Healthy ordering guide · official data

Healthiest Chipotle Order

Lighter, higher-protein and lower-sodium picks, by the numbers

Lightest filling meal190 calSalad: Supergreens Salad Mix, Barbacoa, Romaine Lettuce190 cal25 g protein545 mg sodiumOpen this order →Most protein under 500 cal72 g proteinBowl: Black Beans, double Chicken490 cal72 g protein830 mg sodiumOpen this order →Lower-sodium pick310 mg sodiumTacos: 3 Crispy Corn Tortillas, Chicken, Romaine Lettuce395 cal35 g protein310 mg sodiumOpen this order →

We ranked every way to build a Chipotle order by calories, protein and sodium, using Chipotle's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.

In brief

The Short Answer

The lightest Chipotle meal with at least 25 g of protein is a salad with Supergreens Salad Mix, Barbacoa, Romaine Lettuce: 190 calories, 25 g of protein and 545 mg of sodium.

For the most protein in 500 calories or less, order a burrito bowl with Black Beans, double Chicken: 72 g for 490 calories, with 830 mg of sodium.

Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a taco order with 3 Crispy Corn Tortillas, Chicken, Romaine Lettuce: 395 calories, 35 g of protein and 310 mg of sodium (13% of the 2,300 mg daily value).

Build your own Chipotle order →

Biggest savings

Easy Swaps at Chipotle

The changes that cut the most calories, one step at a time.

  1. −305 calChoose Supergreens Salad Mix instead of Flour Tortilla (burrito size)Tortilla or base · 7 g less protein
  2. −230 calSkip the GuacamoleToppings · 2 g less protein
  3. −220 calSkip the Chipotle-Honey VinaigretteDressing · 1 g less protein
  4. −210 calSkip the Cilantro-Lime White RiceRice · 4 g less protein
  5. −130 calSkip the Black BeansBeans · 8 g less protein
  6. −80 calSkip the Roasted Chili-Corn SalsaSalsa · 3 g less protein

The main event

Pick Your Protein

One standard portion each, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.

ProteinCalProteinSodiumg / 100 cal
Chicken · 4 oz180 cal32 g protein310 mg sodium13% DV17.8
Barbacoa · 4 oz170 cal24 g protein530 mg sodium23% DV14.1
Carnitas · 4 oz210 cal23 g protein450 mg sodium20% DV11.0
Steak · 4 oz150 cal21 g protein330 mg sodium14% DV14.0
Sofritas · 4 oz150 cal8 g protein560 mg sodium24% DV5.3

Step by step

Lighter Choices at Every Step

Lightest first. Every option is in the calculator.

Tortilla or Base

ChoiceCalProteinSodiumg / 100 cal
Supergreens Salad Mix · 3 oz15 cal1 g protein15 mg sodium6.7
3 Crispy Corn Tortillas · 3 ea210 cal3 g protein0 mg sodium1.4
3 Flour Tortillas (taco size) · 3 ea240 cal6 g protein480 mg sodium2.5
Flour Tortilla (burrito size) · 1 ea320 cal8 g protein600 mg sodium2.5

Rice

ChoiceCalProteinSodiumg / 100 cal
Cilantro-Lime White Rice · 4 oz210 cal4 g protein350 mg sodium1.9
Cilantro-Lime Brown Rice · 4 oz210 cal4 g protein190 mg sodium1.9

Beans

ChoiceCalProteinSodiumg / 100 cal
Black Beans · 4 oz130 cal8 g protein210 mg sodium6.2
Pinto Beans · 4 oz130 cal8 g protein210 mg sodium6.2

Salsa

ChoiceCalProteinSodiumg / 100 cal
Tomatillo-Green Chili Salsa · 2 fl oz15 cal0 g protein260 mg sodium0.0
Fresh Tomato Salsa · 4 oz25 cal0 g protein550 mg sodium0.0
Tomatillo-Red Chili Salsa · 2 fl oz30 cal0 g protein500 mg sodium0.0
Roasted Chili-Corn Salsa · 4 oz80 cal3 g protein330 mg sodium3.8

Toppings

ChoiceCalProteinSodiumg / 100 cal
Romaine Lettuce · 1 oz5 cal0 g protein0 mg sodium0.0
Fajita Veggies · 2 oz20 cal1 g protein150 mg sodium5.0
Cheese · 1 oz110 cal6 g protein190 mg sodium5.5
Sour Cream · 2 oz110 cal2 g protein30 mg sodium1.8
Queso Blanco · 2 oz120 cal5 g protein250 mg sodium4.2
Guacamole · 4 oz230 cal2 g protein370 mg sodium0.9

Dressing

ChoiceCalProteinSodiumg / 100 cal
Chipotle-Honey Vinaigrette · 2 fl oz220 cal1 g protein850 mg sodium0.5

On the side

Sides, Lightest First

SideCalProteinSodiumg / 100 cal
Side of Guacamole · 4 oz230 cal2 g protein370 mg sodium0.9
Side of Queso Blanco · 4 oz240 cal10 g protein490 mg sodium4.2
Large Guacamole · 8 oz460 cal4 g protein740 mg sodium0.9
Large Queso Blanco · 8 oz480 cal20 g protein980 mg sodium4.2
Chips (regular) · 4 oz540 cal7 g protein390 mg sodium1.3
Chips (large) · 6 oz810 cal11 g protein590 mg sodium1.4

Try them

Example Orders, Lightest First

Each one opens in the calculator, ready to change.

OrderCalProteinSodiumg / 100 cal
Crispy barbacoa tacos520 cal33 g protein1,270 mg sodium6.3
High-protein double chicken bowl555 cal73 g protein1,790 mg sodium13.2
Chicken salad with vinaigrette645 cal46 g protein1,865 mg sodium7.1
Classic chicken bowl660 cal50 g protein1,610 mg sodium7.6
Sofritas bowl with guac765 cal23 g protein2,030 mg sodium3.0
Steak burrito1,055 cal49 g protein2,260 mg sodium4.6

Healthy Chipotle FAQ

What is the healthiest thing to order at Chipotle?

The lightest Chipotle meal with at least 25 g of protein is a salad with Supergreens Salad Mix, Barbacoa, Romaine Lettuce: 190 calories, 25 g of protein and 545 mg of sodium. For the most protein in 500 calories or less, order a burrito bowl with Black Beans, double Chicken: 72 g for 490 calories, with 830 mg of sodium. Watching sodium? Among filling orders of 650 calories or less, the least sodium is in a taco order with 3 Crispy Corn Tortillas, Chicken, Romaine Lettuce: 395 calories, 35 g of protein and 310 mg of sodium (13% of the 2,300 mg daily value). These picks rank calories, protein and sodium from Chipotle's own nutrition figures; what is healthiest for you depends on your own needs.

What is the highest-protein order at Chipotle under 500 calories?

A burrito bowl with Black Beans, double Chicken: 72 g of protein for 490 calories, with 830 mg of sodium.

How can I make my Chipotle order healthier?

The biggest calorie savings when you build a Chipotle order: choose Supergreens Salad Mix instead of Flour Tortilla (burrito size) (305 calories less, 7 g less protein); skip the Guacamole (230 calories less, 2 g less protein); skip the Chipotle-Honey Vinaigrette (220 calories less, 1 g less protein). For protein, Chicken has the most per portion: 32 g for 180 calories.

Which Chipotle items are highest in sodium?

Sodium adds up across every step of the order. The saltiest single choices are Chipotle-Honey Vinaigrette (850 mg, 37% of the daily value), Flour Tortilla (burrito size) (600 mg, 26% of the daily value), Sofritas (560 mg, 24% of the daily value). The daily value of 2,300 mg is for a whole day.

Is Chipotle healthy?

It depends on what you order. The example orders in our calculator run from 520 calories (Crispy barbacoa tacos) to 1,055 calories (Steak burrito). The lightest filling meal we found is a salad with Supergreens Salad Mix, Barbacoa, Romaine Lettuce at 190 calories.

Your order, your numbers

Build Your Chipotle Order

Pick every item and see calories, protein, carbs, fat and sodium add up as you go.

Open the Chipotle calculator →

Compare Chipotle

Chipotle vs QDOBAChipotle vs Moe'sChipotle vs Taco BellChipotle vs CAVAChipotle vs Panda ExpressChipotle vs Chick-fil-AChipotle vs SubwaySweetgreen vs Chipotle

More Healthy Ordering Guides

Healthiest Taco Bell orderHealthiest Chick-fil-A orderHealthiest Panda Express orderHealthiest Olive Garden orderHealthiest Subway orderHealthiest SONIC Drive-In orderHealthiest Chili's orderHealthiest Buffalo Wild Wings orderHealthiest Dunkin' orderHealthiest KFC orderHealthiest In-N-Out Burger orderHealthiest Wawa order

About This Guide

Every number comes from Chipotle's own published nutrition information, as used in our Chipotle calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.