Chipotle’s quesadillas are a popular menu item, but how healthy are they really? With high amounts of calories, fat, and sodium, Chipotle’s quesadillas may not be the best option for those looking to eat healthy. However, with some modifications and smart choices, it is possible to enjoy Chipotle’s quesadillas without completely derailing your diet.
Are Chipotle Quesadillas High in Calories?
Yes, Chipotle’s quesadillas are very high in calories. A standard chicken quesadilla with cheese contains 770 calories. For comparison, the recommended daily calorie intake for most adults is around 2,000 calories. So that one quesadilla contains over a third of the calories you should eat in a whole day!
Chipotle’s steak quesadillas are even higher in calories, containing 850 calories in just one quesadilla. The barbacoa and carnitas quesadillas contain 800 calories each.
So in terms of calories alone, Chipotle’s quesadillas are not a great option if you are trying to watch your calorie intake. Just one quesadilla could bust your daily calorie budget.
Are Chipotle Quesadillas High in Fat?
In addition to being high in calories, Chipotle quesadillas are also very high in fat. The chicken quesadillas contain 39g of fat, which is 60% of the recommended daily value. Over half of those fat grams come from saturated fat, which should be limited as part of a healthy diet.
The steak quesadillas are even higher in saturated fat with 23g, which is 115% the daily recommended value. The carnitas and barbacoa quesadillas both contain around 20g of saturated fat per quesadilla.
Eating high amounts of saturated and trans fats has been linked to increased LDL (“bad”) cholesterol levels, raising the risk for heart disease and stroke. So the high amounts of saturated fat in Chipotle’s quesadillas are concerning from a health standpoint.
Do Chipotle Quesadillas Contain a Lot of Sodium?
Chipotle quesadillas are alarmingly high in sodium as well. A single chicken quesadilla contains 1570mg of sodium. That is almost 70% of the daily recommended sodium intake in just one menu item!
The steak quesadillas are the worst, with 1760mg of sodium each. The carnitas and barbacoa quesadillas contain around 1600mg sodium each.
Consuming high amounts of sodium has been linked to high blood pressure, which is a major risk factor for heart disease and stroke. The American Heart Association recommends no more than 2300mg of sodium per day, so a single Chipotle quesadilla sends you well past that limit.
Nutritional Info for Chipotle Chicken Quesadilla
| Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|
| 770 | 39 | 23 | 1570 |
Nutritional Info for Chipotle Steak Quesadilla
| Calories | Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|
| 850 | 42 | 25 | 1760 |
How Do Chipotle Quesadillas Compare to Other Menu Items?
Chipotle’s massive burritos tend to get all the attention, but how do the quesadillas compare nutritionally to burritos and other menu items?
In general, quesadillas tend to be lower in carbs but much higher in fat compared to burritos and bowls. A chicken burrito contains around 1000 calories compared to 770 calories in a chicken quesadilla. However, the quesadilla has nearly double the amount of fat and saturated fat.
Quesadillas also tend to be significantly higher in sodium compared to burritos and bowls with the same fillings. While still high in sodium, burritos and bowls range from 1000-1200mg compared to over 1500mg in quesadillas.
So while quesadillas may be lower in carbs and calories than burritos, their extremely high amounts of fat and sodium make them an overall less healthy option. Burritos and bowls with lean fillings like chicken, barbacoa, or carnitas are better options.
Tips for Making Chipotle Quesadillas Healthier
While Chipotle’s standard quesadillas may derail your diet, there are some easy ways to modify them to be healthier:
– Choose chicken, barbacoa, or carnitas as fillings. These are leaner meats than steak or chorizo.
– Opt for a kids size quesadilla. At 390 calories and 15g fat, it’s less than half the size of a regular one.
– Load up on veggies. Add tomato salsa, fajita veggies, and lettuce to add nutrients and volume.
– Ask for a whole wheat tortilla. It contains more fiber with slightly fewer calories.
– Skip the chips and opt for a side salad instead. You’ll avoid an additional 300 calories and 15g fat.
– Avoid extra cheese, sour cream, and guacamole as add-ons. These all significantly increase calories and fat.
– Ask for a quesadilla “fresco style” to remove cheese, sour cream, and guac. This cuts nearly 200 calories and 15g fat.
– Use hot salsa instead of high-fat cheese as the main flavoring. Salsa adds lots of flavor for just 5-10 calories per serving.
Healthiest Ways to Order a Chipotle Quesadilla
Here are some of the healthiest ways you can order a Chipotle quesadilla while keeping calories, fat, and sodium in check:
– Chicken quesadilla, kids size, with lettuce and tomato salsa
– Barbacoa quesadilla, full size, with fajita veggies, lettuce, fresh tomato salsa, and hot salsa
– Chicken quesadilla, full size, fresco style (no dairy), with fajita veggies, lettuce, tomato salsa, hot salsa
– Carnitas quesadilla, kids size, with tomato salsa, lettuce, and side of black beans
These versions contain between 350-550 calories, 10-20g fat, and around 1000mg sodium. While not exactly “low” in any of these, it’s a much more diet-friendly quesadilla order compared to the standard versions.
Healthier Alternatives to Chipotle Quesadillas
If you want to steer clear of Chipotle’s high-calorie quesadillas altogether, here are some healthier menu options:
– Burrito bowl with chicken, brown rice, black beans, fajita veggies, tomato and corn salsas
– Burrito with carnitas, brown rice, lettuce, salsa, and cheese on the side
– Salad with chicken, black beans, fajita veggies, salsa, and guacamole on the side
– Soft tacos with chicken or barbacoa, lettuce, salsa, and a side of black beans
These options all provide plenty of flavor and satisfaction, while containing around 500-700 calories with much less fat and sodium compared to quesadillas.
Healthiest Chipotle Menu Items
If you want to make the healthiest choices at Chipotle, here are some of the best low-calorie, lower-fat options:
Fillings:
– Chicken
– Barbacoa
– Carnitas
– Sofritas (tofu)
Bases:
– Lettuce or salad mix
– Brown rice
– Cauliflower rice
Toppings:
– Fajita veggies
– Tomato salsa
– Hot salsa
– Corn salsa
– Black beans
– Guacamole (go easy, it’s high calorie)
Avoid:
– Flour tortillas
– Cheese
– Sour cream
– Chips
Following these simple guidelines can help you put together a tasty burrito, bowl, salad, or taco with around 500-700 calories and way less fat and sodium than a quesadilla.
Are There Any Health Benefits to Chipotle Quesadillas?
Chipotle quesadillas are high in calories, fat, and sodium, so they aren’t the most nutritious choice. However, they do contain a few health benefits:
– Protein: Fillings like chicken, steak, and barbacoa provide muscle-building protein. A quesadilla contains around 30-40g protein.
– Vitamin B12: The cheese provides vitamin B12, which supports red blood cell formation and neurological function.
– Calcium: The cheese also provides around 20% of the daily value for calcium, a mineral important for bones.
– Iron: Meat fillings provide iron, which aids in transporting oxygen in the blood to your tissues and muscles.
– Fiber: Fillings like carnitas and barbacoa along with a whole wheat tortilla provide a small amount of satiating fiber.
So while Chipotle’s quesadillas aren’t a nutritional rock star, they do contain important vitamins, minerals, fiber, and protein when traditional fillings and a whole wheat tortilla are chosen.
Conclusion
Chipotle’s quesadillas are high in calories, sodium, and saturated fat, so they aren’t the healthiest choice on the menu. However, with smart modifications and substitutions, it’s possible to enjoy a quesadilla without sabotaging your diet. Stick to lean fillings like chicken or barbacoa, load up on veggie toppings, and avoid extra cheese and sour cream. Alternatives like burrito bowls, salads, and soft tacos can also help you get all the delicious flavors of Chipotle while maintaining better nutrition. So with a few adjustments, you can still get your quesadilla fix at Chipotle without the massive dose of calories, fat, and sodium of their standard versions.
