PortionVerityA QDOBA meal can remain fairly high in sodium even if it is moderate in calories. The ingredients often contain seasoning, and adding sauces can change a total more than their small calorie numbers suggest. The safest way to use a calculator is to compare exact published ingredient contributions, not to label an entire restaurant chain as low or high sodium.
Start with the standard base
The November 2026 guide lists black beans at 330 mg sodium per 4 oz, grilled adobo chicken at 440 mg per 3.5 oz, and cilantro lime rice at 390 mg per 4 oz. Combined, those three items already total 1,160 mg sodium, before toppings or salsa.
Compare selected ingredients
| Ingredient | Serving | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|---|
| Cilantro lime rice | 4 oz | 190 | 3 g | 38 g | 390 mg |
| Seasoned brown rice | 4 oz | 170 | 4 g | 36 g | 250 mg |
| Grilled adobo chicken | 3.5 oz | 190 | 19 g | 2 g | 440 mg |
| Pork carnitas | 3.5 oz | 100 | 14 g | 1 g | 570 mg |
| Pico de gallo | 1 oz | 5 | 0 g | 1 g | 70 mg |
| Salsa verde | 1 oz | 5 | 0 g | 1 g | 240 mg |
| Three cheese queso | 2 oz | 80 | 3 g | 3 g | 340 mg |
| Hand-crafted guacamole | 2 oz | 80 | 1 g | 5 g | 190 mg |
The published brown rice uses 140 mg less sodium than the cilantro lime rice per printed serving. Pico de gallo is listed at 70 mg per ounce, while salsa verde is 240 mg per ounce. Queso adds 340 mg per two-ounce portion. Those examples show why seasoning and topping choices deserve attention.
A few exact build totals
| Ingredient | Serving | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|---|
| Chicken, cilantro rice, beans, veggies, pico | Grilled adobo chicken, Cilantro lime rice, Black beans, Fajita veggies, Pico de gallo | 565 | 32 g | 68 g | 1345 mg |
| Chicken, brown rice, beans, veggies, pico | Grilled adobo chicken, Seasoned brown rice, Black beans, Fajita veggies, Pico de gallo | 545 | 33 g | 66 g | 1205 mg |
| Chicken, beans, veggies, pico, no rice | Grilled adobo chicken, Black beans, Fajita veggies, Pico de gallo | 375 | 29 g | 30 g | 955 mg |
The lowest-sodium example here is not necessarily a nutritionally complete meal and isn't a therapeutic suggestion. It simply demonstrates the arithmetic consequences of leaving out or exchanging particular printed portions.
Compare against your own goal—not an invented universal cutoff
The FDA Daily Value on a US nutrition label is 2,300 mg sodium. Individual dietary recommendations can differ, especially for certain health conditions. A physician or registered dietitian can provide personalized guidance when appropriate. This website cannot judge whether a specific order is medically suitable.
Why real life may differ
Restaurant preparation, amount of sauce, distribution of seasoning and changing recipes add uncertainty. Consult the official guide and use our interactive meal finder for exploratory comparisons. If you need medically reliable sodium control, do not depend on these estimates alone.
Source edition: QDOBA official November 3, 2026 guide. Published standard serving estimates; values can change. Information only, not medical or allergy-safety guidance.