Bowl builder · October 2026 numbers
Chipotle High Protein Bowl Builder
Build a bowl or burrito from Chipotle's own ingredient numbers and watch the protein, calories and salt add up, with the best orders to copy.
Quick answer
At Chipotle, chicken gives the most protein for the calories: 32 g in 180 kcal a serving. A bowl with chicken, black beans, fajita veggies, fresh tomato salsa and romaine lettuce gives 41 g of protein in 360 kcal, and doubling the chicken takes it to 73 g in 540 kcal.
A burrito tortilla adds 320 kcal and a bag of chips 540 kcal. The usual order, a burrito with chicken, white rice, black beans, fresh tomato salsa, cheese, sour cream and guacamole, comes to 1,315 kcal.
Build Your Chipotle Order
Start from one of the orders below or from scratch. Every choice shows what it adds.
Start from
Make it a
Protein, per 4 oz serving
How much
Rice
Beans
Toppings
On the side
Numbers in gold are calories added, or grams of protein for a protein. Every part is Chipotle's standard serving.
Best High Protein Orders at Chipotle
Each is built around a protein and beans, with salsa for flavor, and none has sour cream, guacamole or chips, which add a lot of calories for little protein. Most protein per calorie first.
Double chicken bowl
A bowl with double chicken, black beans, fajita veggies, fresh tomato salsa and romaine lettuce
- Calories
- 540
- Protein
- 73 g
- Per 100 kcal
- 13.5 g
Sodium 1,530 mg, 67% of a day, which is a lot for one meal.
Lean chicken bowl
A bowl with chicken, black beans, fajita veggies, fresh tomato salsa and romaine lettuce
- Calories
- 360
- Protein
- 41 g
- Per 100 kcal
- 11.4 g
More protein than a member's median lunch, for fewer calories. Sodium 1,220 mg, 53% of a day, which is a lot for one meal.
Pollo asado with rice
A bowl with pollo asado, brown rice, black beans, fajita veggies and tomatillo-green chili salsa
- Calories
- 555
- Protein
- 42 g
- Per 100 kcal
- 7.6 g
Sodium 1,160 mg, 50% of a day, which is a lot for one meal.
Lighter chicken burrito
A burrito with chicken, black beans, fajita veggies, fresh tomato salsa and romaine lettuce
- Calories
- 680
- Protein
- 49 g
- Per 100 kcal
- 7.2 g
Sodium 1,820 mg, 79% of a day, which is a lot for one meal.
Vegetarian orders
Sofritas and queso, no rice
A bowl with sofritas, black beans, fajita veggies, tomatillo-green chili salsa, cheese and queso blanco
- Calories
- 545
- Protein
- 28 g
- Per 100 kcal
- 5.1 g
Sodium 1,620 mg, 70% of a day, which is a lot for one meal.
Sofritas bowl
A bowl with sofritas, brown rice, black beans, fajita veggies, tomatillo-green chili salsa and cheese
- Calories
- 635
- Protein
- 27 g
- Per 100 kcal
- 4.3 g
Sodium 1,560 mg, 68% of a day, which is a lot for one meal.
For comparison
The usual burrito
A burrito with chicken, white rice, black beans, fresh tomato salsa, cheese, sour cream and guacamole
- Calories
- 1,315
- Protein
- 62 g
- Per 100 kcal
- 4.7 g
Sodium 2,610 mg, 113% of a day, which is a lot for one meal.
Every Chipotle Protein, Ranked
Per 4 oz serving, most protein per calorie first. Chicken leads with 32 g in 180 kcal; sofritas, the vegan option, has 8 g in 150 kcal.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Chicken4 oz | 180 | 32 g | 0 g | 7 g | 310 mg |
| Pollo Asado4 oz | 180 | 29 g | 3 g | 7 g | 350 mg |
| Crispy Chicken4 oz | 220 | 33 g | 7 g | 7 g | 700 mg |
| Beef Barbacoa4 oz | 170 | 24 g | 2 g | 7 g | 530 mg |
| Steak4 oz | 150 | 21 g | 1 g | 6 g | 330 mg |
| Chicken Tinga4 oz | 200 | 23 g | 5 g | 10 g | 680 mg |
| Carnitas4 oz | 210 | 23 g | 0 g | 12 g | 450 mg |
| Chipotle Honey Chicken4 oz | 210 | 21 g | 13 g | 8 g | 670 mg |
| Smoked Brisket4 oz | 360 | 22 g | 6 g | 27 g | 390 mg |
| Sofritas4 oz · vegan | 150 | 8 g | 9 g | 10 g | 560 mg |
What Everything Else Adds
Per standard serving. On a phone you see calories and protein; on a wider screen, carbs, fat and sodium too.
Rice and beans
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| White Rice4 oz · vegan | 210 | 4 g | 40 g | 4 g | 350 mg |
| Brown Rice4 oz · vegan | 210 | 4 g | 36 g | 6 g | 190 mg |
| Black Beans4 oz · vegan | 130 | 8 g | 22 g | 1.5 g | 210 mg |
| Pinto Beans4 oz · vegan | 130 | 8 g | 21 g | 1.5 g | 210 mg |
Toppings
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Romaine Lettuce1 oz · vegan | 5 | 0 g | 1 g | 0 g | 0 mg |
| Tomatillo-Green Chili Salsa2 oz · vegan | 15 | 0 g | 4 g | 0 g | 260 mg |
| Fajita Veggies2.5 oz · vegan | 20 | 1 g | 5 g | 0 g | 150 mg |
| Fresh Tomato Salsa3.5 oz · vegan | 25 | 0 g | 4 g | 0 g | 550 mg |
| Roasted Chili-Corn Salsa3.5 oz · vegan | 80 | 3 g | 16 g | 1.5 g | 330 mg |
| Cheese1 oz | 110 | 6 g | 1 g | 8 g | 190 mg |
| Sour Cream2 oz | 110 | 2 g | 2 g | 9 g | 30 mg |
| Queso Blanco2 oz | 120 | 5 g | 4 g | 9 g | 250 mg |
| Chipotle-Honey Vinaigrette2 oz | 220 | 1 g | 18 g | 16 g | 850 mg |
| Guacamole4 oz · vegan | 230 | 2 g | 8 g | 22 g | 370 mg |
Tortilla and chips
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Flour tortilla (burrito)4 oz · vegan | 320 | 8 g | 50 g | 9 g | 600 mg |
| Chips4 oz · vegan | 540 | 7 g | 73 g | 25 g | 390 mg |
Does It Beat a Member's Lunch?
One order on this page gives at least 23 g of protein for 467 kcal or less, which matches or beats our members' median lunch: the lean chicken bowl. Build your own above and the badge shows when yours does.
From our members' food logs
Median protein and calories per meal
- Breakfast24.6 g protein · 375 kcal
- Lunch23 g protein · 467 kcal
- Dinner29 g protein · 463 kcal
- Snack13 g protein · 234 kcal
We measure every order against the median lunch: 23 g of protein in 467 kcal. An order that gives at least that much protein for no more calories “beats a member's lunch”. Read the food-log study.
Source: A sample of member food logs from the YourTrainer app, 19 April to 17 September 2026. Members only, aggregated, each food logged by at least three members in the sample, using the app's food-database values for the portion logged.
Where These Numbers Come From
Source: Chipotle Nutrition Calculator, linked from chipotle.com and covering Chipotle restaurants in the US. We read every row on 3 Oct 2026.
Chipotle lists each ingredient rather than whole meals, so every order on this page is the sum of its parts at Chipotle's standard servings. Asking for extra or light changes the numbers. The green marks follow Chipotle's own vegetarian tags. Limited-time proteins come and go, so we kept what was on the order menu when we checked.
Our check: an item's published calories should match its protein, carbs and fat (4, 4 and 9 kcal per gram) within 15%, or within 10 kcal for an item under 50 kcal, where rounding matters most. We left out rows that miss, because one of their numbers must be wrong:
- Tomatillo-Red Chili Salsa. Listed at 30 kcal for 2 oz, but its 4 g of carbs, with no protein or fat, add up to about 16 kcal, more than rounding can explain.
- Mexican Cauliflower Rice. Listed twice for the same 4 oz with the same protein, carbs and fat, once at 60 kcal and once at 140 kcal, and it was not on the order menu when we checked.
We are not connected to Chipotle and earn nothing from these pages. Recipes change, so check the chain's own sheet if a number matters to you.
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FAQ
Frequently asked questions
What is the highest protein order at Chipotle?
A bowl with double chicken, black beans, fajita veggies, fresh tomato salsa and romaine lettuce: 73 g of protein in 540 kcal. With one serving of chicken it is 41 g in 360 kcal. Rice adds about 210 kcal and only 4 g of protein, which is why these leave it out.
Which Chipotle protein has the most protein?
Per serving, the crispy chicken: 33 g in 220 kcal. For the calories, chicken does best, with 32 g in 180 kcal. Sofritas, the vegan option, has 8 g in 150 kcal.
How many more calories is a burrito than a bowl?
The burrito tortilla adds 320 kcal, 8 g of protein and 600 mg of sodium. A burrito with chicken, white rice, black beans, fresh tomato salsa, cheese, sour cream and guacamole comes to 1,315 kcal. The lighter chicken burrito on this page is 680 kcal with 49 g of protein.
What is the best vegetarian protein order at Chipotle?
A bowl with sofritas, black beans, fajita veggies, tomatillo-green chili salsa, cheese and queso blanco: 28 g of protein in 545 kcal. Sofritas has 8 g of protein a serving and black beans 8 g, both vegan, while cheese adds 6 g and queso blanco 5 g.
How many calories are in Chipotle chips?
A regular bag of chips is 540 kcal, more than the whole lean chicken bowl (360 kcal). Add a side of guacamole and it is 770 kcal.
Is white rice or brown rice better at Chipotle?
They are the same 210 kcal for a 4 oz serving. Brown rice has 2 g of fiber to 1 g for white, and 190 mg of sodium to 350 mg. Neither adds much protein, 4 g a serving.
Is Chipotle high in sodium?
It can be. The usual burrito above has 2,610 mg, 113% of the FDA's 2,300 mg daily value. The salsa matters: fresh tomato salsa has 550 mg a serving and tomatillo-green chili salsa 260 mg.
Where do these Chipotle numbers come from?
From Chipotle's own nutrition calculator, linked from chipotle.com, which lists every ingredient at its standard serving. We read it on 3 Oct 2026 and added each order up from its parts. We left out the tomatillo-red chili salsa, whose calories don't match its own carbs, and the cauliflower rice, which was listed at two different calories and was not on the order menu. We are not connected to Chipotle.