Is Chipotle Steak and Chicken Healthy? A Nutritional Comparison

January 1, 2026 •

4 min read

While Chipotle is often perceived as a healthier fast-casual alternative, a single burrito can contain upwards of 1,400 calories depending on the ingredients. This raises the question: is Chipotle steak and chicken healthy? The answer lies in the details of your order.

Quick Summary

A detailed nutritional comparison of Chipotle's steak and chicken, including preparation methods and tips for building a healthy, balanced meal tailored to your dietary goals.

Key Points

Both Are Lean Proteins: Both grilled steak and chicken are considered lean protein sources and are generally healthier than many other fast-food meats.
Chicken Has Higher Protein: Per a standard 4 oz serving, chicken provides significantly more protein than steak, making it a better option for a high-protein diet.
Steak is Slightly Lower in Calories: Steak contains slightly fewer calories per serving than chicken (150 vs 180), which can be an advantage for strict calorie counting.
Preparation is Simple: The cooking methods for both meats involve grilling after marinating in natural spices and peppers, which is a key health benefit.
Toppings Dictate Overall Health: The healthiness of your meal ultimately depends on your choices of toppings and base, with items like cheese, sour cream, and tortillas adding significant calories.
Bowls Are a Better Bet: Opting for a bowl or salad over a burrito is a critical step to reducing total calories and carbohydrates.
Choose Veggies and Salsa: Loading up on fajita vegetables and low-calorie salsas enhances flavor and adds fiber and nutrients without the extra fat.

The Nutritional Breakdown: Steak vs. Chicken

When considering the health of a meal at Chipotle, the foundation starts with the protein. Both steak and chicken are popular choices, but they differ slightly in their nutritional profiles. Understanding these differences can help you align your meal with your personal health goals, such as weight management or high protein intake.

Nutritional Comparison Table (per 4 oz serving)


Nutrient	Steak	Chicken
Calories	150	180
Total Fat	6g	7g
Saturated Fat	3g	6g
Cholesterol	80mg	125mg*
Sodium	330mg	620mg*
Protein	21g	32g

*Note: Chicken nutritional data may vary based on the cut used (thigh vs. breast) and seasoning, with some sources reporting higher fat and cholesterol content. The specific values can differ slightly depending on the source. Official Chipotle nutritional information is the most reliable.

The Preparation Process

Chipotle prides itself on using fresh, simple ingredients, and this extends to its grilled meats. The steak and chicken are prepared with a focus on flavor and minimal processing. Both proteins are marinated with a blend of spices, garlic, and chipotle peppers in adobo sauce before being grilled.

The Steak Process: The steak, often flank or sirloin, is marinated and then seared on a hot cast-iron skillet. It's cooked and then chopped into cubes before serving. A key to maintaining the juicy texture is allowing the meat to rest after cooking.
The Chicken Process: Boneless, skinless chicken is used, which contributes to its status as a lean protein source. It is seasoned with a similar spice rub and grilled until cooked through. For maximum flavor, the chicken can be marinated for a longer period.

This simple grilling and seasoning method, using whole ingredients, contrasts sharply with the often deep-fried and heavily processed offerings found at many other fast-food restaurants. This is one of the main reasons Chipotle is considered a comparatively healthier choice.

The Real Health Factor: Your Toppings

While the steak and chicken are relatively healthy on their own, the nutritional value of your meal can be drastically altered by your topping choices. The highly customizable menu is both a blessing and a curse. For a truly healthy meal, it's essential to load up on vegetables and fiber while limiting calorie-dense additions.

Smart Choices: Opt for ingredients that add flavor and nutrients without excessive calories. Options like romaine lettuce, fresh tomato salsa, tomatillo-green chili salsa, and fajita vegetables add fiber, vitamins, and minerals with minimal caloric impact. Beans (black or pinto) are also a great addition for extra fiber and protein.
High-Calorie Items: Be cautious with certain toppings. A single large flour tortilla adds 320 calories and 600mg of sodium, making a bowl or salad a significantly healthier base. High-fat additions like cheese, sour cream, and queso can add 100-120 calories each per serving. Even guacamole, despite being a source of healthy fats, packs around 230 calories per serving.

Building a Healthy Chipotle Meal

Creating a healthy meal at Chipotle is all about smart construction. Here is a step-by-step guide to building a nutritious and satisfying order:

Start with the base: Choose a salad or a lifestyle bowl instead of a burrito or tacos to save a significant number of calories and carbohydrates.
Pick your protein: Both grilled steak and chicken are lean protein options. While chicken has slightly more protein per serving, steak has slightly fewer calories. Consider your overall macros when choosing. You can also request a lighter portion of meat.
Go green: Load up on lettuce and fajita vegetables (sautéed onions and peppers) for fiber and nutrients.
Add a healthy topping: Salsa is a great way to add flavor with few calories. The fresh tomato or tomatillo-green chili salsas are excellent choices. A small scoop of black beans can boost your fiber and protein intake.
Be mindful with extras: If you want guacamole, cheese, or sour cream, consider asking for it on the side and use it sparingly to control your calorie intake. Skipping the chipotle-honey vinaigrette is also recommended, as it is high in sodium and calories.

Conclusion: Making the Best of Chipotle's Ingredients

Ultimately, the question of whether Chipotle steak and chicken are healthy is less about the meat itself and more about the context of your entire meal. Both the steak and chicken are prepared with fresh ingredients and are relatively lean sources of protein, making them far healthier than many other fast-food alternatives. However, the real health challenge lies in navigating the array of high-calorie, high-sodium toppings. By choosing a bowl or salad, filling it with vegetables, and limiting fatty add-ons, you can easily create a nutritious and delicious meal that fits a healthy diet, whether you prefer steak or chicken. For more information on creating balanced fast-food meals, you can consult resources on dietary guidelines.

Dietary Guidelines for Americans

Frequently Asked Questions

Both are healthy, lean protein options. Steak has slightly fewer calories per serving, but chicken offers more protein. The healthiest choice depends on your specific dietary goals, such as prioritizing protein or minimizing calories.

To create a healthier meal, choose a salad or bowl as your base instead of a tortilla. Opt for lean proteins like steak or chicken, and load up on fresh ingredients such as lettuce, fajita veggies, and low-calorie salsas. Be mindful of higher-fat items like cheese, sour cream, and guacamole.

Chipotle uses rice bran oil to cook many of its proteins, which is a processed but standard oil. The overall healthiness comes more from the preparation style—simple grilling rather than deep frying.

A burrito bowl or salad is healthier because it eliminates the large flour tortilla, which alone contains 320 calories and 600mg of sodium. This switch significantly reduces the meal's overall calorie and carbohydrate content.

Some Chipotle ingredients, particularly certain proteins and sauces, can be high in sodium. For example, some chicken preparations can have a higher sodium count. For individuals watching their sodium intake, it's best to be aware of all ingredients added.

Both steak and chicken are good for weight loss due to their lean protein content. Steak has slightly fewer calories, but chicken has a better protein-to-calorie ratio. The key is to manage portion sizes and avoid high-calorie toppings.

The least healthy toppings are typically the highest in calories and fat. These include the large flour tortillas, cheese, sour cream, and queso, which can drastically increase the total calorie count of your meal.