Chipotle’s chorizo is a popular menu item, but how healthy is it really? This article will examine the nutritional content and health effects of Chipotle’s chorizo to determine if it’s a smart choice or should be consumed in moderation.
Nutritional content
Let’s start by looking at the basic nutritional information for Chipotle’s chorizo based on a standard serving size of 4 ounces (113 grams):
| Calories | 370 |
| Total fat | 32g |
| Saturated fat | 12g |
| Trans fat | 1.5g |
| Cholesterol | 85mg |
| Sodium | 780mg |
| Total carbs | 2g |
| Dietary fiber | 1g |
| Sugars | 0g |
| Protein | 21g |
Right away we can see that the chorizo is very high in fat, especially saturated fat, while being low in carbs. It also contains a considerable amount of sodium. Let’s break down how these key nutrients may impact your health.
Fat
With 32g of total fat per serving, Chipotle’s chorizo contains a whopping 77% of your recommended daily intake of fat in just a single serving. The majority of this comes from saturated fat, which at 12g per serving accounts for 60% of your daily limit. Consuming too much saturated fat from red meats like chorizo has been linked to increased LDL (“bad”) cholesterol levels and a higher risk of heart disease.
Sodium
The 780mg of sodium per serving equates to 33% of your daily limit. While sodium is an essential nutrient, getting too much can increase blood pressure in some people. Those with high blood pressure or hypertension need to be especially mindful of high sodium foods like chorizo.
Carbs and protein
On the positive side, Chipotle’s chorizo is low in carbs (just 2g per serving), so it can fit into a low-carb lifestyle. It also provides a solid 21g of protein per serving. Getting enough protein is important for building and maintaining muscle mass.
How does Chipotle’s chorizo compare to other sausages?
To better evaluate the health impacts of Chipotle’s chorizo, let’s compare its nutrients to some other popular sausage options:
| Chipotle chorizo (4 oz) |
Pork breakfast sausage (1 oz) |
Chicken apple sausage (1 oz) |
|
|---|---|---|---|
| Calories | 370 | 180 | 70 |
| Total fat | 32g | 16g | 3.5g |
| Saturated fat | 12g | 5g | 1g |
| Sodium | 780mg | 380mg | 260mg |
| Carbs | 2g | 1g | 2g |
| Protein | 21g | 13g | 8g |
Serving for serving, Chipotle’s chorizo contains about 2x more calories, 2x more fat, and 2x more sodium compared to pork breakfast sausage. The fat and sodium content is significantly higher compared to chicken apple sausage. However, the chorizo does have more protein than both breakfast sausage options.
Potential health impacts
Based on its high amounts of fat, sodium and cholesterol, regularly eating Chipotle’s chorizo may potentially impact your health in the following ways:
Weight gain
At 370 calories per serving, chorizo is one of the highest calorie menu items at Chipotle. The high fat content significantly increases the calorie density. Consuming too many excess calories from any food can lead to weight gain over time, if you don’t balance it out with appropriate portion sizes and physical activity.
Increased heart disease risk
The American Heart Association recommends limiting saturated fat intake to no more than 5-6% of total calories. For a standard 2000 calorie diet that translates to about 13g per day. Just one serving of Chipotle’s chorizo provides nearly an entire day’s worth of saturated fat. High intakes are associated with elevated LDL cholesterol, atherosclerosis, heart attack and stroke.
High blood pressure
The 780mg of sodium in one serving also increases risk of high blood pressure, especially for those already at risk due to family history, age, or medical conditions. Limiting sodium intake to 2300mg per day is recommended for the general population.
Gastrointestinal issues
Some people may experience gastrointestinal distress from eating chorizo due to its high fat content. Symptoms like diarrhea, cramping, nausea or constipation are possible, especially if consumed in large quantities.
Who should avoid or limit Chipotle chorizo?
Based on its nutritional makeup, certain populations should be more mindful about limiting chorizo intake or avoiding it altogether. These include:
People with heart disease
Due to the high saturated fat and sodium content, chorizo is not heart healthy. People with a history of high cholesterol, high blood pressure, atherosclerosis, or other heart conditions should limit intake.
People with high blood pressure
The 780mg per serving of sodium is very high for those limiting sodium to control blood pressure. Other menu options with less sodium should be chosen instead.
People watching their weight
At 370 calories per serving, chorizo can quickly add excess calories. Portion sizes should be monitored and balanced with lower calorie choices.
Anyone limiting red meat
Chorizo is high in saturated fat, which led health authorities to recommend limiting red meat intake. White meat poultry, fish, legumes, or vegetarian options are healthier alternatives.
Healthier ways to enjoy Chipotle chorizo
For those who still want to indulge in the smoky, spicy flavor of chorizo in moderation, here are some tips for making healthier choices:
Get a kids size
Opt for the smaller kids size chorizo, which contains half the chorizo (2oz) and cuts the amount of fat, sodium and calories in half compared to a regular serving.
Skip the tortilla
Request your chorizo as a bowl without the tortilla to slash the carbs and calories. This also helps control portion sizes.
Load up on veggies
Balance out the chorizo’s nutrients by loading your bowl or burrito with veggies like lettuce, peppers, tomatoes, onions and salsa.
Watch the toppings
Limit extras like cheese, sour cream, guacamole and rice which can pile on additional fat and calories. Stick to salsas and vegetables as toppings.
Split your order
Consider splitting a chorizo order with a friend or eating half now and saving half for later. This can help keep portions in check.
Pair with healthier sides
If dining in, choose lower carb, lower calorie sides like black beans, tomato salsa or a side salad instead of chips.
Drink water
Help offset the sodium in chorizo by drinking extra water before, during and after your meal.
The bottom line
Chipotle’s chorizo contains high amounts of calories, fat, saturated fat and sodium per serving, while being low in carbs. This nutrient profile may potentially impact health by contributing to weight gain, increased heart disease risk, high blood pressure, and gastrointestinal issues. Moderation is key. People with certain medical conditions like heart disease, hypertension, or weight management goals should likely avoid chorizo. Those who still wish to eat it should opt for smaller portions, pair with healthier sides, load up on veggies, and balance with other better choices.
While chorizo can be incorporated into an overall healthy diet for some, it may be best limited to an occasional indulgence. Being mindful of portion sizes and getting plenty of veggies, lean proteins, whole grains, legumes, and healthy fats from other sources is important for supporting overall health.
