Chipotle Nutrition Calculator

Build your perfect bowl. Track Calories, Protein, Carbs, and Fat instantly. Updated with the latest 2025 menu data.

1. Choose Your Base

2. Rice & Beans

3. Protein

4. Toppings & Salsa

Nutrition Facts

Serving Size: Custom Order

Calories 0

Total Fat 0g

Cholesterol 0mg

Sodium 0mg

Total Carbohydrates 0g

Dietary Fiber 0g

Sugars 0g

Protein 0g

*Percent Daily Values are based on a 2,000 calorie diet.

The Ultimate Guide to Chipotle Nutrition

Chipotle Mexican Grill has revolutionized the fast-casual dining industry in the United States. Its "build-your-own" model offers unparalleled customization, making it a favorite for everyone from bodybuilders seeking high protein to vegans looking for fresh, plant-based options. However, the freedom to choose also brings the freedom to accidentally build a 1,500-calorie meal. Our Chipotle Nutrition Calculator is designed to help you navigate the menu, track your macros, and make informed decisions without sacrificing flavor.

                    Did you know? The average Chipotle Burrito contains over 1,000 calories and nearly a full day's worth of sodium. By simply switching to a Bowl and asking for "light rice," you can cut that number by 300+ calories.
                

How to Use This Calculator

We have engineered this tool to mimic the actual assembly line experience at Chipotle.

Select Base: Choose between a Burrito (Flour Tortilla), Bowl, Salad, or Tacos. Note: The tortilla alone is 320 calories!
Add Essentials: Click on Rice and Beans. You can toggle "Double" if you ask for extra (which is usually free!).
Choose Protein: Select your meat or plant-based protein. This is where the bulk of your cost and flavor comes from.
Top It Off: Add salsas, cheese, sour cream, and guac. Watch the "Nutrition Facts" label on the right update in real-time.

Deep Dive: Chipotle Menu Nutrition

Let's break down the nutritional profile of the key ingredients found at US locations.

1. The Proteins (4oz Serving)

Chicken (180 cal, 32g Protein): The leanest and most popular option. High protein, moderate fat.
Steak (150 cal, 21g Protein): Surprisingly lower in calories than chicken, but also lower in protein.
Barbacoa (170 cal, 24g Protein): Shredded beef. Higher in sodium but very flavorful.
Carnitas (210 cal, 23g Protein): Shredded pork. The highest fat content of the meats.
Sofritas (150 cal, 8g Protein): Organic tofu braised in peppers. A great vegan option, though high in sodium.

2. The Bases

Flour Tortilla (320 cal): This is a calorie bomb. It adds 50g of carbs and 600mg of sodium before you even add ingredients.
Cilantro-Lime Rice (210 cal): Whether white or brown, the calorie count is similar. Brown rice offers slightly more fiber.
Salad Lettuce (15 cal): The ultimate hack for cutting calories. Use the salad base and ask for a tortilla on the side (or skip it) to save massive calories.

3. The "Fats" (Flavor vs. Calories)

This is where healthy bowls turn into calorie surpluses.

Guacamole (230 cal): High in healthy monounsaturated fats, but calorie-dense.
Sour Cream (110 cal): Pure saturated fat. Ask for "light" or put it on the side.
Cheese (110 cal): Monterey Jack cheese. Delicious, but adds up quickly.
Queso Blanco (120 cal): Liquid gold, but adds significant sodium and fat.

Diet-Specific Ordering Guides

The Keto Bowl

To stay in ketosis at Chipotle, you must avoid the rice, beans, and tortilla.
Order: Salad Base + Steak/Chicken + Fajita Veggies + Cheese + Guac + Red Chili Salsa.
Net Carbs: Approx 7-10g.

The High-Protein Bodybuilder Bowl

If you are looking to gain muscle (bulking) or maintain mass while cutting.
Order: Bowl + Double Chicken (ask for it!) + Brown Rice + Black Beans + Fajita Veggies.
Protein: Approx 75g+.

The Vegan/Vegetarian Option

Chipotle is very vegan-friendly.
Order: Sofritas or Veggie (Guac is free on veggie bowls!) + Rice + Beans + Corn Salsa + Lettuce.
Tip: The pinto beans are now vegan (bacon-free) at all locations.

The Sodium Warning

The biggest nutritional drawback of Chipotle is Sodium. Almost every item (except plain lettuce) is seasoned with salt.

Tortilla: 600mg
Chicken: 310mg
Tomato Salsa: 550mg
Hot Salsa: 500mg

A standard fully loaded burrito can easily exceed 2,500mg of sodium, which is more than the FDA recommended daily limit (2,300mg). If you are watching your blood pressure, skip the tortilla and go easy on the salsas.

Chipotle Hacks to Get More Food

While this calculator tracks standard portions, savvy customers know how to maximize value.

The "Half and Half" Meat: Ask for half chicken, half steak. Employees often give slightly more than a single scoop total, resulting in ~1.5x meat for the regular price.
Bowl + Tortilla on the Side: Order a bowl (more volume) and ask for a tortilla on the side ($0.50 extra). You can roll your own massive burrito and have leftovers.
Extra Rice/Beans: Rice and beans are cheap ingredients. If you ask for "extra rice," they will usually give it to you for free.

Frequently Asked Questions (FAQ)

Is Chipotle actually healthy?

It can be very healthy or very unhealthy depending on your choices. A bowl with chicken, brown rice, fajita veggies, and green salsa is a balanced, nutrient-dense meal. A burrito with double carnitas, queso, and sour cream is a calorie bomb.

Do the calories include the cooking oil?

Yes, Chipotle's official nutritional data accounts for the rice bran oil used to cook the meats and veggies.

What is the lowest calorie meal at Chipotle?

A Salad with Chicken, Fajita Veggies, and Green Salsa comes in at roughly 250-300 calories while providing 35g of protein.

How much is "Double Meat"?

A standard serving is 4oz. Double meat gives you 8oz total. In terms of nutrition, simply double the protein, fat, and calorie count of the meat selection. It usually costs about $3-$5 extra.