The Calorie and Macro Breakdown of Chicken al Pastor
Understanding the base nutritional values is the first step to making an informed choice at Chipotle. The official numbers for a standard 4-ounce portion of Chipotle's Chicken al Pastor are quite specific, offering a good balance of protein and moderate fat content for a main protein option. However, its higher sodium content is a notable characteristic, setting it apart from some other menu meats.
Nutritional Facts per 4-oz Serving
- Calories: 200
- Fat: 11g (3g saturated)
- Carbohydrates: 4g
- Protein: 23g
- Sodium: 820mg
- Added Sugars: 2g
The Impact of Customization on Total Calories
Your final meal's total caloric value is much more than just the Chicken al Pastor. Every scoop of rice, spoonful of cheese, and dollop of sour cream adds to the final count. Below is a breakdown of how popular add-ons can change your meal.
Building Your Chicken al Pastor Meal
When constructing your bowl, burrito, or tacos, consider these common combinations and their approximate caloric impact:
- Bases: The foundation of your meal. A large flour tortilla for a burrito alone adds around 320 calories, while a bowl has no base calories. Both white and brown rice add about 210 calories per serving. Opting for a salad base or no rice drastically reduces the total.
- Beans: Both pinto and black beans add 130 calories per 4-ounce serving. They also add fiber and protein, making them a nutritious addition.
- Salsas: Fresh tomato salsa adds about 25 calories, while the spicier salsas, like roasted chili-corn, have slightly more. A good choice for flavor with minimal calorie impact.
- Veggies: Fajita veggies are one of the lowest-calorie additions, with only 20 calories per 2-ounce serving. They are an excellent way to add volume and nutrients without excess calories.
- High-Calorie Toppings: These can quickly increase your meal's energy content. A 2-ounce serving of sour cream adds 90 calories, a 1-ounce portion of cheese adds 100 calories, and a standard side of guacamole is 230 calories. Queso Blanco is 240 calories for a 2-ounce serving.
Comparison of Chipotle's Protein Options
To put the Chicken al Pastor into context, here is how its nutritional profile compares to other protein choices at Chipotle, based on a 4-ounce serving.
| Protein Option | Calories | Fat (g) | Protein (g) | Sodium (mg) | Notes |
|---|---|---|---|---|---|
| Chicken al Pastor | 200 | 11 | 23 | 820 | Distinct smoky and sweet flavor. |
| Grilled Chicken | 180 | 7 | 32 | 310 | A leaner, high-protein choice. |
| Steak | 150 | 6 | 21 | 370 | A good lower-calorie, high-protein option. |
| Sofritas (Plant-Based) | 150 | 10 | 8 | 560 | Lower protein, moderate fat. |
| Carnitas (Pork) | 210 | 12 | 23 | 550 | Higher fat and calories than regular chicken. |
| Barbacoa (Shredded Beef) | 170 | 7 | 24 | 530 | Similar to steak, but a different texture. |
| Garlic Guajillo Steak | 250 | 14 | 27 | 620 | Highest calorie beef option. |
Building a Smarter Meal with Chicken al Pastor
For those watching their calorie or sodium intake, the key is to be strategic with your customization. Here are some options for different dietary needs.
Low-Calorie Build (approx. 330 calories)
- Base: Salad or Fajita Veggie Bowl
- Protein: Chicken al Pastor (200 cal)
- Salsa: Fresh Tomato Salsa (25 cal)
- Toppings: Roasted Chili-Corn Salsa, Romaine Lettuce (approx. 50 cal)
- Dressing: Skip the vinaigrette (220 cal) to save a significant number of calories.
High-Protein Build (approx. 660 calories)
- Base: Brown Rice Bowl (210 cal)
- Protein: Chicken al Pastor (200 cal) + extra Chicken al Pastor (200 cal)
- Beans: Black Beans (130 cal)
- Toppings: Fajita Veggies (20 cal), Mild Salsa (25 cal)
Lower-Sodium Build
- Base: White Rice (210 cal) or Salad
- Protein: Consider another protein option like regular chicken (310mg sodium) or steak (370mg sodium), as Chicken al Pastor is the highest sodium choice.
- Toppings: Focus on fresh ingredients like lettuce, fajita veggies, and fresh tomato salsa. Avoid processed toppings like cheese, queso, and sour cream.
Conclusion
In short, the 4-ounce serving of Chipotle's Chicken al Pastor has a solid 200 calories, offering a flavorful and moderately balanced protein choice. The final caloric outcome of your meal, however, is heavily dependent on the other ingredients you choose. By being mindful of high-fat and high-calorie additions, you can enjoy this tasty protein as part of a meal that aligns with your nutritional goals. For the most accurate and up-to-date information for your custom creation, it is always recommended to use the official Chipotle nutrition calculator.
