Moe’s Salad Nutrition Guide: Calories, Carbs & Healthy Hacks

If you’re looking for a lighter option at Moe’s Southwest Grill, the salad bowl is often the go-to choice. But is it always healthy? Like any custom order, a Moe’s salad can range from a lean 300-calorie meal to a 1,000-calorie indulgence depending on your choices especially if you eat the fried tortilla shell.

In this guide, we’ll break down the specific nutrition facts for Moe’s salads, compare dressings, and give you the best ordering strategies for weight loss.

The Base: Salad Bowl Shell vs. No Shell

The most critical decision you make happens right at the start.

• The Fried Bowl: That crispy, golden tortilla bowl is delicious, but it packs a calorie punch. Eating the shell can add 300 to 450 calories and significantly increase the fat and sodium content of your meal.
• No Shell (Eco-Bowl): By asking for a bowl without the shell (or just using a standard container), you start with a base of essentially 0-20 calories (just the lettuce).

Protein Options for Your Salad

Moe’s offers a variety of proteins. Here is how they stack up for a salad:

• Adobo Chicken (White Meat): ~120 calories. High protein, low fat. The gold standard for a healthy salad.
• Steak: ~130 calories. A great option if you prefer red meat; it’s practically the same calorie count as chicken but with slightly more fat.
• Organic Tofu: ~90 calories. A fantastic vegan protein source that soaks up the flavor of the salsa.
• Ground Beef: ~130 calories. Good, but often higher in sodium.
• Pork Carnitas: ~120 calories. Flavorful and tender, comparable to chicken in calories.

Toppings: The Good and The Heavy

A salad isn’t a salad without toppings.

• Freebies (Load these up!): Lettuce, Pico de Gallo, Cucumbers, Jalapenos, Onions, Cilantro. These add bulk and flavor for negligible calories.
• The Middle Ground: Black beans and Pinto beans. They add about 60-70 calories per scoop but provide crucial fiber and plant protein that keeps you full.
• Calorie Dense:
  • Cheese: ~110 calories.
  • Sour Cream: ~50 calories.
  • Guacamole: ~90 calories (but healthy fats!).

Dressings & Salsas

This is where many healthy salads go wrong.

• Chipotle Ranch: ~180 calories. Delicious but calorie-dense.
• Southwest Vinaigrette: ~100 calories. A balanced choice.
• Salsa (Any kind): ~10-40 calories. The best “dressing” swap! Use the El Guapo or Tomatillo salsa as a dressing to save over 100 calories.

Best Moe’s Salad Orders

1. The Low-Calorie Cut

• Base: Salad (No Shell)
• Protein: Adobo Chicken
• Toppings: Black Beans, Pico de Gallo, Cucumbers, Grilled Onions
• Dressing: Salsa of choice
• Total: ~250-300 Calories

2. The Keto Power Salad

• Base: Salad (No Shell)
• Protein: Steak (Double meat optional)
• Toppings: Cheese, Guacamole, Bacon pieces
• Dressing: Southwest Vinaigrette
• Total: ~450-600 Calories (High Fat, Low Carb)

Conclusion

Moe’s salads are incredibly versatile. By skipping the fried shell and swapping creamy dressings for zesty salsas, you can create a high-volume, nutrient-dense meal that fits almost any diet plan. Use our Moe’s Nutrition Calculator on the homepage to experiment with your own custom salad combinations!