Which Chipotle Meat is the Least Fatty? A Nutritional Guide for Your Diet

November 11, 2025 •

4 min read

With the average Chipotle meal often exceeding 1,000 calories, understanding the nutritional breakdown of your order is crucial. For those focused on fitness or weight management, a key question arises: which Chipotle meat is the least fatty?.

Quick Summary

A comparison of Chipotle's protein options reveals their total and saturated fat content per standard serving. The data shows steak is the leanest meat option, followed closely by chicken, barbacoa, and the plant-based sofritas. Carnitas and specialized options like smoked brisket contain significantly more fat.

Key Points

Steak is the Leanest Meat: With approximately 6 grams of total fat per serving, steak is the lowest-fat animal protein at Chipotle.
Chicken is a Close Second: Providing a slightly higher total fat but also more protein than steak, chicken is an excellent, lean choice.
Sofritas is Leaner Than Some Meats: The plant-based sofritas have a comparable fat profile to the lean animal proteins, with very low saturated fat and zero cholesterol.
Carnitas is the Fattiest Standard Protein: For those watching their fat intake, carnitas (pork) is the option with the highest fat content, around 12 grams per serving.
Toppings Matter: The fat content of your meal is heavily influenced by toppings like cheese, sour cream, and guacamole, which should be moderated if you are focused on low-fat eating.
Build a Balanced Bowl: Combining a lean protein with plenty of fresh vegetables and salsa is the best strategy for a nutritious and low-fat meal at Chipotle.

Understanding the Nutritional Differences in Chipotle's Proteins

Making informed choices at a restaurant like Chipotle involves looking beyond taste and price to the nutritional value of each ingredient. The protein you choose can be the single largest contributor to the total fat and calorie count of your meal. By examining the fat content per serving, you can select an option that best aligns with your dietary goals.

Steak vs. Chicken: A Head-to-Head Comparison

Historically, chicken has been a go-to for many health-conscious diners. However, a closer look at Chipotle's official nutrition information reveals that steak often has a slight edge in terms of leanness. Both offer significant protein, but the fat profile differs slightly due to the cut of meat and preparation.

Steak: At around 6-6.5 grams of total fat per 4-ounce serving, steak is one of the leanest animal protein choices on the menu. It provides a solid 21-30 grams of protein, making it an excellent, low-fat foundation for any bowl or salad.
Chicken: Chipotle's grilled chicken contains a slightly higher, but still very respectable, 6.5-7 grams of total fat per 4-ounce serving. It typically offers a bit more protein than the steak, with around 32 grams per serving, making it a powerful and lean option for muscle repair and growth.

The Plant-Based Alternative: Sofritas

For vegetarian and vegan diners, or those simply looking to mix up their protein source, Sofritas provides a flavorful option made from shredded organic tofu. While it contains slightly more total fat than the leanest animal proteins, it has a very low saturated fat content.

Sofritas: A 4-ounce serving of sofritas contains around 10 grams of total fat, with a modest 1.5 grams of saturated fat, and zero cholesterol. This makes it a heart-healthy choice. It also offers a respectable 8 grams of plant-based protein and 3 grams of fiber.

Barbacoa and Carnitas: The Middle and High Ground

Barbacoa and carnitas are both slow-braised options, but their nutritional profiles are quite different. Barbacoa, a shredded beef, remains a relatively low-fat option, while carnitas, a shredded pork, is a significantly fattier choice.

Barbacoa: This braised beef offers 7 grams of fat per 4-ounce serving, with a solid 24 grams of protein. It's a great option for those who prefer beef over chicken but want to keep their fat intake in check.
Carnitas: Coming in at 12 grams of total fat per serving, carnitas is on the higher end of the fat spectrum for Chipotle's standard proteins. While delicious, it's not the best choice for a strictly low-fat diet.

Specialized Proteins and Toppings

Some Chipotle locations offer specialized, limited-time proteins or plant-based options like Plant-Based Chorizo. These can have varying fat and calorie counts. For example, Plant-Based Chorizo contains 8 grams of fat per 4-ounce serving. It is important to always check the most recent nutritional information for seasonal items.

Furthermore, the selection of toppings can have a massive impact. High-fat additions like cheese, sour cream, and guacamole can add hundreds of calories and grams of fat to your meal, so they should be used judiciously if you're watching your intake.

A Comparative Look at Chipotle's Protein Nutrition

To put it all in perspective, here is a comparison table of Chipotle's main protein options based on a 4-ounce serving:


Protein Option	Total Fat (g)	Saturated Fat (g)	Protein (g)	Calories	Diet Considerations
Steak	~6g	~3g	~21g	150	Leanest animal protein, excellent for low-carb diets.
Chicken	~6.5g	~2g	~32g	190	Excellent protein-to-fat ratio, leanest overall protein.
Barbacoa	~7g	~3g	~24g	170	Flavorful beef option with slightly more fat than steak.
Sofritas	~10g	~1.5g	~8g	150	Plant-based, very low in saturated fat, high in fiber.
Plant-Based Chorizo	~8g	~2g	~16g	220	Plant-based with notable fiber and protein, higher calorie than sofritas.
Carnitas	~12g	~7g	~23g	227	Highest in fat and saturated fat among standard options.

Making a Healthy Choice

Choosing the least fatty protein is only one part of building a healthy Chipotle meal. To keep your meal in check, consider pairing a lean protein with a salad base instead of a burrito, which adds significant calories from the tortilla. Loading up on high-fiber fajita veggies and fresh salsas adds flavor and volume without adding excessive fat. Ultimately, a balanced approach to toppings and portion control is key to a nutritious fast-food experience.

For additional nutritional details and to use the official nutrition calculator, visit Chipotle's website.

Conclusion: Your Leanest Protein Pick

Ultimately, for those seeking the absolute lowest fat content in their Chipotle meal, steak is the least fatty meat option, narrowly beating chicken. Both are excellent choices, offering high protein for a relatively low fat and calorie count. If you prefer a plant-based option, sofritas is a great choice with very low saturated fat. By being mindful of your protein and topping choices, you can easily create a nutritious and satisfying meal at Chipotle that fits your diet plan.

Visit Chipotle's official website for their nutrition calculator

Frequently Asked Questions

While it varies slightly, both steak and sofritas are tied for the lowest calories per serving, typically around 150 calories per 4-ounce portion.

Yes, steak is an excellent healthy choice at Chipotle. It is the leanest animal protein option, high in protein, and relatively low in both total fat and saturated fat.

For a low-fat diet, steak is technically a better option as it has slightly less total fat per serving than the chicken. However, both are very lean choices.

Sofritas, a plant-based protein, has a fat content of about 10 grams per serving, which is more than steak or chicken. However, it has very little saturated fat and zero cholesterol, making it a heart-healthy choice.

Carnitas, the shredded pork, is the highest-fat standard meat option at Chipotle, with around 12 grams of total fat per serving.

To keep your meal low in fat, you should limit or avoid high-fat toppings like queso, sour cream, and excessive cheese. High-fat meat options like carnitas should also be avoided.

The Plant-Based Chorizo has 8 grams of fat per 4-ounce serving, which is more than the leanest animal proteins but less than carnitas. It is a lower-fat option than traditional chorizo.