Chipotle is the easiest major chain to eat precisely at, because it publishes nutrition for every ingredient at a standard serving — and the hardest to estimate, because every order is hand-scooped. This guide gives you the full charts: proteins, bases, salsas, toppings, sides and drinks, plus the popular builds computed from those figures and the sodium traps. For prices, see the Chipotle menu with prices; for the builds regulars don’t put on the board, the secret menu.
How to read the numbers: protein servings are 4 oz, rice and beans 4 oz, salsas 2–3.5 oz, toppings as listed. Hand-scooped portions vary — two identical bowls at the same store can differ by 50–100 calories, and sodium varies most. Treat every total as a good estimate, not a measured value.
Proteins
Chicken is the protein-per-calorie leader: 32 g of protein for 180 calories. Steak is the lightest meat at 150 calories; sofritas ties it on calories but carries only 8 g of protein. Barbacoa carries the most sodium of the meats at 530 mg, and sofritas edges past it at 555 mg. Pollo Asado’s fat and carbs are not published separately — the table shows them as – rather than guessing.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chicken | 180 | 7 | 0 | 32 | 310 |
| Steak | 150 | 6 | 1 | 21 | 330 |
| Barbacoa | 170 | 7 | 2 | 24 | 530 |
| Carnitas | 210 | 12 | 0 | 23 | 450 |
| Sofritas | 150 | 10 | 9 | 8 | 555 |
| Pollo Asado (LTO) | 180 | – | – | 29 | 350 |
Bases & Beans
Rice is the swing factor in any bowl: white rice is 210 calories a scoop, cauliflower rice is 40. Brown rice matches white on calories but runs lower on sodium (190 mg vs 350 mg) and higher on fiber. Beans are the quiet win — 130 calories, 8 g of protein and 7–8 g of fiber.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| White Rice | 210 | 4 | 40 | 4 | 350 |
| Brown Rice | 210 | 6 | 36 | 4 | 190 |
| Cauliflower Rice | 40 | 2.5 | 5 | 2 | 260 |
| Black Beans | 130 | 1.5 | 22 | 8 | 210 |
| Pinto Beans | 130 | 1.5 | 21 | 8 | 210 |
| Fajita Veggies | 20 | 0 | 5 | 1 | 150 |
Salsas
Fresh tomato salsa is the sodium trap of the line: 25 calories but 550 mg of sodium — more than the chicken. Tomatillo-green is the lightest salsa at 15 calories and 260 mg; roasted chili-corn is the most substantial at 80 calories.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Fresh Tomato Salsa | 25 | 0 | 4 | 0 | 550 |
| Roasted Chili-Corn | 80 | 1.5 | 16 | 3 | 330 |
| Tomatillo-Green | 15 | 0 | 4 | 0 | 260 |
| Tomatillo-Red | 30 | 0 | 4 | 0 | 500 |
Toppings
Guacamole leads the toppings at 230 calories, followed by the chipotle-honey vinaigrette at 220 calories and 850 mg of sodium — the saltiest single serving on the menu. Stacking guac, queso and sour cream on one bowl adds 460 calories and 700 mg of sodium. Cilantro Lime Sauce macros beyond calories are not published separately and are shown as –.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Guacamole | 230 | 22 | 8 | 2 | 370 |
| Queso Blanco | 120 | 9 | 4 | 6 | 300 |
| Cheese | 110 | 8 | 1 | 6 | 190 |
| Sour Cream | 110 | 9 | 2 | 2 | 30 |
| Romaine Lettuce | 5 | 0 | 1 | 0 | 0 |
| Supergreens Mix | 10 | 0 | 2 | 1 | 15 |
| Chipotle-Honey Vinaigrette | 220 | 16 | 18 | 1 | 850 |
| Cilantro Lime Sauce | 80 | – | – | – | – |
Sides & Drinks
Chips are 540 calories before any dip — chips and guacamole together are 770. The flour tortilla on the side is 320 calories and 600 mg of sodium, which is why the bowl beats the burrito by exactly that much. Crispy corn tortillas (three) are the lowest-sodium base on the menu at about 15 mg total.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Chips | 540 | 25 | 73 | 7 | 390 |
| Chips & Guacamole | 770 | 47 | 81 | 9 | 760 |
| Side of Queso Blanco | 240 | 18 | 8 | 12 | 600 |
| Large Guacamole | 460 | 44 | 16 | 4 | 740 |
| Flour Tortilla (side) | 320 | 9 | 50 | 8 | 600 |
| Crispy Corn Tortillas (3) | 210 | 6 | 33 | 3 | 15 |
Popular Builds
These six builds are computed by adding Chipotle’s per-ingredient figures for the stated build — the same arithmetic the nutrition calculator uses. The classic chicken bowl (white rice, black beans, chicken, fresh tomato salsa, cheese, sour cream) is 765 calories with 52 g of protein and 1,640 mg of sodium — about 71% of the 2,300 mg daily sodium limit before a single chip.
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Classic Chicken Bowl | 765 | 30 | 69 | 52 | 1,640 |
| Steak Burrito | 1,055 | 38 | 120 | 49 | 2,260 |
| Veggie Bowl | 620 | 28 | 80 | 15 | 1,630 |
| Chicken Salad | 675 | 33 | 47 | 48 | 2,125 |
| Double Chicken Bowl | 725 | 20 | 66 | 76 | 1,730 |
| Steak Salad (Light) | 195 | 6 | 12 | 23 | 755 |
Sodium: Where It Hides
Sodium, not calories, is the number that sinks most Chipotle orders. A chicken bowl with the classic build carries about 1,640 mg; the same order as a burrito reaches about 2,240 mg. The ten saltiest servings on the line, ranked:
| Item | Sodium |
|---|---|
| Chipotle-Honey Vinaigrette | 850 mg |
| Flour Tortilla | 600 mg |
| Sofritas | 555 mg |
| Fresh Tomato Salsa | 550 mg |
| Barbacoa | 530 mg |
| Tomatillo-Red Salsa | 500 mg |
| Carnitas | 450 mg |
| Guacamole | 370 mg |
| White Rice | 350 mg |
| Steak | 330 mg |
The three swaps that do most of the work: dressing on the side (saves up to 850 mg), green salsa instead of fresh tomato (saves 290 mg), and a bowl instead of a burrito (saves 600 mg).
Allergen Information
Chipotle declares only four allergens in the US, and the flour tortilla is the only gluten-containing ingredient. The card below covers all nine major allergens — the same guide as the pillar, because the allergen picture does not change between articles.
Full allergen detail — which items carry dairy (cheese, queso blanco, sour cream, Cilantro Lime Sauce), soy (sofritas only) and sulfites (tortillas, sofritas, vinaigrette) — is in the pillar’s allergen section. Chipotle’s own allergen filter lives at chipotle.com/allergens.
Frequently Asked Questions
How many calories are in a Chipotle burrito bowl?
Chipotle’s published range is 420–910 calories. A standard chicken bowl (white rice, black beans, chicken, fresh tomato salsa, cheese) is about 700; the classic loaded build with sour cream is about 765.
Which Chipotle protein has the most protein?
Chicken, at 32 g per 4 oz serving for 180 calories — the best protein-per-calorie ratio on the line. Double chicken is 64 g for 360 calories, the most protein in a single order.
What is the lowest-calorie thing at Chipotle?
Romaine lettuce (5 calories) and supergreens (10), then tomatillo-green salsa (15) and fajita veggies (20). The lowest-calorie full entrée is the Veggie salad at 420 calories.
How much sodium is in a typical Chipotle order?
About 1,640 mg for a classic chicken bowl and about 2,240 mg for the same fillings as a burrito — 71% and 97% of the 2,300 mg daily limit. The vinaigrette alone is 850 mg.
The Bottom Line
Chipotle’s nutrition story is simple once you know the levers: the tortilla is 320 calories, the vinaigrette is 850 mg of sodium, guacamole is 230 calories, and chicken is the best protein deal on the line. Build around those four facts and any order lands where you want it. For prices, see the Chipotle menu prices guide; for the off-menu builds, the secret menu; and for making any of it cheaper, the coupons and rewards guide.
Chipotle, Chipotle Mexican Grill, Chipotlane, Boorito and Freepotle are trademarks of Chipotle Mexican Grill, Inc. This site is not affiliated with or endorsed by Chipotle — prices and calories are checked from public sources and vary by restaurant.
