio still publishes its nutrition under the names Shredded Chicken Breast and Chile Roast Beef, which the current menu lists as Slow Braised Chicken and Beef Barbacoa (the same proteins), and Carne Asada has been dropped from the build-your-own lineup. Use the builder below to add up your own bowl.
Build your own bowl
Tap to build your exact order. The numbers update live, from Cafe Rio Mexican Grill's published values.
Format
Rice
Beans
Protein
Amount
Salsas
Toppings
Dressing
— cal
— g protein · — g fat · — g carbs · — g fiber · — mg sodium
Show the breakdown
Per-serving values as published by Cafe Rio Mexican Grill. The amounts you pick (double protein, light grains) are reflected in each line, and the lines add up to the total.
Every ingredient, scored
Scored for whole meals, a gentler bar than single ingredients, since a balanced meal is naturally less protein-dense and fat only counts against it once it tops half the calories. Best fit first; re-sort by what matters today, and tap "Show the math" for the exact rule on any card. How we score.
Nishi's picks
Our best-fit orders for ordering on a GLP-1, from Cafe Rio Mexican Grill's published nutrition. Re-sort them by what matters to you today.
Baja Citrus Shrimp (4 oz)Good fit
17 g protein · 260 cal · 38 g carbs · 4 g fat · 1 g fiber
17 g protein · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density6.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat13.8% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density260 kcalflag if density under 4 and 300 kcal or moreok
Sodium145 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Tortilla Soup with Tortilla Strips (1 ea)Good fit
24 g protein · 380 cal · 30 g carbs · 18 g fat · 5 g fiber
watch: 2070 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat42.6% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium2070 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Fire-Grilled Chicken (2 oz)Good fit
14 g protein · 80 cal · 0 g carbs · 2 g fat · 0 g fiber
14 g protein · lots of protein for the calories · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density17.5 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat22.5% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density80 kcalflag if density under 4 and 300 kcal or moreok
Sodium125 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Fire-Grilled Steak (2 oz)Good fit
14 g protein · 120 cal · 1 g carbs · 6 g fat · 0 g fiber
14 g protein · lots of protein for the calories · lower fat
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density11.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density120 kcalflag if density under 4 and 300 kcal or moreok
Sodium45 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pollo Asado (2 oz)Good fit
12 g protein · 110 cal · 2 g carbs · 4.5 g fat · 0 g fiber
12 g protein · lots of protein for the calories · lower fat
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density10.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat36.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium180 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Sweet Pork Barbacoa (2 oz)Good fit
4 g protein · 70 cal · 10 g carbs · 2 g fat · 0 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat25.7% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density70 kcalflag if density under 4 and 300 kcal or moreok
Sodium130 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Black Beans (4.5 oz)Good fit
10 g protein · 180 cal · 28 g carbs · 1 g fat · 10 g fiber
10 g protein · 10 g fiber · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat5% of caloriesflag over 50% or friedok
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density180 kcalflag if density under 4 and 300 kcal or moreok
Sodium240 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pinto Beans (4.5 oz)Good fit
10 g protein · 190 cal · 31 g carbs · 1.5 g fat · 10 g fiber
10 g protein · 10 g fiber · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat7.1% of caloriesflag over 50% or friedok
Fiber10 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium240 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Coconut Shrimp (4 oz)Good fit
10 g protein · 230 cal · 32 g carbs · 7 g fat · 2 g fiber
10 g protein · lower fat
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat27.4% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium135 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Intelligent weight managementGet your personal targets
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
Deciding what to order at Cafe Rio Mexican Grill?Nishi scores your exact order against your goals, builds it with you, and remembers what works, at any restaurant.
Scored a lower fit for a GLP-1 pattern, whether for higher fat, a denser portion, or less protein per calorie. Some carry a lot of protein but enough fat or calories that our rubric still rates them a lower fit, so the number is not the whole story. Each shows the specific reason. For a better fit, see the orders above. How we score.
Shredded Chicken Breast (2 oz)Lower fit
8 g protein · 80 cal · 1 g carbs · 4.5 g fat · 0 g fiber
watch: higher fat (50.6% of calories)
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density10 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat50.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density80 kcalflag if density under 4 and 300 kcal or moreok
Sodium440 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chile Roast Beef (2 oz)Lower fit
7 g protein · 90 cal · 1 g carbs · 6 g fat · 0 g fiber
watch: higher fat (60% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density7.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat60% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium90 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Shredded Jack Cheese* (2 oz)Lower fit
14 g protein · 210 cal · 0 g carbs · 17 g fat · 0 g fiber
watch: higher fat (72.9% of calories)
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density6.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat72.9% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density210 kcalflag if density under 4 and 300 kcal or moreok
Sodium340 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cheddar Jack Blend* (2 oz)Lower fit
13 g protein · 220 cal · 1 g carbs · 18 g fat · 0 g fiber
watch: higher fat (73.6% of calories)
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat73.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium360 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Cotija Cheese* (0.25 oz)Lower fit
1 g protein · 25 cal · 0 g carbs · 2 g fat · 0 g fiber
watch: higher fat (72% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat72% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density25 kcalflag if density under 4 and 300 kcal or moreok
Sodium100 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Queso (3 fl oz)Lower fit
5 g protein · 130 cal · 6 g carbs · 9 g fat · 1 g fiber
watch: higher fat (62.3% of calories)
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density3.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat62.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density130 kcalflag if density under 4 and 300 kcal or moreok
Sodium550 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Habanero (Hottest) (2 fl oz)Lower fit
1 g protein · 30 cal · 5 g carbs · 2 g fat · 1 g fiber
watch: higher fat (60% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density30 kcalflag if density under 4 and 300 kcal or moreok
Sodium190 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Mango Salsa (2 fl oz)Lower fit
1 g protein · 35 cal · 6 g carbs · 0 g fat · 1 g fiber
1 g protein · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density35 kcalflag if density under 4 and 300 kcal or moreok
Sodium200 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cilantro Lime Rice (4 oz)Lower fit
3 g protein · 110 cal · 21 g carbs · 2 g fat · 1 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density2.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat16.4% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium220 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
6 inch Wheat Tortilla (1 ea)Lower fit
5 g protein · 190 cal · 29 g carbs · 7 g fat · 1 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat33.2% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
12 inch Wheat Tortilla (1 ea)Lower fit
10 g protein · 390 cal · 58 g carbs · 14 g fat · 1 g fiber
watch: energy-dense, low protein
Show the math
Protein10 gstrong at 30 g or morebelow 30 g
Protein density2.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat32.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density390 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium5 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Green Chile Sauce (Med) (2 fl oz)Lower fit
1 g protein · 40 cal · 9 g carbs · 0.5 g fat · 1 g fiber
1 g protein · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat11.3% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density40 kcalflag if density under 4 and 300 kcal or moreok
Sodium330 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Guacamole (1 oz)Lower fit
1 g protein · 40 cal · 2 g carbs · 3.5 g fat · 2 g fiber
watch: higher fat (78.8% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density2.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat78.8% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density40 kcalflag if density under 4 and 300 kcal or moreok
Sodium160 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Red Chile Sauce (Hot) (2 fl oz)Lower fit
1 g protein · 45 cal · 5 g carbs · 2.5 g fat · 0 g fiber
1 g protein · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density2.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat50% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density45 kcalflag if density under 4 and 300 kcal or moreok
Sodium350 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tostada Shell (1 ea)Lower fit
2 g protein · 90 cal · 15 g carbs · 3.5 g fat · 2 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density2.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat35% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density90 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tortilla Chips (2 oz)Lower fit
4 g protein · 190 cal · 29 g carbs · 7 g fat · 4 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat33.2% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density190 kcalflag if density under 4 and 300 kcal or moreok
Sodium20 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
12 inch Flour Tortilla (1 ea)Lower fit
9 g protein · 420 cal · 63 g carbs · 14 g fat · 2 g fiber
watch: energy-dense, low protein
Show the math
Protein9 gstrong at 30 g or morebelow 30 g
Protein density2.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat30% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tortilla Strips (1 oz)Lower fit
2 g protein · 100 cal · 15 g carbs · 3.5 g fat · 2 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat31.5% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density100 kcalflag if density under 4 and 300 kcal or moreok
Sodium10 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
6 inch Flour Tortilla (1 ea)Lower fit
3 g protein · 170 cal · 25 g carbs · 5 g fat · 1 g fiber
3 g protein · lower fat
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density1.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat26.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density170 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
6 inch Corn Tortilla (1 ea)Lower fit
1 g protein · 60 cal · 13 g carbs · 0.5 g fat · 1 g fiber
1 g protein · lower fat
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density1.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat7.5% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density60 kcalflag if density under 4 and 300 kcal or moreok
Sodium135 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Sour Cream (1 oz)Lower fit
1 g protein · 60 cal · 1 g carbs · 5 g fat · 0 g fiber
watch: higher fat (75% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density1.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat75% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density60 kcalflag if density under 4 and 300 kcal or moreok
Sodium15 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Creamy Tomatillo Dressing (1.5 fl oz)Lower fit
1 g protein · 150 cal · 3 g carbs · 15 g fat · 0 g fiber
watch: higher fat (90% of calories)
Show the math
Protein1 gstrong at 30 g or morebelow 30 g
Protein density0.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat90% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density150 kcalflag if density under 4 and 300 kcal or moreok
Sodium210 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cabbage (1 oz)Lower fit
0 g protein · 5 cal · 2 g carbs · 0 g fat · 1 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium5 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Lettuce (1 oz)Lower fit
0 g protein · 5 cal · 1 g carbs · 0 g fat · 1 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Lime Wedge (1 ea)Lower fit
0 g protein · 5 cal · 1 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Salsa Fresca (1 oz)Lower fit
0 g protein · 5 cal · 2 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density5 kcalflag if density under 4 and 300 kcal or moreok
Sodium0 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Pico de Gallo (1 oz)Lower fit
0 g protein · 10 cal · 1 g carbs · 0 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat0% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density10 kcalflag if density under 4 and 300 kcal or moreok
Sodium70 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tomatillo Sauce (Mild) (2 fl oz)Lower fit
0 g protein · 25 cal · 3 g carbs · 1 g fat · 1 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat36% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density25 kcalflag if density under 4 and 300 kcal or moreok
Sodium160 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Cilantro Lime Dressing (1.5 fl oz)Lower fit
0 g protein · 130 cal · 11 g carbs · 2 g fat · 0 g fiber
0 g protein · lower fat
Show the math
Protein0 gstrong at 30 g or morebelow 30 g
Protein density0 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat13.8% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density130 kcalflag if density under 4 and 300 kcal or moreok
Sodium320 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
GLP-1 fit is Nishi's score, not the restaurant's. How we score.
Numbers are for one build component as Cafe Rio lists it (a single 2 oz protein, a scoop of rice or beans, a salsa or a topping); a finished bowl or burrito is the sum of the components chosen, with no gram serving weight published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Fire-Grilled ChickenGood fit
14 g protein · 80 cal · 2 g fat · 125 mg sodium
14 g protein · lots of protein for the calories · lower fat
Show the math
Protein14 gstrong at 25 g or morebelow 25 g
Protein density17.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat22.5% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density80 kcalflag if density under 6 and 300 kcal or moreok
Sodium125 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pollo AsadoGood fit
12 g protein · 110 cal · 4.5 g fat · 180 mg sodium
12 g protein · lots of protein for the calories · lower fat
Show the math
Protein12 gstrong at 25 g or morebelow 25 g
Protein density10.9 g per 100 kcalstrong at 10+, weak under 6strong
Fat36.8% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium180 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
The tortilla (order a bowl), the 12 inch flour tortilla is 420 calories on its own, so a burrito starts 400-plus calories ahead of the same fillings in a bowl. A bowl or a salad is the lighter base.
Cheese, queso, guacamole and sour cream, shredded jack and cheddar jack cheese are 210 to 220 calories per portion, queso 130, and guacamole and sour cream add up fast. A little cotija (25 calories) is the light cheese.
The dressings, Cilantro Lime Dressing is 130 calories and Creamy Tomatillo 150 for a 1.5 oz pour. The fresh salsas (Mango 35, Tomatillo 25, Green Chile 40) give flavor for a fraction, so dress with salsa and use the dressing sparingly.
Doubling the carbs, cilantro lime rice (110 calories) plus a tortilla or a side of chips stacks the carbs. Beans (180 to 190) bring 10 g of protein with their fiber, so lead with beans and keep the rice modest if you want it leaner.
Common questions
What's the leanest order at Cafe Rio?
A bowl built on a double protein. Fire-Grilled Chicken is 80 calories for 14 g of protein per portion and Fire-Grilled Steak 120 for 14, so a double Fire-Grilled Chicken with black beans, a little cilantro lime rice, lettuce, pico and a fresh salsa comes to about 470 calories with roughly 40 g of protein (a bit more with steak). Skip the tortilla and go light on cheese, queso, sour cream and the dressings.
Bowl or burrito?
Bowl, by a wide margin. The 12 inch flour tortilla is 420 calories before any filling, so the same bowl wrapped in a tortilla is about 400 calories heavier. If you want the hand-held, a few corn tortillas as tacos (60 calories each) are far lighter than the big flour tortilla.
Which protein is leanest?
Per 2 oz portion, Fire-Grilled Chicken (80 calories, 14 g of protein), Fire-Grilled Steak (120, 14) and Pollo Asado (110, 12) are the leanest, all with little carb. Sweet Pork Barbacoa is lower in protein and sweeter. Doubling the lean protein is the move for a GLP-1 plate.
What should I go light on?
The cheese (shredded jack and cheddar jack are 210 to 220 calories), queso (130), guacamole, sour cream and the two dressings (Cilantro Lime 130, Creamy Tomatillo 150). Lettuce, cabbage, pico de gallo and the fresh salsas are 5 to 45 calories, so those are where you add volume and flavor for free.
How current are these Cafe Rio numbers?
They come from Cafe Rio's own nutrition document dated April 2025, which is the data it currently publishes. We re-checked the live ordering menu in November 2026: the build-your-own lineup is current, with the proteins once listed as Shredded Chicken Breast and Chile Roast Beef now shown as Slow Braised Chicken and Beef Barbacoa, and Carne Asada no longer offered. Portions are hand-scooped, so your bowl can vary from the component math.
What is the lowest-calorie Cafe Rio Mexican Grill order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Cafe Rio Mexican Grill order that still reaches at least 15 g of protein is the Baja Citrus Shrimp (4 oz): about 260 calories and 17 g protein.
How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
How to challenge or correct it.Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.
