Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts (2024)

by Kathy Patalsky · updated: · published: · About 6 minutes to read this article. 8 Comments

Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts (1)I'm just a California girl living in NYC.
And with that, comes my forever love and adoration of good Mexican food. Spicy guacamole, a clean spicy salsa verde, red rice, black beans, sizzling veggie fajitas, essences of cilantro, fresh homemade corn tortillas -- all make my mouth sing.

NYC is not a Mexican food haven. However it does have its bright spots like Dos Caminos on Park Avenue, with those yummy big bowls of guacamole. But I learned quickly in this town that the restaurant with the flashing sombrero on Broadway? Probably not your best best for a plantain and fresh cilantro garnished meal. So where does a vegan turn when a burrito craving strikes fast and furiously?

Chipotle. Really.

Chipotle is indeed fast food, but in my opinion it is one of the best chains for vegans craving a fast food fix. But there are rules one must follow.....Keep reading for a few interesting Chipotle Food Facts and my five healthy tips for eating healthy at Chipotle.

Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts (2)
Five Healthy Food Tips for Eating at Chipotle

1. Ban the three C'S SOUR CREAM and CHEESE and CHIPS
One ounce of cheese contains 100 calories and 8.5 grams of fat. 5 grams of saturated fat.
One ounce of sour cream contains 120 calories and 10 grams of fat, 7 grams of saturated fat.
Four ounces of chips contain 570 calories and 27 grams of fat! Yikes.
Not good. Depending on how much cheese/sour cream you request on your creation, you could be adding 100-500 calories to your meal. And possibly even 40 grams of fat. (I've seen those "lots of cheese please" and "more sour cream" folks, you know who you are!)
Knocking off these toppings is the best move you can make at Chipotle.

2. Bowl, Salad, burrito or tacos?
Everyone wants the burrito right? But there are options. Let's compare the facts:
Flour Tortilla: 290 calories, 7 grams of protein, 9 grams of fat, 3 grams sat. fat, 670 mg sodium, 20% RDA calcium, 15% RDA iron.
Soft Tacos: (3 soft taco shells) They usually give you three, so I multiplied the per taco facts by three. 270 calories, 7.5 grams of fat, 3 grams sat. fat, 6 grams protein, 600 mg sodium, 18% RDA calcium, 12% RDA iron
Hard Tacos: (3 shells) 180 calories, 6 grams of fat, 1.5 grams sat. fat, 30 mg. sodium, 6% RDA iron and calcium.
Bowl: All ingredients. 0 wrap.
Salad: The dressing contains 270 calories, 24 grams of fat and 700 mg. sodium. If you choose the salad, good for you, but replace the dressing with a few sides of salsa. Those high calorie dressing will always do your calorie expenditure in!
If you aren't going for the burrito cowl, clearly the hard tacos are the winner for health. But even more interesting is the fact that the tacos are pretty similar to the burrito tortilla serving. Many people think that the soft tacos are much better than the burrito. No so much.
My suggestion: If you can't order the hard tacos or bowl, get a burrito and simply don't eat ALL the tortilla. It's not hard to not eat that last bite which is usually a big hunk of folded tortilla. Discard those tortilla ends, and save about 100 calories I'd guess.

3. Add the Fajita Veggies!
Wow, at only 20 calories per 3.5 ounce serving, you'd be a fool not to add these tasty veggies to your meal. 30% RDA of Vitamin C and zero grams saturated fat only sweeten the fajita veggie argument. Did I mention that they taste delish?

4. Salsa Salsa and more Salsa!
Salsa adds a ton of flavor, without the fat and calories. Load up on the salsa. Especially the Green Tomatillo salsa which is low in sodium and calories, only 15 calories per 3 ounces. Compare that to 240 calories per 2 ounces of sour cream! Plus all salsa is close-to or completely fat free. The corn salsa is the highest in calories, at 80 calories per 3.5 ounces.
Plus, you should know the benefits of eating spicy foods...!

5. Where's the Protein?
The meat options at Chipotle are about the same. Just under 200 calories, hefty amounts of protein (barbacoa with 24 grams to the chicken with 32 grams). Around 7 grams of fat. But if you are like me, you are excited for the vegan protein at Chipotle. Complete proteins are achieved by combining beans and rice. 8 ounces of rice/beans contains 9 grams of protein. And only 2 grams of fat. 250 calories. If you are a meat eater, go with the chicken for the most protein. Vegans will enjoy the yummy rice and black beans.

Bonus Tip: What about the guacamole????
OK, I can't leave off my favorite part: the guac. Chipotle prides itself on delicious fresh guac, and I have to agree that for a "fast food" chain, this guac rocks. 150 calories per 3.5 ounces and 13 grams of fat, 2 grams saturated fat. Plus I hope I don't have to remind you that those other 11 grams of fat are heart-healthy monounsaturated avocado oils which have been shown to provide a plethora of health benefits. More on avocados here.

CHIPOTLE "FUN FOODIE" FACTS

My burrito combo is 585 calories. Not bad. Check your own nutrition facts here at burrito fan.

Need some Vitamin A? Add some romaine. One serving provides 80% RDA of Vitamin A.

Steve Ells modeled Chipotle after the taquerias in the Mission District of San Francisco. (Maybe that's why this Santa Cruz Cali girl loves the Chipotle flavors.)

Chipotle has only added one thing to their menu in 13 years, the vinaigrette dressing. Wow, that's hardcore tradition.

There are a number of vegan and vegetarian friendly menu options. (Which is hardly the case at traditional fast food outlets.)

Chipotle is the largest restaurant buyer of avocados in the country.

Chipotle food is NUT and EGG free. The only dairy is in the cheese and sour cream.

Foods at Chipotle have no artificial colors or artificial flavorings.

30% of Chipotle beans are organic. They strive to make this number rise.

The cheese and the sour cream at Chipotle is free of the synthetic growth hormone rBGH.

All nutritional facts and food fun facts have been obtained from the Chipotle website.

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Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts (7)

About Kathy Patalsky

Hey there! I'm Kathy, lover of kitty cats, weekend baking, 90's movies, travel, beach fog and foamy lattes. Since 2007, I have been sharing my vegan recipes and photos. My goal is to make your cooking life a little easier, delicious - and plant-loaded - while sharing some LIFE and conversation along the way.

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Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts (2024)

FAQs

Eating at Chipotle: Five Healthy Tips and Uncovered Food Facts? ›

If you're looking for a healthy balance of fat, protein, and carbs, your best meat options would be plain grilled chicken, steak, or barbacoa. Between those options, they include no more than 7 grams (g) of fat, at least 21g of protein, and no more than 2g of carbs.

What is the best thing to eat at Chipotle? ›

The List: Best Chipotle Menu Items Most Recommended by Experts
  • Chicken Burritos. View this post on Instagram. ...
  • Guacamole. View this post on Instagram. ...
  • Queso Blanco. View this post on Instagram. ...
  • Carnitas Bowl. It's a @ChipotleTweets carnitas bowl with an @IZZE sparkling blackberry drink for dinner tonight. ...
  • Barbacoa Bowl.
Apr 4, 2024

What is the healthiest protein at Chipotle? ›

If you're looking for a healthy balance of fat, protein, and carbs, your best meat options would be plain grilled chicken, steak, or barbacoa. Between those options, they include no more than 7 grams (g) of fat, at least 21g of protein, and no more than 2g of carbs.

Is Chipotle healthier than McDonald's? ›

A Big Mac meal with fries and a Coca-Cola amounts to 1,310 mg of sodium, 127g of carbohydrates, 30g of protein and 45g of fat. The calorie counts are fairly similar, adding up to 1,020 total calories. Chipotle boasts more than double the sodium, similar fat counts, and more protein than the average McDonald's meal.

Why is Chipotle food so good? ›

Chipotle's motto of “food with integrity” was inspired by what founder Steve Ells learned about American food production. Ells became committed to serving food that was ethically and naturally produced, which Chipotle claims results in meat that is tastier than what other restaurants serve.

What is the healthiest fast-food? ›

8 healthy fast food picks for when you're eating on the go
  1. Dunkin: Wake-Up Wrap. ...
  2. Starbucks: Tomato and Mozzarella on Focaccia. ...
  3. Panera Bread: Strawberry Poppyseed Salad with Chicken. ...
  4. Subway: 6-inch Veggie Delite Sandwich. ...
  5. Burger King: Impossible Whopper. ...
  6. Taco Bell: Soft Taco Supreme. ...
  7. Chipotle: Lifestyle Bowl.
Aug 5, 2023

Are there tips at Chipotle? ›

Chipotle also started offering digital tipping at its stores over the last few months "as part of our ongoing effort to enhance our crewmember benefits," Niccol said. Previously, the company relied only on physical tip jars at its stores.

Is Chipotle healthy after a workout? ›

Dr.

Mike Molloy, a nutrition coach for many elite athletes, told Insider he goes to Chipotle about once a week for a post-workout meal. "I always get a white rice bowl with black beans, veggies, double chicken, pico de gallo, and guacamole," he said.

What gives you more food at Chipotle? ›

Order a Bowl Instead of a Burrito

If you're looking to get the most food for your money at Chipotle, ordering a bowl instead of a burrito is a great place to start.

Is Chipotle chicken healthier than steak? ›

PROTEIN. When choosing a protein source you have the option to choose from meats or tofu. the chicken, steak, barbacoa, and carnitas pack between 170-190 calories and 24-32 grams of protein. Chicken and steak rank similar in the amount of nutrients and have the highest amount of protein.

Is brown or white rice healthier? ›

The bottom line. Brown rice is a more nutrient-dense product than white rice. Because of this, brown rice may help reduce blood sugar levels and aid in managing weight. But white rice is good for people with certain digestive issues and those who can't digest fiber-rich foods well.

What to eat at Chipotle to gain muscle? ›

Muscle Gain: Steak Burrito Bowl

Her healthy Chipotle bowl to encourage gains? A burrito bowl with brown rice, steak, black beans, fajita vegetables, tomato salsa, and romaine lettuce (feel free to add guacamole if you like).

Why is Chipotle so healthy? ›

Chipotle is one of the healthier fast-food joints: they use fresh ingredients with no processed or artificial additives. That's pretty impressive for a restaurant chain of their size. But even though Chipotle's ingredients are better than most, you can still rack up the calories on a typical order.

Does McDonald's still own Chipotle? ›

In 2006, McDonald divested its stake in Chipotle, allowing the company to operate fully as an independent entity.

What is the unhealthiest meal in McDonald's? ›

The Worst McDonald's Menu Items Health Experts Say You Should Never Order
  1. Big Mac. The Big Mac is perhaps the most iconic item on the McDonald's menu. ...
  2. Caramel Frappe. ...
  3. Sausage Egg & Cheese McGriddle. ...
  4. Breakfast With Hot Cakes.
Nov 3, 2023

What is healthier, Chipotle or Taco Bell? ›

So if you tend to eat your entire burrito, Taco Bell is the lower-fat and lower-cholesterol choice. On a gram-per-gram basis, however, the math is slightly different: Chipotle's burrito has nearly 50% more fat per gram than Taco Bell's and almost three times as much cholesterol.

Is Chipotle or Chick-fil-A better for you? ›

Both Chick-fil-a and Chipotle are good fast food restaurants, Chick-fil-a has a wider range of food choices and has more active role in the community but Chipotle is healthier which makes choosing which one is better a lot harder.

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