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Chipotle Salad Calories
Salad with spicy chipotle dressing, greens, and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Chipotle Salad (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 20 g of carbs, 5 g of protein, 13 g of fat and 6.4 g of fiber. Its 130 µg of Vitamin K covers 108% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chipotle Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
220
KCAL / 200G
Carbs
20g
· 7% DV
Protein
5g
· 10% DV
Fat
13g
· 17% DV
Fiber
6.4g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 9% · Fat 54%
Chipotle Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 640 mg | 28% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 6.4 g | 23% |
| Protein | 5 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Chipotle Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 220 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (medium) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 piece (medium) | 180 g | 198 kcal |
| 1 bottle (large) | 250 g | 275 kcal |
| 1 serving (large) | 350 g | 385 kcal |
| 1 pack (jumbo) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chipotle Salad
What is a Chipotle Salad?
A Chipotle Salad is a bowl of greens and vegetables dressed with a smoky, spicy chipotle sauce. Recipes vary, and toppings such as beans, corn, avocado, or grilled chicken can make it more substantial.
Is a Chipotle Salad the same as a salad from Chipotle Mexican Grill?
Not necessarily. “Chipotle Salad” can mean a homemade salad flavored with chipotle peppers, while a salad from Chipotle Mexican Grill refers to that restaurant’s menu item. Check the recipe or menu description to see which one is meant.
What does Chipotle Salad dressing taste like?
Chipotle Salad dressing tastes smoky, tangy, and spicy, often with a creamy or oily texture. The heat can vary with the amount of chipotle pepper, while lime or lemon juice typically adds brightness that balances the smoky flavor.
How do you make Chipotle Salad dressing?
To make Chipotle Salad dressing, blend chipotle peppers with lime juice, oil, and seasonings. Add yogurt or mayonnaise for a creamier version, and start with a small amount of pepper so you can adjust the heat before dressing the greens.
What toppings go well on a Chipotle Salad?
Black beans, corn, avocado, tomatoes, red onion, and grilled chicken all work well on a Chipotle Salad. Choose toppings that balance the smoky dressing, such as creamy avocado or crisp vegetables, rather than adding several spicy ingredients at once.
How do you keep a Chipotle Salad from getting soggy?
Keep the dressing separate from the greens until you are ready to eat a Chipotle Salad. Dry washed leaves thoroughly, and store juicy toppings separately; this helps the vegetables stay crisp instead of absorbing moisture from the dressing.
Can you make a Chipotle Salad ahead of time?
Yes, you can prep a Chipotle Salad ahead by washing and cutting the vegetables and mixing the dressing separately. Assemble it just before serving, especially if it includes avocado or other ingredients that soften or discolor after cutting.
What protein goes best with a Chipotle Salad?
Grilled chicken is a popular protein for a Chipotle Salad, and black beans or roasted tofu are satisfying alternatives. Season the protein simply so it complements, rather than competes with, the smoky chipotle dressing.
Can you serve a Chipotle Salad warm?
Yes, a Chipotle Salad can include warm toppings such as grilled chicken, beans, or roasted vegetables. Add them just before serving and keep the greens cool; very hot ingredients can wilt the leaves and make the salad less crisp.
How can you make a Chipotle Salad less spicy?
Make a Chipotle Salad milder by using less chipotle pepper and adding a creamy ingredient such as yogurt to the dressing. You can also serve the dressing on the side, which lets everyone control the heat in their own portion.
Chipotle Salad Vitamins & Minerals
Vitamins
Vitamin K
130µg · 108% DV
Vitamin A
640µg · 71% DV
Vitamin C
36mg · 40% DV
Folate
110µg · 28% DV
Minerals
Sodium
640mg · 28% DV
Potassium ⭐
640mg · 19% DV
Manganese
0.36mg · 16% DV
Copper
0.14mg · 16% DV
Chipotle Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chipotle Salad
To burn the 220 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chipotle Salad?
Chipotle Salad brings leafy greens and other vegetables together with a smoky, spicy dressing flavoured with chipotle. Chipotles are smoked, dried jalapeños associated with Mexican cooking, and the salad takes that distinctive flavour into a modern, Mexican-inspired bowl rather than a single traditional recipe.
The contrast between crisp vegetables and the deep, gently fiery dressing makes it work as a light lunch or a side for grilled food. You can find similar salads on menus internationally, and at home it pairs well with beans, corn or avocado for a more substantial meal. It is vegetable-forward and provides 3.2 g of fibre per 100 g. For a lighter serving, use less dressing or serve it on the side.
How Nutritious Is Chipotle Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chipotle Salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chipotle Salad Contain Allergens?
No known major allergens
Which Diets Is Chipotle Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chipotle Salad Fat Profile
SATURATED
2.2g
MONOUNSATURATED
4.6g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.