Chipotle Mexican Grill is a popular fast casual restaurant chain known for its burritos, tacos, bowls, and salads. One of the most popular menu items is the chips and guacamole. Guacamole is a creamy avocado-based dip that pairs perfectly with freshly made tortilla chips. However, many health-conscious customers wonder just how many calories are in this tasty snack. In this article, we will break down the calorie count of Chipotle’s chips and guac to help you make an informed decision.
Calories in Chipotle Chips
Chipotle’s chips are made from organic corn tortillas that are fried in canola or sunflower oil and seasoned with a blend of sea salt. A standard side serving of chips contains 230 calories. The calorie breakdown is as follows:
| Chipotle Chips (1 serving) | Calories |
|---|---|
| Total Fat | 12g |
| Saturated Fat | 1.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 280mg |
| Total Carbs | 26g |
| Dietary Fiber | 2g |
| Sugars | 0g |
| Protein | 2g |
As you can see, the chips are high in fat and carbs, and contain 290 calories per serving. The fat content comes from the frying process, while the carbs come from the corn tortillas. However, Chipotle uses healthier unsaturated fats like canola and sunflower oil instead of saturated fats for frying. The chips are also low in sugars and contain 2 grams of fiber. The protein provides minimal benefits. Overall, while the chips are not a low-calorie food, the quality of their ingredients is better than typical fast food chains.
Calories in Chipotle Guacamole
Chipotle makes their famous guacamole fresh in-store each day. Their recipe contains fresh Hass avocados, onion, jalapeño, cilantro, and lime. A 2-ounce side order of guac contains 230 calories. Here is the full nutrition breakdown:
| Chipotle Guacamole (2 oz) | Calories |
|---|---|
| Total Fat | 20g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 115mg |
| Total Carbs | 8g |
| Dietary Fiber | 6g |
| Sugars | 1g |
| Protein | 2g |
The high calorie and fat content comes primarily from the avocados. A serving of guacamole provides nearly a third of your daily recommended fat intake. The monounsaturated fats found in avocados are considered a healthy type of fat, but they’re still very calorie dense at 120 calories per ounce. Guacamole also contains a significant amount of fiber, mainly from the avocados as well. It has a small amount of protein and is low in sugar. When eaten in moderation, guacamole can be part of a balanced diet.
Total Calories in Chips and Guac
When combined together, a regular side order of chips and guacamole at Chipotle contains:
| Chipotle Chips & Guac | Calories |
|---|---|
| Chips | 230 |
| Guacamole | 230 |
| Total Calories | 460 |
So the total calorie count for a standard side of chips and guac is 460 calories. While this seems high, it would satisfy about 23% of a 2,000 calorie daily diet. When enjoyed with a lighter entree like a salad or veggie bowl, chips and guac can be a reasonable splurge. Just be mindful of portion sizes, as guacamole is easy to overeat.
Ways to Reduce Calories
If you want to lighten up your chips and guac order, here are some tips to reduce the calorie count:
- Ask for a smaller side of chips or guac
- Order a kids size guac or chips
- Choose fresh tomato salsa instead of guacamole
- Ask for lettuce wraps instead of chips
- Order a salad with half guacamole as topping
- Share your order with a friend
Using these tricks can help cut the calorie count in half. You can also boost the nutrition by getting extra veggie fillings like lettuce, salsa, and beans in your meal.
Health Benefits of Chips and Guac
Despite the high calorie content, chips and guacamole do have some nutritional value:
- Healthy fats – Guacamole contains monounsaturated and polyunsaturated fats from the avocados, which can improve cholesterol.
- Fiber – Guacamole provides 8% of your daily fiber needs per serving.
- Vitamins & minerals – Guacamole delivers vitamins C, E, K, folate, potassium, and phytonutrients.
- No trans fat – Chipotle cooks chips in healthier unsaturated oils instead of hydrogenated oils.
- No cholesterol – Both chips and guac are cholesterol-free.
So while high in calories, guacamole does provide key nutrients thanks to the fresh avocados. The fiber helps promote satiety and gut health. When paired with other veggies, chips and guac can be part of an overall well-balanced fast casual meal.
Low Calorie Substitutes
If you want to mimic the creamy texture of guacamole without all the calories, try one of these lower calorie subsitutes:
- Mashed chickpeas or white beans
- Silken tofu
- Fat-free plain Greek yogurt
- Cottage cheese
- Mashed banana
- Avocado powder
Mix any of the above with seasonings like cumin, garlic powder, salt, pepper, lime juice, and cilantro to replicate the flavors of guacamole. For even more savings, make your own baked tortilla chips at home by cutting corn tortillas into wedges, spraying with oil, and baking until crispy.
High Protein Alternatives
If you want a more filling snack, swap chips and guacamole for one of these high protein options at Chipotle:
- Chicken or steak salad
- Barbacoa or carnitas bowl with beans
- Burrito bowl with extra meat
- Vegetarian bowl with sofritas (tofu)
- Quesadilla with chicken, steak, or sofritas
Aim for at least 20-30 grams of protein in your meal to optimize satiety. The fiber from brown rice, beans, veggies, and salsas will further help fill you up. While not as exciting, a protein-focused meal will keep you fuller for longer after eating.
Portion Control Tips
Practicing portion control is key when ordering a high calorie snack like chips and guacamole. Here are some tips:
- Ask for a side of guac instead of extra
- Get a half portion of chips
- Use a small spoon to portion out guacamole
- Don’t drink your calories; stick with water
- Pre-portion your snack into a bowl instead of eating directly from the bag
- Savor each bite instead of absentmindedly munching
- Stop eating when you feel satisfied, not overly full
Being mindful while enjoying your food and listening to hunger cues can make a big difference in calories. Splitting your order with a friend helps ensure you don’t overeat.
Healthy Snack Alternatives
If you want a snack with a similar savoriness to chips and guacamole, consider these fresher, lighter options:
- Fresh vegetables with hummus
- 100 calorie popcorn pack
- Organic bean chips with salsa
- Celery sticks with almond butter
- Greek yogurt with berries
- Cottage cheese and fruit
- Hard boiled egg and whole grain toast
- Apple slices and natural peanut butter
- Edamame in the pod
Aim for snacks under 200 calories with a balanced mix of protein, fiber, and healthy fats to keep you energized and satisfied for hours after eating. You can even make easy swaps like subbing plain Greek yogurt instead of sour cream on a baked potato. With a little creativity, it’s possible to enjoy tasty snacks that align with your health goals.
Conclusion
Chipotle’s chips and guacamole provide a tasty combination of flavors and textures, but weigh in at 460 calories for a regular side order. The fresh guacamole packs most of the calories due to the high fat content from avocados. However, the monounsaturated fats found in avocados are considered heart healthy. Portion control and substituting guacamole for lower calorie items like salsa can help reduce the calorie count of your meal. While not the lowest calorie option, enjoying chips and guacamole in moderation along with other wholesome menu choices at Chipotle can be part of a balanced fast casual diet.
