People across America love Chipotle for its fresh ingredients, build-your-own meal menu style, and generous portions, and you may be one of them.
But if you’re also someone who’s following a low-sodium diet or keeping an eye on their sodium levels, can you enjoy a meal at Chipotle? The answer is yes and no.
Keep reading to find out which items and ingredients you can order at Chipotle that fall within a low-sodium range.
Lower-sodium food and drink choices at Chipotle
Every single food menu item you can build and order at Chipotle is made from a selection of 53 real ingredients, all of which are prepared fresh. But while the national fast-casual Mexican restaurant boasts real and fresh ingredients, unfortunately not many of those ingredients are low in sodium.
What’s considered low in sodium, exactly? The nutritional amount defined as “low sodium”, as far as what’s approved by the FDA, is 140 mg per serving – or even better, if you’re sticking to a low-sodium diet a good guideline is to try to keep each serving of food at or below 5% of the Daily Value (which is 2,300 mg per day).
All of Chipotle’s meat and protein options (even the fajita vegetables) contain too much sodium to make the list, and because one flour tortilla is very high in sodium, that rules out any burritos. While salads or tacos could be a good choice, unfortunately most of Chipotle’s mix-in ingredient options, from beans and rice to cheeses and salsas, are also too high in sodium to make the cut.
That said, there are a handful of ingredients on the Chipotle menu that fall under 140 mg per serving. The problem is that it may be a challenge to make yourself a meal out of these a-la-carte items. Chipotle’s crispy corn tortillas and romaine lettuce contain no sodium, and the supergreens salad mix and sour cream are both very low in sodium.
One workaround is that there are a few items you can order from the kids menu, which when offered in smaller portions will keep the sodium amount to that lower threshold.
There’s more wiggle room when it comes to drinks, with virtually all of the fountain and bottled beverages offered at Chipotle falling under 140 mg. Chipotle’s Iced Tea and Sweet Tea are both great drink options with 0 mg of sodium, and there are several lemonades and agua frescas on the menu that are very low in sodium.
Below is the complete list of food and drink items at Chipotle that qualify as lower-sodium choices. We’ve indicated the sodium amount per serving, as well as the portion size that number refers to.
| Food Item | Sodium Amount | Portion Size |
| Crispy Corn Tortilla | 0 mg | 1 tortilla |
| Romaine Lettuce | 0 mg | 1 oz |
| Supergreens Salad Mix | 15 mg | 3 oz |
| Sour Cream | 30 mg | 2 oz |
| Kids Cilantro-Lime Brown Rice | 95 mg | 2 oz |
| Kids Chips | 95 mg | 1 oz |
| Kids Queso Blanco | 125 mg | 1 oz |
| Drink Item | Sodium Amount | Portion Size |
| Chipotle Iced Tea | 0 mg | 32 oz |
| Chipotle Sweet Tea | 0 mg | 32 oz |
| Tractor Mandarin Agua Fresca | 5 mg | 32 oz |
| Tractor Watermelon Limeade | 10 mg | 32 oz |
| Organic Apple Juice | 10 mg | 6.75 oz |
| Tractor Berry Agua Fresca | 15 mg | 32 oz |
| Tractor Lemonade | 15 mg | 32 oz |
| Mug Root Beer | 60 mg | 32 oz |
| Maine Root Root Beer | 65 mg | 32 oz |
| Sierra Mist | 80 mg | 32 oz |
| Pepsi | 80 mg | 32 oz |
| Diet Pepsi | 100 mg | 32 oz |
| Lipton Raspberry Brisk Iced Tea | 100 mg | 32 oz |
| Coca-Cola Life | 105 mg | 32 oz |
| Coca-Cola Zero | 115 mg | 32 oz |
| Diet Coke | 115 mg | 32 oz |
| Pibb Xtra | 115 mg | 32 oz |
| Coca-Cola Classic | 120 mg | 32 oz |
| Sprite | 120 mg | 22 oz |
| Mango Orange (Blue Sky) | 120 mg | 32 oz |
| Sobe Yumberry Pomegranate | 120 mg | 32 oz |
| Organic Milk | 125 mg | 8 oz |
| Barq’s Root Beer | 130 mg | 22 oz |
| Diet Coke (Caffeine Free) | 130 mg | 32 oz |
| Lemonade (Blue Sky) | 135 mg | 32 oz |
| Mountain Dew | 140 mg | 32 oz |
| Fanta Orange | 140 mg | 32 oz |
| Minute Maid Lemonade | 140 mg | 32 oz |
| Powerade Mountain Berry Blast | 140 mg | 32 oz |
| Mello Yello | 140 mg | 32 oz |
Yes, unfortunately once you combine all of the ingredients in a Chipotle Burrito Bowl, the sodium level results in a very high amount. For example, the meat options range from 310 mg to 560 mg of sodium per serving, while rice ranges 190 mg to 350 mg and the salsas range from 260 mg to 550 mg.
Of the meat options available at Chipotle, the chicken contains the least sodium with 310 mg of sodium per serving in a 4-ounce portion. Otherwise, the fajita vegetables are the lowest-sodium protein choice at 150 mg of sodium per 2-ounce serving.
Yes, both the Chipotle Iced Tea and Chipotle Sweet Tea on the menu are sodium-free beverage options. The Tractor brand Agua Frescas and Lemonades at Chipotle also make great low-sodium choices, which all fall under 10 mg of sodium per serving.
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