How Much Cholesterol is in a Chipotle Bowl?

November 12, 2025 •

4 min read

According to nutrition data, a seemingly simple Chipotle chicken bowl can contain upwards of 115mg of cholesterol, but this figure can fluctuate dramatically depending on your specific ingredient choices. The final cholesterol count for a Chipotle bowl is not a fixed number, but rather a reflection of every protein, cheese, and creamy addition you include.

Quick Summary

The cholesterol content of a Chipotle bowl depends on the meat, dairy, and other toppings added. Lean proteins like chicken are lower in cholesterol than carnitas, while ingredients like cheese and sour cream increase the total. Building a healthier bowl involves choosing nutrient-dense, plant-based options and controlling high-fat additions.

Key Points

Protein Choice Matters: The type of meat you choose is the single biggest factor affecting a Chipotle bowl's cholesterol; carnitas often contain more than chicken or steak.
Dairy Increases Cholesterol: Toppings like cheese and sour cream add a notable amount of cholesterol and saturated fat to your bowl.
Plant-Based is Lowest: Opting for sofritas or beans as your protein, along with rice and veggies, results in a bowl with minimal to no cholesterol.
Vegetables and Salsas are Safe: Loading up on fajita veggies, lettuce, and salsas is a great way to add flavor, fiber, and nutrients without increasing cholesterol significantly.
Use the Calculator: For precise numbers, use Chipotle's official online nutrition calculator to build and analyze your specific bowl.

Understanding Your Chipotle Bowl's Cholesterol

One of the biggest advantages of a Chipotle bowl is the ability to customize it to your liking, but this customization also makes pinpointing an exact nutritional value tricky. While a base of rice, beans, and vegetables contributes minimal cholesterol, the total count can soar quickly with the addition of certain proteins and toppings.

The Major Cholesterol Contributors: Protein and Dairy

The protein and dairy products are the primary sources of cholesterol in a Chipotle bowl. The cholesterol content varies significantly based on your protein choice, with some meats containing more than double the cholesterol of others. Similarly, dairy-based toppings add a notable amount of cholesterol and saturated fat.

Here is a breakdown of key ingredients that impact cholesterol:

Proteins: The 4oz serving sizes of meat at Chipotle differ in their cholesterol contribution. For example, carnitas (pork) is noted to have 65mg of cholesterol per serving, while steak can range from 95mg to 155mg depending on the full bowl configuration. Grilled chicken is often a moderate choice, around 115mg. For those with cholesterol concerns, a meatless or lean protein option is key.
Cheese: The shredded cheese adds a significant amount of cholesterol. For example, a single serving can contribute 20mg of cholesterol.
Sour Cream: A dollop of sour cream adds saturated fat and cholesterol, so limiting this topping can help manage your intake.

The Low-Cholesterol Choices

To balance out the meal, it's wise to load up on the ingredients with little to no cholesterol. These plant-based options not only add flavor and bulk but also provide essential fiber, vitamins, and minerals.

Sofritas (Braised Tofu): This plant-based protein is a zero-cholesterol option.
Beans: Both black beans and pinto beans are cholesterol-free and rich in fiber.
Rice: The cilantro-lime rice, both white and brown, contains no cholesterol.
Vegetables: Fajita veggies (sautéed onions and peppers) and fresh romaine lettuce are excellent for adding nutrients without cholesterol.
Salsas and Guacamole: Most salsas are low in cholesterol and fat. Guacamole, while containing fat from avocados, is high in heart-healthy monounsaturated fats rather than cholesterol.

Comparison of Example Chipotle Bowls


Ingredient Combination	Approximate Cholesterol (mg)	Notes
High-Cholesterol Bowl: White rice, Carnitas, Black Beans, Cheese, Sour Cream	~150-180 mg	The combination of fattier pork (carnitas) with two dairy toppings significantly elevates cholesterol.
Standard Chicken Bowl: White rice, Chicken, Black Beans, Fajita Veggies, Mild Salsa	~115 mg	A moderate option where the chicken is the main cholesterol contributor.
Low-Cholesterol Bowl: Brown Rice, Sofritas, Pinto Beans, Fajita Veggies, Tomatillo-Green Chili Salsa, Guacamole, Lettuce	< 10 mg	This completely plant-based bowl is naturally very low in cholesterol.
Keto/Salad Bowl: Supergreens, Chicken, Fajita Veggies, Tomato Salsa, Sour Cream, Cheese	~140-160 mg	Although low-carb, the addition of cheese and sour cream raises the cholesterol considerably.

How to Build a Low-Cholesterol Chipotle Bowl

For those actively monitoring their cholesterol, making deliberate choices at the counter is crucial. The beauty of Chipotle is that you can significantly reduce or even eliminate dietary cholesterol by opting for a plant-based meal.

Start with the right base. Choose brown rice for extra fiber or a supergreens lettuce blend to cut down on carbs entirely.
Select a lean protein. Opt for sofritas, a flavorful tofu-based option, or go for black beans as your protein source. If you must have meat, chicken or steak are generally leaner options than carnitas or barbacoa.
Load up on veggies. Fill your bowl with fajita vegetables and fresh romaine lettuce. This adds bulk and nutrients without adding fat or cholesterol.
Choose your toppings wisely. Stick to salsas, which are generally low in fat and cholesterol. Guacamole is a healthy fat source but use it in moderation due to its calorie density. Skip or limit cheese and sour cream entirely.
Use the nutrition calculator. Chipotle provides a nutrition calculator on its website, a valuable tool for building and tracking the precise cholesterol content of your custom bowl.

Conclusion: Customization is the Key

The amount of cholesterol in a Chipotle bowl is not predetermined; it is a direct consequence of your choices. By understanding which ingredients contribute the most cholesterol (proteins and dairy) and which add nutritional value without it (veggies, rice, beans), you can build a meal that aligns with your health goals. A plant-based sofritas or bean bowl is the lowest-cholesterol option, while loading up on meat and creamy toppings will increase it substantially. The ability to control your intake makes a Chipotle bowl a potentially very healthy fast-casual option.

Visit Chipotle's official website to use their nutrition calculator for detailed information.

Frequently Asked Questions

Carnitas typically contains more cholesterol per serving than the other meat options, while chicken and steak have moderate amounts. Sofritas, the plant-based protein, has no cholesterol.

Yes, it is possible to build a bowl with zero dietary cholesterol by selecting a base of rice and beans, and choosing sofritas or extra beans instead of meat. You must also avoid dairy toppings like cheese and sour cream.

One serving of Chipotle's shredded cheese can add approximately 20mg of cholesterol to your meal.

No, guacamole is made from avocados and contains heart-healthy monounsaturated fats. It is cholesterol-free and can be part of a healthy diet in moderation.

No, brown rice and beans are plant-based and do not contain any dietary cholesterol. They are also excellent sources of fiber.

To reduce cholesterol, choose a plant-based protein like sofritas or beans, load up on fajita veggies, and skip or limit cheese and sour cream.

A bowl is generally better because it eliminates the large flour tortilla, which has its own nutritional impact. A bowl makes it easier to control your portions and focus on healthier ingredients.