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Chipotle Oxalate Guide

12 menu items analyzed for oxalate content

2 Safe9 Caution1 Avoid

These are estimates based on typical preparations and standard recipes. Actual oxalate values may vary based on specific preparations, seasonal ingredients, and regional menu differences. Always check with your server about specific ingredients.

Likely Safe Options

Low oxalate — generally kidney-friendly choices

Steak Tacos

Likely Safe~9mg (5–13mg range)

Key Ingredients

flour tortillas 4.5mgsteak 1.8mgchili peppers 1.7mgcorn 0.6mg

Chips and Queso Blanco

Likely Safe~13mg (8–19mg range)

Key Ingredients

tortilla chips 12.6mg

Proceed with Caution

Moderate oxalate — pair with calcium-rich foods

Chips and Guacamole

Check Sides~22mg (13–34mg range)

Key Ingredients

tortilla chips 12.6mgavocado 5.6mgjalapeno 2.1mgred onion 1.4mgcilantro 0.5mg

Barbacoa Tacos

Check Sides~28mg (11–55mg range)

Key Ingredients

cheese 22.8mggreen chili peppers 2.5mgcorn tortillas 2.3mg

Large Chips and Fresh Tomato Salsa

Check Sides~28mg (17–42mg range)

Key Ingredients

tortilla chips 15.3mgtomato 11.2mgcilantro 0.8mgwhite onion 0.3mglime juice 0.2mg

Chicken Quesadilla

Check Sides~38mg (15–75mg range)

Key Ingredients

cheese 28.5mgflour tortilla 4.0mgavocado 3.5mgchili peppers 1.2mgcorn 0.4mg

Steak Salad

Check Sides~41mg (16–81mg range)

Key Ingredients

supergreens 26.0mgtomato 7.5mgbell peppers 4.0mgsteak 1.6mgvinaigrette 0.8mg

Chicken Salad

Check Sides~41mg (17–83mg range)

Key Ingredients

supergreens 26.0mgtomato 9.4mgavocado 3.5mgchili peppers 1.2mgvinaigrette 0.8mg

High Protein Bowl

Check Sides~46mg (18–91mg range)

Key Ingredients

cheese 22.8mgwhite rice 8.4mgtomato 7.5mgblack beans 7.0mg

Steak Quesadilla

Check Sides~47mg (19–93mg range)

Key Ingredients

cheese 28.5mgtomato 9.4mgflour tortilla 4.0mgavocado 3.5mgsteak 1.3mg

Plant-Powered Bowl

Check Sides~49mg (20–98mg range)

Key Ingredients

supergreens 26.0mgblack beans 5.6mgbrown rice 5.3mgavocado 4.2mgtomatoes 3.6mg

Best to Avoid

High oxalate — consider safer alternatives

Keto Bowl

High Risk~87mg (35–174mg range)

Key Ingredients

carnitas 27.8mgsupergreens 26.0mgcheese 22.8mgavocado 4.2mgtomatoes 3.6mg

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