Chipotle sofritas calories

Chipotle sofritas is the chain's only plant-based protein — organic tofu, braised and shredded in a smoky chipotle-and-poblano adobo. It's fully vegan, and at about 150 calories with 8g of protein per scoop, it's the lightest protein on the line. A classic vegan sofritas bowl — rice, black beans, fajita veggies and salsa — runs roughly 615 calories. And guacamole is free on every sofritas order.

What's in it

Full macro breakdown

Below is where every calorie in a classic vegan sofritas bowl actually comes from, ingredient by ingredient — white rice, black beans, sofritas, fajita veggies, and a scoop each of fresh tomato and roasted chili-corn salsa. Rice and beans do the carb lifting. Sofritas brings most of the fat, and along with the beans, the bulk of the protein.

That build lands at about 615 calories, with 24g protein, 96g carbs and 18g fat, plus 15g of fiber and roughly 1,550mg of sodium. Add the free guacamole and it reaches about 845; skip the rice and eat it over lettuce, and it drops near 405. Swap any ingredient in our free Chipotle macro calculator and the totals update live.

Calorie variations

Sofritas bowl calories by build

Depending on your base and toppings, the total can swing by more than 600 calories. Here's the Chipotle sofritas nutrition for the builds people actually order — from the leanest vegan cutting bowl to the loaded burrito, each with its protein payload.

See a sofritas bowl listed at 700 or even 800 calories somewhere else? That number usually includes the free guac plus a heavier hand-scooped portion of rice. Our veggie burrito breakdown and the free macro calculator let you match your exact order, scoop for scoop.

Sofritas macros by goal

One number worth committing to memory: a sofritas scoop is 150 calories and 8g of protein. Since that's the leanest-protein scoop on the menu, anyone chasing grams should pair it with beans instead of leaning on the tofu alone.

What is sofritas, exactly?

Sofritas is Chipotle's braised-tofu protein, added in 2014 as the chain's first — and still only — plant-based option. It begins with organic tofu, shredded and simmered in a smoky adobo built from chipotle peppers, roasted poblanos, tomato, garlic, onion and a blend of spices. The braising is the whole trick. The tofu drinks up that sauce until it takes on a soft, saucy, taco-meat texture and a deep chile flavor — nothing like a plain block of tofu.

The name traces back to sofrito, the aromatic pepper-and-tomato base at the heart of a lot of Latin cooking. Every ingredient on the sofritas list is plant-based — organic tofu, sunflower oil, the chile-and-poblano adobo, tomato paste, garlic, onion, vinegar, salt and a touch of sugar — which is what makes the sofritas Chipotle serves the go-to protein for anyone eating vegan or vegetarian. For the wider meat-free playbook, our Chipotle vegetarian options guide covers every plant-based swap on the line.

Is sofritas vegan, vegetarian and gluten-free?

Yes to all three — on its own, sofritas is fully vegan, vegetarian and gluten-free, with no meat, dairy, egg or wheat. The catch is what you put around it. Rice, beans, fajita veggies, all four salsas and guacamole are plant-based, so a sofritas bowl or salad stays vegan as long as you skip the cheese and sour cream. Wrap it in a flour tortilla as a burrito and it's still vegan, just no longer gluten-free, since the tortilla contains wheat. The simplest fully vegan order on the menu? A no-cheese veggie bowl with sofritas added.

Is sofritas spicy?

Mildly. The chipotle peppers and adobo give sofritas a gentle, smoky heat — noticeable, but closer to a medium salsa than a hot one, and it fades fast. Most people who "can't do spicy" handle it fine, especially with a scoop of guacamole or fresh tomato salsa to round it off. Want more heat? The tomatillo-red (hot) salsa stacks on top nicely. Want less? Pair it with pico and extra rice. The flavor reads more smoky-tangy than fiery, which is why it wins over plenty of people who don't normally reach for tofu.

Sofritas macros: protein, carbs & sodium

Per 4 oz serving, sofritas comes in at 150 calories, 8g protein, 9g carbs, 10g fat and 3g fiber, plus 560mg of sodium and zero cholesterol. Each of those numbers tells you something about how to build around it.

Protein: 8g is the lowest of any Chipotle protein — a chicken scoop packs four times as much. That's the one real knock on sofritas, and it's an easy one to fix: double the sofritas (16g), or stack a double scoop of black beans (another 16g), to clear 30g of plant protein. Carbs: the tofu itself adds just 9g, so the carbs in a sofritas bowl come almost entirely from rice (~40g) and beans (~22g). Fat: 10g per scoop, mostly the sunflower oil it's braised in — more than chicken or steak, but still modest. Sodium: at 560mg, sofritas is the saltiest protein on the menu, so a sofritas bowl skews high here — lean on pico and tomatillo-green salsa instead of the saltier options and you'll bring it down.

Sofritas vs chicken, steak & other proteins

On calories, sofritas is a dead ringer for steak — both 150 — yet sits far below every meat on protein. Here's the honest head-to-head, per 4 oz serving, so you can see exactly what you're trading for going plant-based.

The verdict: if protein-per-calorie is the goal, the meats win easily — a chicken bowl delivers 32g to sofritas' 8g for just 30 more calories. But sofritas is the only choice that's both plant-based and cholesterol-free, and it beats richer meats like carnitas on calories and fat. Torn between the leaner reds? Our barbacoa breakdown makes the case there. Order sofritas for the plants and the flavor, then add beans if you need the grams.

How to order a sofritas bowl

You build a sofritas bowl like any other — just pick sofritas at the protein step. Start with your base (white or brown rice, half-and-half, or a bed of romaine to cut carbs), add black or pinto beans, and pile on the fajita veggies. Choose your salsas — fresh tomato, roasted chili-corn, tomatillo-green or tomatillo-red — and finish with guacamole. Here's the one move every sofritas orderer should know: guac is free on sofritas and other meat-free entrees, so you skip the roughly $2.50 upcharge it costs on a meat bowl.

Because sofritas is the lowest-protein option, the smart order doubles up. Ask for double sofritas, or keep a single scoop and add a double portion of beans — either route pushes a plant-based bowl past 30g of protein. Want the tortilla version and more vegan swaps? The veggie burrito page has them, and the full per-ingredient numbers live on our Chipotle nutrition chart.

What a sofritas bowl costs

Sofritas is priced alongside the everyday proteins, so a sofritas bowl runs about $9 to $10 in most U.S. markets — a dollar or two below a steak or barbacoa bowl, and one of the few builds where guacamole is included at no charge. That free guac is the best-value move on the menu: a $2.50 add-on for nothing, which is part of why a plant-based order stretches further than the price suggests. Prices vary by location, so check your local menu.

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