Chipotle Mexian Grill allows diners to create their own burritos, tacos and salads from a variety of fresh ingredients. The nutrition in your Chipotle salad will depend on the ingredients and vegetables you request. Learn more about Chipotle's ingredients to determine how the restaurant's salads can fit into your diet.
Calories
By ordering a salad rather than a burrito or taco, you reduce the calorie content of your meal by 60 to 290 calories, the number of calories in a crispy taco shell or burrito flour tortilla at Chipotle. The bulk of the calories in your salad will come from the meat you choose as well as the beans, cheese, sour cream and guacamole. Chipotle barbacoa contains 170 calories, while chicken, carnitas and steak contain 190 calories. Black beans and pinto beans each contain 120 calories. The cheese in a Chipotle salad has 100 calories, the sour cream has 120 calories and the guacamole has 150 calories. Salsas contain 20 to 80 calories, fajita vegetables contain 20 calories and lettuce contains 10 calories. The vinaigrette has 260 calories.
Fat
Carnitas in a Chipotle salad contain 8g of fat, including 2.5g of saturated fat. The Chipotle barbacoa contains 7g of fat, including 2.5g of saturated fat. The chicken and steak each contain 6.5g of fat, including 2g of saturated fat. None of Chipotle's salad ingredients contain trans fats. Other concentrated sources of fat in Chipotle salads include the cheese, with 8.5g of fat, the sour cream, with 10g of fat, the guacamole, with 13g of fat and the vinaigrette, with 24.5g of fat.
Cholesterol
Only a few Chipotle salad ingredients contain dietary cholesterol. The chicken contains the most cholesterol, with 115mg per serving. The barbacoa, carnitas and steak contain 60 to 70mg of cholesterol, the cheese contains 30mg of cholesterol and the sour cream contains 40mg of cholesterol. Guacamole, made with avocadoes, provides a good source of unsaturated fat that can increase HDL cholesterol, or "good" cholesterol, in your body.
Protein
Chipotle salads can provide good sources of protein through beans and meats. Pinto beans and black beans provide 7g of protein each, and the barbacoa, chicken, carnitas and steak provide 24 to 32g of protein. Cheese provides 8g of protein.
Recommendations
To lower the calorie and fat content of your Chipotle salad, order it without cheese, guacamole or sour cream, or choose only one of those three toppings. Skip the dressing or order it on the side so that you can control your portion. To make the salad more nutritious and filling, order extra vegetables and lettuce.
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