Why are burritos so high in calories?

October 30, 2025 •

4 min read

According to nutritional data, a large, restaurant-style burrito can contain well over 1,000 calories, a significant portion of an average person's daily intake. So, why are burritos so high in calories, turning a seemingly simple meal into a dietary splurge?

Quick Summary

The high calorie count of burritos is driven by calorie-dense ingredients like large flour tortillas, fatty meats, high-fat dairy, and generous portions of rice and guacamole, along with large portion sizes.

Key Points

Oversized Tortillas: Large flour tortillas used in many burritos are high in refined carbs and contribute hundreds of calories on their own.
Calorie-Dense Fillings: Fatty meats (carnitas, steak), cheese, and sour cream are primary drivers of a high-calorie count due to their fat content.
Heavy Carbohydrate Base: The combination of large portions of rice and beans adds a significant amount of carbohydrates and calories to the meal.
Large Portions: Many restaurant burritos serve up multiple portions in a single wrap, encouraging excessive calorie consumption.
Ingredient Swaps Save Calories: Opting for a burrito bowl, using leaner protein like grilled chicken, and controlling high-fat toppings can drastically reduce overall calories.
Guacamole Adds Up: While healthy, avocado is calorie-dense, and oversized servings of guacamole contribute significantly to the calorie total.

Unwrapping the Culprits: Key Ingredients That Pack on Calories

At first glance, a burrito may appear to be a balanced meal, containing protein, vegetables, and carbohydrates. However, it's the combination of specific ingredients and their sheer quantity that can push the calorie count into the quadruple digits. Understanding each component's contribution is the first step toward making smarter choices.

The Tortilla: A Foundation of Hidden Calories

The foundation of any burrito is the tortilla, and its size and type play a major role in the total calorie count. A single large flour tortilla, which is common in restaurant and fast-food burritos, can contain over 300 calories on its own, primarily from refined carbohydrates and fats. While convenient for holding fillings, this empty-calorie wrapper can be a surprising source of a large portion of your meal's energy content.

The Fillings: Where Flavor Meets High-Fat Content

Many popular burrito fillings contribute significantly to the calorie total. Some of the most common high-calorie additions include:

Fatty Meats: Carnitas (braised pork) and fatty cuts of beef are flavorful but dense with calories from fat. A 4-ounce serving of carnitas can add over 200 calories. While chicken is often a leaner choice, it still adds a substantial protein and calorie load.
Cheese and Sour Cream: These dairy products add creaminess and flavor but are major sources of saturated fat and calories. A quarter-cup of shredded cheese can be around 100 calories, and a couple of tablespoons of sour cream can add 50-60 calories.
Rice and Beans: Though often seen as wholesome, large portions of rice and beans are carbohydrate-heavy and can add hundreds of calories. Four ounces of Mexican rice alone can be over 120 calories.
Guacamole: Despite being a source of healthy fats, guacamole is incredibly calorie-dense. A standard two-tablespoon serving adds about 45 calories, but restaurant-sized portions are often much larger.

Portion Size: The Burrito's Biggest Calorie Accelerator

One of the most significant factors in the high-calorie nature of burritos, particularly those from fast-casual restaurants, is portion size. These meals are often a "one-size-fits-all" giant that is several servings rolled into one. The massive size encourages overconsumption, leading to a single meal that can be equivalent to half or more of your recommended daily calorie intake. The appeal of a large, filling meal often overrides mindfulness about the actual quantity of food being consumed.

Making Healthier Burrito Choices

It is possible to enjoy a burrito without derailing your diet by making a few simple substitutions. These swaps can drastically reduce the calorie count while maintaining flavor and satisfaction.

Ingredient Substitution Comparison


High-Calorie Ingredient	Lower-Calorie Swap	Calorie Savings (Approximate)	Health Benefits of Swap
Large Flour Tortilla (12-inch)	Burrito Bowl (no tortilla) or Smaller Tortilla	300+ calories	Fewer refined carbohydrates and more fiber and volume from vegetables.
Fatty Meats (Carnitas, Steak)	Grilled Chicken, Sofritas, or Tofu	Varies, can be 50-100+ calories	Less saturated fat and often more protein per calorie.
Sour Cream and Cheese	Salsa, Fresh Cilantro, or Non-fat Greek Yogurt	150+ calories	Lower in saturated fat and higher in probiotics (with Greek yogurt).
Mexican or White Rice	Brown Rice, Quinoa, or Cauliflower Rice	100+ calories	More fiber, higher nutrients, and fewer refined carbs.

Practical Strategies for Burrito Lovers

Go for a Bowl: Ordering a "burrito bowl" without the tortilla is one of the most effective ways to reduce calories and carbohydrates. This forces you to focus on the fillings, which can be loaded with healthier options like extra vegetables.
Control Dairy: Ask for cheese and sour cream on the side, or substitute them entirely with a spoonful of fresh salsa or a lighter, non-fat Greek yogurt.
Emphasize Veggies: Load up on fresh vegetables like lettuce, onions, and bell peppers. They add volume, fiber, and nutrients with minimal calories.
Watch the Guac: While avocado offers healthy fats, its high calorie density means you should be mindful of the portion size. A little goes a long way.
Downsize: Opt for a smaller tortilla or a smaller-sized burrito if available. Many restaurants offer different sizes, which can help with portion control.

Burrito Calories in Fast-Casual Restaurants

Restaurant burritos, especially those from popular fast-casual chains, are notorious for their calorie counts. A standard chicken burrito from a place like Chipotle, when loaded with rice, beans, cheese, and sour cream, can reach over 1,300 calories. This is because the customization options allow customers to layer multiple high-calorie ingredients. While this provides great flavor and variety, it also makes it very easy to overdo it without realizing the nutritional consequences.

Conclusion: Mindful Indulgence is Key

The primary reason why burritos are so high in calories isn't the concept itself, but the modern execution: oversized portions and calorie-dense ingredients. The large flour tortilla, combined with generous helpings of fatty meats, rice, cheese, and sour cream, quickly adds up. By being mindful of ingredient choices and portion sizes, you can enjoy a delicious and satisfying burrito that fits your nutritional goals. Opting for a bowl, choosing leaner protein, and controlling high-fat dairy can transform a high-calorie indulgence into a balanced meal. The power to control your burrito's nutritional impact is entirely in your hands, allowing you to savor the flavor without the caloric excess.

A Resource for Smarter Eating

For more information on the nutritional content of Mexican cuisine and strategies for healthier eating, check out articles from registered dietitians and nutrition websites. offers valuable tips for navigating Mexican restaurant menus and making balanced choices.

A Balanced Perspective: The Takeaway

A burrito can be part of a healthy diet with careful planning. By understanding which ingredients contribute the most calories and opting for healthier alternatives, you can enjoy this versatile meal while staying on track with your wellness goals. The key is in the customization, not in the elimination of the burrito itself.

Frequently Asked Questions

The tortilla and the combination of high-fat fillings are the highest-calorie components. A large flour tortilla and generous portions of fatty meat, cheese, and sour cream typically contribute the most calories to a standard burrito.

Yes, a burrito bowl is almost always healthier because it eliminates the large, high-carbohydrate flour tortilla, which can save several hundred calories immediately. By replacing the tortilla with a base of lettuce or extra vegetables, you can create a much lower-calorie meal.

You can reduce calories by opting for a burrito bowl, choosing lean proteins like grilled chicken or sofritas, loading up on vegetables, and replacing sour cream and cheese with fresh salsa or a moderate amount of guacamole.

Portion size is a huge factor. Many restaurant burritos are designed to be extremely large, often containing two or more servings in a single wrap, which significantly increases the total calorie intake without most people realizing it.

Beans are a relatively moderate calorie ingredient, especially compared to fatty meats and dairy. They are a good source of fiber and protein and offer more nutritional value than a large flour tortilla or a serving of rice.

Guacamole contains healthy fats, but it is calorie-dense. The issue isn't the healthiness of the avocado itself, but the portion size. A small amount is fine, but a large scoop adds a significant number of calories.

Leaner protein options like grilled chicken breast, sofritas (braised tofu), or extra black beans and vegetables are all excellent choices that will reduce the fat and calorie content compared to higher-fat meats like carnitas or steak.