A salad looks like the lightest thing on the menu, but the toppings and dressing decide whether it really is. This calculator starts with a bed of greens and shows estimated calories, protein, carbs, fat and sodium as you add a protein, fillings, dressing and sides. All figures are estimates from Chipotle's published per-serving data.
Check your salad before you eat it
Greens are light. Dressing, cheese and guacamole are not. See the real total for your build in seconds.
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Typical prices updated Nov 6, 2026 · may vary by store
How to Use the Salad Calculator
- The greens are included automatically, so you start with a light base.
- Choose a protein. Pick double if you plan to ask for extra.
- Add beans or rice if you want them. Both are optional, and skipping them keeps carbs low.
- Choose fajita vegetables, salsas and toppings, each set to light, regular or extra.
- Add the dressing last. This is the step most people forget to count.
- Read the results card, then share or print it.
The ring chart shows how your calories divide between protein, carbohydrate and fat, and the allergen tags show whether wheat, milk or soy appears in any of your picks.
The Dressing Is the Decision
Greens are only 5 calories, so a salad starts near zero. The vinaigrette, at 220 calories, is the single largest contributor in many salads. That does not make it a bad choice, because dressing carries flavor, but it is worth deciding on purpose. Asking for light dressing, or for salsa instead, can save a lot of calories without leaving the salad plain.
| Ingredient | Cal | Fat g | Carbs g | Fiber g | Sugar g | Protein g | Sodium mg | Allergens |
|---|---|---|---|---|---|---|---|---|
| Chipotle-Honey Vinaigrette | 220 | 16 | 18 | 1 | 12 | 1 | 850 | None listed |
Values are per standard serving and are estimates. Compare with Chipotle's nutrition calculator and the allergen chart before relying on them.
A simple rule: if you want a creamy or rich feel, use guacamole as the topping and tomato salsa as the sauce, then go light on the vinaigrette. That way you get fat and acid without stacking three heavy items.
Salad Versus Bowl
A salad and a bowl share the same fillings, so the difference is the base. The salad uses greens, while the bowl uses rice by default. A chicken, beans, vegetables and tomato salsa salad comes to about 360 calories before dressing, and with the vinaigrette about 580. Add a scoop of white rice and that is 210 calories more. Compare the formats on our salad page and bowl page.
Sample Salad Builds
Lighter chicken salad
- 580 cal
- 42g protein
- 50g carbs
- 24.5g fat
- Romaine Lettuce
- Chicken
- Black Beans
- Fajita Veggies
- Fresh Tomato Salsa
- Chipotle-Honey Vinaigrette
Est. price: about $10.95
Balanced, with the dressing counted. Use less dressing to bring calories down.
Protein-forward steak salad
- 345 cal
- 43g protein
- 13g carbs
- 12g fat
- Romaine Lettuce (extra)
- Steak (double)
- Fajita Veggies
- Tomatillo-Green Chili Salsa
Est. price: about $17.40
Double steak and no dressing. Salsa does the flavor work.
Plant-based salad
- 565 cal
- 19g protein
- 48g carbs
- 33.5g fat
- Romaine Lettuce
- Sofritas
- Pinto Beans
- Fajita Veggies
- Tomatillo-Red Chili Salsa
- Guacamole
Est. price: about $13.90
Sofritas, beans and guacamole. Contains soy as listed, no dairy.
Everything salad
- 1065 cal
- 57g protein
- 101g carbs
- 49g fat
- Romaine Lettuce
- Chicken
- Cilantro-Lime Brown Rice
- Black Beans
- Fajita Veggies
- Roasted Chili-Corn Salsa
- Cheese (Monterey Jack)
- Sour Cream
- Chipotle-Honey Vinaigrette
Est. price: about $10.95
A fully loaded salad, shown to illustrate that it can out-calorie a plain burrito.
Choosing Fillings Wisely
Protein and beans make the salad filling. Chicken provides 32 grams of protein per serving, and black beans add 8 grams along with 7 grams of fiber. Fajita vegetables cost only 20 calories, so they are the easy way to add volume.
| Protein | Cal | Protein g | g per 100 cal | Price | g per $ |
|---|---|---|---|---|---|
| Chicken Most protein per calorie Best value | 180 | 32 | 17.8 | $10.95 | 2.9 |
| Barbacoa | 170 | 24 | 14.1 | $12.20 | 2 |
| Steak | 150 | 21 | 14 | $12.20 | 1.7 |
| Carnitas | 210 | 23 | 11 | $11.45 | 2 |
| Sofritas | 150 | 8 | 5.3 | $10.95 | 0.7 |
Protein, calories and ratio are for a standard portion of the protein alone. Price is the salad price for that protein, so g per $ is a rough guide. Double portions cost extra.
Salsas vary quite a bit. Tomato and green salsa are light, while corn salsa has more calories. Choosing one or two is plenty.
| Ingredient | Cal | Fat g | Carbs g | Fiber g | Sugar g | Protein g | Sodium mg | Allergens |
|---|---|---|---|---|---|---|---|---|
| Fresh Tomato Salsa | 25 | 0 | 4 | 1 | 1 | 0 | 550 | None listed |
| Roasted Chili-Corn Salsa | 80 | 1.5 | 16 | 3 | 4 | 3 | 330 | None listed |
| Tomatillo-Green Chili Salsa | 15 | 0 | 4 | 0 | 2 | 0 | 260 | None listed |
| Tomatillo-Red Chili Salsa | 30 | 0 | 4 | 1 | 0 | 0 | 500 | None listed |
Values are per standard serving and are estimates. Compare with Chipotle's nutrition calculator and the allergen chart before relying on them.
Tips for a Truly Light Salad
- Count the dressing, and ask for it on the side if the restaurant allows.
- Choose one rich topping (cheese, sour cream or guacamole), not all three.
- Skip chips on the side. A single serving is 540 calories, more than the rest of many salads combined.
- Use beans for fullness instead of rice if you are cutting carbs.
- Eat soon after it is made, since lettuce wilts when it sits with warm protein.
Planning a Salad Around Your Day
A salad can be a light lunch or a full dinner, depending on what goes in. If you want it to be a complete meal, include a protein, beans and one source of fat such as guacamole or cheese. If you want it to be a side or a snack, keep to greens, vegetables and salsa. The calculator makes the difference visible, so you can decide before you order rather than after.
People who order salads often are surprised by how much the extras matter, so a quick check is worthwhile. Build your usual salad, note the total, and then test removing one item at a time. The item whose removal changes the number most is the one to treat as a deliberate choice. For many people, that is the dressing or the cheese.
Nutrition for Every Ingredient
| Ingredient | Cal | Fat g | Carbs g | Fiber g | Sugar g | Protein g | Sodium mg | Allergens |
|---|---|---|---|---|---|---|---|---|
| Tortillas & bases | ||||||||
| Flour Tortilla (burrito) | 320 | 9 | 50 | 3 | 0 | 8 | 600 | Wheat |
| Soft Flour Tortilla (each, 1 of 3) | 83.3 | 2.7 | 13.3 | 0 | 0 | 2.3 | 160 | Wheat |
| Crispy Corn Tortilla (each, 1 of 3) | 66.7 | 3 | 9.7 | 1 | 0 | 1 | 0 | None listed |
| Supergreens Lettuce Blend | 15 | 0 | 3 | 2 | 1 | 1 | 15 | None listed |
| Rice | ||||||||
| Cilantro-Lime White Rice | 210 | 4 | 40 | 1 | 0 | 4 | 350 | None listed |
| Cilantro-Lime Brown Rice | 210 | 6 | 36 | 2 | 0 | 4 | 190 | None listed |
| Beans | ||||||||
| Black Beans | 130 | 1.5 | 22 | 7 | 2 | 8 | 210 | None listed |
| Pinto Beans | 130 | 1.5 | 21 | 8 | 1 | 8 | 210 | None listed |
| Proteins | ||||||||
| Chicken | 180 | 7 | 0 | 0 | 0 | 32 | 310 | None listed |
| Steak | 150 | 6 | 1 | 0 | 0 | 21 | 330 | None listed |
| Barbacoa | 170 | 7 | 2 | 1 | 0 | 24 | 530 | None listed |
| Carnitas | 210 | 12 | 0 | 0 | 0 | 23 | 450 | None listed |
| Sofritas | 150 | 10 | 9 | 3 | 5 | 8 | 560 | Soy |
| Vegetables | ||||||||
| Fajita Veggies | 20 | 0 | 5 | 1 | 2 | 1 | 150 | None listed |
| Salsas | ||||||||
| Fresh Tomato Salsa | 25 | 0 | 4 | 1 | 1 | 0 | 550 | None listed |
| Roasted Chili-Corn Salsa | 80 | 1.5 | 16 | 3 | 4 | 3 | 330 | None listed |
| Tomatillo-Green Chili Salsa | 15 | 0 | 4 | 0 | 2 | 0 | 260 | None listed |
| Tomatillo-Red Chili Salsa | 30 | 0 | 4 | 1 | 0 | 0 | 500 | None listed |
| Toppings | ||||||||
| Sour Cream | 110 | 9 | 2 | 0 | 2 | 2 | 30 | Milk |
| Cheese (Monterey Jack) | 110 | 8 | 1 | 0 | 0 | 6 | 190 | Milk |
| Romaine Lettuce | 5 | 0 | 1 | 1 | 0 | 0 | 0 | None listed |
| Guacamole | 230 | 22 | 8 | 6 | 1 | 2 | 370 | None listed |
| Queso Blanco | 120 | 9 | 4 | 0 | 1 | 5 | 250 | Milk |
| Dressing | ||||||||
| Chipotle-Honey Vinaigrette | 220 | 16 | 18 | 1 | 12 | 1 | 850 | None listed |
| Sides | ||||||||
| Chips | 540 | 25 | 73 | 7 | 1 | 7 | 390 | None listed |
Values are per standard serving and are estimates. Compare with Chipotle's nutrition calculator and the allergen chart before relying on them.
Frequently Asked Questions
Is a Chipotle salad healthy?
It can be, but toppings and dressing change the answer. A salad with cheese, sour cream, guacamole and vinaigrette can have more calories than a plain burrito. Test your build in the calculator.
How many calories are in the vinaigrette?
A serving of the vinaigrette is 220 calories in our data. You can set it to light in the calculator.
Does the salad come with rice?
Not by default. Rice and beans are optional add-ins, and the calculator lets you pick none.
Is the salad low-carb?
It is a good starting point, especially without rice and beans. See our keto and low-carb guide for build ideas.
Can I make the salad vegan?
Yes, with sofritas or beans, vegetables, salsa and guacamole, and no cheese or sour cream. Confirm cross-contact details with the restaurant. See vegan and vegetarian.
Are prices included?
The calculator shows an estimate from typical US prices for your choices, and it says prices vary by location when a price is missing. Check the salad page and the app.
Is this the official calculator?
No. We are an independent guide. For the company's own tool, use Chipotle's nutrition calculator.
Why do my numbers differ from the app?
Rounding, serving sizes and recipe changes can cause small differences. Use the app as the source of record.