Chipotle Salad Nutrition Calculator
Build your salad exactly the way you order it and get an instant, ingredient-accurate breakdown of calories, protein, carbs, fat, fiber, and sodium. Then save your result as a PDF to track it or take it with you.
The romaine lettuce base alone is just 15 calories, the lowest-calorie foundation on the entire Chipotle menu. A typical build with one protein, salsa, and light toppings lands between 340 to 450 calories. Add rice, cheese, guacamole, and the vinaigrette dressing and a fully loaded salad can reach 800+ calories. Use the calculator below to get the exact number for your order.
Romaine Lettuce · 15 cal
Protein or Veggie — choose up to 2
Rice — optional, choose 1
Beans — optional, choose 1
Toppings — pick any number
Dressing — optional, choose 1
Chips & Sides — optional, choose 1
Official Chipotle Nutrition Facts Menu
Download the complete, official Chipotle nutrition facts sheet: every ingredient, every portion size, calories, fat, sodium, fiber, sugar, and protein, straight from Chipotle's own printed menu.
⬇ Download Full Nutrition Facts PDFFull Ingredient Nutrition Table
Here is every ingredient used in the calculator above, with the exact calories and macros per standard portion, matching what you'll find on Chipotle's own nutrition calculator and printed nutrition card.
| Ingredient | Calories | Fat | Protein | Carbs | Fiber | Sodium |
|---|
Why the Salad Base Beats Every Other Format
| Base | Calories | Carbs |
|---|---|---|
| Romaine Lettuce (Salad) | 15 | 3g |
| Burrito Bowl (no base needed) | 0 | 0g |
| Tortilla (Burrito) | 320 | 50g |
| Tortilla + Cheese (Quesadilla) | 650 | 53g |
| Taco Shells (3 Crispy) | 210 | 33g |
Our take: switching from a burrito to a salad with the same fillings instantly saves you over 300 calories, just by changing the base, the salad format gives you the lowest possible calorie floor on the entire Chipotle menu.
Ready-Made Salad Combinations
| Build style | Ingredients | Calories | Protein |
|---|---|---|---|
| Leanest build | Romaine, chicken, fajita veggies, fresh tomato salsa | ~340 | 33g |
| Classic order | Romaine, chicken, black beans, fresh tomato salsa, fajita veggies | ~395 | 41g |
| Keto build | Romaine, steak, cheese, sour cream, tomatillo-green salsa | ~450 | 32g |
| High-protein build | Romaine, double chicken, black beans, salsa | ~575 | 72g |
| Vegan build | Romaine, sofritas, black beans, fajita veggies, salsa | ~325 | 17g |
| Fully loaded (with vinaigrette) | Romaine, chicken, rice, cheese, guacamole, vinaigrette | ~830 | 46g |
Frequently Asked Questions
How many calories are in a Chipotle Salad?
The romaine base alone is just 15 calories. A typical build with one protein and light toppings runs 340 to 450 calories, while a fully loaded salad with rice, cheese, guacamole, and vinaigrette can reach 800+ calories.
Is the Chipotle Salad the healthiest option on the menu?
It has the lowest-calorie base on the menu at 15 calories. Built intentionally with a lean protein, salsa, and vegetables, it's one of the most macro-efficient options, but the vinaigrette alone adds 220 calories and 850mg of sodium, so your toppings matter more than the base.
What is the lowest-calorie Chipotle Salad?
Romaine, chicken or steak, fajita veggies, and a salsa dressing keeps you around 340 to 395 calories with 30 to 35 grams of protein, skipping rice, cheese, and vinaigrette.
Is Chipotle Salad keto-friendly?
Yes, skip the rice, beans, and corn salsa, and build with a protein, cheese, sour cream, and tomatillo-green salsa to stay under 10 grams of net carbs.
How many calories is Chipotle vinaigrette dressing?
The Chipotle-Honey Vinaigrette has 220 calories and about 850mg of sodium per serving more than any single protein option on the menu. Fresh tomato salsa (25 cal) or tomatillo-green salsa (15 cal) make lighter substitutes.
