At Tijuana Flats, we’re always Keepin’ it Fresh. Since we opened in 1995, we have made it a priority to use only the highest quality ingredients for our guests. We use zero trans-fatty acid (TFA) cooking oils, 100 percent hormone free, white meat chicken, pork and steak, fresh produce, and all of our menu items are lard free. All our food is made fresh daily – no microwaves. For those of you looking to cut a few calories, we offer the option to substitute your flour tortilla with a whole-wheat tortilla for any of our tacos, burritos, quesadillas, chimichangas or flautas. We also have a popular “Power Lite” selection, which allows you to choose low-fat cheese and fatfree sour cream for any menu item. There is no charge for these substitutions. Below we have put together some of our recommendations of lower calorie menu options that you are sure to enjoy. You will also find our complete nutritional information chart below, which is designed to help you make informed decisions about what you choose to eat at Tijuana Flats. The chart allows you to customize the nutritional information to reflect exactly what you order in the restaurant. To use it, simply select a menu item, then choose all of the options that you would like to include in your menu item. Add each line of nutritional information together to get the total. Additional items, including Starters and Make it Wet options, are listed at the bottom of the chart. Also provided is our Allergen information. Remember, at Tijuana Flats you can eat what you like, how you like it, and as hot and wet as you want it - in other words, enjoy!
Lower Calorie Items
Burritos
Steak Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Steak Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Chicken Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Blackened Chicken Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Blackened Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Black Bean Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Black Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Calories Total Fat g 6 170 4.4 104.5 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 393.3 17.4 321.3 11.9 Calories Total Fat g 6 170 2.4 90 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 378.8 15.4 306.8 9.9 Calories Total Fat g 6 170 8.5 128 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 416.8 21.5 344.8 16 Calories Total Fat g 6 170 3.5 80 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 368.8 16.5 296.8 11
Refried Bean Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Refried Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Black Bean Veggie Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Black Beans Salsa Rice Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Refried Bean Veggie Whole Wheat Burrito (regular size) 10'' Wheat Tortilla Refried Beans Salsa Rice Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese
Calories Total Fat g 6 170 4 100 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 388.8 17 316.8 11.5 Calories Total Fat g 6 170 3.5 80 0 17.5 1.65 54.5 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 440.8 18.15 368.8 12.65 Calories Total Fat g 6 170 3.5 80 0 17.5 1.65 54.5 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 440.8 18.15 368.8 12.65
Quesadillas
Steak Whole Wheat Quesadilla 10'' Wheat Tortilla Steak Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Chicken Whole Wheat Quesadilla 10'' Wheat Tortilla Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Blackened Chicken Whole Wheat Quesadilla 10'' Wheat Tortilla Blackened Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Black Bean Whole Wheat Quesadilla 10'' Wheat Tortilla Black Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Refried Bean Whole Wheat Quesadilla 10'' Wheat Tortilla Refried Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Without Cheese Calories Total Fat g 6 170 4.4 104.5 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 393.3 17.4 321.3 11.9 Calories Total Fat g 6 170 2.4 90 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 378.8 15.4 306.8 9.9 Calories Total Fat g 6 170 8.5 128 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 416.8 21.5 344.8 16 Calories Total Fat g 6 170 3.5 80 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 368.8 16.5 296.8 11 Calories Total Fat g 6 170 4 100 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 388.8 17 316.8 11.5
Tacos
Steak Soft Taco ( Wheat) 7'' Wheat Tortilla Steak Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Total for Two Without Cheese (1 taco) Without Cheese (2 tacos) Chicken Soft Taco (Wheat) 7'' Wheat Tortilla Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Total for Two Without Cheese (1 taco) Without Cheese (2 tacos) Blackened Chicken Soft Taco (Wheat) 7'' Wheat Tortilla Blackened Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Total for Two Without Cheese (1 taco) Without Cheese (2 tacos) Black Bean Soft Taco (wheat) 7'' Wheat Tortilla Black Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Total for Two Without Cheese (1 taco) Without Cheese (2 tacos) Refried Bean Soft Taco (wheat) 7'' Wheat Tortilla Refried Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Total Total for Two Without Cheese (1 taco) Without Cheese (2 tacos) Calories Total Fat g 3 90 4.4 104.5 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 313.3 14.4 626.6 28.8 241.3 8.9 482.6 17.8 Calories Total Fat g 3 90 90 2.4 0.9 0 2.9 0 0 0 18 1.5 0 0 72 5.5 25 0 298.8 12.4 597.6 24.8 226.8 6.9 453.6 13.8 Calories Total Fat g 3 90 128 8.5 0.9 0 2.9 0 0 0 18 1.5 0 0 72 5.5 25 0 336.8 18.5 673.6 37 264.8 13 529.6 26 Calories Total Fat g 3 90 80 3.5 0.9 0 2.9 0 0 0 18 1.5 0 0 72 5.5 25 0 288.8 13.5 577.6 27 216.8 8 433.6 16 Calories Total Fat g 3 90 100 4 0.9 0 2.9 0 0 0 18 1.5 0 0 72 5.5 25 0 308.8 14 617.6 28 236.8 8.5 473.6 17
Salads Steak Salad (no shell) Steak Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Guacamole Salsa Dressing Total Without Cheese Chicken Salad (no shell) Chicken Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Guacamole Salsa Dressing Total Without Cheese Blackened Chicken Salad (no shell) Blackened Chicken Spring Mix Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Guacamole Salsa Dressing Total Without Cheese Black Bean Salad (no shell) Black Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Guacamole Salsa Dressing Total Without Cheese Refried Bean Salad (no shell) Refried Beans Shredded Lettuce Diced Tomatoes Diced Onions Black Olives Fresh Jalapenos Substitute Powerlite low-fat cheese Substitute Powerlite fat-free sour cream Guacamole Salsa Dressing Total Without Cheese
Calories Total Fat g 8.8 209 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 0.6 14.5 0 35 377.3 16.4 305.3 10.9 Calories Total Fat g 4.8 180 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 0.6 14.5 0 35 348.3 12.4 276.3 6.9 Calories Total Fat g 17 128 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 0.6 14.5 0 35 296.3 24.6 224.3 19.1 Calories Total Fat g 7 160 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 0.6 14.5 0 35 328.3 14.6 256.3 9.1 Calories Total Fat g 8 200 0 0.9 0 2.9 0 0 1.5 18 0 0 5.5 72 0 25 0.6 14.5 0 35 368.3 15.6 296.3 10.1
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Regular Size Burritos
10'' Wheat Tortilla 10'' Flour Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Black Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Make it a Chimichanga Add
Tijuana Size Burritos
1 ea 1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 1 oz .6 oz .5 oz .6 oz .6 oz 1.1 oz .8 oz 1.1 oz .8 oz
170 200 90 128 156 104.5 170 80 100 0.9 2.9 0 18 0 72 25 121 76 139
50 50 22 79.2 80 40 140 30 40 0 0 0 13.5 0 49 0 88.7 42 119
6 6 2.4 8.8 9 4.4 16 3.5 4 0 0 0 1.5 0 5.5 0 9.9 4.7 13.2
1 1 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0.3 0 3.9 0 6.3 3 2
1 0 40 33 45 37.6 25 0 0 0 0 0 0 0 13.6 0 30 10 0
470 510 505 652 419 597 1245 145 2.5 0 0 0 84 0 118 20 180 12 32
24 31 1.3 2 4 1.7 1.5 10 12.5 0 0.6 0 0.6 0 0 4 0 1 0
3 2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0 0 0 0 0
2 2 1 1.2 1 1.3 0 2 2 0 0 0 0 0 0 2 0 0 0
5 6 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 6 2 7.7 0.6 0
0 0 2.9 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0 0
0 0 0 0 0 2 1% 0 4% 0 2.5 0.6 0 12 0 0 0 0 0
6% 4% 7.2 0 14 7 2% 2% 3% 1 0.7 2 0 0 244 0 109 0 0
10% 8% 0.5 0 1.4 1.3 5% 4% 5% 0 0 0 0 0 0 0 0 0 0
13'' Wheat Tortilla 13'' Flour Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Make it a Chimichangas Add
1 ea 1 ea 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 1 oz .6 oz .5 oz .6 oz .6 oz 1.1 oz .8 oz 1.1 oz .8 oz
290 350 180 256 312 209 340 160 200 0.9 2.9 0 18 0 72 25 121 76 225
80 90 44 157 160 80 280 60 80 0 0 0 13.5 0 49 0 88.7 42 186
10 10 4.8 17.5 18 8.8 32 7 8 0 0 0 1.5 0 5.5 0 9.9 4.7 21
2 2 1.2 3 6 3 8 1 1 0 0 0 0.3 0 3.9 0 6.3 3 3.7
1 3 80 66 90 75.2 50 0 0 0 0 0 0 0 13.6 0 30 10 0
800 880 1010 1304 838 1194 2490 290 5 0 0 0 84 0 118 20 180 12 51
42 54 2.6 4 8 3.4 3 20 25 0 0.6 0 0.6 0 0 4 0 1 0
6 3 0.4 1.7 0 0.8 0 5 9 0 0 0 0 0 0 0 0 0 0
3 4 2 2.3 2 2.6 0 4 4 0 0 0 0 0 0 2 0 0 0
10 11 30 20 28 27.8 12 7 7 0 0 0 0 0 6 2 7.7 0.6 0
1% 0 5.8 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0 0
0 0 0 0 0 4 2% 0 8% 0 2.5 0.6 0 12 0 0 0 0 0
8% 8% 14.4 0 28 14 4% 4% 6% 1 0.7 2 0 0 244 0 109 0 0
15% 15% 1 0 2.8 2.6 10% 8% 10% 0 0 0 0 0 0 0 0 0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Megajuana Size Burritos
13'' Wheat Tortilla 13'' Flour Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Make it a Chimichangas Add
Quesadilla
1 ea 1 ea 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 8 oz 1 oz .6 oz .5 oz .6 oz .6 oz 2.2 oz .8 oz 2.2 oz .8 oz
290 350 360 512 624 418 680 320 400 0.9 2.9 0 18 0 72 25 121 76 225
80 90 88 314 320 160 560 120 160 0 0 0 13.5 0 49 0 88.7 42 186
10 10 9.6 35 36 17.6 64 14 16 0 0 0 1.5 0 5.5 0 9.9 4.7 21
2 2 2.4 6 12 6 16 2 2 0 0 0 0.3 0 3.9 0 6.3 3 3.7
1 3 160 132 180 150.4 100 0 0 0 0 0 0 0 13.6 0 30 10 0
800 880 2020 2608 1676 2388 4980 580 10 0 0 0 84 0 118 20 180 12 51
42 54 5.2 8 16 6.8 6 40 50 0 0.6 0 0.6 0 0 4 0 1 0
6 3 0.8 3.4 0 1.6 0 10 18 0 0 0 0 0 0 0 0 0 0
3 4 4 4.6 4 5.2 0 8 8 0 0 0 0 0 0 2 0 0 0
10 11 60 40 56 55.6 24 14 14 0 0 0 0 0 6 2 7.7 0.6 0
1% 0 11.6 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0 0
0 0 0 0 0 8 4% 0 16% 0 2.5 0.6 0 12 0 0 0 0 0
8% 8% 28.8 0 56 28 8% 8% 12% 1 0.7 2 0 0 244 0 109 0 0
15% 15% 2 0 5.6 5.2 20% 16% 20% 0 0 0 0 0 0 0 0 0 0
10'' Wheat Tortilla 10'' Flour Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream
1 ea 1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 1 oz .6 oz .5 oz .6 oz .6 oz 2.2 oz .8 oz 2.2 oz .8 oz
170 200 90 128 156 104.5 170 80 100 0.9 2.9 0 18 0 72 25 242 76
50 50 22 79.2 80 40 140 30 40 0 0 0 13.5 0 49 0 177.4 42
6 6 2.4 8.8 9 4.4 16 3.5 4 0 0 0 1.5 0 5.5 0 19.8 4.7
1 1 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0.3 0 3.9 0 12.6 3
1 0 40 33 45 37.6 25 0 0 0 0 0 0 0 13.6 0 60 10
470 510 505 652 419 597 1245 145 2.5 0 0 0 84 0 118 20 360 12
24 31 1.3 2 4 1.7 1.5 10 12.5 0 0.6 0 0.6 0 0 4 0 1
3 2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0 0 0 0
2 2 1 1.2 1 1.3 0 2 2 0 0 0 0 0 0 2 0 0
5 6 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 6 2 7.7 0.6
0 0 2.9 0 0 0 0 0 0 2 8 0 0 10 52 0 86 0
0 0 0 0 0 2 1% 0 4% 0 2.5 0.6 0 12 0 0 0 0
6% 4% 7.2 0 14 7 2% 2% 3% 1 0.7 2 0 0 244 0 218 0
10% 8% 0.5 0 1.4 1.3 5% 4% 5% 0 0 0 0 0 0 0 0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Flautas "one each"
10'' "Fried" Wheat Tortilla 10'' " Fried" Flour Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Chili con Queso, 4oz cup Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Guacamole
Tacos "one each"
1 ea 1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 1 oz .6 oz .5 oz .6 oz .6 oz 4 oz 1.1 oz .8 oz 1.1 oz .8 oz 0.15
249 279 90 128 156 104.5 170 80 100 0.9 2.9 0 18 0 262 72 25 121 76 14.5
130.5 130.5 22 79.2 80 40 140 30 40 0 0 0 13.5 0 173 49 0 88.7 42 5.4
14.5 14.5 2.4 8.8 9 4.4 16 3.5 4 0 0 0 1.5 0 19 5.5 0 9.9 4.7 0.6
2.2 2.2 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0.3 0 9.7 3.9 0 6.3 3 0.08
0 0 40 33 45 37.6 25 0 0 0 0 0 0 0 49.5 13.6 0 30 10 17.25
470 510 505 652 419 597 1245 145 2.5 0 0 0 84 0 1651 118 20 180 12 28.75
24 31 1.3 2 4 1.7 1.5 10 12.5 0 0.6 0 0.6 0 10.9 0 4 0 1 2.15
3 2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0.02 0 0 0 0 0.325
2 2 1 1.2 1 1.3 0 2 2 0 0 0 0 0 6.7 0 2 0 0 0.48
5 6 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 15.7 6 2 7.7 0.6 0.15
0 0 2.9 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0 0 0.00
0 0 0 0 0 2 1% 0 4% 0 2.5 0.6 0 12 0 0 0 0 0 0.78
6% 4% 7.2 0 14 7 2% 2% 3% 1 0.7 2 0 0 244 0 109 0 0 8.50
10% 8% 0.5 0 1.4 1.3 5% 4% 5% 0 0 0 0 0 0 0 0 0 0 0.58
7'' Wheat Tortilla 7'' Flour Tortilla Crispy Corn Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream
1 ea 1 ea 1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 1 oz .6 oz .5 oz .6 oz .3 oz 1.1 oz .8 oz 1.1 oz .8 oz
90 104 106 90 128 156 104.5 170 80 100 0.9 2.9 0 18 0 72 25 121 76
30 25 34.2 22 79.2 80 40 140 30 40 0 0 0 13.5 0 49 0 88.7 42
3 1 3.8 2.4 8.8 9 4.4 16 3.5 4 0 0 0 1.5 0 5.5 0 9.9 4.7
0 1 0.41 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0.3 0 3.9 0 6.3 3
1 0 0 40 33 45 37.6 25 0 0 0 0 0 0 0 13.6 0 30 10
240 265 100 505 652 419 597 1245 145 2.5 0 0 0 84 0 118 20 180 12
13 16 19 1.3 2 4 1.7 1.5 10 12.5 0 0.6 0 0.6 0 0 4 0 1
2 1 2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0 0 0 0
1 1 1 1 1.2 1 1.3 0 2 2 0 0 0 0 0 0 2 0 0
4 3 2 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 6 2 7.7 0.6
1.4 0 2% 5.8 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0
0 0 0 0 0 0 4 2% 0 8% 0 2.5 0.6 0 12 0 0 0 0
2% 2% 0 14.4 0 28 14 4% 4% 6% 1 0.7 2 0 0 244 0 109 0
4% 4% 0 1 0 2.8 2.6 10% 8% 10% 0 0 0 0 0 0 0 0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Tostada "one each"
Crispy Corn Tortilla Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Salsa, 4oz cup
Enchilada "one each"
1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 1 oz .6 oz .5 oz .6 oz .6 oz 1.1 oz .8 oz 1.1 oz .8 oz 4 oz
106 90 128 156 104.5 170 80 100 0.9 2.9 0 18 0 72 25 121 76 35
34.2 22 79.2 80 40 140 30 40 0 0 0 13.5 0 49 0 88.7 42 0
3.8 2.4 8.8 9 4.4 16 3.5 4 0 0 0 1.5 0 5.5 0 9.9 4.7 0
0.41 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0.3 0 3.9 0 6.3 3 0
0 40 33 45 37.6 25 0 0 0 0 0 0 0 13.6 0 30 10 0
100 505 652 419 597 1245 145 2.5 0 0 0 84 0 118 20 180 12 375
19 1.3 2 4 1.7 1.5 10 12.5 0 0.6 0 0.6 0 0 4 0 1 7.4
2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0 0 0 0 1.8
1 1 1.2 1 1.3 0 2 2 0 0 0 0 0 0 2 0 0 5
2 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 6 2 7.7 0.6 1.6
2% 0 0 2.6 0 0 0 0 0 8 0 0 10 52 0 43 0 7.2
0 0 0 0 0 2 1% 0 4% 2.5 0.6 0 12 0 0 0 0 4.8
0 115 0 6.7 14 7 2% 2% 3% 0.7 2 0 0 244 0 109 0 6.5
0 1.7 0 0.5 1.4 1.3 5% 4% 5% 0 0 0 0 0 0 0 0 0
Corn Tortilla "Dipped in Oil" Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Verde Sauce Chipotle Red Sauce Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream
1 ea 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz. 2 oz 2 oz 1 oz .6 oz .5 oz .6 oz .3 oz 1.1 oz .8 oz 1.1 oz .8 oz
106 90 128 156 104.5 170 80 100 30 20 0.9 2.9 0 18 0 72 25 121 76
34.2 22 79.2 80 40 140 30 40 13.5 0 0 0 0 13.5 0 49 0 88.7 42
3.8 2.4 8.8 9 4.4 16 3.5 4 1.5 0 0 0 0 1.5 0 5.5 0 9.9 4.7
0.41 0.6 1.5 3 1.5 4 0.5 0.5 0 0 0 0 0 0.3 0 3.9 0 6.3 3
0 40 33 45 37.6 25 0 0 0 0 0 0 0 0 0 13.6 0 30 10
100 505 652 419 597 1245 145 2.5 230 460 0 0 0 84 0 118 20 180 12
19 1.3 2 4 1.7 1.5 10 12.5 4 4 0 0.6 0 0.6 0 0 4 0 1
2 0.2 0.8 0 0.4 0 2.5 4.5 0 0 0 0 0 0 0 0 0 0 0
1 1 1.2 1 1.3 0 2 2 0 2 0 0 0 0 0 0 2 0 0
2 15 10 14 13.9 6 3.5 3.5 0 0 0 0 0 0 0 6 2 7.7 0.6
2% 0 0 2.6 0 0 0 0 0 1% 0 8 0 0 10 52 0 43 0
0 0 0 0 0 2 1% 0 6% 1% 4% 2.5 0.6 0 12 0 0 0 0
0 115 0 6.7 14 7 2% 2% 0 1% 3% 0.7 2 0 0 244 0 109 0
0 1.7 0 0.5 1.4 1.3 5% 4% 2% 1% 5% 0 0 0 0 0 0 0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Nachos
Corn Chips 30 to 35 Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Shredded Lettuce Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream
Salad
30 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 1.6 oz .6 oz .5 oz .6 oz .4 oz 6.6 oz .8 oz 6.6 oz .8 oz
420 180 256 312 209 340 160 200 0.9 2.9 0 18 0 432 25 726 76
180 44 157 160 80 280 60 80 0 0 0 13.5 0 294 0 532.2 42
20 4.8 17.5 18 8.8 32 7 8 0 0 0 1.5 0 33 0 59.4 4.7
2.4 1.2 3 6 3 8 1 1 0 0 0 0.3 0 23.4 0 37.8 3
0 80 66 90 75.2 50 0 0 0 0 0 0 0 81.6 0 180 10
340 1010 1304 838 1194 2490 290 5 0 0 0 84 0 708 20 1080 12
60 2.6 4 8 3.4 3 20 25 0 0.6 0 0.6 0 0 4 0 1
7.6 0.4 1.7 0 0.8 0 5 9 0 0 0 0 0 0 0 0 0
0 2 2.3 2 2.6 0 4 4 0 0 0 0 0 0 2 0 0
7.6 30 20 28 27.8 12 7 7 0 0 0 0 0 36 2 46.2 0.6
4% 5.8 0 0 0 0 0 0 2 8 0 0 10 52 0 43 0
0 0 0 0 4 2% 0 8% 0 2.5 0.6 0 12 0 0 0 0
0 14.4 0 28 14 4% 4% 6% 1 0.7 2 0 0 244 0 109 0
0 1 0 2.8 2.6 10% 8% 10% 0 0 0 0 0 0 0 0 0
13'' Wheat Tortilla 10'' Wheat Tortilla "for to-go" Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Salad Mix Diced Tomato Diced Onions Blacke Olives Fresh Jalapenos Subsititue Powerlite low fat cheese Subsititue Powerlite fat free sour cream Mixed Cheese Sour Cream Guacamole Salsa Dressing Ligh Burgundy Vinaigrettet Ranch Dressing Avocado Ranch Dressing
1 ea 1 ea 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 3 cup .6 oz .5 oz .6 oz 4 ea 1.1 oz .8 oz 1.1 oz 0.4 0.15 4 oz 2 oz 4 oz 4 oz
395 249 180 256 312 209 340 160 200 28 2.9 0 18 0 72 25 121 76 14.5 35 90 378 218
191.7 130.5 44 157 160 80 280 60 80 0 0 0 13.5 0 49 0 88.7 42 5.4 0 27 374 198
21.3 14.5 4.8 17.5 18 8.8 32 7 8 0 0 0 1.5 0 5.5 0 9.9 4.7 0.6 0 3 41.6 22
4.6 2.2 1.2 3 6 3 8 1 1 0 0 0 0.3 0 3.9 0 6.3 3 0.08 0 0 41.6 21
1 1 80 66 90 75.2 50 0 0 0 0 0 0 0 13.6 0 30 10 17.25 0 0 37.8 53
800 470 1010 1304 838 1194 2490 290 5 48 0 0 84 0 118 20 180 12 28.75 375 680 1200 57.5
42 24 2.6 4 8 3.4 3 20 25 5 0.6 0 0.6 0 0 4 0 1 2.15 7.4 14 3.78 4.3
6 3 0.4 1.7 0 0.8 0 5 9 3.3 0 0 0 0 0 0 0 0 0.325 1.8 0 0 0.07
3 2 2 2.3 2 2.6 0 4 4 1.7 0 0 0 0 0 2 0 0 0.475 5 12 3.78 2.9
10 5 30 20 28 27.8 12 7 7 2.5 0 0 0 0 6 2 7.7 0.6 0.15 1.6 0 0 0.03
1% 0 5.8 0 0 0 0 0 0 0 8 0 0 10 52 0 43 0 0 7.2 0 0 0
0 0 0 0 0 4 2% 0 8% 26 2.5 0.6 0 12 0 0 0 0 0 4.8 0 0 0
8% 6% 14.4 0 28 14 4% 4% 6% 79 0.7 2 0 0 244 0 109 0 0 6.5 0 0 0
15% 10% 1 0 2.8 2.6 10% 8% 10% 1.9 0 0 0 0 0 0 0 0 0 0 0 0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Rice Bowl
13'' Wheat Tortilla 10'' Wheat Tortilla "for to-go" Chicken Blackened Chicken Beef Steak Pork Black Beans Refried Beans Rice Black Beans Grilled Onions Grilled Green Peppers Diced Tomato Salsa, 4oz cup
1 ea 1 ea 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 4 oz 2 oz.
2 oz 2 oz
395 249 180 256 312 209 340 160 200 109 80
23 16
191.7 130.5 44 157 160 80 280 60 80 29.7 30
0 0
21.3 14.5 4.8 17.5 18 8.8 32 7 8 3.3 3.5
0 0
4.6 2.2 1.2 3 6 3 8 1 1 0.5 0.5
0 0
1 1 80 66 90 75.2 50 0 0 0 0
0 0
800 470 1010 1304 838 1194 2490 290 5 350 145
2.3 1.1
42 24 2.6 4 8 3.4 3 20 25 17.6 10
5.3 3.8
6 3 0.4 1.7 0 0.8 0 5 9 1.4 2.5
1 0.7
3 2 2 2.3 2 2.6 0 4 4 1.5 2
2.4 0
10 5 30 20 28 27.8 12 7 7 2.2 3.5
0.6 0.5
1% 0 5.8 0 0 0 0 0 0 3.2 0
0 33
0 0 0 0 0 4 2% 0 8% 2.8 0
4.2 42
8% 6% 14.4 0 28 14 4% 4% 6% 22 2%
13 5.2
15% 10% 1 0 2.8 2.6 10% 8% 10% 0.9 4%
0.1 0.26
.6 oz 4 oz
2.9 35
0 0
0 0
0 0
0 0
0 375
0.6 7.4
0 1.8
0 5
0 1.6
8 7.2
2.5 4.8
0.7 6.5
0 0
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Fresh Starts & Sides
Chips,basket 30 to 35 Salsa, 4oz cup Chili con Queso, 4oz cup Guacamole, 4oz cup Salsa, 8oz cup Chili con Queso, 8oz cup Guacamole, 8oz cup Side of Rice Side of Black Beans Side of Refried Beans
Make it Wet
30 4 oz 4 oz 4 oz 8 oz 8 oz 8 oz 4 oz 4 oz 4 oz
420 35 262 58 70 400 116 109 160 200
180 0 173 21.6 0 260 43.2 29.7 60 80
20 0 19 2.4 0 30 4.8 3.3 7 8
2.4 0 9.7 0.32 0 14 0.64 0.5 1 1
0 0 49.5 69 0 70 138 0 0 0
340 375 1651 115 750 2600 230 350 290 5
60 7.4 10.9 8.6 15 16 17.2 17.6 20 25
7.6 1.8 0.2 1.3 3.6 0 2.6 1.4 5 9
0 5 6.7 1.9 10 10 3.8 1.5 4 4
7.6 1.6 15.7 0.6 3.2 24 1.2 2.2 7 7
4% 7.2 52 0 14 30 0 3.2 0 0
0 4.8 0 3.1 9.5 8 6.2 2.8 0 8%
0 6.5 244 34 13 70 68 22 4% 6%
0 0 0 2.31 0 0 4.62 0.9 8% 10%
Chipotle Red Sauce Cheese on Red Sauce Verde Sauce Chili con Queso Salsa Topping Chips with a meal 10 to 15 each
2 oz 1.1 oz 2 oz 2 oz 2 oz 15
20 121 30 100 17.5 210
0 88.7 13.5 65 0 90
0 9.9 1.5 7.5 0 10
0 6.3 0 3.5 0 1.2
0 30 0 17.5 0 0
460 180 230 650 187.5 170
4 0 4 4 3.8 30
0 0 0 0 0.9 3.8
2 0 0 2.5 2.5 0
0 7.7 0 6 0.8 3.8
1% 43 0 7.5 3.6 2%
1% 0 6% 2 2.4 0
1% 109 0 17.5 3.25 0
1% 0 2% 0 0 0
Little Lizards (kids menu)
Chicken Fingers 2 Pkg Ketchup Shredded Lettuce Diced Tomato Mixed Cheese Subsititue Powerlite low fat cheese
Desserts
2 Tb
30
0
0
0
0
380
8
0
8
0
0%
0
0
0
1 oz .6 oz 2.2 oz 2.2 oz
0.9 2.9 242 72
0 0 177.4 49
0 0 19.8 5.5
0 0 12.6 3.9
0 0 60 13.6
0 0 360 118
0 0.6 0 0
0 0 0 0
0 0 0 0
0 0 7.7 6
2 8 86 52
0 2.5 0 0
1 0.7 218 244
0 0 0 0
Churros Cinnamon Sugar Sugar Cookie Dough Flautas "one each" 10'' " Fried" Flour Tortilla Cookie Dough Powdered Sugar Chocolate Syrup
1 ea 1 ea 2 oz.
269 200 90
148.5 50 22
16.5 6 2.4
2.2 1 0.6
0 0 40
270 510 505
23 31 1.3
1 2 0.2
1 2 1
5 6 15
0 0 2.9
0 0 0
0% 4% 7.2
8% 8% 0.5
1 ea 2 oz.
2 tsp 2 oz
279
273 19.5 158
130.5
126 0 5.4
14.5
14 0 0.6
2.2
4.1 0 0.3
0
10 0 0
510
172 0 41
31
34 5 37
2
1.2 0 1.5
2
20 4 28
6
2 0 1.2
0
0 0 0
0
0 0 0
4%
0 0 8
8%
1.5 0 1.2
Tijuana Flats Nutrition Guide 2010
(Updated Ausuts 2008) Serving Size Calories Calories Total Fat from Fat g Saturated Fat g Cholesterol mg Sodium mg Total Carbs g Dietary Vit CFiber g Sugars g Protein g Vitamin A mg or % Calciummg iron-mg
Specialty Burritos
Bangin Chicken Burrito 13'' Wheat Tortilla 13'' Flour Tortilla Chicken Fingers 4 Grilled Onions Grilled Green Peppers Diced Tomatoes Mixed Cheese Subsititue Powerlite low fat cheese Ranch Dressing Bangin Chicken Sauce Steak & Cheesy 13'' Wheat Tortilla 13'' Flour Tortilla Steak Grilled Onions Grilled Green Peppers Powerlite low fat cheese
1 ea 1 ea 4
2 oz 2 oz
290 350
292 23 16
80 90
148.5 0 0
10 10
16.5 0 0
2 2
2.3 0 0
1 3
53 0 0
800 880
653 2.3 1.1
42 54
13 5.3 3.8
6 3
0 1 0.7
3 4
0 2.4 0
10 11
20 0.6 0.5
1% 0
0 0 33
0 0
0 4.2 42
8% 8%
0 13 5.2
15% 15%
0 0.1 0.26
.6 oz 1.1 oz 1.1 oz 2 oz. 2 oz.
2.9 121 72 189
5.7
0 88.7 49 187
0
0 9.9 5.5 20.8
0
0 6.3 3.9 20.8
0
0 30 13.6 18.9
0
0 180 118 600
31
0.6 0 0 1.89
1.1
0 0 0 0
0
0 0 0 1.89
1.1
0 7.7 6 0
0
8 43 52 0
0
2.5 0 0 0
0
0.7 109 244 0
0
0 0 0 0
0
1 ea 1 ea 6 oz.
2 oz 2 oz
290 350 313.5
23 16
80 90 120
0 0
10 10 13.2
0 0
2 2 4.5
0 0
1 3 112.8
0 0
800 880 1791
2.3 1.1
42 54 5.1
5.3 3.8
6 3 1.2
1 0.7
3 4 3.9
2.4 0
10 11 41.7
0.6 0.5
1% 0 0
0 33
0 0 6
4.2 42
8% 8% 21
13 5.2
15% 15% 3.9
0.1 0.26
2.2 oz
72
49
5.5
3.9
13.6
118
0
0
0
6
52
0
244
0
Lite Blackened Chicken Caesar 13'' Wheat Tortilla Blackened Chicken Romain Lettuce Light Caesar Dressing Shredded Parm Cheese
1 ea 6 oz
2 cups
290 384
80 136
10 26
0 12 1.6
2 4.5
0 2 1
1 99
0 0 4
800 1956
7.5 1100 96
42 6
3 6 0.2
6 2.6
1.9 0 0
3 3.4
1.1 4 0
10 30
1.2 2 2.1
1% 0
244 0 9.8
0 0
22.6 0 0
8% 0
31 0 71
15%
0.9 0 0
2 oz. 0.2 oz
16 140 24
0 108 14
Milk cheese blend Power lite cheese Chili con Queso Half and half Ranch dressing Sour cream Fat free sour cream Avocado dressing Spinach artichoke Chipotle sauce Caesar Dressing Lite vinaigrette
Eggs Ranch dressing Avocado dressing Chipotle sauce
Tijuana Flats Allergen information Peanut Fish Gluten None Blackened fish Flour Tortilla Caesar Dressing Wheat tortilla Ranch Dressing Avocado Dressing Churros
Soy Ranch dressing Avocado dressing Caesar Dressing
Wheat Flour Tortilla Wheat tortilla Ranch dressing Avocado dressing
All Gluten free items are subject to cross contamination 