Chipotle Nutrition Facts 2026: Calories for Every Item

The same Chipotle order can be 400 or 1,200 calories, and the difference is buried in a nutrition PDF nobody opens at the counter. This page is the shortcut. You get full Chipotle nutrition facts for every menu item, a cheat sheet of the best and worst picks, side-by-side ingredient comparisons, menu rankings for calories, protein, and sodium, and the best order for each diet. Every number matches the official Chipotle data and the calculators on this site so that you can plan a smarter meal in about a minute.

Chipotle Nutrition Cheat Sheet

If you only read one section, read this. These are the Chipotle nutrition facts that move a meal the most.

Best protein: Chicken, 32 grams for 180 calories, the top protein per calorie on the menu.
Leanest protein: Steak at 150 calories, the fewest of any meat.
Smartest base: Brown rice, same calories as white rice but 160 milligrams less sodium and more fiber.
Biggest calorie add: A side of chips at 540, then the flour tortilla at 320.
Lowest sodium salsa: Green salsa at 260 milligrams, well under tomato salsa at 550.
Best fiber: Pinto beans at 8 grams, with black beans close behind at 7.
Healthiest fat: Guacamole, 230 calories but mostly monounsaturated fat.
Sodium trap: Honey vinaigrette at 850 milligrams, the saltiest single item.
Fastest cut: Order a bowl instead of a burrito and drop 320 calories and 600 milligrams of sodium at once.

Full Chipotle Menu Nutrition Facts

Here are the Chipotle nutrition facts for the full menu at standard serving sizes. Percent daily values use a 2,000-calorie reference. Tables are split by category so they stay readable on a phone.

Proteins

Ingredient	Serving	Calories	Protein	Carbs	Fat	Sat Fat	Sodium	Cholesterol
Chicken	4 oz	180	32g	0g	7g	3g	310mg	125mg
Steak	4 oz	150	21g	1g	6g	2.5g	330mg	80mg
Barbacoa	4 oz	170	24g	2g	7g	2.5g	530mg	65mg
Carnitas	4 oz	210	23g	0g	12g	7g	450mg	65mg
Sofritas	4 oz	150	8g	9g	10g	1.5g	560mg	0mg

Rice and Beans

Item	Serving	Calories	Protein	Carbs	Fiber	Fat	Sodium
White Rice	4 oz	210	4g	40g	1g	4g	350mg
Brown Rice	4 oz	210	4g	36g	2g	6g	190mg
Black Beans	4 oz	130	8g	22g	7g	1.5g	210mg
Pinto Beans	4 oz	130	8g	21g	8g	1.5g	210mg

Toppings and Salsas

Item	Serving	Calories	Protein	Carbs	Fat	Fiber	Sodium
Guacamole	2 oz	230	2g	8g	6g	22g	370mg
Cheese	1 oz	110	6g	1g	0g	8.5g	190mg
Sour Cream	2 oz	110	2g	2g	0g	9g	30mg
Queso Blanco	2 oz	120	5g	4g	0g	9g	250mg
Fajita Veggies	2 oz	20	1g	5g	1g	0g	150mg
Fresh Tomato Salsa	4 oz	25	1g	4g	1g	0g	550mg
Corn Salsa	4 oz	80	3g	16g	3g	1.5g	330mg
Green Salsa	2oz	15	0g	4g	1g	0g	260mg
Red Salsa	2 oz	30	0g	4g	1g	0g	500mg
Romaine Lettuce	1oz	5	0g	1g	1g	0g	0mg

Tortillas, Chips, and Sides

Item	Serving	Calories	Protein	Carbs	Fiber	Fat	Sodium
Flour Tortilla (burrito)	1	320	8g	50g	3g	9g	600mg
Flour Tortilla (taco)	1	80	2g	13g	1g	2.5g	160mg
Crispy Corn Tortilla	1	70	1g	10g	1g	3g	0mg
Chips	4 oz	540	7g	73g	7g	25g	390mg
Honey Vinaigrette	2 oz	220	1g	18g	1g	16g	850mg

Chipotle Ingredient Comparisons

The Chipotle nutrition facts hide a few choices that look similar but are not. Here are the ones worth getting right.

White rice vs brown rice

Both are 210 calories, so calories do not decide this one. Brown rice wins on the two numbers that matter: 190 milligrams of sodium against white rice at 350, and an extra gram of fiber. Choose brown rice unless you simply prefer the taste of white.

Black beans vs pinto beans

These are almost identical at 130 calories and 8 grams of protein. Pinto edges ahead with 8 grams of fiber to black beans at 7, and black beans carry one more gram of sugar. The gap is small, so pick the flavor you like and keep beans in for the fiber either way.

Which protein wins

Chicken gives the most protein for the calories at 32 grams for 180. Steak is the leanest at 150 calories. Barbacoa and carnitas bring bold flavor, though carnitas carries the most fat at 12 grams and barbacoa the most sodium at 530. Sofritas is the plant-based pick. For most goals, chicken is the strongest all-around choice.

Which salsa is lightest

Green salsa is the lightest overall at 15 calories and 260 milligrams of sodium. Fresh tomato salsa is only 25 calories but jumps to 550 milligrams of sodium. Corn salsa is the heaviest at 80 calories. When you want flavor with the least cost, green salsa is the pick.

Chipotle Menu Rankings

Sometimes you just want the extremes from the Chipotle nutrition facts. Here they are.

Highest sodium items

Honey Vinaigrette, 850 milligrams
Flour Tortilla, 600 milligrams
Sofritas, 560 milligrams
Fresh Tomato Salsa, 550 milligrams
Barbacoa, 530 milligrams

Highest protein per serving

Chicken, 32 grams
Barbacoa, 24 grams
Carnitas, 23 grams
Steak, 21 grams

Most fiber per serving

Pinto Beans, 8 grams
Black Beans, 7 grams
Chips, 7 grams
Guacamole, 6 grams

Biggest calorie adds

Chips, 540 calories
Flour Tortilla, 320 calories
Guacamole, 230 calories
White or Brown Rice, 210 calories

How to Use These Numbers

Every value is per single serving, not per meal, and most orders stack five to eight servings. That is why a bowl that feels light can still reach 900 calories. Add your base, then your protein, then each topping, and the totals climb quickly. Keep two limits in mind as you plan. Percent daily values assume a 2,000-calorie day, so adjust for your own target. Serving sizes are approximate, since scoops vary by location, and rice and guacamole swing the most. For an exact figure, build your order in the calculator and set each scoop.

Chipotle Allergen Overview

Chipotle uses three main allergens. Gluten appears only in the flour tortilla. Dairy appears in cheese, sour cream, and queso. Soy appears only in sofritas, which is made from tofu. Every other item, including all other proteins, both rices, both beans, all salsas, guacamole, and lettuce, is free of those three. The open kitchen means cross-contact is possible, so anyone with celiac disease or a severe allergy should ask staff to change gloves. For the item-by-item table and celiac guidance, see our Chipotle allergen guide.

Best Chipotle Order by Diet

Quick picks for the most common goals, each built from the Chipotle nutrition facts above.

Weight loss: Bowl, chicken, fajita veggies, black beans, green salsa, lettuce. Near 400 calories with strong protein and low sodium.
High protein: Bowl, double chicken, black beans, tomato salsa. About 72 grams of protein. More builds in our [high protein chipotle meals] guide.
Keto and low carb: Bowl, steak, fajita veggies, guacamole, cheese, sour cream, no rice or beans. Near 620 calories and under 10 grams of net carbs.
Vegan: Bowl, sofritas, brown rice, black beans, fajita veggies, corn salsa. A full plant-based meal near 590 calories.
Low sodium: Bowl, chicken, brown rice, fajita veggies, green salsa, lettuce. Skips the tortilla and the saltiest toppings.

Official Data and Menu PDF

Chipotle publishes an official nutrition document for the entire menu, including drinks, kids items, and seasonal additions. Every table of Chipotle nutrition facts on this page is built from that document and checked when the menu changes. You can view the source on the official Chipotle nutrition page. If a number ever differs between this page and Chipotle, the official document is the final word.

Build Your Exact Order

Tables are for planning. Your real order depends on your scoops. Use our main Chipotle nutrition calculator for any meal, or go straight to the Chipotle bowl calories or Chipotle burrito calories calculator. Each one lets you set every scoop to light, regular, extra, or double and shows your calories, macros, and sodium live.

Chipotle Nutrition FAQ

The Chipotle nutrition facts list calories, protein, carbs, fat, fiber, and sodium for every ingredient. As a quick guide, chicken is 180 calories with 32 grams of protein, white rice is 210, black beans are 130 with 7 grams of fiber, and guacamole is 230. The full menu is in the tables above.

Most meals fall between 400 and 1,400 calories. A lean bowl can sit near 400, a classic chicken burrito lands around 1,085, and a loaded order with chips passes 1,400.

Chicken, black beans, fajita veggies, green salsa, and lettuce build a meal under 400 calories with about 33 grams of protein and low sodium. Add guacamole for healthy fat if you want more.

Yes, by default. A standard burrito can top 1,800 milligrams. The tortilla, salsas, and cheese drive most of it. A bowl with green salsa and no cheese cuts it sharply.

Almost all of it. Only the flour tortilla contains gluten. Bowls, salads, all proteins, rice, beans, salsas, guacamole, and dairy toppings are gluten free, though cross contact is possible in the kitchen.

The Bottom Line

Chipotle can be one of the better fast options or one of the heaviest, and the Chipotle nutrition facts above show why. The base is the biggest lever, since a bowl saves 320 calories and 600 milligrams of sodium over a burrito before you change a filling. Chicken gives the most protein for the calories, beans add the fiber, and green salsa keeps sodium down. Guacamole is worth its calories for the fat quality, while chips and the honey vinaigrette are the two items to add on purpose, not by habit. Learn these few Chipotle nutrition facts, and you can order well without a spreadsheet; then use the calculator when you want the exact number.

About and Data Source

This page is built and reviewed by our nutrition data team. Every value comes from the official Chipotle nutrition information and is checked against the published figures, last reviewed in August 2026. We record each item at its standard Chipotle serving and update the tables when the menu changes. This page is for general information and is not medical advice. It is not affiliated with, endorsed by, or sponsored by Chipotle Mexican Grill, Inc.

Chipotle Nutrition Facts and Menu