Tumbleweed is a restaurant brand known for its hearty meals inspired by southwestern and Tex-Mex flavors. The menu focuses on fresh ingredients, balanced nutrition, and diverse options to cater to a wide range of dietary preferences.
Understanding the nutritional content of each menu item is essential for customers who want to enjoy a delicious meal while maintaining their health goals.
This detailed guide breaks down the nutritional information of Tumbleweed’s menu, highlighting calorie counts, macronutrients, and key vitamins and minerals. Whether you’re counting calories, managing macros, or looking for allergen information, this article will provide a comprehensive overview.
Overview of Tumbleweed Menu Categories
The Tumbleweed menu is divided into several categories that include appetizers, main courses, sides, desserts, and beverages. Each category offers a variety of choices designed to satisfy different tastes and nutritional needs.
| Category | Description | Typical Serving Size |
|---|---|---|
| Appetizers | Light starters such as dips, chips, and small plates | 100-200 grams |
| Main Courses | Hearty entrees including tacos, burritos, and bowls | 300-500 grams |
| Sides | Complementary dishes like rice, beans, and salads | 100-150 grams |
| Desserts | Sweet treats including cakes, pies, and ice cream | 150-200 grams |
| Beverages | Soft drinks, juices, and specialty coffees | 250-350 ml |
Appetizers Nutrition Breakdown
Appetizers at Tumbleweed often feature flavorful combinations rich in spices, cheese, and fresh vegetables. Popular choices include guacamole, queso dip, and crispy tortilla chips.
| Item | Calories | Protein (g) | Fat (g) | Carbohydrates (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Guacamole (4 oz) | 150 | 2 | 14 | 8 | 6 | 250 |
| Queso Dip (4 oz) | 220 | 8 | 18 | 5 | 0 | 600 |
| Tortilla Chips (1 oz) | 140 | 2 | 7 | 18 | 2 | 210 |
| Fresh Salsa (4 oz) | 50 | 1 | 0 | 12 | 3 | 300 |
“Starting your meal with fresh, nutrient-dense appetizers like guacamole and salsa can increase your intake of healthy fats and antioxidants while keeping calories in check.”
Main Courses: Nutritional Insights
The main courses at Tumbleweed are crafted to offer balanced meals with protein, carbs, and fats. Options range from grilled chicken tacos to vegetarian burrito bowls.
Portion sizes are generous, often designed to provide enough energy for an active lifestyle.
| Item | Calories | Protein (g) | Fat (g) | Carbohydrates (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Chicken Tacos (3 tacos) | 650 | 45 | 25 | 55 | 8 | 1100 |
| Beef Burrito Bowl (1 bowl) | 800 | 50 | 28 | 70 | 10 | 1300 |
| Veggie Quesadilla (1 large) | 700 | 22 | 35 | 60 | 12 | 900 |
| Grilled Fish Tacos (3 tacos) | 600 | 40 | 20 | 50 | 7 | 950 |
Many main dishes at Tumbleweed are customizable, allowing diners to modify ingredients to reduce calories, fat, or sodium. For example, opting for brown rice instead of white rice or skipping cheese can make meals lighter and more nutrient-dense.
Protein Focus
Protein is a cornerstone of the Tumbleweed menu, supporting muscle repair and satiety. Chicken, beef, and fish options typically provide between 40 to 50 grams of protein per serving.
Vegetarian options often incorporate beans, cheese, and grilled vegetables to boost protein content.
Carbohydrates and Fiber
Carbohydrates in Tumbleweed meals mainly come from tortillas, rice, beans, and vegetables. The fiber content is notable in many dishes, especially those with beans and fresh vegetables, contributing to digestive health and blood sugar regulation.
Fat Content
Fats in the menu items come from cheese, avocado, dressings, and cooking oils. While some dishes are higher in fat, many include healthy fats from avocados and olive oil, which are beneficial for heart health.
Sides and Their Nutritional Role
Sides at Tumbleweed complement main courses and provide additional nutrients. They range from simple servings of rice and beans to fresh salads and roasted vegetables.
| Side Item | Calories | Protein (g) | Fat (g) | Carbohydrates (g) | Fiber (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Mexican Rice (1 cup) | 210 | 4 | 5 | 38 | 2 | 450 |
| Refried Beans (1 cup) | 250 | 12 | 8 | 30 | 8 | 600 |
| Fresh Garden Salad (1 bowl) | 120 | 3 | 7 | 10 | 4 | 150 |
| Grilled Vegetables (1 cup) | 90 | 2 | 4 | 12 | 5 | 100 |
Choosing sides rich in fiber, such as refried beans or grilled vegetables, can enhance satiety and improve nutrient intake. For those managing sodium intake, fresh salads with light dressings are excellent low-sodium options.
Desserts: Indulgence and Calories
Tumbleweed’s dessert menu offers sweet treats with indulgent flavors. While delicious, these choices tend to be higher in sugar, fat, and calories, making moderation important for calorie-conscious diners.
| Dessert | Calories | Protein (g) | Fat (g) | Carbohydrates (g) | Sugar (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Churros (3 pieces) | 450 | 5 | 25 | 50 | 20 | 300 |
| Chocolate Cake (1 slice) | 520 | 6 | 30 | 55 | 35 | 400 |
| Ice Cream Sundae (1 cup) | 400 | 7 | 18 | 50 | 40 | 150 |
“Desserts should be enjoyed as occasional treats rather than daily indulgences to maintain a balanced diet.”
Beverages: Caloric and Nutritional Considerations
Beverages at Tumbleweed include soft drinks, juices, and specialty coffees. These vary widely in calorie content, sugar, and caffeine levels.
| Beverage | Calories | Sugar (g) | Caffeine (mg) | Serving Size (ml) |
|---|---|---|---|---|
| Soda (Regular, 12 oz) | 150 | 40 | 0 | 355 |
| Fresh Orange Juice (12 oz) | 170 | 35 | 0 | 355 |
| Black Coffee (12 oz) | 5 | 0 | 120 | 355 |
| Mocha Latte (12 oz) | 250 | 30 | 90 | 355 |
For hydration without added calories, water or unsweetened coffee are best choices. Juices and sodas add sugar and calories, so selecting these beverages should align with your overall dietary goals.
Key Vitamins and Minerals in Tumbleweed Menu
Tumbleweed’s dishes incorporate a variety of vegetables, beans, and lean proteins, which contribute essential micronutrients. Some of the most notable vitamins and minerals include:
- Vitamin A: Found in fresh salsas, salads, and grilled vegetables, supporting vision and immune function.
- Vitamin C: Abundant in citrus-based salsas and guacamole, important for skin health and antioxidant protection.
- Iron: Provided by beef, beans, and fortified tortillas, essential for oxygen transport in the blood.
- Calcium: Present in cheese, sour cream, and some fortified items, critical for bone health.
- Potassium: Found in avocado, beans, and vegetables, important for heart and muscle function.
Managing Dietary Preferences and Restrictions
Tumbleweed offers several options to accommodate various dietary needs. Vegetarian, gluten-free, and low-carb choices are available or can be customized on request.
| Dietary Preference | Menu Options | Common Modifications |
|---|---|---|
| Vegetarian | Veggie Quesadilla, Bean Burrito, Salads | Omit meat; add extra beans or tofu |
| Gluten-Free | Salads, Grilled Meats, Rice Bowls | Replace flour tortillas with corn tortillas or bowls |
| Low-Carb | Grilled Meat Plates, Salads | Skip rice, beans, and tortillas; extra vegetables |
| Low-Sodium | Fresh Salads, Grilled Vegetables | Avoid chips, cheese, and high-sodium sauces |
Sample Meal Plans Using Tumbleweed Menu
Creating balanced meals from the Tumbleweed menu is simple when focusing on portion control and nutrient variety. Below are sample meal plans for different dietary goals.
Weight Management Plan (Approx. 1,200-1,400 Calories)
- Appetizer: Fresh Salsa with 1 oz tortilla chips (190 calories)
- Main Course: Grilled Fish Tacos (600 calories)
- Side: Grilled Vegetables (90 calories)
- Beverage: Black Coffee or Water (5 calories)
- Total Calories: ~885 calories, allowing room for a small dessert or snack
High Protein Plan (Approx. 1,500-1,700 Calories)
- Appetizer: Queso Dip (220 calories)
- Main Course: Chicken Tacos (650 calories)
- Side: Refried Beans (250 calories)
- Beverage: Mocha Latte (250 calories)
- Total Calories: ~1,370 calories with ~65 grams protein
Vegetarian Balanced Plan (Approx. 1,400 Calories)
- Appetizer: Guacamole with tortilla chips (290 calories)
- Main Course: Veggie Quesadilla (700 calories)
- Side: Fresh Garden Salad (120 calories)
- Beverage: Fresh Orange Juice (170 calories)
- Total Calories: ~1,280 calories with plenty of fiber and vitamins
Tips for Healthier Choices at Tumbleweed
Making mindful choices can help you enjoy Tumbleweed meals while supporting your health goals. Consider these tips:
- Choose grilled over fried: Grilled proteins reduce fat and calorie content.
- Load up on veggies: Adding extra vegetables increases fiber and micronutrients.
- Limit cheese and sour cream: These add saturated fats and calories.
- Pick whole grain options: Opt for brown rice or corn tortillas for added fiber.
- Watch portion sizes: Sharing large portions or saving half for later can control calorie intake.
Conclusion
The Tumbleweed Nutrition Menu offers a wide variety of flavorful dishes that can fit into diverse dietary lifestyles. By understanding the nutritional content and making strategic choices, diners can enjoy satisfying meals that support their health and wellness goals.
Whether you’re seeking a high-protein meal, a vegetarian option, or a low-calorie snack, Tumbleweed’s menu has something to offer. The key lies in balancing indulgence with nutrition, customizing orders, and focusing on whole, fresh ingredients.