This Chipotle protein tier list ranks every protein by how much protein you get for the calories, with taste and sodium as tiebreakers. If you want the most protein with the fewest calories, chicken is the clear S tier. Smoked brisket and sofritas land at the bottom for protein per calorie.
Chipotle Protein Tier List
| Tier | Protein | Calories | Protein | Protein per 100 Cal | Sodium |
|---|---|---|---|---|---|
| S | Chicken | 180 | 32 g | 17.8 g | 310 mg |
| A | Barbacoa | 170 | 24 g | 14.1 g | 530 mg |
| A | Steak | 150 | 21 g | 14.0 g | 330 mg |
| A | Garlic guajillo steak* | 170 | 24 g | 14.1 g | 620 mg |
| A | Carne asada* | 150 | 21 g | 14.0 g | 500 mg |
| B | Honey chicken* | 210 | 24 g | 11.4 g | 650 mg |
| B | Carnitas | 210 | 23 g | 11.0 g | 450 mg |
| C | Plant-based chorizo* | 230 | 16 g | 7.0 g | 550 mg |
| C | Smoked brisket* | 360 | 22 g | 6.1 g | 590 mg |
| C | Sofritas | 150 | 8 g | 5.3 g | 560 mg |
*Limited-time or seasonal items. They may not be on the menu right now. Check Chipotle’s current menu.
How We Ranked Them
- Protein per 100 calories decides most of the tier. More is better for cutting and lean bulking.
- Total protein per serving breaks close calls.
- Sodium is noted, since some proteins add much more salt.
S Tier: Chicken
Chicken has the most protein (32 grams) and the best ratio. It also has the lowest sodium of the main proteins. It is the default choice for high protein goals. See Chipotle chicken nutrition.
A Tier: Steak and Barbacoa
Steak has the fewest calories of the meats (150) with 21 grams of protein. Barbacoa has a bit more protein (24 grams) but more sodium. Both are great if you want something other than chicken. Compare them in steak vs barbacoa.
B Tier: Carnitas and Honey Chicken
Carnitas has good protein (23 grams) but more fat (12 grams). Honey chicken adds sugar and the most sodium of any protein here. Both fit fine if you have calories to spare. See chicken vs carnitas.
C Tier: Sofritas, Plant-Based Chorizo, Brisket
Sofritas is the main vegan protein but has only 8 grams of protein. Plant-based chorizo has more protein (16 grams) but more calories. Smoked brisket is the heaviest at 360 calories. Pick these for taste or diet needs, not for protein per calorie. See best vegan high protein order.
Best Protein by Goal
| Goal | Best Pick |
|---|---|
| Cutting | Chicken, or steak for fewer calories |
| Bulking | Double chicken, or carnitas for more calories |
| Low sodium | Chicken or steak |
| Vegan | Sofritas or plant-based chorizo, plus beans |
| Keto | Chicken, steak, barbacoa, or carnitas |
See every protein ranked by total protein in highest protein at Chipotle, or how much protein is in a full bowl in grams of protein in a Chipotle bowl.
FAQ
What is the best protein at Chipotle?
For protein per calorie, chicken. It has 32 grams of protein for 180 calories.
What is the lowest calorie protein at Chipotle?
Steak and sofritas, at about 150 calories each. Steak has much more protein.
What are the protein options at Chipotle right now?
The core options are chicken, steak, barbacoa, carnitas, and sofritas. Chipotle also brings back limited-time proteins. Check the current menu.
Build a bowl with any protein in the Chipotle protein calculator.
Nutrition numbers are estimates for one standard serving, based on publicly posted nutrition information. Portions in the restaurant vary and menus change, so check Chipotle’s official nutrition information for the latest numbers. This site is not affiliated with Chipotle Mexican Grill, Inc.