GYG Sodium by Menu Item
15 Guzman y Gomez items carry 2,000 mg of sodium or more in a single serve. This page ranks the saltiest items, finds the lowest-sodium meals and shows which swaps and extras move the number.
Highest-sodium GYG items
The percentage column compares each serve with the 2,000 mg a day that Australian guidance sets as a suggested dietary target for adults. One enchilada can pass it by itself. The enchiladas dominate because the standard build comes with cheese and queso.
| Item | Sodium | Share of 2,000 mg | Cal |
|---|---|---|---|
| Pulled Shiitake Mushroom Enchilada (with Cheese & Queso) | 3,530 mg | 177% | 1,270 |
| Pulled Pork Enchilada (with Cheese & Queso) | 3,170 mg | 159% | 1,130 |
| Grilled Chicken Enchilada (with Cheese & Queso) | 3,090 mg | 155% | 1,150 |
| Ground Beef Enchilada (with Cheese & Queso) | 3,090 mg | 155% | 1,200 |
| Shredded Beef Brisket Enchilada (with Cheese & Queso) | 3,070 mg | 154% | 1,180 |
| Sautéed Vegetables with Guac Enchilada (with Cheese & Queso) | 3,060 mg | 153% | 1,180 |
| Pulled Shiitake Mushroom Burrito | 2,320 mg | 116% | 895 |
| Big Brekkie Burrito - Bacon | 2,280 mg | 114% | 974 |
| Pulled Shiitake Mushroom Nachos | 2,200 mg | 110% | 1,230 |
| Pulled Shiitake Mushroom Cali Burrito | 2,120 mg | 106% | 1,090 |
| Pulled Shiitake Mushroom Bowl | 2,060 mg | 103% | 781 |
| Honey Habanero Tender Cali Burrito | 2,040 mg | 102% | 1,070 |
Lowest-sodium GYG meals
Anything under 300 Cal is left out, along with sides, desserts and drinks, so this list shows meals and larger snacks rather than a cup of tea. Small portions top the list, which makes sense: less food, less salt.
| Meal | Sodium | Share of 2,000 mg | Cal | Protein |
|---|---|---|---|---|
| Little G's Nachos - Cheese | 278 mg | 14% | 340 | 8 g |
| Little G's Nachos - Sautéed Vegetables with Guacamole | 427 mg | 21% | 429 | 9.4 g |
| Little G's Nachos - Shredded Beef Brisket | 431 mg | 22% | 428 | 21.7 g |
| Little G's Nachos - Ground Beef | 439 mg | 22% | 439 | 15.8 g |
| Little G's Nachos - Grilled Chicken | 441 mg | 22% | 412 | 21.6 g |
| Mini Caesar Salad - Grilled Chicken | 450 mg | 23% | 317 | 20 g |
| Little G's Nachos - Pulled Pork | 479 mg | 24% | 405 | 18.5 g |
| Brekkie Taco - Sautéed Vegetables with Guacamole (1 Taco) | 551 mg | 28% | 321 | 8.2 g |
| Brekkie Bowl - Sautéed Vegetables with Guacamole | 623 mg | 31% | 392 | 20.4 g |
| Mini Caesar Salad - Crispy Chicken Tenders | 651 mg | 33% | 358 | 14.4 g |
GYG sodium range by menu category
| Category | Items | Lowest | Highest |
|---|---|---|---|
| Burritos | 9 | 1,390 mg | 2,320 mg |
| Bowls | 6 | 1,600 mg | 2,060 mg |
| Cali Burritos | 11 | 1,470 mg | 2,120 mg |
| Tacos | 18 | 463 mg | 1,160 mg |
| Nachos | 6 | 1,550 mg | 2,200 mg |
| Nacho Fries | 6 | 1,340 mg | 2,000 mg |
| Quesadillas | 13 | 661 mg | 1,240 mg |
| Enchiladas | 6 | 3,060 mg | 3,530 mg |
| Caesar Salads | 3 | 822 mg | 1,260 mg |
| Minis & Little G’s | 68 | 1 mg | 1,880 mg |
| Breakfast | 26 | 337 mg | 2,280 mg |
| Chicken Tenders | 13 | 984 mg | 1,880 mg |
| Sides & Dips | 41 | 33 mg | 1,720 mg |
| Desserts | 9 | 93 mg | 254 mg |
| Cafe Hola | 10 | 2 mg | 110 mg |
How swaps and extras change sodium
Small changes move sodium less than the format you pick. Brown rice instead of white lowers a burrito by about 27 mg and a bowl by about 42 mg, while swapping black beans for pinto beans adds about 146 mg. The calculator applies these automatically in the GYG meal builder.
Extras can add more than you expect, because some are salty for their size. These are the eight highest-sodium extras on the published list.
| Extra | Serve | Sodium | Cal |
|---|---|---|---|
| Mild Pulled Shiitake Mushroom | 100 g | 762 mg | 270 |
| Crispy Chicken Tenders | 100 g | 730 mg | 226 |
| Brown Rice - Bowl | 140 g | 448 mg | 217 |
| Jalapeño Ketchup | 40 g | 415 mg | 42 |
| Crispy Bacon | 30 g | 393 mg | 75 |
| Mild Queso Dip | 80 g | 362 mg | 100 |
| Crispy Hash Brown | 60 g | 342 mg | 159 |
| Sweet Chipotle BBQ | 40 g | 334 mg | 77 |
Sauces and dips are covered in more detail on the GYG sauces and dips page.
Sodium, salt and the 2,000 mg figure
Nutrition panels list sodium, not salt. A rough conversion is that 2,000 mg of sodium equals about 5 g of salt. The 2,000 mg line used on this page is a general reference for adults, not a personal limit.
If you have high blood pressure, kidney disease or another condition where salt matters, follow the advice from your own doctor or dietitian rather than this page. The disclaimer explains what the figures do and do not cover, and the is GYG healthy guide looks at sodium alongside the other nutrients.
GYG sodium questions
Which GYG item has the most sodium?
Pulled Shiitake Mushroom Enchilada (with Cheese & Queso) has the most, at 3,530 mg, which is 177% of the 2,000 mg reference. Enchiladas fill most of the top of the list because they carry cheese and queso.
How much sodium is in a GYG burrito?
The Grilled Chicken Burrito has 1,880 mg, about 94% of the 2,000 mg reference. The bowl version has 1,620 mg.
What is the lowest-sodium meal at GYG?
Among items of 300 Cal or more that are not sides, desserts or drinks, Little G's Nachos - Cheese is lowest at 278 mg (340 Cal).
Is sodium the same as salt?
No. Salt is sodium chloride, and sodium is the part nutrition panels report. As a rough guide, 1,000 mg of sodium is about 2.5 g of salt, so 2,000 mg of sodium is about 5 g of salt.
How many GYG items are over 2,000 mg of sodium?
15 of 245 items are at or above 2,000 mg in a single serve, and 119 are at or above half of it.