Burrito bowl, NFS
Common food
Photo: Wikipedia
A burrito bowl, NFS (Not Further Specified) is a deconstructed burrito served in a bowl, typically featuring a base of rice topped with seasoned beans, salsa, cheese, and other fresh ingredients. It offers a satisfying mix of textures—creamy beans, fluffy rice, crisp vegetables—with a savory, often smoky or zesty flavor profile. Nutritionally, it provides a solid protein base (13g per 100g) with moderate carbs and fat, making it a balanced, customizable meal.
Calorie split: 36% protein · 30% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love burrito bowls for their vibrant, layered flavors and the freedom to build a personalized meal. They're a beloved staple of Tex-Mex cuisine, offering a hearty, satisfying experience that feels both indulgent and wholesome.
⚠️ Watch-outs & how to enjoy it better
Commercial versions can be high in sodium and saturated fat from cheese, sour cream, and processed meats, potentially impacting blood pressure and heart health. To counteract, opt for fresh salsa, guacamole, and lean proteins like grilled chicken or black beans, and request sauces on the side to control portions.
Key benefits
- High in protein for muscle maintenance and satiety
- Good source of fiber when beans and vegetables are included
- Highly customizable to dietary preferences (e.g., vegetarian, low-carb)
- Provides complex carbohydrates for sustained energy
- Rich in micronutrients like iron, folate, and potassium from beans and vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The burrito bowl was popularized in the U.S. as a lower-carb alternative to the wrapped burrito, allowing the fillings to shine without the flour tortilla.
Full nutrition (USDA data · scales with serving)
| Water | 69.7 g |
| Energy | 145 kcal |
| Protein | 13.0 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 10.6 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.22 g |
| Calcium, Ca | 68.0 mg |
| Iron, Fe | 0.93 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 147 mg |
| Potassium, K | 196 mg |
| Sodium, Na | 311 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 14.6 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.12 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 24.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 38.4 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 21.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.61 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 49.0 mg |
FAQ
Is a burrito bowl healthier than a burrito?
Often, yes, because it omits the flour tortilla, reducing calories and refined carbs. However, the overall healthiness depends on the toppings and portion sizes.
Can I make a burrito bowl gluten-free?
Absolutely. The core components (rice, beans, meat, vegetables) are naturally gluten-free. Just ensure any sauces or seasonings don't contain hidden gluten.
What's the best way to meal-prep burrito bowls?
Store components like rice, beans, and proteins separately in the fridge. Assemble fresh bowls daily, adding cold toppings like salsa and avocado just before eating to maintain texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.45 kcal/g · 36% calories from protein · 1.0 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.