How Many Calories Are in Tacos from Chipotle? A Customizable Guide

November 11, 2025 •

3 min read

According to a New York Times analysis, the average Chipotle order can contain over 1,000 calories, but the number of calories are in tacos from Chipotle can vary drastically based on your choices. This guide will help you understand the calorie impact of each ingredient, so you can build a meal that aligns with your dietary goals.

Quick Summary

A Chipotle taco's calorie count is determined by your chosen tortilla, protein, and toppings. High-fat additions like cheese and guacamole significantly increase the total, while veggies and fresh salsas add minimal calories.

Key Points

Build Your Own: The final calorie count is entirely dependent on your individual ingredient choices at the assembly line.
Crispy vs. Soft Shell: Opting for a crispy corn tortilla (60 calories) over a soft flour tortilla (90 calories) can save you 90 calories per 3-taco order.
Choose Your Protein Wisely: Sofritas (150 calories) and Steak (190 calories) are among the lowest-calorie protein options per serving.
Topping Calories Add Up: High-fat additions like guacamole (230 calories) and cheese (110 calories) can quickly increase your total meal calories.
Flavor with Low-Calorie Additions: Use low-calorie ingredients like fresh salsas, romaine lettuce, and fajita vegetables to add flavor and texture without a large calorie increase.
Utilize the Calculator: For the most accurate calorie count, use Chipotle's official online Nutrition Calculator to input your exact order.
The Average Meal: While tacos can be kept low-cal, the average Chipotle order often exceeds 1,000 calories due to the addition of multiple toppings and sides.

Chipotle offers a highly customizable menu, which means the calorie count of your tacos is entirely in your hands. While this flexibility is great for dietary planning, it can also lead to surprising calorie totals if you aren't mindful of your ingredient choices. This article will break down the calorie counts for each component of a Chipotle taco, helping you make informed decisions whether you're building a light meal or a hearty, high-calorie feast.

Understanding the Base: Tortilla Choices

The foundation of your taco, the tortilla, is a critical starting point for your calorie calculation. Chipotle offers two distinct options, each with a different nutritional impact.

Soft Flour Tortilla: Each soft flour taco tortilla adds approximately 90 calories to your meal. These are larger and more flexible than their corn counterparts.
Crispy Corn Tortilla: Each crispy corn taco shell adds around 60 calories. For a standard three-taco meal, this difference amounts to 90 calories saved just by choosing the crispy shell.

Protein Power: Calorie Counts for Meats and Sofritas

Your protein selection is the heart of your taco and one of the largest contributors to its calorie total. Calorie counts can differ significantly between different protein types.

Sofritas (4 oz serving): 150 calories
Steak (4 oz serving): 190 calories
Chicken (4 oz serving): 190 calories
Barbacoa (4 oz serving): 170 calories
Carnitas (4 oz serving): 190 calories

The Topping Trap: High-Calorie Add-ons

While toppings are what make your tacos delicious, some can dramatically increase the overall calorie count. This is especially true for dairy products and guacamole.

Guacamole (4 oz serving): 230 calories
Sour Cream (2 oz serving): 110 calories
Cheese (1 oz serving): 110 calories
Queso Blanco (2 oz serving): 120 calories
Cilantro-Lime Rice (4 oz serving): 210 calories
Black or Pinto Beans (4 oz serving): 130 calories

Smart Swaps: Low-Calorie Flavor Boosts

For those watching their calorie intake, flavorful additions can be made without the high cost. These options add flavor and texture without packing on the fat.

Fajita Vegetables (2.5 oz serving): 20 calories
Fresh Tomato Salsa (4 oz serving): 25 calories
Tomatillo-Green Chili Salsa (2 oz serving): 15 calories
Tomatillo-Red Chili Salsa (2 oz serving): 30 calories
Roasted Chili-Corn Salsa (4 oz serving): 80 calories
Romaine Lettuce (1 oz serving): 5 calories

Building Your Tacos: A Comparative Look

To illustrate the impact of different ingredient choices, let's compare the calorie counts of three different 3-taco meals, all with a single protein, using US nutrition information.


Meal Combination	Tortilla	Protein	Toppings	Approx. Total Calories (3 Tacos)
Lowest Calorie Option	Crispy Corn (3x)	Sofritas (1x)	Lettuce, Fresh Tomato Salsa	325-350 calories
Average Chicken Tacos	Crispy Corn (3x)	Chicken (1x)	Lettuce, Sour Cream, Guacamole	~645 calories
High-Calorie Carnitas	Soft Flour (3x)	Carnitas (1x)	Cheese, Sour Cream, Guacamole	700-800+ calories

How to Customize for a Lower-Calorie Taco Meal

For those aiming for a lighter option, mindful customization is key. Follow these tips to build a healthier taco meal.

Start with the Base: Opt for the crispy corn shells instead of the soft flour tortillas to save 90 calories right away.
Choose Leaner Protein: Sofritas, chicken, or steak are generally lower in calories than carnitas, though barbacoa is also a solid choice. Veggie tacos without cheese or sour cream can be even lighter.
Use Salsas and Veggies: Load up on nutrient-dense, low-calorie options like fresh tomato salsa, tomatillo salsas, and fajita vegetables. This adds flavor and bulk without the added calories.
Go Easy on High-Fat Toppings: Cheese, sour cream, and guacamole, while delicious, significantly raise the calorie count. Consider getting a smaller portion or skipping them altogether.
Utilize the Nutrition Calculator: Chipotle provides an official, easy-to-use online calculator that lets you build your meal and see the exact nutrition facts. This is the most accurate way to stay on track with your diet.

Conclusion: Mindful Customization is Key

There is no single answer to how many calories are in tacos from Chipotle. The final tally is a sum of your ingredient choices. By being aware of the calorie breakdown for each component, you can confidently customize a taco meal that fits your dietary needs and goals. Whether you’re looking for a low-calorie lunch or a satisfying high-protein dinner, the power is in your hands to build the perfect taco. The official Chipotle Nutrition Calculator is the best tool for fine-tuning your choices for optimal results.

Frequently Asked Questions

A very low-calorie option would be a crispy corn tortilla taco with sofritas, lettuce, and fresh tomato salsa. This combination could be as low as 160-170 calories per taco, depending on portion sizes.

The most accurate way is to use Chipotle’s official online Nutrition Calculator. You can select each ingredient to build your meal virtually and get a precise calorie breakdown for your order.

Yes, a standard 4 oz serving of guacamole adds approximately 230 calories, making it one of the most calorie-dense toppings at Chipotle.

Crispy corn tortillas are the better choice for a lower-calorie option. Each crispy shell has about 60 calories, compared to the 90 calories in a soft flour tortilla.

Sofritas is the lowest-calorie protein option, at 150 calories per 4 oz serving, while steak and chicken are slightly higher at 190 calories each.

Absolutely. You can add a lot of flavor with low-calorie options like fresh salsa, roasted chili-corn salsa, and fajita vegetables, which are very low in calories but high in flavor.

To reduce calories, you can choose crispy corn shells, skip the rice and beans, opt for a leaner protein like sofritas or chicken, and load up on fresh veggies and low-calorie salsas instead of cheese, sour cream, or guacamole.