Healthy Oporto Options (Australia)
You can still order smart at Oporto. Here are the lowest-calorie Oporto picks in Australia, ranked, with energy in Calories (Cal) and kilojoules (kJ) plus protein — so you can find a light meal, see what to go easy on, and order under your budget. The lightest genuine pick is Guacamole at about 59 Cal.
Lowest-calorie Oporto picks, ranked
Genuine single-serve foods only (no sauces, drinks or share serves), lightest first. Tap + to build an order and track it against your daily budget.
| # | Item | Chain | kJ | Cal | Add |
|---|---|---|---|---|---|
| 1 | Guacamole Oporto · serving (50g) | Oporto | 245 | 59 | |
| 2 | Crunchy Slaw Oporto · regular tub (100g) | Oporto | 370 | 88 | |
| 3 | Salted Caramel Donut Oporto · 1 donut (25g) | Oporto | 420 | 100 | |
| 4 | Grilled Corn Oporto · regular (120g) | Oporto | 432 | 103 | |
| 5 | Spicy Rice Oporto · regular (150g) | Oporto | 825 | 197 | |
| 6 | Jalapeno Bites Oporto · 3 pieces (75g) | Oporto | 840 | 201 | |
| 7 | Flame Grilled Chicken (Quarter) Oporto · quarter (178g) | Oporto | 1,406 | 336 | |
| 8 | Spicy Chicken Bolas Oporto · regular (130g) | Oporto | 1,469 | 351 | |
| 9 | Chicken Rappsnacker with Mayo Oporto · 1 wrap (165g) | Oporto | 1,667 | 398 | |
| 10 | Chips (Regular) Oporto · regular (170g) | Oporto | 1,717 | 410 | |
| 11 | Chocolate Mousse Oporto · tub (110g) | Oporto | 1,716 | 410 | |
| 12 | Vegan Salad with Dressing Oporto · salad (340g) | Oporto | 1,870 | 447 |
How to order healthy at Oporto
Data & sources: All figures from CalorieKing Australia (official Oporto AU brand data); cal = round(kJ/4.184). Oporto's own page only links an allergen PDF, not an energy table. Gaps: half/whole Flame Grilled Chicken (only quarter published), Chips large, El Dia burgers, and Drinks (no Oporto-branded AU drink data). Salads/bowls placed under Sides (no Salads category for this chain). 🗓️ Last updated 29 June 2026. Energy in kJ & Cal (Cal = kJ ÷ 4.184).
Frequently asked
What is the healthiest thing to order at Oporto in Australia?
For the lowest calories, Guacamole is the lightest genuine pick at about 59 Cal (245 kJ). In general, grilled (not fried) options, salads, single items instead of meal deals, and skipping cheese, mayo and sugary drinks keep a Oporto order calorie-savvy.
What is the lowest-calorie meal at Oporto?
Among single-serve foods, the lightest options at Oporto are Guacamole (59 Cal), Crunchy Slaw (88 Cal), Salted Caramel Donut (100 Cal). Pair a light main with water or a diet drink to keep the whole meal low.
Which Oporto items have the most protein for the calories?
Flame Grilled Chicken (Quarter) gives the most protein per kilojoule at Oporto (41.7g protein for 336 Cal). High-protein picks keep you full on fewer calories.
What should I avoid at Oporto if I'm watching calories?
The heaviest single items here are Chilli Cheese Chips (1,077 Cal), Triple Bondi Burger (Chilli) (982 Cal), Double Bondi Burger (Chilli) (838 Cal). These aren't "bad" — just calorie-dense — so go easy, share them, or save them for a treat.
Are these Oporto calorie figures official?
Figures come from All figures from CalorieKing Australia (official Oporto AU brand data); cal = round(kJ/4.184). Oporto's own page only links an allergen PDF, not an energy table. Gaps: half/whole Flame Grilled Chicken (only quarter published), Chips large, El Dia burgers, and Drinks (no Oporto-branded AU drink data). Salads/bowls placed under Sides (no Salads category for this chain). Always check Oporto's own nutrition page before relying on a number, as recipes and serving sizes change.
More Oporto & calorie guides
https://caloriecheats.com/healthy-oporto-australia