Chipotle is famous for fresh ingredients and customizable meals, but calories can skyrocket if you’re not careful. A single burrito can easily hit 1,300+ calories—more than some people need in an entire day!
This guide breaks down:
✔ Chipotle’s nutrition facts (calories, protein, carbs, fat)
✔ The healthiest (and worst) menu choices
✔ How to build a balanced 500-800 calorie meal
✔ Low-calorie, keto, and high-protein options
Whether you’re counting calories, cutting carbs, or just want a healthier burrito, this guide will help you order smarter.
Chipotle Nutrition Facts: Key Takeaways
- Highest-calorie item: Steak burrito with all toppings (~1,300+ calories)
- Lowest-calorie meal: Salad with chicken, veggies, and light dressing (~400-500 calories)
- Most protein: Double chicken bowl (~60g protein)
- Highest carbs: Burrito with white rice, beans, and tortilla (~100g+ carbs)
Chipotle Menu Calories (By Category)
1. Proteins (Per Serving)
| Protein | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Chicken | 180 | 32 | 0 | 6 |
| Steak | 190 | 30 | 1 | 7 |
| Barbacoa | 170 | 24 | 2 | 7 |
| Carnitas | 210 | 23 | 0 | 11 |
| Sofritas (Tofu) | 150 | 10 | 9 | 8 |
✅ Healthiest Pick: Chicken or steak (leanest options).
❌ Highest Fat: Carnitas (11g fat per serving).
2. Rice & Beans (Per Serving)
| Item | Calories | Carbs (g) | Fiber (g) |
|---|---|---|---|
| White Rice | 210 | 40 | 1 |
| Brown Rice | 210 | 38 | 4 |
| Black Beans | 130 | 22 | 8 |
| Pinto Beans | 130 | 22 | 8 |
✅ Best Choice: Brown rice + black beans (more fiber).
❌ Worst Choice: Double white rice (80g carbs).
3. Toppings & Extras
| Topping | Calories | Notes |
|---|---|---|
| Cheese | 100 | High in saturated fat |
| Sour Cream | 120 | Adds 10g fat |
| Guacamole | 230 | Healthy fats but calorie-dense |
| Queso | 120 | Lower-cal than cheese |
| Lettuce/Salsa | 10-30 | Virtually free calories |
✅ Smart Toppings: Salsa, lettuce, fajita veggies.
❌ Calorie Bombs: Sour cream + guac + cheese (+450 cals).
4. Tortillas & Chips
- Flour Tortilla (Burrito): 300 calories
- Chips (1 bag): 540 calories
- Taco Shells (3): 180 calories
Shocking Fact: Chipotle’s chips are really 540 calories per bag!
People Also Ask (FAQs)
1. What is the healthiest meal at Chipotle?
A salad with chicken, fajita veggies, black beans, salsa, and light dressing (~500-600 calories, 40g protein).
2. Is a Chipotle bowl 1000 calories?
It can be! A bowl with double rice, double meat, cheese, sour cream, and guac hits 1,000+ calories easily.
3. How many calories do people really eat at Chipotle?
Most people underestimate—the average burrito is 900-1,200 calories, and bowls are 700-1,000+.
4. Are Chipotle chips really 540 calories?
Yes! A single bag of chips is 540 calories (almost a meal’s worth).
How to Build a Healthy Chipotle Meal (500-800 Calories)
✅ For Weight Loss (500-600 Calories)
- Base: Salad (no rice)
- Protein: Chicken (180 cal)
- Beans: Black beans (130 cal)
- Toppings: Fajita veggies, salsa, lettuce
- Dressing: Light vinaigrette (60 cal)
✅ For Muscle Gain (700-900 Calories, High Protein)
- Base: Bowl with brown rice (210 cal)
- Protein: Double chicken (360 cal)
- Beans: Pinto beans (130 cal)
- Toppings: Salsa, cheese (100 cal)
- Extras: Guac (230 cal)
✅ Keto/Low-Carb (Under 15g Net Carbs)
- Base: Salad (no rice/beans)
- Protein: Steak or carnitas
- Toppings: Cheese, sour cream, guac
- Dressing: Chipotle-honey vinaigrette (skip if strict keto)
Chipotle’s Worst Calorie Offenders (Avoid These!)
❌ The “Everything” Burrito (1,300+ calories)
❌ Quesadilla + Chips (1,500+ calories)
❌ Double Meat + Double Rice + Guac Bowl (1,100+ calories)
Pro Ordering Tips
✔ Ask for “half portions” of rice/beans to cut calories.
✔ Skip the tortilla (save 300 calories).
✔ Choose salsa over sour cream (save 100+ calories).
✔ Get guac on the side (use half).
Final Verdict: Can Chipotle Be Healthy?
Yes—if you customize wisely! Stick to:
✅ Lean proteins (chicken, steak)
✅ High-fiber carbs (brown rice, black beans)
✅ Veggie toppings (fajita veggies, salsa)
✅ Healthy fats in moderation (guac, cheese)
Now go enjoy your burrito—guilt-free! 🌯