Sofritas — organic tofu braised in chipotle chilies and spices — is Chipotle's only fully plant-based protein, at 150 calories, 10g fat, 9g carbs and 8g of protein per serving. A standard sofritas bowl (white rice, black beans, pico, cheese) totals 625 calories; go vegan (drop the cheese) and it's 515.
Sofritas vs the Meats, Honestly
| Sofritas | Chicken | Steak | |
|---|---|---|---|
| Calories | 150 | 180 | 150 |
| Protein | 8g | 32g | 21g |
| Carbs | 9g | 0g | 1g |
| Fiber | 3g | 0g | 0g |
| Sodium | 560mg | 310mg | 330mg |
Two honest observations. Protein-wise, sofritas is the weakest option on the line — 8g means the tofu is a flavor component, not your protein source. And at 560mg it's the saltiest protein Chipotle serves, saltier than barbacoa. Neither is a reason to skip it; both are reasons to build the rest of the bowl deliberately.
Fixing the Protein Problem
The beans are the answer. In a sofritas bowl, black or pinto beans aren't a side — they're half your protein:
- The vegan protein bowl: sofritas, brown rice, double black beans, fajita veggies, pico, green salsa = 735 calories, 27g protein, 17g fiber. That fiber number beats anything the meat-eaters are getting.
- The light vegan bowl: sofritas, lettuce, fajita veggies, both tomatillo salsas, guac = 450 calories, 12g protein and genuinely satisfying because the guac carries it.
Is Sofritas "Healthy"?
It's tofu braised in a flavorful sauce — moderate calories, some plant protein, meaningful fiber, and a lot of sodium. Paired with beans it makes a legitimately well-rounded vegan meal; paired with white rice and queso it's just another 900-calorie order. Same as everything at Chipotle: the ingredient isn't the verdict, the build is. See the veggie bowl guide for the other plant-based route, and the sodium chart if the 560mg gave you pause.
Want your exact number? Build this order in our free Chipotle calorie calculator — it handles double meat, half portions, sides and drinks, then gives you a copyable summary for your tracking app.
Data sources: Chipotle Mexican Grill published nutrition data (standard serving sizes) and FDA Daily Values (2,000-calorie reference diet). Figures reflect standard portions; served portions vary — see our accuracy guide and full methodology. Spotted an outdated number? Tell us and we'll verify and fix it.
Written by the chipotle-nutritioncalculator.com editorial team
We build and maintain the calculator on this site and write every guide from the same dataset it runs on: Chipotle's published per-serving nutrition data, cross-checked against Chipotle's official nutrition calculator. We're macro-trackers, not dietitians — we tell you exactly how we source and verify every number, and we correct errors when readers flag them.