Chipotle Healthy Menu Choices and Nutrition Facts

Chipotle Nutrition Facts
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Chipotle is known for serving fresh, simple food without artificial flavors or fillers. The restaurant offers a wide range of completely customizable crunchy or soft tacos, burritos, bowls, salads, chips and salsa, queso, and guacamole.

Even when you're presented with a variety of options, dining out can be tricky if you’re trying to eat a more nutritious diet or stay on track with weight loss goals.

One way Chipotle differs from other fast food restaurants is its personalized approach to ordering and dining. You have the opportunity to choose items from the menu that are best suited to your individual dietary needs, preferences, and tastes.

That said, a highly customizable menu can also be overwhelming—especially if you like a lot of different flavors, but aren’t sure how each meal option stacks up nutritionally.

Chipotle's website provides a nutrition calculator you can use to view the calories and macronutrients of your unique order. Chipotle staff make your customized meal to order, so while the online nutrition calculators can be a useful guide, they provide estimates rather than exact numbers.

If you have specific dietary needs, the website also lists the nutritional content, allergens, and even a few interesting facts about each individual ingredient.

What Experts Say

"Chipotle offers a variety of options that exclude common food allergens as well as vegetarian and vegan dishes. While there are options to add higher fiber foods like whole grains, veggies, and beans to meals, the sodium content of many menu options is very high. If you eat here often, opt for lower sodium meals the rest of the day to help balance your intake."

Willow Jarosh, MS, RD

Here’s a breakdown of the most and least nutritious meals you can create from Chipotle’s menu, as well as some tips to help you make informed choices the next time you drop in for a bite.

Navigating the Menu

Most Nutritious Options

  • Sofritos, beans, and veggie bowl

  • Chicken and veggie burrito

  • Single crispy corn tortilla taco with beans and veggies

  • Salad with beans, veggies, and salsa 

  • Chips and Tomato Green-Chili salsa

Least Nutritious Options

  • Carnitas, Chicken, rice, beans, and veggie bowl with cheese, salsa, and guac 

  • Steak, chicken, rice, beans, and veggies burrito with sour cream, queso, and cheese

  • Three flour tortilla tacos with rice, steak, carnitas, veggies, guac, sour cream, cheese, and salsa

  • Chicken and guac salad with beans, cheese, salsa, and honey vinaigrette dressing 

  • Chips and Queso 

Bowls

Totally customizable and made fresh before your eyes, Chipotle bowls are prepared according to your instructions. You can pick and choose from standards like beans and rice, or add interesting flavors from salsas, queso, and various types of meat.

Most Nutritious Option

Sofritas, Pinto Beans, Fajita Vegetables, Tomato Green-Chili Salsa, and Romaine Lettuce

345 calories, 11.5g fat, 1.5g saturated fat, 44g carbohydrate, 1730 mg sodium, and 17g protein.

Least Nutritious Option

Carnitas, Chicken, Brown Rice, White Rice, Black Beans, Pinto Beans, Sour Cream, Guacamole, Fajita Vegetables, Fresh Tomato Salsa, Monterey Jack Cheese, Roasted and Chili-Corn Salsa

1455 calories, 63g fat, 22g saturated fat, 156g carbohydrates, 2960 mg sodium, and 65.5g protein. 

When you’re choosing a base for your bowl, opt for brown rice instead of white. Or, to reduce the carbohydrate and calorie content more, skip the rice altogether and opt for beans, salsa, and lettuce.

Burritos

Burritos at Chipotle take the fillings possible for a bowl and wrap them in a flour or corn tortilla.

Most Nutritious Option

Burrito with Chicken, Fajita Veggies, Fresh Tomato Salsa, and Romaine Lettuce

550 calories, 16g of fat, 3.5g saturated fat, 60g carbohydrate, 1610 mg sodium, and 41g protein.

Least Nutritious Option

Burrito with Steak, Chicken, White Rice, Black Beans, Queso, Monterey Jack Cheese, Fajita Vegetables, Red-Chili Salsa, and Sour Cream

1215 calories, 46g of fat, 20.74g saturated fat, 128.5g carbohydrate, 2550 mg sodium, and 61.5g protein.

The easiest way to reduce the calories of a packed Chipotle burrito is to share or save half for later. As with bowls, you can also specify how much of a specific ingredient you want, such as asking for extra veggies, light cheese, or sour cream on the side.

Tacos

Smaller, more compact, and crunchier than a bowl or burrito, Chipotle’s tacos are another custom-made option.

Most Nutritious Option

Single Crispy Corn Tortilla with Black Beans, Fajita Vegetables, Light Monterey Jack Cheese, Romaine Lettuce, Fresh Tomato Salsa, and a side of Sour Cream

164 calories, 6.5g fat, 2g saturated fat, 20.5g carbohydrate, 339.5 mg sodium, and 5.5g protein.

Least Nutritious Option

Three Flour Tortillas with Steak, Carnitas, White Rice, Fajita Vegetables, Guacamole, Extra Sour Cream, Extra Monterey Jack Cheese, Romaine Lettuce, and Tomatillo Red-Chili Salsa

1255 calories, 68g fat, 26.25g saturated fat, 102.5g carbohydrate, 2650 mg sodium, and 50g protein.

Tacos come in orders of single, two, or three, and you can customize the fillings as you would with a burrito or bowl. The flour tortilla for tacos (250 calories, 40 g carbs) is lower in carbs and calories than the flour tortilla used for burritos (320 calories, 50g carbs).

Salads

Most Nutritious Option

Lettuce, Pinto Beans, Fajita Veggies, and Fresh Tomato Salsa

180 calories, 1.5g fat, 0g saturated fat, 31g carbohydrate, 910 mg sodium, and 9g protein.

Least Nutritious Option

Lettuce, Chicken and Guac, White Rice, Black Beans, Extra Monterey Jack Cheese, Fajita Vegetables, Fresh Tomato Salsa, Roasted Corn-Chili Salsa, and Chipotle Honey Vinaigrette dressing

1000 calories, 42.5g fat, 14.5g saturated fat, 108g carbohydrate, 2975 mg sodium, and 45g protein.

To make a healthier salad, ask for your dressing on the side. Or skip it entirely and use salsa instead.

You might choose a salad thinking it will be lower in fat, calories, and carbs than a burrito or bowl, but don’t assume it will be an overall healthier choice. A serving of Chipotle’s honey vinaigrette salad dressing has 220 calories, 16g of fat, 2.5g of saturated fat, 18g of carbohydrate, and 12g of sugar.

Sides

Chipotle’s main meal offerings are packed, so the restaurant keeps sides simple. A favorite is the crispy, salty, tortilla chips with guacamole, salsa, or queso for dipping.

Most Nutritious Option

Chips and Tomato Green-Chili Salsa

560 calories, 25g fat, 3.5g saturated fat, 77g carbohydrates, 650 mg sodium, and 7g protein.

Least Nutritious Option

Chips and Queso (Large)

1270 calories, 71g fat, 26g saturated fat, 127g carbohydrate, 1390 mg sodium, and 36g protein.

Chipotle is known for its guacamole, which can be added to any dish or had on the side for dipping tortilla chips. While a large order of chips and guac has around the same amount of calories, fat, and sodium as chips and queso, the guac has a lot less saturated fat: just 12g versus queso’s 26g.

Kid’s Menu

Kids can build their own taco with many of the same ingredients available to adults, but Chipotle also offers a very basic cheese quesadilla that appeals to children and adults looking to keep it simple.

Quesadilla (Flour Tortilla and Cheese)

190 calories, 10.5g fat, 5g saturated fat, 14g carbohydrate, 350 mg sodium, and 8g protein.

Beverages

Drink choices may vary by location, but most Chipotle restaurants offer several flavors of juice by brands like Nantucket Nectars (240-280 calories) and fizzy juices from Izze (160-170 calories).

Here are most and least nutritious options available on the website in 2019:

Most Nutritious Option

Izze Clementine Fizzy sparkling juice (per bottle)

160 calories, 0g fat, 40g carbohydrates, and 36g sugar

Least Nutritious Option

280 calories, 0g fat, 68g carbohydrate, and 66g sugar.

Diet-Specific Options

Gluten-free

If you're eating gluten-free due to Celiac's disease, Chipotle is one fast food restaurants that will take extra steps to help you avoid the allergen.

Chipotle's Gluten-Free Statement

If you avoid gluten, don't eat our flour tortillas. If you are highly sensitive to gluten and would like us to change our gloves, just let us know at the start of your order. You should be aware items containing corn, including corn tortillas (chips and crispy corn tortillas) and corn salsa, may have trace amounts of gluten from potentially co-mingling with gluten-containing grains in the field.

Low-carb

  • Keto Bowl with carnitas, romaine lettuce, tomatillo red chili salsa, Monterey Jack cheese, and guacamole.
  • Whole30 Salad Bowl with carnitas, romaine lettuce, fajita vegetables, fresh tomato salsa, and guacamole.
  • Paleo bowl with barbacoa, romaine lettuce, fajita vegetables, tomatillo green-chili salsa, and guacamole.
  • Salad with chicken and fresh tomato salsa.

Low-FODMAP

  • Carnitas
  • Corn tortilla (bowl or taco)
  • White or brown rice
  • Lettuce
  • Ask for plain corn, bell peppers, or tomatoes.

Diabetes-friendly

  • Paleo bowl with barbacoa, romaine lettuce, fajita vegetables, tomatillo green-chili salsa, and guacamole.
  • Corn tacos with steak, fajita vegetables, tomatillo salsa, guac, lettuce, and cheese.
  • Burrito bowl with brown rice, carnitas, lettuce, guac, and fajitas vegetables.
  • Whole30 Salad Bowl with carnitas, romaine lettuce, fajita vegetables, fresh tomato salsa, and guacamole.
  • Keto Bowl with carnitas, romaine lettuce, tomatillo red chili salsa, Monterey Jack cheese, and guacamole.

Low-fat

  • Chicken, black beans, fajita vegetables, lettuce, and salsa bowl (guac on the side or ask for a half order)
  • Pinto or black bean salad with fajita vegetables and salsa.
  • Crispy corn tortilla taco with extra veggies, chicken, lettuce, and salsa.
  • Bowl with lettuce, barbacoa, salsa, and fajita vegetables.
  • Vegan bowl with brown rice, black beans, sofritas, tomato salsa, corn salsa, and lettuce.

Low-sodium

  • Bowl with lettuce, beans, and cheese.
  • Bowl with brown rice, lettuce, and pinto beans.
  • Crispy corn taco with pinto beans, cheese, and lettuce.
  • Crispy corn taco with brown rice, black beans, sour cream, and lettuce.
  • Salad with lettuce, pinto beans, and brown rice.

Vegetarian & Vegan

Many of Chipotle's ingredients are vegetarian and vegan. Burritos, tacos, bowls, and salads can all be made without meat and you have the option of using beans or tofu as a protein source.

Chipotle also offers specially-made vegan bowls with brown rice, black beans, sofritas, tomato salsa, corn salsa, and lettuce.

Other items that are vegetarian and vegan include:

  • Rice
  • Salsa
  • Chips
  • Vegetables
  • Guacamole

If you don't eat dairy or are lactose intolerant, know that Chipotle uses shredded Monterey Jack cheese with vegetable-based rennet.

Food Allergies and Safety

Chipotle offers an easy-to-read chart for diners with food allergies or special dietary needs. The company also provides a full list of ingredients used to prepare its food.

Chipotle also states the following allergens are not ingredients in any menu items. However, the company cannot guarantee orders have not come into contact with these allergens through other means (such as production, transport, storage, etc.)

  • Fish
  • Shellfish
  • Sesame
  • Tree nuts
  • Peanuts
  • Mustard
  • Eggs (except at locations that serve breakfast)

A Word From Verywell

if you're dining out at Chipotle, you'll have a nearly unlimited number of possibilities when it comes to creating your own burritos, bowls, and salads. As long as you approach the counter with your dietary needs, preferences, and goals in mind, you'll have a variety of healthy options to choose from.

The most important thing to remember, whether at Chipotle or another restaurant, is to be mindful of portion sizes. Consider sharing your chips and guac with a friend or getting two meals out of one burrito.

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Article Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  4. Niland B, Cash BD. Health Benefits and Adverse Effects of a Gluten-Free Diet in Non-Celiac Disease PatientsGastroenterol Hepatol (N Y). 2018;14(2):82-91.