PortionVerityProtein per 100 calories is a simple way to compare how much protein a food contributes relative to its energy. It can help when choosing between menu proteins, but it is one descriptive ratio, not a complete judgment about health, quality, fullness or value.
The calculation
Take the grams of protein in the printed serving, divide by the calories in that same serving, and multiply by 100. For example, Chipotle chicken lists 32 g protein and 180 calories: 32 ÷ 180 × 100 = about 17.8 g protein per 100 calories. Chipotle steak lists 21 g and 150 calories, giving 14.0 g per 100 calories.
Compare servings consistently
| Ingredient | Serving | Calories | Protein | Carbs | Sodium |
|---|---|---|---|---|---|
| Chicken | 4 oz | 180 | 32 g | 0 g | 310 mg |
| Steak | 4 oz | 150 | 21 g | 1 g | 330 mg |
| Barbacoa | 4 oz | 170 | 24 g | 2 g | 530 mg |
| Carnitas | 4 oz | 210 | 23 g | 0 g | 450 mg |
| Sofritas | 4 oz | 150 | 8 g | 9 g | 560 mg |
These specific Chipotle mains use a 4 oz serving in the source guide. When comparing across restaurants, portion sizes can differ: QDOBA's grilled adobo chicken entry is a 3.5 oz portion in its November 2026 brochure. Ratios can be calculated for each, but avoid claiming that two preparations are otherwise identical.
Why not just pick the highest ratio?
The highest ratio won't tell you if an ingredient is unusually high in sodium, if it contains an allergen, or whether you will eat enough of it to feel satisfied. It also says nothing about your overall nutrition across a day. Some protein sources supply fats, fiber or other components that this ratio ignores.
Whole meals change the answer
A high-protein main can become part of a much larger burrito when rice, beans, sauce, cheese and tortilla are added. For meal decisions, calculate the whole order. Protein density is best used as one dimension beside calories, sodium and individual preferences.
An honest use case
If two bowls contain the same rice, beans and vegetables, changing only the protein is a reasonably controlled comparison. Compare the total protein, total calories and sodium instead of declaring one chain universally superior. For worked examples, see our Chipotle protein guide, QDOBA protein guide, and meal comparison.
Source material: Chipotle nutrition facts and QDOBA nutrition facts.
Source edition: Chipotle 2025 file edition and QDOBA November 2026 edition. Published standard serving estimates; values can change. Information only, not medical or allergy-safety guidance.