Light chicken salad
saladChicken, romaine, veggies and two salsas.
- Calories
- 245
- Protein
- 33g
- Carbs
- 14g
- Fat
- 7g
Chipotle Salad Calories & Macros
A Chipotle salad is a bowl built on romaine instead of rice. The salad itself adds almost no calories, so the total depends on the protein, beans and toppings you choose.
These builds show a light salad, a protein-focused one and a keto-style salad.
Example Chipotle salad builds
Three example builds. Open any of them in the calculator to change it.
Protein steak salad
saladDouble steak with beans for fiber and extra protein.
- Calories
- 470
- Protein
- 51g
- Carbs
- 34g
- Fat
- 13.5g
Keto carnitas salad
saladPork with every high-fat topping.
- Calories
- 680
- Protein
- 33g
- Carbs
- 16g
- Fat
- 51g
What adds the most calories
The ten highest-calorie ingredients you can add to a Chipotle salad, per serving.
| Ingredient | Serving | Calories | Protein | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| Guacamole | 3.5 oz | 230 | 2g | 8g | 22g | 6g | 370mg |
| Carnitas | 4 oz | 210 | 23g | 0g | 12g | 0g | 450mg |
| White Rice | 4 oz | 210 | 4g | 40g | 4g | 1g | 350mg |
| Brown Rice | 4 oz | 210 | 4g | 36g | 6g | 2g | 190mg |
| Chicken | 4 oz | 180 | 32g | 0g | 7g | 0g | 310mg |
| Barbacoa | 4 oz | 170 | 24g | 2g | 7g | 1g | 530mg |
| Steak | 4 oz | 150 | 21g | 1g | 6g | 0g | 330mg |
| Sofritas | 4 oz | 150 | 8g | 9g | 10g | 3g | 560mg |
| Black Beans | 4 oz | 130 | 8g | 22g | 1.5g | 7g | 260mg |
| Pinto Beans | 4 oz | 130 | 8g | 21g | 1.5g | 8g | 260mg |
Tips for lowering the calories
- A Chipotle salad can also be served with a vinaigrette dressing, which Macroline does not include, so add its calories separately if you use it.
- Toppings such as guacamole, cheese and sour cream make up most of the calories in a salad.
- Beans and fajita veggies add fiber and volume without many calories.
Chipotle salad: frequently asked questions
How many calories are in a Chipotle salad?
It depends on the build. A protein steak salad has 470 calories, 51g protein, 34g carbs and 13.5g fat. The light chicken salad has 245 calories and the keto carnitas salad has 680.
How can I lower the calories in a Chipotle salad?
Ask for light portions of rice, cheese, sour cream and guacamole, and use fajita veggies, romaine and salsa for volume. These are the ingredients that move the total the most.
Are these numbers exact?
They are estimates from ingredient-level nutrition data. Real portions vary by who is serving you, so treat the totals as a close guide.
Other Chipotle meals
Values as of October 2026, based on ingredient-level nutrition information. Real portions vary, so totals are estimates. Macroline is not affiliated with Chipotle Mexican Grill, Inc. How the numbers work.