Chipotle offers six protein choices at most locations: chicken, steak, barbacoa, carnitas, sofritas and a veggie option that skips the protein scoop. Chicken tends to give the most protein for the fewest calories, while carnitas is the richest of the meat options. Sofritas is the plant-based pick, made with tofu, and it is the only protein in our data that lists soy as an allergen.
Choose your protein
Chicken, steak, barbacoa, carnitas, sofritas or veggie, compared on protein, calories and value.
Typical prices updated Nov 6, 2026 · may vary by store
The Quick Answer
A standard scoop of chicken has about 180 calories and 32 grams of protein. Steak comes in at about 150 calories with 21 grams of protein. Those figures come from Chipotle's published per-serving data, and the real amount on your plate depends on how generous the person serving you is.
If your goal is simply the most protein for the fewest calories, chicken is the usual winner. If you care more about flavor or fat content, the other options deserve a closer look, which is what the rest of this page covers.
Protein Options Ranked by Protein per Calorie
The table below sorts each meat and plant-based protein by how many grams of protein you get for every 100 calories. It also shows a price comparison when we have price data. Prices are shown as a range because they vary by city and by store.
| 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 bowl price for that protein, so g per $ is a rough guide. Double portions cost extra.
Keep in mind that this table looks at the protein scoop alone. A full order also includes rice, beans, salsa, cheese and other toppings, which change the totals considerably. To see a complete meal, use our nutrition calculator.
Chicken
Chicken is the most popular choice for people tracking macros. One scoop has 32 grams of protein for 180 calories, and sodium of about 310 milligrams. It is marinated and grilled, so it has a smoky, slightly spicy flavor that pairs well with almost every salsa.
Because it is lean, chicken is the base of many of our high-protein orders.
Steak
Steak has 21 grams of protein for 150 calories per scoop, so it is lower in calories than chicken but also lower in protein. Many people choose it for the texture and the peppery seasoning. If you like it, consider asking for a double portion, which is usually available for an extra charge.
Barbacoa
Barbacoa is slow-cooked, shredded beef with a tender texture and a mild heat. A scoop has about 170 calories and 24 grams of protein. It sits in the middle of the group on both measures. Availability and spiciness can differ from one restaurant to the next, so check before you commit to a plan.
Carnitas
Carnitas is seasoned, braised pork. It is the highest-calorie meat in our data at about 210 calories per scoop, with 23 grams of protein. That makes it a bit less efficient if you are counting calories, but it is a favorite for flavor, especially in tacos. Some locations offer carnitas only in certain regions or for limited periods, so confirm in the app.
Sofritas
Sofritas is shredded tofu braised with chiles and spices. A scoop has about 150 calories and 8 grams of protein. It is the plant-based protein on the menu, though it is lower in protein than the meats. It contains soy, so anyone with a soy allergy should read our allergen guide and the official allergen chart before ordering.
If you want more protein from a vegetarian order, beans help. Black beans have 8 grams of protein per serving, and pinto beans have 8.
How Much Protein Is in a Double Portion?
Doubling a protein roughly doubles its calories and protein. For example, a double scoop of chicken would add up to about 64 grams of protein and about 360 calories. Most locations charge extra for the second scoop, and that charge varies, which is why we do not publish a fixed number here. Our price calculator shows an estimate once the price data is filled in.
How to Choose
- Most protein per calorie: chicken is the usual leader.
- Lowest-calorie meat: steak and barbacoa are typically lower than carnitas.
- Plant-based: sofritas, or skip the protein and load up on beans.
- Richest flavor: many people point to carnitas or barbacoa.
- Allergen-conscious: sofritas contains soy; check every other ingredient with the official chart.
Think of the protein as only one piece of the build. Rice, tortillas, cheese, sour cream and guacamole often add more calories than the protein does. A bowl built around chicken can still be quite high in calories if it is stacked with every topping.
Side-by-Side Reference
| Protein | Style | Best for |
|---|---|---|
| Chicken | Grilled, marinated | Macro tracking, lean builds |
| Steak | Grilled, peppery | Moderate calories, strong flavor |
| Barbacoa | Slow-cooked, shredded beef | Burritos and tacos |
| Carnitas | Braised pork | Tacos, rich flavor |
| Sofritas | Braised tofu | Plant-based eating |
Full Nutrition Details
Every protein we track is listed below, so you can compare fat, sodium and allergens as well as calories.
| Ingredient | Cal | Fat g | Carbs g | Fiber g | Sugar g | Protein g | Sodium mg | Allergens |
|---|---|---|---|---|---|---|---|---|
| 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 |
Values are per standard serving and are estimates. Compare with Chipotle's nutrition calculator and the allergen chart before relying on them.
FAQ
Which Chipotle protein has the most protein?
Based on Chipotle's published data, chicken has the highest protein per serving, at about 32 grams per scoop. Actual amounts vary with portioning.
Which Chipotle protein has the fewest calories?
Among the meats, steak is typically the lowest at about 150 calories per scoop. Sofritas is similar in calories but lower in protein.
Is sofritas vegan?
Sofritas is a plant-based tofu product, but whether it fits a strict vegan diet depends on how you define it and on local preparation. Ask the staff and review the official ingredient information.
Can I get a double protein?
Most locations let you add a double portion for an extra charge. The charge varies by store, so check the app before you pay.
Does the veggie option have any protein?
The veggie choice simply means you skip the protein scoop. You can still get protein from beans, which provide about 8 grams per serving.
Do these numbers change?
They can. Chipotle may change recipes or serving sizes, so compare our figures against Chipotle's nutrition calculator whenever precision matters.