Oporto Calories – What’s the Lowest Calorie Options to Pick?


So, you’re feeling the need for tasty, spicy chickenness and Oporto is calling your name. What’s the lowest-calorie options in Oporto that you can order? Our guide to Oporto calories finds them for you – and gives you an at a glance guide to all the options under 400 ,500 or 600 calories.

Oporto is an Australian fast-food chain founded on Bondi Beach, the surfing capital of Australia (if not
the world).

First opened in 1989, by Antonio Cerqueira, the Portuguese inspired flame-grilled chicken with
a special homemade chilli sauce caught people’s attention.

Now, there are over 100 stores across Australia and New Zealand.

Clearly, that chicken had something special about it…but is Oporto healthy? Let’s find out!

stock image: not Oporto

Is Oporto Healthy?

Most fast food isn’t considered “healthy” food, but there’s a few things about the Oporto menu that mean it might buck that trend.

Let’s start with the fact that chicken is generally pretty healthy as it’s high in protein and relatively low in fat – and the famous ‘flame-grilled chicken’ is grilled and not fried, which a healthier way of cooking chicken as any fat that is produced just falls right off.

Oporto only serves 100% Australian and RSPCA Approved produce. That being said, the chicken is not free-range, though the company states “you will find no cages on our farms.”

Most items on the menu are also free from MSG (the only exception being the lemon and herb sauce so, you might want to pick another option if you’re MSG sensitive)

So generally, Oporto is one of the healthier fast food options but, if you want to count calories as well as make healthier choices, what’s the lowest calorie option at Oporto?


Lowest Calorie Meal at Oporto

The absolute lowest-calorie meal you can order at Oporto is a quarter portion of chicken
(340 calories) served with a single-sized portion of Portuguese Tomato Salad and some guacamole which comes to 431 calories.

You could also add crunchy slaw which is an additional 88 calories and still have a super healthy lunch.

Yes, it’s pretty low in carbs, but the combination of protein in the chicken, fibre in the veggies and healthy fats from the guac will fill you up, so, we’re going to go with it.

But what if that doesn’t quite hit the spot for you – what else on the menu is in the lower calorie range?

Let’s go through the Oporto nutritional information and find out…

Other Low-Calorie Oporto Chicken Choices…

In (kind of) the words of Elvis, ‘if you’re looking for chicken, then you’ve come to the right place,’ and the next lowest-calorie option on the Oporto menu is the four pack of Chicken Tenders served with the tomato salad and guac as above.

This sneaks in a few more calories than the Quarter Chicken at 541 calories – but, it does contain slightly more meat, so might actually be worth the extra.

You might also be able to reduce things further by picking your sauce carefully.

It’s a bit hard to work out from their wording, but, it looks as if the tender calories are calculated using the ‘garlic dip’ option – choose one of the lower-calorie sauces (more on those in a minute) and, it looks like you’ll actually save some more calories.

stock image: not Oporto

The Lowest Calorie Burgers at Oporto

Now there’s no doubt the Oporto burgers are filling – most of them contain two chicken fillets or pattys in them – but while that’s good for your appetite, it doesn’t go so well for the calories.

Our cut off for a ‘low-calorie’ choice is 600 calories – and, we’re sneaking right up to the wire here as the lowest calorie burger at Oporto is the Veggie Burger at 590 calories.

If you’re thinking, “but I’m in a chicken place so show me the meat!” then the lowest calorie meat option would be the Single Fillet Bondi Burger at 624 calories – it’s slightly over 600, but not enough to worry about.

You’ll have to eat both of these with no sides though if you want to squeak in as healthy.

If sides are your thing, you could order a snack-sized Chicken & Cheese Burger for 514 calories, and add our old friend the single serve Portugese Tomato Salad as a side dish for just another 32 calories.


Which is the Lowest Calorie Rappas (wrap)?

Rappas, as wraps are known in Oporto, might sound like they should be lower in calories than burgers – and sometimes they are. But in Oporto, they’re possibly not quite the low-calorie choice you might think.

The lowest calorie Rappa is the Vegan Rappa at 598 calories. Following that is the
Chicken Rappa at 612 calories.

The Vegan Rappa comes with a vegan patty, mixed lettuce, dry slaw, tomato, avocado and a
tomato & capsicum relish, plus of course the pita bread wrap.

The Chicken Rappa comes with two fresh grilled chicken tenders, plus a salad of tomato, lettuce
and creamy mayo. All wrapped up in pita bread.

Like the burgers, if you want to stick under 600 calories, then you’re not going to get any sides with that.

If you do want sides, then pick the smaller serve of the Chicken RappSnacker which is just 399 calories. You can add the Portugese Tomato Salad, the Crunchy Slaw, the Gaucamole or even a single serve Spicy Rice to that and still come in under 600 calories.

stock image: not Oporto


Low Calorie Salads and Bowls…

Okay, now we are getting into part of the menu where the choice gets a bit bigger.

Now, you might think this is obvious – after all, if you’re watching your calories, then a salad is a good way to go, but, after many years of writing these guides it’s not always the case – I’ve seen salads will more calories than a burger!

This however is not the case at Oporto. In fact, everything in the ‘salad and bowl’ part of the menu comes in under 600 calories.

However, the absolute lowest calorie choice would be the Vegan Salad at 433 calories – using the new Kale and Quinoa Patty that Oporto are moving over to. This has a handful fewer calories than the old Pea and Herb one.

I admit this does sound pretty filling as it has a Vegan Patty – and guacamole – to go with your veggies.

If you want a salad with meat, the Chicken & Fetta Salad is the next best thing at 466 calories.

Watch the Sauce

Many of the chicken options in Oporto come with the choice of sauce, or basting, so, do any of these make any difference?

For basting, probably not – the Original Chill is the one used in the calorie counts and that’s kind of the middle of the list – if you want to get things as low as possible though, you might want to swap to Lemon and Herb to shave off a handful of calories.

When it comes to the 25g pot sauces to dip, steer clear of the Garlic unless you have an extra 229 calories to spare in your day.

Your best options are the Prego at 79 calories or Lemon and Herb at 80 calories.

Low-Calorie Vegetarian and Vegan Options

Okay vegetarians and vegans; in case you haven’t worked it out yet, you’re, generally, on the winning team at Oporto as the meat-free options are among the lowest-calorie choices, especially with the new patties they’re using.

There are a few veggie and vegan options on the menu at Oporto (yay!) but the lowest calorie option would be the Vegan Salad at 433 calories.

If a salad sounds a little boring for you, the second-lowest calorie option would be the Veggie
Burger at 590 calories.

Lowest Calorie Bites and Snacks

Snack is probably the wrong name for these, as, most of them are pretty high in calories – but, they do make a good basis of a meal if you add a couple of sides to them.

The lowest calorie option on this part of the menu is the Jalapeno Bites at 201 calories. Since you only get three pieces, you’re probably not going to base a meal around them (though they could make a good side).

Better choices to base a meal around would be the Spicy Chicken Bolas at 351 calories – the second lowest-calorie snack.

If you’re not sure what Bolas are, they are fried chicken balls with seasonal spices.

Serve these with a share serving of our old friend the Tomato Salad and you’re at 400 calories – or you could even add a single serve of Spicy Rice and not crack 600.

We’ve already talked about the fact that the Chicken and Cheese Burger and the ChickenRapp Snacker are good replacements for their full-sized brothers and sisters.

To find out exactly how to combine your snacks into a meal for under 600 calories, check out our At a Glance Guide below, where we do the hard work for you – or, if you want to work it out yourself…

Which Sides are Lowest in Calories in Oporto?

Sides in Oporto come in single serve or share size – and in case you hadn’t worked it out already, the lowest calorie option is the the Portuguese Tomato Salad (single portion) at 32 calories or, load up on antioxidants and eat the whole share size portion yourself for just 56 calories.

Otherwise, here’s what you could feasible add to other things on the menu to make up a meal of under 600 calories…

Guacamole – 59 calories
Crunchy Slaw (single) – 88 calories
Grilled Corn (single) – 103 calories
Crunchy Slaw (share) – 158 calories
Spicy Rice (single) – 198 calories
Jalapeno Bites (3 pieces) – 201 calories
Grilled Corn (share) – 208 calories

What About the Chilli Cheese Chips?

Wanting to know about the calories in Oporto chips? Just walk away people, walk away!

A box of these is a whopping 1027 calories – so, unless there’s four of you, you’re not going to be able to add these to your meal and get under 600 calories.

stock image: not Oporto

Oporto Calories At a Glance…

Okay, I know you’re hungry, so let’s make it easy on you. Here’s a list of EVERYTHING you can order at
Oporto for under 400, 500 and 600 calories…

Oporto Meals Under 400 calories

¼ Chicken (no sides) – 340 calories

Spicy Chicken Bolas (no sides) – 351 calories

1/4 Chicken with a tomato salad (single) – 372 calories

Spicy Chicken Bolas with a tomato salad (single) – 383 calories

¼ Chicken with a side of guacamole – 398 calories

1/4 Chicken with a tomato salad (share) – 398 calories

Chicken RappSnacker – 399 calories (no sides)

Oporto Meals Under 500 Calories

Spicy Chicken Bolas with a tomato salad (share) – 409 calories

Spicy Chicken Bolas with a side of guacamole – 410 calories

¼ Chicken with a side of guacamole and a tomato salad (single) – 430 calories

Chicken Rapp Snacker with a tomato salad (single) – 431 calories

Spicy Chicken Bolas with a side of guacamole and a tomato salad (single) – 441 calories

Vegan Salad – 446 calories

¼ Chicken with a side of guacamole and a tomato salad (single) – 456 calories

Chicken Rapp Snacker with a tomato salad (share) – 457 calories

Grilled Chicken Tenders – 457 calories (no sides)

Chicken RappSnacker with a side of guacamole – 458 calories

Chicken & Fetta Salad – 466 calories

Crispy Chicken Strips (3 pieces) – 466 calories

Spicy Chicken Bolas with a side of guacamole and a tomato salad (single) – 467 calories

¼ Chicken with a tomato salad (single) and corn (single) – 475 calories

Spicy Chicken Bolas with a tomato salad (single) and corn (single) – 486 calories

stock image: not Oporto

¼ Chicken with a side of guacamole and a Crunchy Slaw (single) – 487 calories

Chicken RappSnacker with a side of guacamole and a tomato salad (single) – 489 calories

Grilled Chicken Tenders with a tomato salad (single) – 489 calories

Chicken Salad – 495 calories

Spicy Chicken Bolas with a side of guacamole and a Crunchy Slaw (single) – 498 calories

Crispy Chicken Strips (3 pieces) with a tomato salad (single) – 498 calories

Meals Under 600 calories

¼ Chicken with a tomato salad (share) and a corn (single) – 501 calories

¼ Chicken with a side of guacamole and corn (single) – 502 calories

Spicy Chicken Bolas with a tomato salad (share) and a corn (single) – 512 calories

Spicy Chicken Bolas with a side of guacamole and corn (single) – 513 calories

Chicken & Cheese Burger – 514 calories

Grilled Chicken Tenders with a tomato salad (share) – 515 calories

Chicken RappSnacker with a side of guacamole and a tomato salad (single) – 515 calories

Grilled Chicken Tenders with a side of guacamole – 516 calories

¼ Chicken with a side of guacamole, a tomato salad (single) and Crunchy Slaw (single) – 518 calories

Spicy Chicken Bolas with a side of guacamole, a tomato salad (single) and Crunchy Slaw (single) – 519 calories

Crispy Chicken Strips (3 pieces) with a tomato salad (share) – 524 calories

Crispy Chicken Strips (3 pieces) with a side of guacamole – 525 calories

¼ Chicken with a Crunchy Slaw (single) and corn (single) – 532 calories

Chicken RappSnacker with a tomato salad (single) and corn (single) – 534 calories

¼ Chicken with a Spicy Rice (single) – 538 calories

Spicy Chicken Bolas with a Crunchy Slaw (single) and corn (single) – 543 calories

Chicken RappSnacker with a side of guacamole and a Crunchy Slaw (single) – 546 calories

Chicken & Cheese Burger with a tomato salad (single) – 546 calories

Grilled Chicken Tenders with a side of guacamole and a tomato salad (single) – 547 calories

Spicy Chicken Bolas with a Spicy Rice (single) – 549 calories

Crispy Chicken Strips with a side of guacamole and a tomato salad (single) – 556 calories

¼ Chicken with a side of guacamole, a tomato salad (single) and corn (single) – 560 calories

Chicken RappSnacker with a tomato salad (share) and a corn (single) – 560 calories

Chicken RappSnacker with a side of guacamole and corn (single) – 561 calories

Chicken RappSnacker with a side of guacamole, a tomato salad (single) and Crunchy Slaw (single) – 567 calories

¼ Chicken with a Spicy Rice (single) and a tomato salad (single) – 570 calories

Spicy Chicken Bolas with a side of guacamole, a tomato salad (single) and corn (single) – 571 calories

Chicken & Cheese Burger with a tomato salad (share) – 572 calories

Chicken & Cheese Burger with a side of guacamole – 573 calories

Grilled Chicken Tenders with a side of guacamole and a tomato salad (single) – 573 calories

¼ Chicken with a tomato salad (single) and corn (share) – 580 calories

Spicy Chicken Bolas with a Spicy Rice (single) and a tomato salad (single) – 581 calories

Crispy Chicken Strips with a side of guacamole and a tomato salad (single) – 582 calories

¼ Chicken with a side of guacamole, a tomato salad (single) and Crunchy Slaw (share) – 588 calories

Chicken & Egg Burger – 590 calories

Veggie Burger – 590 calories

Spicy Chicken Bolas with a tomato salad (single) and corn (share) – 591 calories

Chicken RappSnacker with a Crunchy Slaw (single) and corn (single) – 591 calories

Grilled Chicken Tenders with a tomato salad (single) and corn (single) – 592 calories

¼ Chicken with a Spicy Rice (single) and a tomato salad (share) – 594 calories

Pulled Chicken Bowl – 595 calories

¼ Chicken with a Spicy Rice (single) and a guacamole – 597 calories

Chicken RappSnacker with a Spicy Rice (single) – 597 calories

Spicy Chicken Bolas with a side of guacamole, a tomato salad (single) and Crunchy Slaw (share) – 599 calories

The Last (chicken) Leg…

So there you have it, the lowest calorie and not so low-calorie meals at Oporto.

Whether you’re looking for a hearty meal to share with your nearest and dearest or just looking for a quick after-surf meal, now you know what to order that’s low calorie.

Do you have a favourite meal at Oporto? Let me know in the comments.


Who is The Wellness Nerd?

My name is Helen Foster and I’m a health journalist and wellness author. Publications I’ve written for include Women’s Health, Reader’s Digest, Body and Soul, Good Health at the Daily Mail and more. I have also written 16 books on health and nutrition.

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