Chipotle Macros: Complete Nutrition Guide for Every Menu Item
Chipotle is a macro counter’s best friend. Customizable bowls, solid protein portions, and nutritional transparency make it one of the easiest restaurant chains to fit into your diet. But with so many options, the macros can swing wildly depending on your choices.
This guide gives you the complete breakdown—every protein, every topping, every base—so you can build the perfect meal for your goals. Whether you’re cutting, bulking, or maintaining, there’s a Chipotle order that works.
[IMAGE: Overhead shot of a Chipotle bowl with chicken, rice, beans, and toppings]
Quick Reference: Chipotle Macros by Protein
Here’s what matters most—the protein options. These numbers are for a standard serving.
| Protein | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Chicken | 180 | 32 | 0 | 7 |
| Steak | 150 | 21 | 1 | 6 |
| Carnitas | 210 | 23 | 0 | 12 |
| Barbacoa | 170 | 24 | 2 | 7 |
| Sofritas (tofu) | 150 | 8 | 9 | 10 |
| Veggie (guac counts as protein) | 230 | 2 | 8 | 22 |
Winner for protein per calorie: Chicken. It’s not close. 32g of protein for 180 calories is excellent.
Best balance: Barbacoa offers great protein (24g) with moderate fat and more flavor than plain chicken.
Complete Chipotle Nutrition: Every Ingredient
Bases
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bowl (no base) | 0 | 0 | 0 | 0 |
| Flour Tortilla (burrito) | 320 | 9 | 50 | 9 |
| Crispy Taco Shell (x3) | 200 | 3 | 26 | 8 |
| Soft Flour Tortillas (x3) | 255 | 6 | 39 | 9 |
| Chips | 540 | 7 | 68 | 26 |
| Chips (small side) | 230 | 3 | 29 | 11 |
Tip: Bowls are the best choice for macro counting. No tortilla calories, and you typically get more food than fits in a burrito anyway.
Rice
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Rice | 210 | 4 | 40 | 4 |
| Brown Rice | 210 | 5 | 39 | 6 |
| Cauliflower Rice | 40 | 2 | 7 | 1 |
Tip: White and brown rice are nearly identical macro-wise. Choose based on taste. Cauliflower rice saves massive carbs if you’re cutting or low-carb.
Beans
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Black Beans | 130 | 8 | 22 | 1 |
| Pinto Beans | 130 | 8 | 22 | 1 |
Tip: Beans are underrated. 8g of protein and fiber for only 130 calories. Add them for satiety, especially on a cut.
Salsas and Toppings
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fresh Tomato Salsa | 25 | 0 | 4 | 1 |
| Roasted Chili-Corn Salsa | 80 | 3 | 15 | 2 |
| Tomatillo-Green Chili Salsa | 15 | 0 | 3 | 0 |
| Tomatillo-Red Chili Salsa | 30 | 0 | 5 | 2 |
| Sour Cream | 110 | 2 | 2 | 9 |
| Cheese | 110 | 6 | 2 | 8 |
| Guacamole | 230 | 2 | 8 | 22 |
| Queso Blanco | 120 | 5 | 4 | 9 |
| Fajita Vegetables | 20 | 1 | 4 | 0 |
| Romaine Lettuce | 5 | 0 | 1 | 0 |
| Vinaigrette | 220 | 0 | 5 | 22 |
High-calorie traps: Guacamole (230 cal), sour cream (110 cal), cheese (110 cal), and vinaigrette (220 cal) add up fast. Not bad foods—just account for them.
Free-for-all toppings: Lettuce, fajita veggies, and the green salsa add basically nothing. Load up.
[IMAGE: Visual breakdown showing calorie ranges for each category of ingredients]
Best Chipotle Orders by Goal
For Fat Loss (High Protein, Low Calorie)
The Lean Machine Bowl
- Chicken (double if you want, +$4)
- Cauliflower rice (or skip rice entirely)
- Black beans
- Fajita veggies
- Fresh tomato salsa
- Green salsa
- Romaine lettuce
Macros: 355 calories | 42g protein | 30g carbs | 9g fat
This order maximizes protein while minimizing calories. Double chicken brings you to 535 cal with 74g protein—still reasonable for a filling meal.
The Balanced Cut Bowl
- Chicken
- Half white rice
- Black beans
- Fajita veggies
- Fresh tomato salsa
- Small portion cheese
- Romaine lettuce
Macros: 530 calories | 46g protein | 52g carbs | 14g fat
More satisfying than the ultra-lean option. Good balance of macros for moderate calorie budgets.
For Muscle Building (High Protein, Moderate Carbs)
The Gains Bowl
- Double chicken
- White rice
- Black beans
- Fajita veggies
- Fresh tomato salsa
- Corn salsa
- Cheese
- Romaine lettuce
Macros: 795 calories | 74g protein | 80g carbs | 18g fat
This is a serious muscle-building meal. High protein, enough carbs for glycogen, moderate fat. Perfect post-workout.
The Steak Stack
- Double steak
- White rice
- Pinto beans
- Fajita veggies
- Fresh tomato salsa
- Green salsa
- Cheese
- Romaine lettuce
Macros: 735 calories | 54g protein | 68g carbs | 22g fat
If you prefer steak’s flavor over chicken, this still delivers excellent macros for building.
For Low-Carb / Keto
The Keto Bowl
- Chicken
- No rice
- No beans
- Extra fajita veggies
- Cheese
- Sour cream
- Fresh tomato salsa
- Guacamole
- Romaine lettuce
Macros: 665 calories | 42g protein | 16g carbs | 48g fat
This keeps net carbs low enough for keto while providing solid protein and satisfying fats.
The Carnitas Keto
- Carnitas
- No rice
- No beans
- Extra fajita veggies
- Cheese
- Guacamole
- Fresh tomato salsa
- Romaine lettuce
Macros: 685 calories | 33g protein | 14g carbs | 54g fat
Carnitas are naturally higher in fat, fitting the keto profile well.
[LINK: Macro Diet vs Keto] to understand which approach fits your goals.
For Maintenance / Balanced Macros
The Everyday Bowl
- Chicken
- White rice
- Black beans
- Fajita veggies
- Fresh tomato salsa
- Green salsa
- Small guacamole portion
- Romaine lettuce
Macros: 655 calories | 44g protein | 68g carbs | 18g fat
Well-rounded macros that fit most calorie budgets. Satisfying without being excessive.
For Vegetarian / Plant-Based
The Plant Protein Bowl
- Sofritas
- Brown rice
- Black beans
- Fajita veggies
- Roasted chili-corn salsa
- Guacamole
- Romaine lettuce
Macros: 635 calories | 22g protein | 74g carbs | 30g fat
Combining sofritas with beans maximizes plant protein. The guacamole adds healthy fats and satiety.
Note: Vegetarian options at Chipotle are lower in protein than meat options. Consider supplementing with additional protein sources elsewhere in your day.
Chipotle Ordering Hacks
Double Protein Is Worth It
For $4 extra, you double your protein from 32g to 64g (chicken). That’s less than $0.07 per gram of protein—excellent value, especially compared to protein powder or supplements.
Ask for Half-and-Half
Want chicken AND steak? Ask for “half chicken, half steak.” You get variety without paying for double protein.
Fajita Veggies Are Free Bulk
Fajita peppers and onions add 20 calories but significant volume. Load up for free food mass.
Get Dressing on the Side
The chipotle-honey vinaigrette has 220 calories. Get it on the side and use sparingly, or skip it entirely if you’re cutting.
Bowl + Tortilla on the Side
Order a bowl, ask for tortillas on the side (free). You get more food in the bowl than would fit in a burrito, plus tortillas for later if you want them.
The “Light” Trick
Ask for “light” on any high-calorie topping (cheese, sour cream, guac). You get the flavor without the full macro hit.
Skip the Chips
A full order of chips adds 540 calories and 26g fat. That’s more than some entire bowls. If you need the crunch, get the small side (230 cal) and share.
[IMAGE: Side-by-side comparison of a calorie-bomb order vs. optimized order]
Common Chipotle Macro Mistakes
Mistake 1: Not Accounting for Chips and Guac
“I just had a salad” while mindlessly eating 540 calories of chips plus 230 calories of guac. That “salad” is now 1,400+ calories.
Mistake 2: Assuming “Healthy” = Low Calorie
Guacamole is healthy. It’s also 230 calories. Brown rice isn’t lower calorie than white rice. Sofritas isn’t lower calorie than chicken. Healthy and low-calorie are different things.
Mistake 3: Getting a Burrito Without Adjusting
A standard burrito with all toppings easily hits 1,200-1,500 calories. The tortilla alone is 320 calories. If you want a burrito, skip or reduce other high-calorie toppings.
Mistake 4: Forgetting Sauces
Sour cream (110 cal), queso (120 cal), vinaigrette (220 cal)—these add up. If you’re tracking, ask for sauces on the side so you can measure.
Mistake 5: Double Everything
Double rice, double beans, double cheese, double protein—suddenly your 600-calorie bowl is 1,200+ calories. Be strategic about what you double.
How to Order Chipotle for Your Calorie Budget
| Daily Calories | Recommended Order Strategy |
|---|---|
| 1,200-1,400 | Lean bowl, single protein, no rice or cauliflower rice, skip cheese/sour cream/guac |
| 1,500-1,800 | Balanced bowl with half rice, single protein, pick ONE higher-cal topping |
| 1,800-2,200 | Standard bowl with rice, beans, single protein, moderate toppings |
| 2,200-2,800 | Full bowl with double protein, all desired toppings |
| 2,800+ | Go wild, double protein, full toppings, add chips if you want |
[LINK: Macros for Weight Loss] to dial in your daily targets.
Chipotle vs. Other Fast Food
How does Chipotle stack up macro-wise against other fast-casual options?
| Restaurant | Best Macro-Friendly Option | Protein | Calories |
|---|---|---|---|
| Chipotle | Chicken bowl (customized) | 42-74g | 400-800 |
| Chick-fil-A | Grilled nuggets + side salad | 25-35g | 300-450 |
| McDonald’s | 2 McChicken (no bun) | 28g | 320 |
| Subway | 6” turkey sub | 18g | 280 |
| Wendy’s | Grilled chicken wrap | 24g | 270 |
Verdict: Chipotle offers the best protein-to-calorie ratio of major fast-food chains when you order strategically. The customization options are unmatched.
Chipotle Macro Calculator
Here’s a simple method to calculate any Chipotle order:
- Start with protein: Choose your meat and note the macros
- Add base: Rice and/or beans if desired
- Add toppings: Select salsas, veggies, cheese, etc.
- Total it up: Sum each column
Example: Custom Bowl
- Chicken: 180 cal | 32P | 0C | 7F
- Half white rice: 105 cal | 2P | 20C | 2F
- Black beans: 130 cal | 8P | 22C | 1F
- Fajita veggies: 20 cal | 1P | 4C | 0F
- Fresh tomato salsa: 25 cal | 0P | 4C | 1F
- Cheese: 110 cal | 6P | 2C | 8F
- Lettuce: 5 cal | 0P | 1C | 0F
Total: 575 cal | 49g protein | 53g carbs | 19g fat
Use Chipotle’s online nutrition calculator or a tracking app to verify your specific order.
Building Your Perfect Chipotle Order
Here’s the framework for any goal:
Step 1: Choose Your Protein
- Cutting: Chicken (best protein-to-calorie)
- Bulking: Double chicken or chicken + steak
- Keto: Carnitas or chicken with added fats
- Vegetarian: Sofritas + beans
Step 2: Choose Your Base
- Low carb: Skip or cauliflower rice
- Moderate carb: Half portion of white/brown rice
- Higher carb: Full rice + beans
Step 3: Load Up on Free/Low-Cal
- Fajita veggies
- Romaine lettuce
- Fresh tomato salsa
- Green salsa
Step 4: Add Fat/Flavor Strategically
- Pick ONE or TWO: Guac, cheese, sour cream, queso
- Get on the side if cutting
Step 5: Verify and Track
Use an app to log your specific order. Chipotle’s nutrition varies slightly by location and portioning.
[LINK: How to Track Macros] for accurate logging methods.
The Bottom Line
Chipotle is one of the most macro-friendly restaurant options available. With complete nutritional transparency and full customization, you can build a meal that fits virtually any goal.
Key takeaways:
- Chicken is the protein king for macro counters
- Bowls beat burritos for customization and portions
- Watch the high-calorie add-ons (chips, guac, sour cream)
- Fajita veggies and green salsa are essentially free
- Double protein is worth the money
Use this guide as your reference every time you order. Screenshot the tables. Memorize your go-to orders. Never wonder “what should I get at Chipotle?” again.
Ready to calculate how Chipotle fits into your daily macros? Use the [LINK: Macro Calculator] to dial in your numbers.
[IMAGE: Final hero shot of perfectly composed macro-friendly Chipotle bowl]