Super Mex serves generous platters of Mexican comfort food, and the calorie count often depends on how much melted cheese covers your enchiladas. When you are tracking your daily intake, understanding Super Mex Nutrition and Calories is the difference between a successful diet day and a surprise setback. Most people walk in hungry and leave with leftovers, so portion control is your first line of defense.
You don’t need to guess anymore. This guide breaks down the menu numbers, the hidden fat sources, and the smart swaps that keep the flavor intact. Let’s look at the real data so you can order with confidence next time.
Super Mex Nutrition And Calories
Super Mex is famous for its “wet” burritos and chimichangas, which are smothered in sauce and cheese. A single combo plate can easily exceed 1,500 calories. That is close to your entire daily allowance if you are on a 1,800-calorie plan. The good news is that the menu has lighter sections, but you have to know where to look.
The core issue is not the beans or the rice. It is the fried shells, the sour cream, and the “extra” cheese that nobody asks for but always gets. Here is a breakdown of the typical calorie ranges you will face.
Popular Menu Items And Their Calorie Load
- Chicken Enchiladas (2 pieces): 780-950 calories depending on the sauce. Green sauce saves about 80 calories vs. red.
- Beef Chimichanga: 1,200-1,400 calories. This is fried, so the tortilla alone absorbs about 200 calories of oil.
- Carne Asada Plate: 650-800 calories without tortillas. Add three flour tortillas and you are at 1,000.
- Shrimp Fajitas: 500-600 calories for the filling. The sizzling butter tray adds 150 calories if you pour it all on.
- Bean and Cheese Burrito: 700-900 calories. The “wet” version with sauce on top adds another 150.
- Guacamole (small cup): 180 calories
- Sour cream (2 tbsp): 60 calories
- Pico de gallo: 15 calories
- Queso dip (side): 350 calories
- Ask for corn tortillas instead of flour. Corn tortillas are smaller and about 50 calories each vs. 150 for flour.
- Request the sauce on the side. You control the pour, which saves 100-200 calories immediately.
- Choose grilled chicken or shrimp. Avoid beef that is marinated in oil and skip anything labeled “crispy” or “fried.”
- Substitute the rice for extra vegetables. Super Mex usually has grilled peppers and onions. This saves 200 calories.
- Skip the sour cream entirely. Ask for extra pico de gallo instead. You get flavor for almost zero calories.
- Order a half order if available. Many locations allow this for lunch. You cut the calories in half and still get enough food.
- Grilled Shrimp: 120 calories per 4 oz serving
- Grilled Chicken: 180 calories per 4 oz
- Carne Asada (lean cut): 250 calories per 4 oz
- Chile Verde (pork): 300 calories per 4 oz with sauce
- Ground Beef: 350 calories per 4 oz, usually cooked with lard
You will notice that the protein choice matters less than the cooking method. Grilled items are your friend. Fried items are the enemy. If you stick to grilled chicken or shrimp, you can keep the protein section under 500 calories.
Side Dishes And Hidden Add-Ons
The sides at Super Mex are not innocent. A side of rice is about 200 calories, and refried beans are 250 calories. The chips and salsa basket that arrives before your meal is roughly 400 calories if you finish it. That basket is a silent budget killer.
Ask for the salsa and pico to be left on the table, but request that the chips be taken away. You will save 400 calories before your entree even arrives. That is a simple swap that does not require willpower at the moment of hunger.
How To Order A Lower Calorie Meal
You can eat at Super Mex and stay under 700 calories for a full meal. It takes a little negotiation, but the staff is usually willing to modify. Here is a step-by-step method that works.
This method keeps the meal satisfying. You are not eating a sad salad. You are eating a real plate of Mexican food, just without the oil bath.
Protein Options Ranked By Calories
If you are counting macros, the protein choice changes your totals significantly. Here is the ranking from lightest to heaviest.
The ground beef is the worst offender because it is not drained well. The chile verde has a tomatillo sauce that adds sugar. Stick to shrimp or chicken for the best protein-to-calorie ratio.
Nutritional Breakdown For Common Diets
If you are on keto, low-carb, or low-fat, Super Mex can be tricky. The beans are high in carbs. The rice is pure starch. But you can still make it work with specific orders.
Keto Friendly Options
Order the fajitas without tortillas and without beans. Ask for a side of avocado instead of guacamole (less additives). You will get about 15g of net carbs from the onions and peppers. That is acceptable for most keto dieters.
The cheese sauce is not keto friendly because it often contains flour as a thickener. Ask for shredded cheese instead of the sauce. That saves you 10g of carbs per serving.
Low Sodium Considerations
Super Mex food is salty. A single enchilada plate can have over 2,000mg of sodium. If you have high blood pressure, you need to be careful. Ask for no salt on the grilled items and skip the chips entirely. The salsa also has added salt, so use it sparingly.
Drink water instead of soda. A large soda adds 300 calories and 80g of sugar, which negates any healthy choice you made with the food.
Frequently Asked Questions
Here are the common questions people ask about Super Mex nutrition data.
Does Super Mex have a nutrition menu online?
Some locations post PDFs, but they are often outdated. The best approach is to ask for the “light” menu at the counter. Many stores have a separate section with lower calorie options that are not listed on the main board.
What is the lowest calorie item at Super Mex?
The grilled chicken salad without cheese and with dressing on the side is around 450 calories. If you skip the tortilla bowl and get it in a regular bowl, you save another 150 calories.
Are the beans at Super Mex vegetarian?
Usually yes, but they are cooked with lard in some locations. Ask if they use vegetable oil. If they say lard, the beans add 50 extra calories per serving and are not vegetarian.
Can I request a calorie count for a custom burrito?
You can estimate by adding the components. A flour tortilla is 300 calories. Add 200 for beans, 200 for meat, 100 for cheese, and 50 for salsa. That totals 850. Remove the tortilla and you save 300 calories immediately.
Does Super Mex offer any low-carb tortillas?
Most locations do not. You can bring your own low-carb tortilla and ask them to put the filling in a bowl. They will usually accommodate this request without extra charge.
Tracking your meal at Super Mex is not impossible. You just have to be proactive. The menu is designed to push calories up with add-ons. Your job is to strip those add-ons away and keep the core flavors. A grilled chicken plate with pico and corn tortillas is a solid meal that fits most diet plans.
Remember that the portion sizes are large. Take half home for lunch the next day. That automatically cuts your calorie intake in half and gives you two meals for the price of one. That is the smartest move you can make at Super Mex.
So next time you pull into the parking lot, you know exactly what to order. Skip the chips, choose grilled, and put the sauce on the side. Your body will thank you, and you still get to enjoy the meal without the guilt.