Is Café Rio Healthy? Calories, Nutrition & Healthier Options

Café Rio is known for its delicious, made-from-scratch Mexican food—but is it actually healthy? Well, that depends on what you order. While some menu items can be part of a balanced diet, Café Rio leans more toward indulgent, high-calorie meals rather than health-conscious options.

If you’re looking for low-calorie, low-carb, or keto-friendly choices, your options are limited compared to places like Chipotle. However, with a few modifications, you can make your meal at Café Rio a little healthier.

Let’s break it all down—calories, nutrition, and how Café Rio compares to Chipotle—so you know exactly what to expect.

Café Rio Menu: Calories & Healthiness

Not all Mexican food is created equal. Café Rio’s menu is packed with bold flavors, but many items are also high in calories, carbs, and fat. While Café Rio offers customization options, such as building your own bowl or burrito, the default offerings tend to be indulgent, with larger portions and smothered dishes.

That said, not everything is unhealthy—it all depends on what you order. Below, we’ll break down the calories and nutrition of some of the most popular menu items and how you can make them healthier if needed.

Are Café Rio Burritos Healthy?

Café Rio burritos are substantial—often one of the less healthy choices on the menu. They’re typically filled with rice, beans, cheese, meat, and sauce, then wrapped in a large flour tortilla (which alone adds around 300 calories).

And if that’s not enough, many customers opt for smothered burritos, which means more cheese, more sauce, and even more calories.

Calories in a Café Rio Burrito

A Sweet Pork Barbacoa Burrito (with rice, beans, cheese, and sauce) contains approximately 1,200 calories, with high sodium and sugar content.​

Even a simpler grilled chicken burrito with rice and beans still lands in the 800-1,000 calorie range.

How to Make It Healthier:

✅ Get a burrito bowl instead (skip the tortilla to save approximately 420 calories).
✅ Choose grilled chicken over sweet pork (less sugar).
✅ Ask for light rice or skip rice entirely.
✅ Go easy on cheese and sauce—or ask for salsa instead.

Is Café Rio Salad Healthy?

Not entirely. While it includes fresh ingredients like lettuce, grilled meats, and salsa, Café Rio’s salad can be calorie-dense. It comes with a large flour tortilla underneath and is often topped with creamy dressing, cheese, and guacamole. This combination can result in a salad that approaches or exceeds 1,000 calories—sometimes even more than a burrito.​

Calories in a Café Rio Salad

A typical Café Rio Chicken Salad (with the tortilla, dressing, cheese, and guac) contains approximately 1,000-1,200 calories, depending on the toppings.​ That’s half a day’s worth of calories in one meal.

To give you a better idea of how healthy (or not) Café Rio’s salad is, here’s a rough estimate:

How to Make It Healthier:

✅ Ditch the tortilla (or at least eat only a small portion of it).
✅ Swap creamy dressing for vinaigrette or salsa.
✅ Skip the cheese and ask for extra veggies instead.
✅ Go easy on guacamole if you’re watching calories (it’s healthy, but high in fat and calories).

Is Café Rio Bad for You Then?

It can be. Many Café Rio meals are high in calories, carbs, sodium, and sugar, making them not the best choice for everyday eating—especially if you’re watching your weight or overall health.

The biggest concerns:
❌ Large portion sizes – Many meals exceed 1,000 calories.
❌ High in refined carbs – White rice, tortillas, and sweet pork add a lot of sugar and starch.
❌ Loaded with sodium – Sauces, cheese, and processed meats increase salt intake.
❌ Heavy on creamy dressings & sauces – Extra fat and calories sneak in here.

But Is It ALL Bad?

Not necessarily. Café Rio does use fresh, made-from-scratch ingredients, which is better than many fast-food options. And if you customize your order (grilled protein, extra veggies, less sauce), you can make a healthier meal.

Bottom line: If you order wisely and don’t overdo the portions, Café Rio can be part of a balanced diet. But if you go for smothered burritos and creamy salads, it’s not a great choice for your health.

Healthiest Options at Café Rio

If you want to eat healthier at Café Rio, stick to these menu choices and make a few smart swaps:

Healthiest Menu Choices:

✔ Salad (no tortilla, no creamy dressing, extra veggies) – Customize with grilled chicken or steak, black beans, and salsa instead of heavier toppings.
✔ Burrito Bowl (skip tortilla, light rice, extra veggies) – A great alternative to a full burrito, with more control over calories and carbs.
✔ Soft Corn Tacos (grilled protein, no cheese, extra salsa) – Corn tortillas are generally lower in calories and carbs compared to flour tortillas.
✔ Grilled Chicken or Steak with a side of black beans and pico de gallo – A solid protein-packed, lower-carb choice.
✔ Soup (when available, without tortilla strips) – Some locations offer a lighter soup option, which can be a healthier pick.

What to Avoid or Modify:

✘ Smothered Burritos – These are drenched in sauce and cheese, making them one of the highest-calorie options on the menu.
✘ Sweet Pork Barbacoa – Delicious, but contains added sugar, making it less ideal for health-conscious eaters.
✘ Flour Tortillas – Each one adds about 300 calories—consider going for a bowl instead.
✘ Creamy Tomatillo Dressing – A calorie bomb! Opt for vinaigrette or salsa instead.

By choosing the right proteins, skipping heavy sauces, and loading up on fresh veggies, you can enjoy Café Rio without the extra calories and carbs.

Can You Make Café Rio Keto-Friendly?

Café Rio can be challenging for a strict keto diet because many meals include rice, beans, tortillas, and sauces that may contain sugars, all of which are higher in carbs.​

However, if you’re careful with your order, you can still put together a meal that fits within keto guidelines.

How to Order Keto at Café Rio:

✔ Get a salad with no tortilla – The flour tortilla adds unnecessary carbs.
✔ Choose grilled chicken or steak – Avoid sweet pork or shredded chicken (they may have added sugars).
✔ No beans, no rice, no corn tortillas – These are too high in carbs.
✔ Load up on cheese, guacamole, and salsa – These provide healthy fats without too many carbs.
✔ Go easy on dressings & sauces – Many contain hidden sugars; ask for salsa instead.

What to Avoid on Keto:

✘ Sweet Pork Barbacoa – It contains added sugar, making it a no-go for keto.
✘ Flour or corn tortillas – Even small amounts can kick you out of ketosis.
✘ Rice & beans – Both are high in carbs and not keto-friendly.
✘ Creamy dressings – Some contain sugar; always check first.

While Café Rio isn’t the easiest place for a strict keto meal, you can make it work with the right modifications.

Does Café Rio Use Seed Oils?

Yes, Café Rio (like most fast-casual restaurants) cooks with seed oils such as canola and soybean oil. These oils are commonly used in restaurant cooking because they’re inexpensive and have a high smoke point, making them ideal for grilling, frying, and preparing dressings.

If you’re trying to avoid seed oils, be aware that they’re used in:
✔ Grilled meats – Often cooked with canola or soybean oil.
✔ Dressings & sauces – Many contain seed oils as a base.
✔ Fried items (like tortilla chips) – Fried in vegetable oils.

How to Avoid Seed Oils at Café Rio:

✅ Stick to grilled proteins – While they may still contain some oil, they’re a better option than fried items.
✅ Choose fresh salsa instead of creamy dressings or sauces – Many dressings contain added oils.
✅ Avoid fried foods like tortilla chips – These are usually cooked in vegetable oils.
✅ Ask for a vinaigrette dressing – It may still contain some oil, but it’s a lighter choice than creamy dressings.

While it’s difficult to completely avoid seed oils at Café Rio, you can minimize your intake by choosing the simpler, fresher menu items and skipping the fried or heavily processed options.

Café Rio vs. Chipotle: Which Is Healthier?

If you’re wondering, “Is Café Rio better than Chipotle?”, it depends on your preferences. Both chains offer fresh, made-from-scratch ingredients. However, Chipotle provides more options for health-conscious diners.

Café Rio leans more indulgent, with smothered burritos, creamy dressings, and larger portions, while Chipotle offers more customizable, health-conscious choices, including brown rice, plant-based proteins, and lighter toppings.

Here’s a side-by-side comparison of how they stack up nutritionally:

Bottom Line:

Chipotle is the better choice for health-conscious eaters, while Café Rio is more of a treat meal unless you actively modify your order to make it lighter.

Final Verdict: Is Café Rio Healthy?

Café Rio is fresh and flavorful, but not exactly diet-friendly. While it’s a step up from traditional fast food, most menu items are high in calories, carbs, and sodium, making it a less-than-ideal choice for everyday eating.

That said, if you love Café Rio, you don’t have to skip it entirely. With smart swaps—like skipping the tortilla, choosing grilled proteins, and going easy on cheese and sauces—you can make it work within a balanced diet.

At the end of the day, Café Rio is best enjoyed in moderation—or with a few mindful modifications. If you’re looking for healthier, more customizable Mexican food, you might have better luck at places like Chipotle.

Sources:

https://www.caferio.com/nutrition
https://www.nutritionix.com/brand/cafe-rio/products/513fbc1283aa2dc80c00031f
https://www.healthline.com/nutrition/corn-vs-flour-tortilla