What's the Leanest Meat at Chipotle?

December 28, 2025 •

3 min read

According to Chipotle's official nutrition data, steak and sofritas are tied for the lowest calorie protein option at 150 calories per standard 4 oz serving. When focusing specifically on animal-based proteins, steak edges out chicken and barbacoa in a tight race for the leanest meat at Chipotle. However, comparing macros like protein and fat reveals a more complex picture for those with specific dietary goals.

Quick Summary

Comparing all proteins on the menu, the leanest meat at Chipotle is a close call between steak and chicken. While steak has slightly fewer calories per serving, chicken offers a higher protein-to-fat ratio. Sofritas, the plant-based option, is also a low-calorie choice. The optimal selection depends on individual dietary priorities.

Key Points

Steak is the lowest calorie animal protein: At 150 calories per 4 oz serving, steak is the lowest calorie meat option at Chipotle, matching the plant-based sofritas.
Chicken offers the highest protein-to-calorie ratio: While 30 calories higher than steak, the grilled chicken provides 32g of protein, making it the most protein-dense option.
Sofritas is tied for the lowest calories but is low in protein: This plant-based tofu option has 150 calories but contains only 8g of protein per serving.
Carnitas is the least lean meat: With 210 calories and 12g of fat per serving, carnitas is the highest-calorie and highest-fat meat choice.
Healthy eating depends on your total order: The base and toppings heavily influence the meal's nutritional profile. Opting for a salad bowl with veggies and light salsa is key to building a truly lean meal.
Monitor high-calorie toppings: Ingredients like cheese, sour cream, queso, and vinaigrette can add significant calories and fat, counteracting a lean protein choice.

Comparing the Leanest Meats at Chipotle

For those aiming for a high-protein, low-fat meal at Chipotle, comparing the nutritional profiles of each protein option is crucial. While calories offer a simple metric, examining the macro breakdown of fat and protein provides a clearer picture of which choice is truly the leanest for your goals.

The Contenders for Leanest Animal Protein

Steak: This has often been cited as the lowest-calorie animal protein, clocking in at 150 calories and 6g of total fat per 4 oz serving. It provides 21g of protein, making it a strong contender for those focusing on minimizing calories. Its macronutrient ratio, however, is not quite as protein-dense as chicken when viewed by percentage.

Chicken: The grilled chicken contains 180 calories per 4 oz serving, with 6g of fat and a robust 32g of protein. This gives chicken a superior protein-to-calorie ratio, making it an excellent choice for those prioritizing protein intake for muscle building or satiety.

Barbacoa: This slow-cooked shredded beef comes in at 170 calories and 7g of fat per 4 oz serving, with 24g of protein. It's a flavorful option that sits in the middle of the pack for leanness but has a higher sodium content than steak or chicken.

Carnitas: The pulled pork option is the highest in calories and fat among the standard meat offerings, at 210 calories and 12g of fat per 4 oz serving. While still a good source of protein (29g), it's the least lean choice.

The Plant-Based Challenger: Sofritas

Sofritas, a plant-based shredded tofu, is braised with chipotle chilis and spices. It matches steak with a low 150 calories per 4 oz serving. The macros include 10g of fat and 8g of protein. While lower in fat than most meats, its protein content is significantly less, which can impact feelings of fullness.

A Simple Lean-Meat Comparison


Protein (4 oz serving)	Calories	Total Fat (g)	Saturated Fat (g)	Protein (g)
Steak	150	6	3	21
Sofritas	150	10	1.5	8
Barbacoa	170	7	3	24
Chicken	180	6	2	32
Carnitas	210	12	7	29

Factors Beyond Just the Meat

Choosing a lean protein is only one part of building a healthy Chipotle meal. Your choices for a base and toppings will dramatically affect the final nutritional count. To maximize leanness and health benefits, consider these strategies:

Base: Opt for a salad bowl with romaine lettuce or go for the “greens” option. This dramatically cuts calories compared to a flour tortilla (320 calories) or even a scoop of rice.
Toppings: Choose low-calorie toppings like fresh tomato salsa, tomatillo-green chili salsa, or fajita vegetables (20 calories). Be mindful of high-calorie add-ons like cheese (110 calories), sour cream (110 calories), queso (120 calories), and the chipotle-honey vinaigrette (220 calories).
Guacamole: While it adds 230 calories, guacamole also provides heart-healthy monounsaturated fats and fiber, which aid satiety. Consider it a strategic addition rather than an automatic one.

Putting Together a Lean Meal

Here’s how to construct a genuinely lean meal, regardless of your chosen protein:

Start with the Bowl: Choose a salad bowl with romaine lettuce or a burrito bowl with a base of fajita veggies.
Select Your Lean Protein: Go with steak for the lowest calorie option or chicken for the highest protein content.
Add Volume with Veggies: Load up on extra fajita vegetables and fresh tomato or tomatillo salsa to add flavor and fiber without excess calories.
Finish Wisely: A small portion of guacamole can add healthy fat and flavor. Avoid cheese, sour cream, and queso, or ask for a very light amount if you must have them.

Conclusion

For those asking what's the leanest meat at Chipotle, the answer depends on how you define 'lean.' If strictly measuring by calories per serving, steak and sofritas are tied. However, when considering the protein-to-calorie ratio, grilled chicken is arguably the best choice for a truly lean, high-protein meal. Ultimately, a truly healthy and lean Chipotle meal is built by combining your chosen protein with smart, low-calorie toppings and a vegetable-heavy base, giving you full control over your nutritional intake. You can explore the full nutritional breakdowns for all menu items on Chipotle's official website for more specific information.

Frequently Asked Questions

The grilled chicken has the highest protein content at Chipotle, with 32 grams per a standard 4 oz serving.

Steak and chicken both have lean nutritional profiles. Steak has slightly fewer calories, but chicken has a much higher protein-to-calorie ratio, which can be more beneficial for satiety and muscle building.

Yes, sofritas are a lean option in terms of calories, tied with steak at 150 calories per serving. However, they offer significantly less protein than the animal-based proteins.

Carnitas, the slow-braised pork, is the highest-fat meat at Chipotle, containing 12 grams of fat per a 4 oz serving.

To make your order leaner, choose a salad bowl with romaine lettuce, opt for steak or chicken, and load up on fresh tomato or tomatillo salsa and fajita vegetables. Limit high-fat toppings like cheese, sour cream, and queso.

The leanest non-meat items to add are romaine lettuce, fresh tomato salsa, tomatillo-green chili salsa, and fajita vegetables, all of which contain very few calories.

While Chipotle aims for consistency, nutritional data can have slight variations. The official numbers are standardized for a specific serving size, but actual portion sizes can sometimes differ slightly.