The consumption of food from outside the home has increased, and so has the incidence of obesity. In a 2006 study by Scot Burton and colleagues at the University of Arkansas, participants significantly underestimated calorie, saturated fat and sodium of food found at restaurants. Diners underestimated some "less healthful" items by as many as 600 calories. When eating at restaurants, such as Chipotle, it is important to know the nutrition facts to prevent exceeding your calorie budget.
Chipotle Restaurants
Started in 1993 with a single restaurant in Denver, Chipotle serves more than 750,000 customers per day, as of 2010. Four basic choices make up Chipotle's menu; burritos, tacos, burrito bowls and salad. According to Chipotle's website, the chain prides itself on having "food with integrity" and using "unprocessed and untampered with" ingredients. Chipotle may be different than your typical fast food restaurant, but like many restaurants, the portion sizes are likely bigger than what you would eat at home.
Building Your Meal
The first choice you have when ordering at Chipotle is what to put your meal in; burrito-sized flour tortilla, taco-sized flour tortilla, crispy taco shell, salad or a bowl. A burrito-sized flour tortilla provides 290 calories and 9 g protein. The tacos are similar in nutrition; a soft shell has 90 calories and 2.5 g fat while the crispy shell has 60 calories and 2 g fat. Usually an order of taco comes with three tacos, so remember to include those calories. Romaine lettuce, which is used the base for salads has 10 calories and is fat-free. A burrito bowl comes without a flour tortilla or taco. Additionally, a burrito-sized tortilla contains 620 mg of sodium and the taco-sized tortilla contains 200 mg.
Meat
Carnitas, a slow roasted pork, chicken, steak and barbacoa, a spicy beef, are the meat options at Chipotle. According to Chipotle's website, each 4 oz. serving has 170 to 190 calories. Total fat ranges from 6.5 g for the chicken and steak to 7 g for the barbacoa and 8 g for the carnitas. Chicken and steak provide less sodium at 320 to 370 mg while carnitas and barbacoa provide the most with 510 mg to 540 mg. The meats provide 24 to 32 g of protein per serving and 8 percent to 15 percent of the daily value for iron.
Fillings
As you move down the line at Chipotle, you are faced with more options; the fillings. This includes, cilantro-lime rice, black beans, pinto beans and fajita vegetables. Three ounces of rice adds 120 calories, 3 g fat, 150 mg of sodium and 2 g of protein to your order. Both beans options provide 120 calories, 1 g fat, 250 to 330 mg of sodium and 7 g of protein. The fajita vegetables include green and red peppers and onions. One 2.5 oz. serving supplies 20 calories, 0.5 g of fat, 170 mg sodium, 1 g of protein and 30 percent of the daily value for vitamin C.
Toppings
Additional toppings you can add to your meal include four types of salsa, cheese, sour cream, guacamole and lettuce. All the salsas have less than 1.5 g fat and vary in calories from 15 for the green tomatillo salsa to 80 calories for the corn salsa. Starchy vegetables like corn have more calories than non-starchy vegetables like tomatoes. The sodium content of Chipotle's salsa is variable, 230 mg to 510 mg. Topping off your meal with cheese or sour cream will add 100 to 120 calories and 10 g to 13 g of fat. A scoop of guacamole provides 150 calories, 13 g of fat, of which 11 g are unsaturated or "heart healthy fat." Lettuce only adds 5 calories, no fat or sodium to your burrito or taco.
Healthy Options
It is possible to eat at Chipotle and keep within your calorie, fat and sodium budget for the day, you just need to know what to add to your meal and what to avoid. Choose a salad or burrito bowl as the base for your meal. If you are including meat in your order, pick the lower sodium, lower fat steak or chicken. Skip the rice and ask for an order of fajita vegetables instead. Vegetables have fiber that will help keep you full along with vitamins, minerals and antioxidants. Beans are a perfect meat-free alternative as they are low-fat, but packed with protein and iron. Avoid the cheese and sour cream and include guacamole. Although guacamole may seem high in fat, it is rich in unsaturated fat, fiber and vitamin C. Skip the tortilla chips as a side to your meal. One 4 oz. serving provides 270 calories, 27 g of fat and 420 mg of sodium.
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