Tijuana Flats Nutrition Information

Menu items for Tijuana Flats are listed below with corresponding nutrition data such as calories, fat, saturated fat, fiber, protein, carbohydrates, and sodium, along with Weight Watcher Points and Points Plus information.

Menu Item
Nutrition Information
Weight Watchers
Salad Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
13'' Wheat Tortilla 1 ea 395 21 5 6 10 42 800 9 10
10'' Wheat Tortilla "for to-go" 1 ea 249 14.5 2 3 5 24 470 6 7
Chicken 4 oz 180 5 1 0 30 3 1010 4 4
Blackened Chicken 4 oz 256 17.5 3 2 20 4 1304 6 7
Beef 4 oz 312 18 6 0 28 8 838 8 8
Steak 4 oz 209 9 3 1 28 3 1194 5 5
Pork 4 oz 340 32 8 0 12 3 2490 9 10
Black Beans 4 oz 160 7 1 5 7 20 290 3 4
Refried Beans 4 oz 200 8 1 9 7 25 5 4 5
Salad Mix 3 cup 28 0 0 3 2.5 5 48 0 1
Diced Tomato .6 oz 2.9 0 0 0 0 1 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Blacke Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos 4 ea 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Sour Cream 0.4 76 5 3 0 1 1 12 2 1
Guacamole 0.15 14.5 1 0 0 0 2 29 0 0
Salsa Dressing 4 oz 35 0 0 2 2 7 375 0 1
Ligh Burgundy Vinaigrettet 2 oz 90 3 0 0 0 14 680 2 2
Ranch Dressing 4 oz 378 42 42 0 0 4 1200 11 11
Avocado Ranch Dressing 4 oz 218 22 21 0 0 4 57.5 6 6
Regular Size Burrito Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
10'' Wheat Tortilla 1 ea 170 6 1 3 5 24 470 3 4
10'' Flour Tortilla 1 ea 200 6 1 2 6 31 510 4 5
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Black Olives .6 oz 18 1.5 0 0 0 0.6 84 0 0
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Make it a Chimichanga Add n/a 139 13 2 0 0 0 32 4 3
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Tijuana Size Burrito Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
13'' Wheat Tortilla 1 ea 290 10 2 6 10 42 800 6 8
13'' Flour Tortilla 1 ea 350 10 2 3 11 54 880 7 9
Beef 4 oz 312 18 6 0 28 8 838 8 8
Black Beans 4 oz 160 7 1 5 7 20 290 3 4
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Blackened Chicken 4 oz 256 17.5 3 2 20 4 1304 6 7
Chicken 4 oz 180 5 1 0 30 3 1010 4 4
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 1 0 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Make it a Chimichangas Add n/a 225 21 4 0 0 0 51 6 5
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Pork 4 oz 340 32 8 0 12 3 2490 9 10
Refried Beans 4 oz 200 8 1 9 7 25 5 4 5
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Steak 4 oz 209 9 3 1 28 3 1194 5 5
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Megajuana Size Burrito Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
13'' Wheat Tortilla 1 ea 290 10 2 6 10 42 800 6 8
13'' Flour Tortilla 1 ea 350 10 2 3 11 54 880 7 9
Chicken 8 oz 360 10 2 1 60 5 2020 8 8
Blackened Chicken 8 oz 512 35 6 3 40 8 2608 12 13
Beef 8 oz 624 36 12 0 56 16 1676 15 16
Steak 8 oz 418 18 6 2 56 7 2388 10 10
Pork 8 oz 680 64 16 0 24 6 4980 19 19
Black Beans 8 oz 320 14 2 10 14 40 580 7 8
Refried Beans 8 oz 400 16 2 18 14 50 10 9 9
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 2.2 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 2.2 oz 121 10 6 0 8 0 180 3 3
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Make it a Chimichangas Add n/a 225 21 4 0 0 0 51 6 5
Specialty Burrito Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Bangin Chicken Burrito









13'' Wheat Tortilla 1 ea 290 10 2 6 10 42 800 6 8
13'' Flour Tortilla 1 ea 350 10 2 3 11 54 880 7 9
Chicken Fingers 4 pcs 292 16.5 2 0 20 13 653 7 7
Grilled Onions 2 oz 23 0 0 1 1 13 2.3 0 1
Grilled Green Peppers 2 oz 16 0 0 1 0.5 4 1.1 0 0
Diced Tomatoes .06 oz 2.9 0 0 0 0 1 0 0 0
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 3.9 0 6 0 118 2 2
Ranch Dressing 2 oz 189 21 21 0 0 2 600 6 6
Bangin Chicken Sauce 2 oz 6 0 0 0 0 1 31 0 0
Steak & Cheesy









13'' Wheat Tortilla 1 ea 290 10 2 6 10 42 800 6 8
13'' Flour Tortilla 1 ea 350 10 2 3 11 54 880 7 9
Steak 6 oz 313.5 13 4.5 1 42 5 1791 7 8
Grilled Onions 2 oz 23 0 0 1 1 5 2.3 0 1
Grilled Green Peppers 2 oz 16 0 0 1 0.5 4 1.1 0 0
Powerlite low fat cheese 2.2 oz 72 5.5 4 0 6 0 118 2 2
Lite Blackened Chicken Caesar









13'' Wheat Tortilla 1 ea 290 10 2 6 10 42 800 6 8
Blackened Chicken 6 oz 384 26 4.5 3 30 6 1956 9 10
Romain Lettuce 2 cups 16 0 0 2 1 3 7.5 0 0
Light Caesar Dressing 2 oz 140 12 2 0 2 6 1100 4 4
Shredded Parm Cheese 0.2 oz 24 2 1 0 2 0 96 1 1
Quesadilla Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
10'' Wheat Tortilla 1 ea 170 6 1 3 5 24 470 3 4
10'' Flour Tortilla 1 ea 200 6 1 2 6 31 510 4 5
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 2.2 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 2.2 oz 242 20 13 0 8 0 360 6 6
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Flautas Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
10'' "Fried" Wheat Tortilla 1 ea 249 14.5 2 3 5 24 470 6 7
10'' " Fried" Flour Tortilla 1 ea 279 14.5 2 2 6 31 510 6 7
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 0.6 84 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Chili con Queso 4 oz 262 19 10 0.0 16 11 1651 7 7
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Guacamole 0.15 14.5 1 0 0 0 2 29 0 0
Taco Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
7'' Wheat Tortilla 1 ea 90 3 0 2 4 13 240 2 2
7'' Flour Tortilla 1 ea 104 1 1 1 3 16 265 2 2
Crispy Corn Tortilla 1 ea 106 4 0 2 2 19 100 2 3
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 1 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos .3 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Tostada Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Crispy Corn Tortilla 1 ea 106 4 0 2 2 19 100 2 3
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 0.6 84 0 0
Fresh Jalapenos .6 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Salsa 4 oz 35 0 0 2 2 7 375 0 1
Enchilada Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Corn Tortilla "Dipped in Oil" 1 ea 106 4 0 2 2 19 100 2 3
Chicken 2 oz. 90 2 1 0 15 1 505 2 2
Blackened Chicken 2 oz. 128 9 1.5 1 10 2 652 3 3
Beef 2 oz. 156 9 3 0 14 4 419 4 4
Steak 2 oz. 104.5 4 1.5 0 14 2 597 2 3
Pork 2 oz. 170 16 4 0 6 1.5 1245 5 5
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Refried Beans 2 oz. 100 4 0.5 4.5 3.5 12.5 2.5 2 2
Verde Sauce 2 oz 30 1.5 0 0 0 4 230 1 1
Chipotle Red Sauce 2 oz 20 0 0 0 0 4 460 0 0
Shredded Lettuce 1 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 1 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos .3 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 1.1 oz 72 5.5 4 0 6 0 118 2 2
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 1.1 oz 121 10 6 0 8 0 180 3 3
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Nacho Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Corn Chips 35 ea 30 180 20 60 0 340 0 15 78
Chicken 4 oz 180 5 1 0 30 3 1010 4 4
Blackened Chicken 4 oz 256 17.5 3 2 20 4 1304 6 7
Beef 4 oz 312 18 6 0 28 8 838 8 8
Steak 4 oz 209 9 3 1 28 3 1194 5 5
Pork 4 oz 340 32 8 0 12 3 2490 9 10
Black Beans 4 oz 160 7 1 5 7 20 290 3 4
Refried Beans 4 oz 200 8 1 9 7 25 5 4 5
Shredded Lettuce 1.6 oz 0.9 0 0 0 0 0 0 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 0.6 0 0 0
Diced Onions .5 oz 0 0 0 0 0 0 0 0 0
Black Olives .6 oz 18 1.5 0 0 0 1 84 0 0
Fresh Jalapenos .4 oz 0 0 0 0 0 0 0 0 0
Subsititue Powerlite low fat cheese 6.6 oz 432 33 23 0 36 0 708 11 12
Subsititue Powerlite fat free sour cream .8 oz 25 0 0 0 2 4 20 1 1
Mixed Cheese 6.6 oz 726 59 38 0 46 0 1080 19 19
Sour Cream .8 oz 76 5 3 0 1 1 12 2 1
Rice Bowl Ingredients
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
13'' Wheat Tortilla 1 ea 395 21 5 6 10 42 800 9 10
10'' Wheat Tortilla "for to-go" 1 ea 249 14.5 2 3 5 24 470 6 7
Chicken 4 oz 180 5 1 0 30 3 1010 4 4
Blackened Chicken 4 oz 256 17.5 3 2 20 4 1304 6 7
Beef 4 oz 312 18 6 0 28 8 838 8 8
Steak 4 oz 209 9 3 1 28 3 1194 5 5
Pork 4 oz 340 32 8 0 12 3 2490 9 10
Black Beans 4 oz 160 7 1 5 7 20 290 3 4
Refried Beans 4 oz 200 8 1 9 7 25 5 4 5
Rice 4 oz 109 3 0.5 1 2 18 350 2 3
Black Beans 2 oz. 80 3.5 0.5 2.5 3.5 10 145 1 2
Grilled Onions 2 oz 23 0 0 1 1 5 2.3 0 1
Grilled Green Peppers 2 oz 16 0 0 0.7 0.5 4 1.1 0 0
Diced Tomato .6 oz 2.9 0 0 0 0 1 0 0 0
Salsa 4 oz 35 0 0 2 2 7 375 0 1
Starts, Sides & Sauces
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Chips,basket 30 to 35 30 180 20 60 0 340 0 15 78
Salsa 4 oz 35 0 0 2 2 7 375 0 1
Chili con Queso 4 oz 262 19 10 0 16 11 1651 7 7
Guacamole 4 oz 58 2 0 1 1 9 115 1 2
Salsa 8 oz 70 0 0 4 3 15 750 1 2
Chili con Queso 8 oz 400 30 14 0 24 16 2600 11 12
Guacamole 8 oz 116 5 1 3 1 17 230 2 3
Side of Rice 4 oz 109 3 0.5 1 2 18 350 2 3
Side of Black Beans 4 oz 160 7 1 5 7 20 290 3 4
Side of Refried Beans 4 oz 200 8 1 9 7 25 5 4 5
Sauces









Chipotle Red Sauce 2 oz 20 0 0 0 0 4 460 0 0
Cheese on Red Sauce 1.1 oz 121 10 6 0 8 0 180 3 3
Verde Sauce 2 oz 30 1.5 0 0 0 4 230 1 1
Chili con Queso 2 oz 100 7.5 3.5 0 6 4 650 3 3
Salsa Topping 2 oz 17.5 0 0 1 1 4 187.5 0 0
Chips with a meal 15 ea 210 10 1 4 4 30 170 4 6
Desserts & Cookie Dough Flautas
Serving Size Calories Total Fat Sat. Fat Fiber Protein Carbs Sodium Points Points+
Churros 1 ea 269 16.5 2 1 5 23 270 7 7
Cinnamon Sugar 2 oz 200 6 1 2 6 31 510 4 5
Sugar 2 oz 90 2 1 0 15 1 505 2 2
Cookie Dough Flauta Ingredients









10'' " Fried" Flour Tortilla 1 ea 279 14.5 2 2 6 31 510 6 7
Cookie Dough 2 oz 273 14 4 1.2 2 34 172 6 7
Powdered Sugar 2 tsp 19.5 0 0 0 0 5 0 0 1
Chocolate Syrup 2 oz 158 1 0 1.5 1 37 41 3 4