Chipotle Nutrition Calculator
Build your perfect Chipotle meal and see detailed nutrition facts including calories, macros, and more. Make informed choices that fit your dietary goals.
Nutrition Summary
Your current selection:
List of the Best Fitness Tools for You:
What Is a Chipotle Nutrition Calculator?
A Chipotle Nutrition Calculator builds your custom order — base, protein, toppings, sides — and sums the calories, protein, carbs, fat, fiber, and sodium into one total. Because Chipotle meals are fully customizable, two "chicken bowls" can differ by 500+ calories depending on what you add.
The calculator above uses Chipotle's published nutrition data for standard portions. Portions in-store can vary slightly, especially for hand-scooped items like rice and beans.
Full Ingredient Nutrition Reference
All values are per standard serving, based on Chipotle's published nutrition data. Values may vary by location and portion size.
Bases
| Item | Calories | Protein | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Flour tortilla (burrito) | 320 | 8 g | 50 g | 9 g | 3 g | 620 mg |
| Bowl (no base food) | 0 | 0 g | 0 g | 0 g | 0 g | 0 mg |
| Salad (romaine) | 15 | 1 g | 3 g | 0 g | 2 g | 10 mg |
| Crispy corn tortillas (3 tacos) | 210 | 3 g | 34 g | 7 g | 5 g | 10 mg |
| Soft corn tortillas (3 tacos) | 210 | 3 g | 36 g | 3 g | 5 g | 0 mg |
| White rice (per scoop) | 210 | 4 g | 40 g | 4 g | 1 g | 350 mg |
| Brown rice (per scoop) | 210 | 5 g | 40 g | 4 g | 2 g | 200 mg |
| Black beans | 130 | 8 g | 22 g | 1.5 g | 9 g | 250 mg |
| Pinto beans | 130 | 8 g | 22 g | 1.5 g | 9 g | 250 mg |
Proteins
| Protein | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken | 180 | 32 g | 0 g | 7 g | 310 mg |
| Steak | 150 | 21 g | 1 g | 6 g | 330 mg |
| Barbacoa | 170 | 24 g | 2 g | 7 g | 530 mg |
| Carnitas | 210 | 23 g | 0 g | 12 g | 450 mg |
| Sofritas (tofu) | 150 | 8 g | 9 g | 10 g | 560 mg |
| Chorizo (select markets) | 300 | 24 g | 2 g | 22 g | 710 mg |
Best protein-to-calorie ratio: Steak (150 cal, 21 g protein) and Chicken (180 cal, 32 g protein). Chicken wins on absolute protein; steak wins per calorie.
Toppings and Salsas
| Topping | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Fajita veggies | 20 | 1 g | 5 g | 0 g | 150 mg |
| Fresh tomato salsa (mild) | 25 | 1 g | 4 g | 0 g | 520 mg |
| Tomatillo-green chili salsa (medium) | 15 | 0 g | 4 g | 0 g | 260 mg |
| Tomatillo-red chili salsa (hot) | 30 | 0 g | 4 g | 0 g | 500 mg |
| Roasted chili-corn salsa | 80 | 3 g | 16 g | 2 g | 330 mg |
| Cheese | 110 | 6 g | 1 g | 8 g | 190 mg |
| Sour cream | 110 | 2 g | 2 g | 9 g | 30 mg |
| Guacamole | 230 | 2 g | 8 g | 22 g | 190 mg |
| Queso | 120 | 5 g | 4 g | 9 g | 310 mg |
| Lettuce | 5 | 0 g | 1 g | 0 g | 0 mg |
Sides and Drinks
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chips (regular) | 540 | 7 g | 73 g | 24 g | 610 mg |
| Chips (small) | 270 | 4 g | 37 g | 12 g | 305 mg |
| Side guacamole (large) | 460 | 4 g | 16 g | 44 g | 380 mg |
| Side guacamole (small) | 230 | 2 g | 8 g | 22 g | 190 mg |
| Fountain drink (medium) | 0–220 | 0 g | Varies | 0 g | Varies |
Note on chips: A standard bag of chips is 540 calories and 24 g fat — comparable to adding a fourth ingredient to a bowl. Consider splitting them or skipping them if calories matter.
Common Chipotle Orders at a Glance
| Order | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken burrito (rice, beans, salsa, cheese) | ~1,100 | 55 g | 130 g | 35 g | 2,100 mg |
| Chicken bowl (rice, beans, salsa, cheese) | ~790 | 50 g | 90 g | 26 g | 1,500 mg |
| Double chicken bowl (rice, beans, salsa, guac) | ~950 | 75 g | 80 g | 40 g | 1,700 mg |
| Salad with chicken, fajita veggies, salsa, guac | ~500 | 40 g | 25 g | 28 g | 1,300 mg |
| Steak salad (fajita veggies, salsa, guac) | ~440 | 28 g | 22 g | 28 g | 1,100 mg |
| Vegan bowl (rice, sofritas, beans, salsas, guac) | ~760 | 24 g | 100 g | 33 g | 2,200 mg |
| Keto-style salad (steak, veggies, cheese, guac) | ~510 | 25 g | 13 g | 42 g | 900 mg |
| Chicken tacos (3, rice, salsa, cheese) | ~730 | 45 g | 70 g | 30 g | 1,400 mg |
These are estimates — real values shift with employee portion sizes. Treat the numbers as reasonable ranges.
Bowl vs. Burrito vs. Salad: What Changes?
| Base | Calorie Difference vs. Bowl | Best For |
|---|---|---|
| Bowl | Baseline (0 extra) | Full control over every ingredient |
| Burrito (large flour tortilla) | +320 calories, +9 g fat, +620 mg sodium | Higher calorie needs; convenience |
| Salad (romaine base) | +15 calories (replaces rice or beans) | Low-carb goals; weight loss |
| Tacos (3, corn shells) | +210 calories with corn shells | Portion control; different texture |
Bottom line: The bowl gives you the most control. The burrito adds 320 calories just for the tortilla — nearly a full extra meal for many people.
Sodium: Chipotle's Real Nutrition Story
The biggest nutritional issue at Chipotle isn't calories — it's sodium. Many orders exceed the FDA's daily value (2,300 mg) in a single meal.
The American Heart Association recommends limiting sodium to 1,500 mg per day for ideal cardiovascular health, or no more than 2,300 mg per day as an upper limit.
Highest-Sodium Ingredients
- Chorizo: 710 mg per serving
- Flour tortilla: 620 mg
- Chips: 610 mg
- Sofritas: 560 mg
- Barbacoa: 530 mg
- Fresh tomato salsa: 520 mg
- Hot salsa: 500 mg
- Carnitas: 450 mg
How to Cut Sodium at Chipotle
- Choose only one high-sodium protein (no double meat)
- Swap cheese and queso for guacamole
- Use one salsa, not all four
- Skip the chips (they add 610 mg)
- Skip the tortilla — order a bowl or salad
- Drink water instead of a fountain drink
- Skip the sides; add fajita veggies for volume
A well-chosen bowl can come in at 800–1,000 mg sodium; a fully loaded burrito meal can hit 2,500–3,000 mg.
Smart Swaps: Saves Calories, Keeps Flavor
| Swap | Calories Saved | Sodium Change |
|---|---|---|
| Bowl instead of burrito | 320 | −620 mg |
| Brown rice instead of white | 0 | −150 mg |
| Double protein instead of rice | +170 (more protein) | +280 mg |
| Salsa instead of sour cream | 85 | +490 mg (salsa adds sodium) |
| Salsa instead of cheese | 85 | +330 mg |
| Half rice instead of full rice | 105 | −175 mg |
| Skip chips | 540 | −610 mg |
| Small guac instead of large | 230 | −190 mg |
Best single swap: Choose a bowl instead of a burrito. You save 320 calories and 620 mg sodium in one move.
Meal Templates by Goal
Weight Loss (500–600 kcal)
- Base: Salad or bowl with half-scoop brown rice
- Protein: Chicken or steak (single portion)
- Add: Black beans, fajita veggies, one salsa
- Skip: Cheese, sour cream, guacamole, chips, tortilla
Muscle Gain (800–1,000+ kcal)
- Base: Bowl with white or brown rice, black beans
- Protein: Double chicken or chicken + steak
- Add: Cheese, guacamole, fajita veggies, mild salsa
- Optional: Chips if you need more calories
Low-Carb / Keto (Under 20 g net carbs)
- Base: Salad (skip rice, beans, tortilla)
- Protein: Steak, chicken, or barbacoa
- Add: Fajita veggies, cheese, sour cream, guacamole, salsa verde
- Skip: Rice, beans, corn salsa, chips, all tortillas
Vegan
- Base: Bowl with brown rice and black beans
- Protein: Sofritas
- Add: Fajita veggies, all salsas, guacamole
- Skip: Cheese, sour cream, queso, meat
Vegetarian (Lacto-Ovo)
- Base: Bowl with rice and beans
- Protein: Sofritas or extra beans
- Add: Fajita veggies, cheese, sour cream, guacamole, salsa
Post-Workout Recovery
- Base: Bowl with white rice (fast carbs) and black beans
- Protein: Double chicken (60+ g protein)
- Add: Mild salsa, fajita veggies
- Optional: Cheese for extra calories
Dietary Restrictions
Gluten-Free
- Safe: All bowls, salads, corn tortillas, chips, rice, beans, all proteins, salsas, cheese, sour cream, guacamole
- Avoid: Flour tortillas (burritos, soft tacos)
- Caution: Cross-contamination is possible at busy locations
Dairy-Free
- Safe: All proteins, rice, beans, fajita veggies, salsas, guacamole, corn tortillas, chips
- Avoid: Cheese, sour cream, queso
Vegan
- Safe: Sofritas, rice, beans, fajita veggies, all salsas, guacamole, corn tortillas, chips
- Avoid: All meat, cheese, sour cream, queso
Low-FODMAP
- Safe (in moderation): Rice, chicken, steak, carnitas, lettuce, tomato salsa
- Avoid: Beans, sofritas, guacamole (if avocado-sensitive)
Seasonal and Limited Items
| Item | Status | Nutrition Impact |
|---|---|---|
| Chorizo | Available in select markets | 300 cal, 24 g protein, 710 mg sodium per serving |
| Cauliflower rice | Available in select markets | ~40 cal per serving; much lower carb than rice |
| Queso | Permanent menu item | 120 cal, 9 g fat, 310 mg sodium per serving |
| Honey vinaigrette | Salad dressing | 220 cal, 18 g fat, 12 g sugar per serving |
| Plant-based chorizo | Tested in select markets | Varies; check current menu |
Nutrition for limited-time items changes frequently. Check Chipotle's official nutrition page for the latest numbers.
Frequently Asked Questions About Chipotle Nutrition
How many calories are in a Chipotle burrito?
A standard chicken burrito with rice, beans, salsa, and cheese is roughly 1,100 calories. Add sour cream, guacamole, or double meat and it can exceed 1,400. The flour tortilla alone is 320 calories.
How many calories are in a Chipotle bowl?
A chicken bowl with rice, beans, salsa, and cheese is roughly 790 calories. A salad-based bowl with chicken, fajita veggies, salsa, and guacamole comes in around 500 calories.
What's the healthiest thing to order at Chipotle?
A salad with chicken or steak, black beans, fajita veggies, one salsa, and guacamole. Roughly 500 calories, 40 g protein, and 1,200 mg sodium. Skip cheese, sour cream, chips, and the tortilla.
Which Chipotle protein has the most protein?
Chicken has 32 g protein per serving — the highest of the standard proteins. Steak has 21 g, barbacoa 24 g, carnitas 23 g, and sofritas 8 g.
Is Chipotle good for weight loss?
Yes, if you build your order carefully. A well-constructed salad or bowl can be 500–600 calories with 40+ g protein. Chips, guacamole, and queso push the total up quickly. Use the calculator above to see exactly what your order comes to.
How much sodium is in a Chipotle meal?
Ranges from ~800 mg (simple salad) to over 3,000 mg (loaded burrito with chips and queso). The FDA's daily value is 2,300 mg; the AHA recommends staying under 1,500 mg per day.
Is Chipotle gluten-free?
Most Chipotle items are naturally gluten-free — bowls, salads, corn tortillas, rice, beans, all proteins, salsas, and guacamole. The flour tortilla used for burritos and soft tacos is not gluten-free. Cross-contamination is possible.
Is Chipotle vegan-friendly?
Yes. Sofritas (tofu), rice, beans, fajita veggies, all salsas, guacamole, and corn tortillas are vegan. Avoid cheese, sour cream, queso, and all meats.
What's the difference between a bowl and a burrito?
Just the tortilla. A burrito adds 320 calories, 9 g fat, and 620 mg sodium for the large flour tortilla. The rest of the ingredients are the same.
Is guacamole worth the calories?
Nutritionally yes — it provides heart-healthy monounsaturated fats. If calories are the priority, half a portion or skipping it when you already have cheese or sour cream can save 150–230 calories.
Can I eat Chipotle every day?
You can, but sodium adds up quickly if you eat there daily. Vary your choices, drink water with meals, and balance Chipotle days with lower-sodium home cooking.
Do portion sizes vary by location?
Yes. Rice, beans, and proteins are hand-scooped, so actual portions can vary by 10–25% between visits. Your order's real calories may be 100–200 higher or lower than the calculator's estimate.
Does Chipotle have a nutrition calculator on their website?
Chipotle publishes nutrition data for every ingredient on their official site. Their calculator focuses on individual ingredients; ours shows how they combine with your full order, including sides and drinks.
Related Nutrition and Calorie Tools
- Daily Calorie Calculator — find your daily needs
- Calorie Deficit Calculator — plan a deficit
- Macro Calculator for Weight Loss — macro targets
- Protein Calculator — daily protein targets
- TDEE Calculator — total daily energy expenditure
- BMR Calculator — basal metabolic rate
- Weight Loss Calculator — timeline to goal
- Subway Nutrition Calculator — another fast-food calculator
- BMI Calculator — body mass index
- Body Fat Percentage Calculator — composition estimate
When to Consult a Professional
This Chipotle Nutrition Calculator provides educational estimates based on Chipotle's published nutrition data. It does not diagnose health conditions or replace a clinical assessment. Consult a physician or registered dietitian if you have diabetes, heart disease, kidney disease, hypertension, or any condition affected by sodium, carbohydrate, or protein intake. Fast food nutrition information — including Chipotle's — is based on standard portions; actual values vary with real-world serving sizes.