Quick Answer
Chipotle’s guacamole and chips are high in calories. A serving of Chipotle guacamole contains 230 calories. Their chips contain 340 calories per serving. So a typical order of guacamole and chips at Chipotle contains about 570 calories total. However, the exact calorie count can vary depending on the serving size.
Calories in Chipotle Guacamole
Chipotle’s guacamole is made fresh in store daily using Hass avocados, lime juice, cilantro, onion, jalapeño peppers, and salt. It contains approximately 230 calories per 4 oz serving according to the Chipotle website nutrition information.
Here is a breakdown of the calories in 4 oz of Chipotle guacamole:
| Ingredient | Calories |
|---|---|
| Avocado | 160 |
| Onion | 10 |
| Jalapeño | 5 |
| Cilantro | 1 |
| Lime juice | 4 |
| Salt | 0 |
| Total | 230 |
As you can see, the majority of calories in Chipotle guacamole come from the avocado. A 4 oz serving of avocado packs about 160 calories and 15 grams of fat.
The other ingredients – onion, jalapeño, cilantro, lime juice, and salt – add minimal calories. So the calorie count of guacamole is largely dependent on the amount of avocado.
Calories in Chipotle Chips
Chipotle’s tortilla chips also pack a caloric punch. According to the nutrition info, a serving of Chipotle chips contains 340 calories.
Here’s an overview of the nutrition facts for Chipotle chips:
| Serving Size | 2 oz (about 14 chips) |
|---|---|
| Calories | 340 |
| Fat | 18g |
| Carbs | 42g |
| Protein | 3g |
As you can see, a 2 oz serving of chips packs 340 calories, most of which come from fat and carbs.
The high calorie count is because Chipotle’s tortilla chips are fried in oil. The frying process adds a significant amount of calories.
An ounce of tortilla chips typically contains about 150-170 calories before frying. But after deep frying, that number jumps to 170-200 calories per ounce. So those 140 fried chips deliver a hefty dose of calories and fat.
Calories in Guac and Chips
Now that we know the calorie counts for guacamole and chips separately, we can estimate the total for a typical order of guac and chips from Chipotle.
A standard order usually includes:
– 4 oz scoop of guac: 230 calories
– 2 oz serving of chips: 340 calories
So a total order of guac and chips at Chipotle contains about 570 calories.
However, this can vary depending on the serving sizes. Some people may opt for a larger portion of chips, which would increase the calorie count. A bigger scoop of guacamole would also add more calories.
It’s also worth noting that Chipotle employees don’t actually weigh out exact 2 oz servings of chips. They simply grab a handful, which means portions may vary.
Here’s a breakdown of the total calories with larger portion sizes:
| Order | Total Calories |
|---|---|
| 4 oz guac + 2 oz chips | 570 |
| 4 oz guac + 3 oz chips | 680 |
| 6 oz guac + 2 oz chips | 750 |
| 6 oz guac + 3 oz chips | 860 |
As you can see, choosing larger portions can add a couple hundred extra calories to your meal.
Ways to Make Your Guac and Chips Order Healthier
While guacamole and tortilla chips make a tasty combo, the calorie count can quickly climb with larger portions. Here are some ways to enjoy guac and chips from Chipotle while reducing the calorie impact:
– Stick to the standard 4 oz guac and 2 oz chips portions. This keeps your meal around 570 calories. Going up a size on both can add almost 300 more calories.
– Ask for a cup of salsa on the side instead of chips. Salsa contains just 20 calories per 2 oz serving.
– Order a salad with guacamole on top instead of chips. Load up on veggies and skip the chips to slash the calories.
– Choose a bowl with half guacamole and half salsa to cut about 100 calories compared to guac and chips.
– Split a side of chips and guacamole with a friend instead of getting your own. This cuts the calories in half.
– Replace starchy chips with veggie sticks like carrots and jicama. You’ll save about 200 calories with this swap.
– Get a chicken bowl with a side of guac instead of chips and guac. Fill up on protein and veggies.
– Opt for the salad without guac and enjoy a few chips on the side instead.
Healthy Homemade Guacamole
You can also make healthier guacamole at home. By using fresh ingredients and controlling portions and add-ins, you can lighten up your guac calories. Here’s a recipe for healthy homemade guacamole:
Ingredients:
– 2 medium Hass avocados
– 1 lime, juiced
– 1/4 cup diced onion
– 2 Roma tomatoes, diced
– 1 jalapeño pepper, finely chopped
– 1 garlic clove, minced
– 1/4 cup fresh cilantro, chopped
– 1/4 teaspoon ground cumin
– Salt and pepper to taste
Instructions:
1. Mash avocados in a bowl until creamy and smooth.
2. Stir in lime juice immediately to prevent browning.
3. Add onion, tomatoes, jalapeño, garlic, cilantro, and cumin.
4. Season with salt and pepper.
5. Enjoy with veggie sticks, low-fat chips, or whole grain crackers.
This homemade version maximizes the fiber and nutrients from fresh vegetables. It also contains less oil and sodium than restaurant guacamole.
Conclusion
Chipotle’s combo of guacamole and tortilla chips packs a caloric punch, with about 570 calories total in a standard order. The fresh guacamole delivers most of its calories from healthy fats in the avocado. Meanwhile the deep fried chips provide a hefty dose of refined carbs and fat.
Sticking to reasonable portions or swapping in veggie sticks can help reduce the calorie count of this popular appetizer. And making your own fresh guacamole at home gives you full control over the ingredients.
So go ahead and enjoy your guac and chips – just be mindful of portions and accompaniments to keep your healthy eating on track.
