9 Chipotle Menu Items to Skip If You Want to Eat Healthy

If you are a Chipotle fan, you are definitely not alone. Many families find themselves stopping in several times a month because the food feels fresh, flavorful, and reliably satisfying. With customizable options and bold ingredients, it is easy to see why Chipotle has become a go-to choice for quick meals.

That said, not every menu item is a great pick. Like any restaurant, some options are higher in calories, sodium, or added ingredients than they might appear at first glance. Others simply do not deliver the value or nutrition people expect. Knowing which items to skip can help you make smarter choices for yourself and your family.

Even with a few items we prefer to avoid, we still enjoy keeping an eye on Chipotle’s new offerings. In September 2025, the chain introduced a limited-time Red Chimichurri sauce, available starting September 30, 2025, adding a bold new flavor option to the menu.

In this slideshow, we break down some of the Chipotle menu items we typically avoid, along with three tasty and healthier options that are worth ordering. Click through to see whether your favorite made the list and to discover a few better choices for your next visit.

This post was updated in June 2026 to include updated information about Chipotle menu items and additional editorial enhancements.

It may seem crazy to order a taco or burrito and not get a side of chips, but they are one of the main things to avoid at Chipotle. Why? Check out the sodium content. Even if you order a small batch of chips, you're still getting about 350 milligrams of sodium. Sure, the seasoning is what makes the chips so tasty, but it's also what makes the sodium so high. Too much sodium can increase your chances of dangerous ailments like stroke, heart disease, and high blood pressure.

You don't have to order a complex meal to have an unhealthy bite. In the case of Chipotle, all you need is to order too much white rice. Chipotle's white rice contains about 350 mg of sodium per serving, and since it's not as high in nutrients and fiber as other options, it's high on the glycemic index, meaning it can cause blood sugar spikes. If you really want rice with your burrito, get it, but don't go overboard. If you're looking for an alternative, brown rice is a healthier option.

One of the most unhealthy dishes at Chipotle is the carnitas bowl. Many of the bowls that the restaurant sells are rather unhealthy, mostly due to the size and number of ingredients included in each one. The carnitas bowl can approach or exceed 1,000 calories if you add extra toppings, but a standard carnitas bowl is about 850 calories. Keep in mind that doctors recommend eating less than 3,000 calories in an entire day, so you can see how this one would be bad for you. A lot of the blame lies on the cheese, guacamole, and sour cream that are included in the dish.

While you're at it, you should also avoid the carnitas burrito if you value your health. Again, it comes down to the ingredients. Once you pack in the sour cream, cheese, and white rice, you're asking for an unhealthy option. In the end, the burrito can exceed 1,000 calories, depending on your choice of toppings and portion sizes.

It may seem contradictory, but one thing that you shouldn't order at Chipotle is the fresh salsa. Salsa on its own isn't very unhealthy. While Chipotle states that its salsas are made fresh daily in-store, some online anecdotes have questioned this, though there is no official confirmation. There's no way of confirming this, but it's something to be aware of if you're considering the salsa.

It can be tempting to order your main meal, be it a burrito or steak salad, and to also get a side of chips and guacamole, but you should be careful. If you order the large chips and the large guacamole, and you eat them all yourself, you'll be eating 1,270 calories, which is a big chunk of your daily limit. If you're going to order this item, at least share it with friends.

Chipotle has a nice selection of single sides that are great for dipping your chips. But if you're trying to lose weight or stay healthy, then the side you shouldn't order at Chipotle is the large size of the queso blanco. That dip by itself has 480 calories. That's before you add the chips to the equation. This is another side that we hope you share with friends, so you're not getting all of those calories yourself.

If you're trying to be healthy, then be careful with the salads at Chipotle. They may seem innocent at first, but when you keep adding on ingredients, it can significantly add to the calories. If you add white rice and brown rice, you'll get an additional 420 calories. Top off your salad with black beans, pinto beans, and guacamole, and suddenly, your salad isn't so healthy anymore.

Just like with the salads, you should be careful when ordering tacos because it's easy to go overboard. In many cases, the shells are the most unhealthy component. A single Chipotle crispy taco shell contains about 60-70 calories, and a soft flour tortilla taco shell contains about 80 calories. Once you start adding the meat and condiments, the calories will start to add up. If you decide to have several tacos, you may be asking for trouble.

When you're ready to start eating healthy at Chipotle, try one of the Lifestyle Bowls. There are numerous options to choose from, including the Balanced Macros Bowl, Wholesome Bowl, and the Keto Salad Bowl. These meals are specifically designed to be compatible with diets such as Whole30, Paleo, and Keto. Each Lifestyle Bowl is a little different, and you can customize a bowl to be lower in calories.

With some modifications, you can get a healthy meal out of the steak and rice burrito bowl. Steak is a great source of protein because it is essential for strengthening your bones, muscles, and skin. Plus, protein helps to regulate your immune system. This burrito bowl has 31 grams of protein, which is a good amount. Rice and beans are also good sources of fiber, but too much rice can be unhealthy. So, to rectify this issue, when you order, ask for "light rice." 

If you're a meat-eater and you want something healthy that's also a bit more substantial, then go for the steak salad. This meal includes steak, lettuce, veggies, and guacamole. This dish is tasty, and it provides a good amount of fiber and protein. Overall, the meal has about 380-420 calories, with lower carbs and fat depending on toppings. It's not the healthiest meal in the world, but if you watch what you eat the rest of the day, you'll be okay.