New Menu - Bowls

Swapping rice for mixed greens saves 230 calories, yet the greens version carries more fat, 30 grams against 22, and more sodium, 1,650 mg against 1,470.

So the dressing on the greens is doing something the rice isn't. Both cost $19.95. At 600 calories this is still the lightest of the 10 bowls.

Edamame, avocado and cucumber come in both. The tuna is raw.

22 grams of fat and 1,470 mg of sodium. Both are the lowest of the 10 bowls.

Raw sushi-grade tuna is tossed with soy, sesame and garlic and served over white rice with edamame, avocado and cucumber, and the rice is why this version carries 124 grams of carbohydrate to the greens bowl's 54.

830 calories. 38 grams of protein. Pick this over the greens version unless you're counting carbs.

At 4,560 mg of sodium it's the saltiest of the 10 bowls by more than 1,500 mg, and 12th-saltiest on the whole menu, which is two days of the FDA's daily value in one bowl.

Tender steak comes with snow peas, broccoli, peppers and onion over garlic noodles. It's also the heaviest bowl, at 1,610 calories. 50 grams of sugar.

Sesame and soy are listed. Ask for the sauce light.

Milk and shellfish are the only allergens. No gluten, no wheat, no egg.

Chipotle-honey shrimp sit over rice and beans with roasted corn salsa, guacamole and crispy tortilla strips, and at 940 calories it's the lightest of the three Baja Bowls, though its 43 grams of protein trail the chicken version by 21.

$16.95, the same as the chicken. 2,010 mg of sodium. Chipotles are smoke-dried jalapeños.

Milk is the only allergen on this bowl, and 64 grams of protein is the most of all 10 bowls, which together make it the easiest bowl to recommend.

Grilled chicken, rice and beans, roasted corn salsa, guacamole and crispy tortilla strips. 1,080 calories. 15 grams of fiber.

$16.95. For the same price, the shrimp version gives you 21 fewer grams of protein.

Of the three Baja Bowls, only this one lists gluten and wheat. The chicken and shrimp versions don't.

Carnitas come from Michoacán, where pork is simmered slowly in its own fat until it falls apart and then crisped, and here it joins rice, beans, poblano chile, roasted corn salsa, sour cream and guacamole.

17 grams of fiber, the most of any bowl. 1,150 calories. 2,630 mg of sodium.

Tokyo's Rengatei restaurant began serving breaded, deep-fried cutlets in 1899, adapting a European dish for Japanese diners, and katsu has been Japanese comfort food ever since.

Here the crispy chicken gets teriyaki glaze, with edamame, mushrooms, cucumber and sesame over rice. 190 grams of carbohydrate is the most of the 10 bowls. No milk is listed.

At $14.95 it's the cheapest bowl. 1,380 calories.

60 grams of protein, second among the 10 bowls. 1,200 calories.

Peru's pollo a la brasa, spit-roasted chicken, dates to 1950 in Chosica, outside Lima, and this bowl takes the idea to a charbroiler, with black beans, plantains and salsa over white rice.

The allergen list runs to five items, eggs and soy among them. 2,350 mg of sodium. $16.95.

It's a whole Southern dinner stacked in one bowl, fried chicken with buttered corn, green beans and a buttermilk biscuit over mashed potatoes and gravy, and 44 grams of saturated fat is the most of any bowl.

1,540 calories. Only the Asian Tenderloin Bowl is heavier. 3,000 mg of sodium.

The Chicken & Biscuits bite gives you the same fried chicken and biscuit idea for 300 fewer calories. I'd order that.

Teri means shine and yaki means grill. The glaze is supposed to gloss the fish.

Charbroiled salmon goes over white rice with pineapple, sautéed vegetables and sesame seeds, and between the glaze and the pineapple the bowl carries 49 grams of sugar, second only to the Asian Tenderloin Bowl.

1,130 calories, 210 fewer than the Miso Salmon. 44 grams of protein. $19.50.