What are Chipotle's chips made of?
Chipotle's chips are made from simple, whole ingredients: corn tortillas, sunflower oil, lime juice, and salt. The tortillas are cut in-house, deep-fried until golden, and then seasoned. While the simplicity of the ingredients may seem positive, the method of preparation is where the nutritional concerns arise. The chips are fried in sunflower oil and are known for being liberally salted, which contributes heavily to their overall nutritional profile.
A detailed look at the nutritional breakdown
The nutritional information for Chipotle's chips can be surprising. The values differ depending on whether you order a regular or large size and what you pair them with. Here is a general breakdown based on a regular side of chips:
- Calories: 540 calories. This is a substantial portion of a daily calorie intake for many people, especially for a single side dish. For perspective, this is often a similar or higher calorie count than some of Chipotle's main entrées.
- Fat: 25g of total fat, with 3.5g of saturated fat. The fat content comes from the deep-frying process in sunflower oil. While sunflower oil can be a better choice than some other frying oils, the sheer quantity absorbed during frying is the issue.
- Sodium: 390mg of sodium. The generous salting means these chips contribute significantly to your daily sodium intake. For those watching their salt consumption, this can be a major red flag.
- Carbohydrates: 73g of carbohydrates. This is a considerable amount, largely coming from the corn tortillas.
- Fiber: 7g of dietary fiber. This is one of the more positive aspects, as the chips are made from whole corn and contain a decent amount of fiber. However, the high fat and sodium levels overshadow this benefit.
The real danger: Pairing chips with dips
The nutritional impact of the chips can escalate dramatically depending on what you order with them. While fresh-made salsa adds minimal calories, popular pairings can turn a side dish into a high-calorie, high-fat meal.
- Chips and Guacamole: While guacamole contains healthy fats, a side of chips with guacamole can add up quickly. A large order can have a similar calorie and fat count to chips and queso, though with less saturated fat.
- Chips and Queso Blanco: This is one of the most calorically dense combinations. An order of chips and queso blanco can provide 780 calories and 43g of fat. A large size can balloon to over 1,290 calories.
How Chipotle's chips compare to other options
To provide context, here is a comparison of Chipotle's chips against some common snack options:
| Snack Item | Serving Size | Calories | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|---|
| Chipotle Chips | Regular Side | 540 | 25 | 390 | Deep-fried, high calories for a side |
| Bag of Regular Potato Chips | Approx. 1 oz | 160 | 10 | 150 | Calorie and fat content varies by brand |
| Large Chipotle Fries | Large Size | 810 | 38 | 590 | A different fast-food item for comparison |
| Homemade Baked Corn Chips | Approx. 1 oz | ~140 | ~4 | ~50 | Healthier alternative, lower in fat and sodium |
As the table shows, a single serving of Chipotle's chips contains significantly more calories, fat, and sodium than a typical serving of many other popular snack chips. The large portion size, intended for sharing but often consumed individually, is the main culprit.
How to enjoy Chipotle's chips more healthily
If you find yourself craving the famous salty, lime-kissed crunch, there are ways to make a smarter choice:
- Portion Control: The simplest method is to share the chips with a friend or a group. This helps to distribute the high calories and fat.
- Opt for Salsa: Choose a fresh salsa like pico de gallo instead of queso or sour cream. This significantly reduces the extra calories and fat that get added to your meal.
- Get a Bowl Instead: Order a burrito bowl and ask for a plain tortilla on the side instead of a bag of chips. This allows you to control the portion and avoid the extra deep-fried calories.
- Make Them at Home: For maximum control, make your own chips at home. Baking or air-frying corn tortillas and seasoning them with lime and a controlled amount of salt can produce a much healthier, lower-fat snack.
Conclusion
So, are the chips at Chipotle healthy? The consensus among nutrition experts is that, while they are made from simple and relatively wholesome ingredients like whole corn, their preparation method—deep-frying and heavy salting—makes them an indulgence rather than a healthy choice. A regular side of chips alone contributes a high number of calories, fat, and sodium, and these numbers skyrocket when paired with creamy dips. For those conscious of their health and diet, Chipotle's chips are best enjoyed sparingly or shared with others. The simple ingredients do not outweigh the unhealthy preparation, making them a delicious but nutritionally questionable menu item. For a truly healthy alternative, consider making your own baked chips at home or opting for fresh vegetables with salsa as a side instead.
Learn more about eating healthy at Chipotle
For more information on navigating Chipotle's menu, a helpful resource is Healthline's guide on creating a nutritious meal: Is Chipotle Healthy? 6 Tips for Creating a Nutritious Meal.
