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Tumbleweed Nutrition Menu





Tumbleweed Nutrition Menu


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.

Remember: Nutrition is not just about calories but about quality. Prioritizing nutrient-dense foods, adequate protein, fiber, and healthy fats will help you make the most of your dining experience at Tumbleweed.