When trying to eat healthy or follow a specific diet like keto or paleo, it’s important to know the macronutrient breakdown of your meals. This allows you to track your protein, carb, and fat intake to ensure you’re meeting your goals. One popular option for a quick and convenient meal is a wrap from Chipotle. But what are the macros in a Chipotle wrap? Let’s take a closer look.
Chipotle Wrap Macros
The macros in a Chipotle wrap will depend on the specific ingredients and serving size. A standard Chipotle burrito-size flour tortilla contains:
- Calories: 300
- Total Fat: 9g
- Carbohydrates: 45g
- Protein: 8g
So in just the tortilla alone there is a significant amount of carbs. When you add in fillings like rice, beans, meat, cheese, etc. the carb count will climb even higher.
Protein
The protein amounts will vary depending on your choice of meat. A few options include:
| Meat | Grams of Protein |
|---|---|
| Chicken | 35g |
| Steak | 30g |
| Barbacoa | 22g |
| Carnitas | 20g |
| Sofritas (tofu) | 14g |
You can also add extra protein from cheese, guacamole, or double meat. Getting a solid serving of protein in your Chipotle wrap will help keep you full and satisfied.
Carbohydrates
The carb counts will be influenced by your choice of tortilla, rice, beans, and any extras like chips or a side of tortilla. Here are some common options:
| Item | Grams of Carbs |
|---|---|
| Flour tortilla | 45g |
| White rice | 30g |
| Black beans | 20g |
| Pinto beans | 20g |
| Chips | 15g |
Sticking to lower carb options like a bowl without rice or tortilla can help reduce the carbs. But most burrito style wraps from Chipotle will end up fairly high carb.
Fat
Since a plain flour tortilla only has 9g of fat, most of the fat in a Chipotle wrap will come from additions like:
| Item | Grams of Fat |
|---|---|
| Guacamole | 15g |
| Cheese | 9g |
| Sour cream | 5g |
| Meat | 5-10g |
Getting some healthy fats from the guacamole or cheese can help you feel satisfied. But going overboard on extras like sour cream and cheese can make a wrap less nutrient-dense.
Keto and Paleo Modifications
If you’re following a lower carb diet like keto or paleo, a standard Chipotle wrap likely won’t fit your macros. But you can make some simple swaps to reduce the carbs:
- Skip the tortilla and make it a salad or bowl
- Choose lettuce or cabbage instead of flour tortilla
- Skip rice and beans
- Request extra meat and veggies
- Add extra fats like guacamole or cheese
- Avoid extras like chips, tortillas on the side, or sugary drinks
This will significantly reduce the carb count. A salad or bowl without rice, beans, or tortilla may come in around 10-20g net carbs.
Low Calorie Options
If you’re aiming to keep calories low in your Chipotle wrap, there are a few easy shifts you can make:
- Choose a kids size tortilla
- Stick to lean proteins like chicken or steak
- Load up on veggies like salsa, lettuce, peppers
- Use lighter dressing options like vinaigrettes
- Limit extras like guacamole, sour cream, cheese
- Skip chips, drinks, tortillas on the side
Getting a kid’s wrap with lots of produce and skipping calorie-dense sauces and sides can help cut a few hundred calories. You can also split a regular wrap in half and save one part for later.
High Protein Options
To maximize the protein in your Chipotle wrap, here are some tips:
- Choose double meat
- Add beans for extra plant-based protein
- Top with cheese and/or guacamole
- Choose steak or chicken for highest protein meats
- Consider adding Sofritas tofu for a vegan protein boost
- Use a bowl instead of wrap to allow more protein toppings
Getting double steak or chicken along with beans, cheese, and guac can easily provide 50-70g of protein in one Chipotle meal.
Wrap Macros Summary
In summary, the specific macros in your Chipotle wrap will depend on your ingredient choices. But in general, a standard burrito-sized wrap contains:
- 300-500 Calories
- 30-60g Carbs
- 10-20g Fat
- 15-50g Protein
To reduce carbs: Skip rice, beans, and tortilla. For lower calories: Opt for lighter meats, lots of veggies, and limit extras. And for more protein: Choose double meat, extra cheese, and guacamole.
Being mindful of your macro goals and customizing your ingredients allows you to enjoy Chipotle while still staying within your nutrition plan. So don’t be afraid to ask for that salad bowl or double chicken to get exactly what you need!
Conclusion
Chipotle wraps can fit into a variety of different nutrition plans from keto to plant-based. Knowing the basic macro nutrient profiles allows you to make customizations to meet your specific goals. Keep the tortilla to a minimum, load up on lean proteins and veggies, and limit extras high in carbs and calories. With the right modifications, you can enjoy a satisfying Chipotle meal while still maintaining optimal macro nutrient intake.