Chipotle Ingredients Glossary

Q: What is carnitas at Chipotle?

Carnitas is Chipotle's braised pork shoulder. The pork is slow-cooked in its own juices with bay leaves, juniper berries, thyme, garlic, and black pepper until tender, then shredded. 210 calories and 23g protein per serving. Gluten-free, dairy-free.

Q: What is Sofritas at Chipotle?

Sofritas is Chipotle's plant-based protein, made from organic crumbled tofu braised with chipotle chilis, roasted poblano peppers, tomato paste, and spices. It's vegan, vegetarian, and gluten-free. 150 calories and 8g protein per serving. See our complete Sofritas guide.

Q: What is barbacoa at Chipotle?

Barbacoa is Chipotle's spicy shredded beef, made from beef shoulder braised with chipotle chilis, cumin, cloves, garlic, oregano, and lime juice. 170 cal, 24g protein per serving. Spicy and rich — a middle-ground protein between chicken (milder) and carnitas (fattier).

Q: What is Chicken al Pastor at Chipotle?

Chicken al Pastor is pineapple-marinated, spicy chicken. The marinade includes pineapple juice, morita and guajillo peppers, achiote, cumin, and garlic — giving a sweet-spicy-smoky flavor. 190 cal, 25g protein. Sometimes a limited-time offering; check availability at your location.

Q: What is carne asada at Chipotle?

Carne asada is Chipotle's grilled, lime-chipotle marinated steak (typically hanger or skirt steak). Cubed/strip-style, with a signature citrus-chili flavor. 250 cal and 29g protein — the highest-calorie protein option on the menu.

Q: What cheese does Chipotle use?

Chipotle uses a Monterey Jack and white cheddar blend as their standard shredded cheese. For their dipping queso, they use Queso Blanco — a white queso made from aged white cheddar, queso fresco, milk, cream, and roasted poblanos. See our cheese guide for more details.

Q: What kind of rice does Chipotle use?

Chipotle serves long-grain white and brown rice, both cooked with cilantro, lime juice, salt, and a bay leaf. No butter — cooked with rice bran oil. Both varieties are vegan, gluten-free, and dairy-free. A cauliflower rice option is also available at most locations for low-carb eaters.

Q: What kind of steak does Chipotle use?

Chipotle's steak is typically top round (a cut of beef round), marinated in chipotle chili, rice bran oil, cumin, garlic, oregano, and salt. Grilled in small batches during service. Carne asada uses a different cut (usually hanger or skirt) with a more citrus-forward marinade.

Q: What is Chipotle sauce?

If someone says "Chipotle sauce," they usually mean the Chipotle-Honey Vinaigrette — the house salad dressing. Ingredients include honey, red wine vinegar, rice bran oil, apple juice concentrate, chipotle chili, and garlic. 220 calories, 16g fat, 12g sugar per serving. Vegetarian but not vegan (contains honey). Note: on social media, "chipotle sauce" sometimes refers to a mayo-based chipotle dressing — that's not on Chipotle's actual menu.

Q: Are Chipotle beans cooked with pork or lard?

No. Chipotle's black and pinto beans are 100% plant-based — cooked with onions, garlic, olive oil, bay leaves, salt, and spices. No pork, no lard, no animal stock. Safe for all vegetarians and vegans.

By the Chipotle Nutrition Calculator team · 12 min read · Last updated: April 2026

Every ingredient Chipotle serves, explained in plain English. Wondering what carnitas actually is? What's in sofritas? What kind of rice do they use? This glossary covers every item on the menu with how it's made, nutrition facts, allergens, and what it pairs best with.

Quick Navigation

Proteins — Chicken, Steak, Carnitas, Barbacoa, Carne Asada, Pollo Asado, Chicken al Pastor, Sofritas, Plant-Based Chorizo
Rice & Beans — White Rice, Brown Rice, Cauliflower Rice, Black Beans, Pinto Beans
Tortillas & Shells — Flour Tortilla, Soft Corn, Crispy Corn, Quesadilla Tortilla
Salsas & Sauces — All 4 salsas + Chipotle-Honey Vinaigrette
Dairy & Toppings — Cheese, Sour Cream, Queso Blanco, Guacamole
Vegetables & Greens — Fajita Veggies, Romaine, Supergreens
Chips

Proteins

Chicken

What it is: Boneless, skinless chicken thighs marinated in chipotle chili, rice bran oil, cumin, garlic, oregano, salt, and black pepper. Grilled in small batches throughout the day.

Nutrition: 180 cal, 32g protein, 7g fat, 0g carbs, 310mg sodium per serving (~4 oz).

Key traits: Highest protein-per-calorie on the menu. Gluten-free, dairy-free. Always the default recommendation for anyone building a macro-focused meal.

Best on: Bowls, salads, tacos. Works in any format. See high-protein guide for macro builds.

Steak

What it is: Marinated top round or similar cuts, grilled to order. Marinade is chipotle chili, rice bran oil, cumin, garlic, oregano, salt, and pepper (same as chicken).

Nutrition: 150 cal, 21g protein, 6g fat, 1g carbs, 330mg sodium per serving.

Key traits: Tied for leanest protein (150 cal). Lower protein than chicken but fewer calories too. Works for keto, paleo, gluten-free.

Carnitas

What is carnitas at Chipotle? Carnitas is braised pork shoulder, slow-cooked in its own juices with bay leaves, juniper berries, thyme, garlic, and black pepper. The name "carnitas" means "little meats" in Spanish — the pork is cooked until tender, then shredded.

Nutrition: 210 cal, 23g protein, 12g fat, 0g carbs, 450mg sodium per serving.

Key traits: Higher fat than chicken or steak (12g vs 6-7g). Rich, savory flavor. Gluten-free, dairy-free. Keto-compatible but calorie-dense.

Best on: Burritos, bowls. Works great with corn salsa and cilantro-lime rice.

Barbacoa

What is barbacoa at Chipotle? Barbacoa is spicy shredded beef, made from beef shoulder braised with chipotle chilis, cumin, cloves, garlic, oregano, and lime juice. Shredded after cooking to pulled-beef consistency.

Nutrition: 170 cal, 24g protein, 7g fat, 2g carbs, 530mg sodium per serving.

Key traits: Good protein-to-calorie ratio. Spicy and smoky flavor. Gluten-free, dairy-free.

Best on: Bowls and burritos where the sauce can mix in. Not ideal for dry formats like crispy corn tacos.

Carne Asada

What is carne asada at Chipotle? Carne asada is grilled steak with a signature lime-chipotle marinade, served in cubed/strip form. The cut is typically hanger or skirt steak. Marinated with chipotle, lime, garlic, cumin, salt, and black pepper.

Nutrition: 250 cal, 29g protein, 14g fat, 1g carbs, 380mg sodium per serving.

Key traits: Highest-calorie protein option (250 cal). Strong flavor; some love it, some find it over-seasoned. Gluten-free, dairy-free.

Best on: Bowls, burritos, salads. Pairs well with corn salsa and brown rice.

Pollo Asado

What is Pollo Asado at Chipotle? Pollo Asado is a citrus-grilled chicken variant of their standard chicken — marinated in guajillo peppers, lime juice, garlic, and spices. Smokier and more citrus-forward than regular chicken.

Nutrition: 200 cal, 30g protein, 8g fat, 2g carbs, 310mg sodium.

Key traits: Slightly higher in cal and carbs than regular chicken. Gluten-free.

Chicken al Pastor

What is Chicken al Pastor at Chipotle? Chicken al Pastor is pineapple-marinated, spicy chicken inspired by the classic Mexican dish "al pastor" (which traditionally uses pork). Marinade includes pineapple juice, morita peppers, guajillo peppers, achiote, cumin, and garlic — giving it a signature sweet-spicy-smoky flavor.

Nutrition: 190 cal, 25g protein, 9g fat, 2g carbs, 480mg sodium.

Key traits: Popular when available (sometimes a limited-time offering, sometimes permanent). Gluten-free.

Sofritas

What is Sofritas at Chipotle? Sofritas is Chipotle's plant-based protein — crumbled organic tofu braised in a chipotle chili and roasted poblano sauce. Texture mimics ground meat; flavor is smoky and mildly spicy.

Nutrition: 150 cal, 8g protein, 10g fat, 9g carbs (3g fiber → 6g net), 555mg sodium.

Key traits: Vegan, vegetarian, gluten-free. Lower protein than meat options but still a real protein source. See our complete Sofritas guide.

Plant-Based Chorizo

What it is: A plant-based ground meat alternative made to mimic Mexican chorizo. Primarily pea protein-based with spices (paprika, chipotle, garlic, oregano).

Nutrition: 180 cal, 18g protein, 7g fat, 14g carbs (4g fiber → 10g net), 620mg sodium.

Key traits: Highest plant protein on the menu (18g). Vegan, gluten-free. Availability varies — sometimes a limited-time offering.

Rice & Beans

White Rice

What it is: Long-grain white rice cooked with cilantro, lime juice, salt, and a bay leaf. Cooked in water with rice bran oil (no butter).

Nutrition: 210 cal, 4g protein, 4g fat, 40g carbs (1g fiber → 39g net), 350mg sodium.

Key traits: Vegan, vegetarian, gluten-free, dairy-free. Classic cilantro-lime flavor. Highest-carb of the rice options.

Brown Rice

What kind of rice does Chipotle use? Brown rice is long-grain brown rice — same prep as white rice (cilantro-lime-salt seasoning) but nuttier flavor and more fiber. Chewier texture.

Nutrition: 210 cal, 4g protein, 6g fat, 36g carbs (2g fiber → 34g net), 190mg sodium.

Key traits: Same calories as white rice but more fiber and less sodium. Vegan, GF, dairy-free.

Cauliflower Rice

What it is: Riced cauliflower sautéed with cilantro, lime juice, and salt. A low-carb alternative to regular rice.

Nutrition: 40 cal, 2g protein, 1g fat, 5g carbs (2g fiber → 3g net), 200mg sodium.

Key traits: Keto-friendly (3g net carbs vs 34-39g for rice). Vegan, GF. Availability varies by location — ask if you don't see it.

Black Beans

What it is: Black turtle beans cooked with onions, garlic, olive oil, bay leaves, salt, and spices. No pork or lard — fully vegan.

Nutrition: 130 cal, 8g protein, 2g fat, 22g carbs (7g fiber → 15g net), 210mg sodium.

Key traits: Excellent protein and fiber. Vegan, GF. Lower net carbs than rice due to high fiber.

Pinto Beans

What it is: Pinto beans cooked similarly to black beans — onions, garlic, olive oil, bay leaves, salt, spices. No pork/lard, fully vegan.

Nutrition: 130 cal, 8g protein, 2g fat, 21g carbs (8g fiber → 13g net), 240mg sodium.

Key traits: Highest fiber at Chipotle (8g per serving). Vegan, GF.

Tortillas & Shells

Flour Tortilla (burrito size)

What it is: Large wheat flour tortilla, about 12 inches. Contains wheat flour, water, vegetable shortening, salt, sodium bisulfite (preservative), and fumaric acid.

Nutrition: 320 cal, 8g protein, 9g fat, 50g carbs (3g fiber → 47g net), 600mg sodium.

Key traits: NOT gluten-free (contains wheat). Vegan (no butter or lard). The biggest calorie "invisible add" at Chipotle.

Soft Flour Tortilla (taco size)

What it is: Smaller flour tortilla (~6 inches) used for soft-flour tacos. Same ingredients as burrito-size, just smaller.

Nutrition: 80 cal, 2g protein, 2.5g fat, 13g carbs (1g fiber → 12g net), 180mg sodium per tortilla.

Key traits: NOT gluten-free. Vegan.

Crispy Corn Taco Shell

What it is: Pre-formed crispy corn taco shells. Ingredients: ground corn, water, lime.

Nutrition: 70 cal, 1g protein, 3g fat, 10g carbs (1g fiber → 9g net), 0mg sodium per shell.

Key traits: Gluten-free, vegan, dairy-free. Lowest-calorie tortilla option.

Soft Corn Tortilla

What it is: Soft corn tortilla (~6 inches). Ingredients: ground corn, water, lime — no wheat.

Nutrition: 80 cal, 2g protein, 1g fat, 14g carbs (2g fiber → 12g net), 10mg sodium per tortilla.

Key traits: Gluten-free, vegan. Lower-sodium alternative to flour tortillas.

Quesadilla Tortilla

What it is: Extra-large flour tortilla (~13 inches) used only for quesadillas. Same ingredients as regular flour tortilla, bigger.

Nutrition: 420 cal, 10g protein, 12g fat, 65g carbs (3g fiber → 62g net), 780mg sodium.

Key traits: NOT gluten-free. The single highest-calorie tortilla. Vegan.

Salsas & Sauces

Fresh Tomato Salsa (mild)

What it is: Chopped tomatoes, red onion, cilantro, jalapeño, lime juice, salt. Chopped fresh in each restaurant daily.

Nutrition: 25 cal, 1g protein, 0g fat, 4g carbs (1g fiber), 550mg sodium.

Key traits: Vegan, GF. Highest-sodium salsa despite the "mild" label — tomatoes absorb salt.

Tomatillo-Green Chili Salsa

What it is: Medium-heat green salsa. Tomatillos (like small green tomatoes), serrano chilis, cilantro, lime juice, onion, garlic, salt.

Nutrition: 15 cal, 1g protein, 0g fat, 4g carbs (1g fiber), 260mg sodium.

Key traits: Lowest-calorie salsa at just 15 cal. Vegan, GF, dairy-free.

Tomatillo-Red Chili Salsa

What it is: Hot red salsa. Tomatillos, red chilis (guajillo, arbol), lime, cilantro, cumin, garlic, salt.

Nutrition: 30 cal, 1g protein, 0g fat, 4g carbs (1g fiber), 500mg sodium.

Key traits: Spiciest salsa at Chipotle. Vegan, GF.

Roasted Chili-Corn Salsa

What it is: Medium-sweet chunky salsa with grilled corn, roasted chili peppers, poblano, jalapeño, red onion, citrus, cilantro, and salt.

Nutrition: 80 cal, 3g protein, 1.5g fat, 16g carbs, 330mg sodium.

Key traits: Highest-calorie and highest-carb salsa. Vegan, GF. Keto trap — 16g carbs is significant.

Chipotle-Honey Vinaigrette

What is Chipotle sauce? If someone says "Chipotle sauce", they usually mean the Chipotle-Honey Vinaigrette — the house salad dressing. Ingredients: water, honey, red wine vinegar, rice bran oil, apple juice concentrate, chipotle chili, garlic, salt, and spices.

Nutrition: 220 cal, 1g protein, 16g fat, 18g carbs (12g sugar), 870mg sodium per serving.

Key traits: Vegetarian but not vegan (contains honey). Gluten-free. High-sodium and high-sugar.

💡 Other "Chipotle sauce" variations: On social media, "chipotle sauce" often refers to a mayo-based spread (chipotle peppers + mayo + lime). That's not a menu item at Chipotle Mexican Grill — that's a homemade recipe. Chipotle's actual in-store sauces are the 4 salsas + vinaigrette listed above.

Dairy & Toppings

Cheese (shredded)

What cheese does Chipotle use? A blend of Monterey Jack and white cheddar, with added cellulose (anti-caking, plant-based) and natamycin (natural mold preventer). Real cheese — no processed "cheese food."

Nutrition: 110 cal, 6g protein, 8g fat, 1g carbs, 190mg sodium per serving.

Key traits: Vegetarian (check rennet type if strict), gluten-free. See cheese guide for full details.

Sour Cream

What it is: Cultured sour cream. Ingredients: cultured pasteurized milk, cream.

Nutrition: 110 cal, 2g protein, 9g fat, 2g carbs, 30mg sodium.

Key traits: Pure dairy fat — minimal protein. Vegetarian, GF. Low sodium.

Queso Blanco

What kind of queso does Chipotle use? Queso Blanco (introduced 2020), made from aged white cheddar, queso fresco, milk, cream, roasted poblanos, chipotle peppers, and spices. Thicker and richer than the original queso it replaced.

Nutrition: 240 cal, 10g protein, 18g fat, 8g carbs, 640mg sodium per side.

Key traits: Vegetarian, GF. Separate menu item (not a free topping).

Guacamole

What it is: Hass avocados, lime juice, red onion, cilantro, jalapeño, salt. Mashed fresh in each restaurant daily — no preservatives.

Nutrition: 230 cal, 2g protein, 22g fat, 8g carbs (6g fiber → 2g net), 370mg sodium per serving.

Key traits: Vegan, vegetarian, gluten-free, dairy-free. Keto-friendly (2g net carbs). Heart-healthy monounsaturated fats. Free with the Veggie option, otherwise +$2.75 or similar.

Vegetables & Greens

Fajita Vegetables

What it is: Sautéed bell peppers (red, green) and red onion, seasoned with lime juice and salt.

Nutrition: 20 cal, 1g protein, 0g fat, 5g carbs (2g fiber → 3g net), 150mg sodium.

Key traits: Vegan, vegetarian, GF, dairy-free. Adds flavor and volume for almost zero calories. Free add-on.

Romaine Lettuce

What it is: Chopped romaine lettuce. Shredded fresh daily.

Nutrition: 5 cal, 0g protein, 0g fat, 1g carbs, 5mg sodium per serving.

Key traits: The "free volume" hack. Add as much as you want without affecting macros.

Supergreens Blend

What it is: Kale, spinach, and romaine mix (ratios vary). Sometimes advertised as "Supergreens Lettuce Blend."

Nutrition: 25 cal, 2g protein, 0g fat, 4g carbs (2g fiber → 2g net), 25mg sodium.

Key traits: More micronutrients than romaine (vitamin K, folate, iron). Vegan, GF, dairy-free.

Chips

What they are: Strips of flour-less corn tortillas fried in sunflower oil, seasoned with lime and salt. No lard or butter — vegan-safe.

Nutrition (regular bag): 540 cal, 7g protein, 25g fat, 73g carbs (6g fiber → 67g net), 650mg sodium.

Key traits: Vegan, GF, dairy-free. Deceptively high-calorie — often more cal than the bowl itself. Available in kid's (290 cal), regular (540 cal), and large (810 cal) sizes.

Ingredients by Allergen

Quick reference: which ingredients contain common allergens?

Allergen	Contains It
Wheat / Gluten	Flour tortillas (burrito, taco, quesadilla sizes)
Dairy	Shredded cheese, sour cream, Queso Blanco
Soy	Sofritas (tofu-based), Plant-Based Chorizo (pea + soy blend)
Honey	Chipotle-Honey Vinaigrette
Tree nuts	None in standard menu
Peanuts	None in standard menu
Eggs	None in standard menu
Shellfish / Fish	None in standard menu
Sesame	None in standard menu

Frequently Asked Questions

What is carnitas at Chipotle?

Carnitas is Chipotle's braised pork shoulder. The pork is slow-cooked in its own juices with bay leaves, juniper berries, thyme, garlic, and black pepper until tender, then shredded. 210 calories and 23g protein per serving. Gluten-free, dairy-free.

What is Sofritas at Chipotle?

Sofritas is Chipotle's plant-based protein, made from organic crumbled tofu braised with chipotle chilis, roasted poblano peppers, tomato paste, and spices. It's vegan, vegetarian, and gluten-free. 150 calories and 8g protein per serving. See our complete Sofritas guide.

What is barbacoa at Chipotle?

Barbacoa is Chipotle's spicy shredded beef, made from beef shoulder braised with chipotle chilis, cumin, cloves, garlic, oregano, and lime juice. 170 cal, 24g protein per serving. Spicy and rich — a middle-ground protein between chicken (milder) and carnitas (fattier).

What is Chicken al Pastor at Chipotle?

Chicken al Pastor is pineapple-marinated, spicy chicken. The marinade includes pineapple juice, morita and guajillo peppers, achiote, cumin, and garlic — giving a sweet-spicy-smoky flavor. 190 cal, 25g protein. Sometimes a limited-time offering; check availability at your location.

What is carne asada at Chipotle?

Carne asada is Chipotle's grilled, lime-chipotle marinated steak (typically hanger or skirt steak). Cubed/strip-style, with a signature citrus-chili flavor. 250 cal and 29g protein — the highest-calorie protein option on the menu.

What cheese does Chipotle use?

Chipotle uses a Monterey Jack and white cheddar blend as their standard shredded cheese. For their dipping queso, they use Queso Blanco — a white queso made from aged white cheddar, queso fresco, milk, cream, and roasted poblanos. See our cheese guide for more details.

What kind of rice does Chipotle use?

Chipotle serves long-grain white and brown rice, both cooked with cilantro, lime juice, salt, and a bay leaf. No butter — cooked with rice bran oil. Both varieties are vegan, gluten-free, and dairy-free. A cauliflower rice option is also available at most locations for low-carb eaters.

What kind of steak does Chipotle use?

Chipotle's steak is typically top round (a cut of beef round), marinated in chipotle chili, rice bran oil, cumin, garlic, oregano, and salt. Grilled in small batches during service. Carne asada uses a different cut (usually hanger or skirt) with a more citrus-forward marinade.

What is Chipotle sauce?

If someone says "Chipotle sauce," they usually mean the Chipotle-Honey Vinaigrette — the house salad dressing. Ingredients include honey, red wine vinegar, rice bran oil, apple juice concentrate, chipotle chili, and garlic. 220 calories, 16g fat, 12g sugar per serving. Vegetarian but not vegan (contains honey). Note: on social media, "chipotle sauce" sometimes refers to a mayo-based chipotle dressing — that's not on Chipotle's actual menu.

Are Chipotle beans cooked with pork or lard?

No. Chipotle's black and pinto beans are 100% plant-based — cooked with onions, garlic, olive oil, bay leaves, salt, and spices. No pork, no lard, no animal stock. Safe for all vegetarians and vegans.

What's in Chipotle guacamole?

Chipotle's guacamole is just 6 ingredients: Hass avocados, lime juice, red onion, cilantro, jalapeño, and salt. Mashed fresh daily in each restaurant. No preservatives, no dairy, no gluten. 230 cal, 22g healthy fat, 2g net carbs per serving.

Are Chipotle tortillas made with lard?

No. Chipotle's flour tortillas use vegetable shortening (soybean or canola oil), not lard. They're fully vegan. The corn tortillas are made from just corn, water, and lime — also vegan. The flour tortilla does contain wheat, so it's not gluten-free, but it is vegetarian and vegan-friendly.