With its build-your-own bowls and burritos, Chipotle has become a go-to for many looking for a quick, customizable meal. But is loading up your bowl with all those tasty ingredients actually good for you? Let’s take a closer look at what goes into a Chipotle bowl to find out if it can be part of a healthy diet.
The Ingredients
A basic Chipotle bowl starts with a base of rice, lettuce, beans, protein, salsa, cheese, and/or sour cream. There are some healthy options here, like brown rice and fajita veggies. But there are also some potentially heavy additions, like queso and guacamole.
Here’s a breakdown of some popular Chipotle bowl ingredients:
| Ingredient | Calories* | Health Profile |
|---|---|---|
| Cilantro-Lime Brown Rice | 210 | A whole grain option higher in fiber and nutrients than white rice. |
| Lettuce | 10 | A low-calorie base full of vitamins A, C, and K. |
| Black Beans | 130 | A good source of fiber, protein, and minerals like iron, potassium and magnesium. |
| Chicken | 180 | A lean protein source. |
| Fajita Veggies | 20 | Onions, bell peppers and other veggies boost nutrition without many calories. |
| Fresh Tomato Salsa | 20 | Adds flavor and nutrition from fresh veggies like tomatoes, onions, and cilantro. |
| Cheese | 110 | High in calcium but also high in saturated fat and calories. Stick to a sprinkle. |
| Sour Cream | 120 | High in fat and calories – go easy or skip it. |
| Guacamole | 230 | It’s a plant-based fat source but still dense in calories. |
| Queso | 210 | Oozing with cheese and heavy cream, this topping drives up fat and calories. |
* Based on standard serving sizes.
The Verdict
Looking at the breakdown, we can see there are plenty of nutrient-dense, healthier options for building your Chipotle bowl. Sticking to ingredients like brown rice, beans, chicken, fajita veggies, lettuce, and salsa can result in a reasonably balanced meal.
However, your total calories can quickly climb if you load up extras like cheese, sour cream, guacamole, and queso. Just a small scoop of each can add nearly 700 calories to your bowl!
Tips for ordering a healthier Chipotle bowl:
- Opt for brown rice or salad greens instead of white rice.
- Choose black or pinto beans for fiber and protein.
- Add extras like fresh tomato salsa, fajita veggies, and lettuce.
- Stick to lean proteins like chicken, steak, carnitas or tofu.
- Go easy on high-fat toppings like cheese, sour cream, and guacamole.
- Skip the chips and drink water instead of soda.
Portion Size Matters
Chipotle is known for its generous portions. Even if you choose healthy toppings, eating a massive burrito or overflowing bowl can send your calorie count sky high. Here’s how standard Chipotle portions stack up:
| Menu Item | Calories* |
|---|---|
| Burrito Bowl | 710 |
| Burrito | 1,070 |
| Crispy Tacos (3) | 660 |
| Salad | 440 |
* Based on chicken, rice, beans, cheese, and salsa. Additional toppings will increase calories.
To keep your meal in a healthy calorie range, consider ordering a salad, bowl, or single taco when you choose higher-calorie additions like guacamole and queso. Splitting a large entree with a friend can also help control portions.
Nutritional Value
Using the customization options wisely, a Chipotle bowl can provide solid nutritional value:
- Protein: Options like chicken, steak, carnitas, barbacoa, and tofu provide muscle-maintaining protein. Beans also add plant-based protein.
- Fiber: Fill up with fiber from brown rice, beans, veggies, and salad greens.
- Vitamins & minerals: Ingredients like lettuce, tomatoes, onions, salsa, and brown rice deliver vitamins A, C, and K, plus minerals like potassium and iron.
- Healthy fats: Small amounts of heart-healthy fats come from the avocado in guacamole.
However, Chipotle meals are often low in calcium since ingredients like cheese, sour cream, and queso should be used sparingly. Adding a splash of low-fat milk to your bowl could help increase your calcium intake.
Daily nutrition needs (based on a 2,000 calorie diet):
| Nutrient | Daily Needs |
|---|---|
| Protein | 50 grams |
| Fiber | 25 grams |
| Vitamin A | 900 mcg RAE |
| Vitamin C | 75 mg |
| Calcium | 1,300 mg |
| Iron | 18 mg |
The Bottom Line
When ordered wisely, a Chipotle bowl can be a nutritious component of an overall healthy diet. Load your bowl up with vegetables, beans for fiber and plant-based protein, brown rice for whole grains, and lean proteins like chicken. Go easy on high-calorie additions like cheese, sour cream, guacamole, and chips. Stick to reasonable portion sizes or split a large meal to control calories. While not perfect, when customized properly, Chipotle can be a quick and convenient option for healthy eats.