• Print

Big-Time Burritos: A Popular To-Go Option

Over the past decade, we’ve seen the Mexican fast food industry grow. Restaurants like Chipotle, Qdoba, Moe’s, and other similar establishments are now sprinkled across the United States. Many tout the freshness of their ingredients and they may not have a drive-thru, but that doesn't automatically make them a better option than McDonalds or Taco Bell.

The major issue with Chipotle, Qdoba, and the like is that their featured menu item is the football-size burrito. Most other items on their menus also come in over-sized portions. You may be eating fresher meats and vegetables, and even organic cheese, but you still getting a large amount of food that may actually have more calories than a Big Mac or a Whopper.

In general, Chipotle, Qdoba and other restaurants like this are not terrible options if you are in a pinch and need to grab dinner on the run. But, you should make a serious effort to practice portion control. We suggest going in with the plan to either split your meal with a friend, or save half for lunch the next day.

So What's In a Chipotle Burrito?

We did a nutrition analysis of a Chipotle burrito with chicken, rice, black beans, lettuce, cheese, sour cream, and fresh tomato salsa so you could see what you get when you eat the entire burrito on your own:

Calories: 975
Carbohydrate: 97 g
Fiber: 13 g
Sugars: 8 g
Fat: 38 g
Saturated Fat: 18 g
Cholesterol: 185 g
Sodium: 2120 mg
Protein: 59 g

This is a much more reasonable meal if you were to split it in half with another person. Even if you were to do that, sodium and saturated fat are still quite high. Here are some ways you can build an even healthier burrito that fits into your meal plan:

• Stick to green salsa or the fresh tomato salsa. Any salsas that have corn or beans will add extra carbohydrates to your meal. If you are a Chipotle fan, the Green Tomatillo Salsa is actually the lowest in sodium, calories, and carbohydrates of all the salsa options.

• Order a burrito without the tortilla. Chipotle calls these “Burrito Bowls”. A 10-inch tortilla can easily add 250 calories to your meal, 40 grams of carbohydrate, and over 500 mg of sodium.

• Hold the chips. You already get plenty of food when you order an entree at one of these restaurants. Ordering a side of chips and guacamole will just add more calories, carbohydrates, and fat.

• Choose whole grains if available. Does your favorite burrito restaurant offer brown rice or another whole grain? Order these when possible. Whole grains do not have fewer carbohydrates or calories than refined grains, but they are higher in fiber, vitamins, and minerals.

• Go vegetarian. Most restaurants offer a vegetarian option like fajita-style vegetables. These are usually much lower in calories than chicken, beef, pork, or other meats offered.

• Choose rice or beans. These are both starchy foods, so their carbohydrates can add up quickly. It may be easier to control the carbs in your meal if you just choose one. If you don't want to choose between the two, just ask for less of each. Remember, 1/2 cup of beans has about 15 grams of carb, and 1/3 cup of rice has about 15 grams of carb.

• Be careful with high-fat, high-calorie toppings like cheese, sour cream, and guacamole. You may want to hold the cheese or ask for less on your burrito. If you can’t go without sour cream or guacamole, ask for it on the side. Use it sparingly as you eat your burrito.

• Use caution when ordering other menu items, most of these options are still served in over-sized portions. Even if you opt to order tacos or another dish, you’ll still want to ask for a to-go container so you can store half for lunch the next day.

Featured Cookbook

Cooking for Latinos with Diabetes

by Olga V. Fuste, MS, RD, CD

Take a culinary journey through Latin America! This cookbook provides over 100 recipes in both Spanish and English. From empanadas and corn dishes, to rice, beans, and hearty stews - you’ll love bringing the taste of Latin America into your home