Chipotle Allergen Guide

Use the calculator to build a meal that fits the strategy described in this guide.

Gluten at Chipotle

The only gluten-containing ingredient at Chipotle is the flour tortilla. All other core ingredients — rice, beans, proteins, salsas, cheese, sour cream, guacamole, and lettuce — are naturally gluten-free. However, Chipotle prepares food on shared surfaces, which means cross-contact is possible. People with severe gluten intolerance or coeliac disease should be aware of this risk and communicate directly with staff.

Dairy at Chipotle

Dairy-containing ingredients at Chipotle are: cheese (queso fresco), sour cream, and queso blanco. All proteins, rice, beans, salsas, guacamole, lettuce, and fajita veggies are dairy-free. A dairy-free order: choose any protein, rice, beans, any salsa, guacamole, and lettuce. Skip cheese, sour cream, and queso.

Soy at Chipotle

Sofritas (tofu) contains soy. The soybean oil used in cooking is highly refined and does not typically trigger soy allergies in most people, but those with severe soy allergies should verify with the restaurant. All meat proteins (chicken, steak, carnitas, barbacoa) do not contain intentional soy ingredients.

Nuts at Chipotle

Chipotle does not use tree nuts or peanuts as ingredients. However, their facilities and supply chains are not certified nut-free. For those with severe nut allergies, cross-contamination risk exists. Check Chipotle's current allergen PDF for the most up-to-date information.

Quick Tips

→Flour tortilla is the only gluten source — a bowl eliminates it entirely
→Skip cheese and sour cream for dairy-free
→Skip sofritas for soy-free
→Always check Chipotle's official allergen PDF as ingredients can change

Build Your Meal

Use the calculator below to see exact calories and macros for your specific order.

Calories

Protein

Carbs

Fat

Protein0g

Carbs0g

Fat0g

Fiber0g

White Rice

210 cal · 4g P · 44g C · 3g F

Brown Rice

210 cal · 5g P · 44g C · 3g F

Salad Base (Romaine)

20 cal · 1g P · 4g C · 0g F

Flour Tortilla (Burrito)

320 cal · 8g P · 49g C · 9g F

Soft Corn Tortillas (3)

195 cal · 4g P · 39g C · 2g F

Crispy Corn Tortillas (3)

210 cal · 3g P · 33g C · 8g F