Chipotle Mexican Grill is an American fast casual restaurant chain that specializes in tacos and burritos. Two of Chipotle’s most popular menu items are their fresh chips and guacamole. But are these tasty Tex-Mex favorites actually good for you when eating at Chipotle?
Quick Answer: Chipotle’s chips and guacamole can be healthy in moderation but are high in calories, sodium, and fat. The nutritional value depends on portion size. Going easy on the chips and getting a single side of guac is a healthier option.
Chipotle’s food is generally fresher and less processed than typical fast food. But even their healthier offerings can pack a caloric punch if you overindulge. Understanding what’s in Chipotle’s chips, guacamole, and other sides will help you make better choices when building your perfect burrito bowl.
Chipotle Chips Nutrition Facts
Let’s start by looking at the basic nutrition facts for Chipotle’s chips:
Serving Size: 4.5 oz (about 60 chips)
Calories: 390
Fat: 18g
Carbs: 51g
Protein: 5g
Sodium: 330mg
A serving of Chipotle chips contains about 60 individual chips and clocks in at 390 calories. That’s approximately the same as a large order of fries from McDonald’s.
The main concern nutrition-wise is the high sodium and fat content. Each serving provides 18g of fat, which is 28% of your recommended daily value. The American Heart Association recommends limiting saturated fat intake to just 13g per day, so you’re eating over your limit with just one side order of chips.
The 330mg of sodium is also significant at 14% of the daily recommended limit. While an occasional indulgence is fine, going overboard on salty foods like tortilla chips can increase your blood pressure over time.
Ways to Make Chipotle Chips Healthier
If you want to enjoy Chipotle’s chips more nutritiously, here are some tips:
– Ask for a small side portion instead of the large chips that come with a bowl or burrito. A small side is just 2.5 oz (30 chips) with 210 calories and 10g fat.
– Order a salad instead of chips to get whole grains, veggies, beans, and lean protein.
– Choose brown rice or lettuce to dip your chips in instead of more fatty sour cream or cheese-based dips.
– Use the chips as a vessel for guacamole rather than eating them alone. The healthy fats in the guac balance out the carbs.
– Drink water instead of soda or sugary drinks to reduce empty calories.
While Chipotle’s chips can be high in sodium and saturated fat, portion control and avoiding frequent overindulgence can allow you to eat them in moderation as part of an overall healthy diet.
Nutrition Facts for Chipotle’s Guacamole
Now let’s look at the nutrition information for Chipotle’s renowned fresh guacamole:
Serving Size: 4 oz (1 side)
Calories: 230
Fat: 21g
Carbs: 12g
Protein: 2g
Sodium: 15mg
A 4 oz side order of guacamole contains 230 calories. Guacamole is lower in carbs than chips, with most of the calories coming from fat.
In particular, guacamole provides heart-healthy monounsaturated and polyunsaturated fats. A 4 oz serving contains 9g of monounsaturated fat and 2g of polyunsaturated fat. Both types provide nutrients and can improve your cholesterol when eaten in moderation.
Guacamole is also very low in sodium compared to tortilla chips, with just 15mg per serving. But the fat content is still quite high. A single side order provides nearly a third of the recommended daily value.
As with chips, reasonable portion sizes are key for getting the benefits of guacamole without going overboard on calories or fat grams.
Making Chipotle Guac Healthy
Here are some suggestions for keeping Chipotle guacamole as part of a balanced diet:
– Stick to a single 4 oz side rather than double guacamole.
– Use it as a topping for salads, chicken, or veggie bowls rather than pairing with chips.
– Choose it over higher-sodium options like sour cream or cheese.
– Enjoy the creaminess of guac by dipping carrots or celery sticks instead of chips.
– If also getting chips, dip them lightly rather than scooping hefty amounts of guacamole.
– Order a salad with guacamole instead of chips for a more nutritious meal.
When enjoyed in sensible portions, the monounsaturated fats, antioxidants, vitamins, and minerals in guacamole can provide health benefits as part of an overall healthy eating plan. But be mindful of your total calorie, fat, carb, and sodium intake for the day.
Chipotle Guac Ingredients
To understand Chipotle’s guacamole nutrition fully, it helps to look at the simple ingredients:
Hass Avocados – The main ingredient is fresh Hass avocados, which supply the healthy fats, fiber, and nutrients.
Onions – Diced red onions add crunch and flavor without significantly impacting calorie count.
Cilantro – Chopped cilantro provides phytonutrients and antioxidants.
Limes – Fresh lime juice gives guacamole its tangy zest.
Salt – A pinch of salt flavors the guac without making it high in sodium.
That’s it! The minimal ingredients are part of what makes Chipotle’s guacamole relatively nutritious compared to heavy dips and sauces. No thickeners, stabilizers, or preservatives are added.
When made traditionally from quality avocados, guacamole provides a good source of vitamin C, folate, vitamin K, and potassium. Avocados also have lutein for eye health along with various antioxidants and phytonutrients.
Are Chips and Guac Fattening?
While both chips and guacamole can be part of a healthy diet, it’s also important to address the common question of whether these dishes are fattening:
Yes, large portions of chips and guac can contribute to weight gain:
– At 60-70+ chips per serving, a large side of tortilla chips is very high in refined carbs and calories.
– The 18+ grams of fat per serving of chips is mostly from less healthy oils.
– A double side of guac totaling 8 oz or more provides over 40g of mostly saturated fat.
– Together as a snack or appetizer they can quickly add up to over 600 calories, depending on quantities.
However, reasonable portions are unlikely to spur weight gain:
– Sticking to the standard 4 oz side of guacamole keeps calories and fat in check.
– Research shows that moderate intake of avocado fat does not increase body weight.
– Using guacamole as a topping rather than dip can increase nutritional value without excess calories.
– Limiting chips to about 15-20 and watching overall calorie intake makes them less likely to impact waistline.
So while large chip and guac feasts aren’t diet-friendly, enjoying them occasionally in sensible servings can fit into any healthy eating plan.
Are Chipotle Chips Vegan?
Here is a quick rundown of whether Chipotle’s tortilla chips qualify as a vegan food option:
Yes, Chipotle’s chips served in restaurants are vegan. The ingredients are simply corn, sunflower oil or rice bran oil, and salt.
This makes their chips and guacamole one of the better vegan-friendly choices at Chipotle compared to meat, cheese, and sour cream-based menu items.
However, Chipotle does not claim their chips sold in retail outlets are certified vegan or vegetarian, likely because they are produced offsite at facilities that may process milk and other animal products. So homemade corn tortilla chips are the better option for strict plant-based diets.
But overall, the standard chips served in Chipotle restaurants can be considered vegan and animal product-free. Just avoid the optional cheese or sour cream-based dipping sauces.
Healthiest Options at Chipotle
Keeping your entire meal in balance is key for the greatest nutritional benefit when dining at Chipotle. Here are some of the best options for nutritious Chipotle orders:
Salads – Build a veggie-packed salad on a base of greens or brown rice with beans, salsa, guacamole, and grilled lean protein like chicken, steak, tofu, or carnitas. Say no to heavier dressings like ranch or crispy tortilla strips.
Burrito Bowls – Skip the large tortilla and order a bowl filled with brown rice, pinto or black beans, fajita veggies, tomato salsa, corn salsa, and grilled chicken, steak, barbacoa, or carnitas.
Soft Tacos – Opt for corn tortillas over flour and fill with fajita veggies, beans, tomato salsa, grilled chicken or steak, and a sprinkle of cheese. Keep guacamole, sour cream, and chips on the side in smaller portions.
Veggie Options – Sofritas (spicy tofu) or veggie bowls and salads are smart choices for vegetarians looking to limit meat, saturated fat, and sodium. Don’t forget the guac!
Kid’s Meals – The kid’s meal includes apple slices, carrots, organic milk or apple juice, and your choice of meat with tortilla chips and guacamole or beans and rice. It provides a healthier balance than large adult entrées.
Healthiest Ways to Eat Guacamole
If you want to enjoy guacamole as part of your healthy diet, here are the top preparation tips:
– Use it as a salad topping instead of pouring it over chips. You’ll increase nutrients and cut carbs.
– Stuff it into avocado halves rather than pairing it with tortilla chips.
– Enjoy it with fresh cut veggies like bell peppers, carrots, jicama, or broccoli florets for dipping.
– Spread it over heart-healthy sprouted grain toast or crackers rather than typical refined crackers.
– Mix in diced tomatoes, onions, spicy peppers, corn, or black beans to give it an extra nutrition boost.
– Thin it out with salsa, lime juice, or nonfat Greek yogurt for a lower-calorie “guac salsa” dip.
– Skip the deep-fried tortilla shells and opt for guacamole-stuffed sweet potatoes or baked potatoes instead.
– Use it moderately as a burger or sandwich spread in lieu of cheese or creamy sauces.
– Replace sour cream with guacamole as a topping for tacos, nachos, chili, baked potatoes, and more.
With a little creativity, it’s easy to find healthier ways to work this avocado treat into your diet. Just be mindful of portions and accompany it with plenty of fresh vegetables.
Conclusion
Chipotle’s chips and guacamole can be part of a balanced diet when enjoyed in moderation. Limit portions to a modest amount of chips and a single 4 oz side of guac. Pair them with salads, bowls, or tacos over heavy meals focused mainly on meat and refined carbs. Be mindful of your overall calorie intake for the day.
While freshly made guacamole does provide benefits from its antioxidant-rich avocados, going overboard adds excess calories, sodium, fat, and carbs. But with sensible serving sizes and the right accompanying dishes, Chipotle’s chips and guac can be a tasty part of an otherwise healthy diet. Just stick to occasional indulgences rather than making them a daily habit.
