At Chipotle, you have complete freedom to customize your order and build a burrito, bowl, or taco plate just how you like it. That means you can pile on the cheese, guac, and sour cream—or keep it basic with just meat, beans, and salsa.

But what you order and the way you customize it can take your meal in two directions: your burrito can turn out to be moderately healthy, or excessive in terms of fat, sodium, and calories.

With the help of a large sample of online orders (300 GrubHub orders, to be exact), The New York Times set out to answer a question that many of us are curious about when we walk into a Chipotle: How healthy is a normal Chipotle meal? The NYT writes,

Today, we have a ballpark estimate. The typical order at Chipotle has about 1,070 calories. That’s more than half of the calories that most adults are supposed to eat in an entire day. The recommended range for most adults is between 1,600 and 2,400.

If you look at the histogram below, which charts the distribution of calories for all online orders, you can see that a standard burrito and burrito bowl (with the typical additions of salsa, cheese, lettuce, sour cream, rice, and beans) is very likely to reach 1,000 calories. 

The NYT data analysis reveals many more interesting Chipotle nutrition facts. “Chipotle customers can and do order meals with fewer than 650 calories, such as a cheese-free burrito bowl. On the other end of the spectrum, about one in 10 meals had more than 1,600 calories,” reports the NYT. Something else Chipotle fans should know: Most meals have a full day’s worth of sodium.

Below is a variety of actual meals across the calorie distribution, based on over 3,000 meals ordered on GrubHub, compiled by the New York Times.

Check out the full NYT article to find out more about the sodium and saturated fat content of Chipotle orders.

Meals around 545 calories

5% of meals had this many calories or fewer.

  • steak crispy tacos (with salsa and sour cream)
  • veggie bowl (with rice, pinto beans, fresh tomato salsa, sour cream, and cheese)
  • carnitas burrito (with red chili salsa only)

Meals around 855 calories

25% of meals had this many calories or fewer.

  • barbacoa soft tacos (with pinto beans, fresh tomato salsa, roasted chili corn salsa, cheese, sour cream, lettuce)
  • chicken bowl (with rice, black beans, tomato salsa, sour cream, and guacamole)
  • veggie burrito (with rice, fajita veggies, tomato green chili salsa, cheese, guac, lettuce)

Meals around 1,070 calories

50% of meals had this many calories or fewer.

  • chicken burrito (with rice, black beans, roasted chile corn salsa, guacamole)
  • steak burrito (with rice, tomatillo green chili salsa, sour cream, guac, lettuce)
  • barbacoa burrito (with rice, pinto beans, fajita veggies, roasted chile corn salsa, cheese, sour cream, lettuce)

Meals around 1,350 calories

75% of meals had this many calories or fewer.

  • steak bowl, chips, and fresh tomato salsa (with rice, black beans, fajita veggies, fresh tomato salsa, cheese, and sour cream)
  • chicken soft tacos, chips, and guacamole (with fresh tomato salsa, cheese, and lettuce)
  • veggie bowl, chips, and guacamole (with rice, black beans, fajita veggies, fresh tomato salsa, cheese, sour cream)

Meals around 1,790 calories

95% of meals had this many calories or fewer.

  • chicken burrito, chips, and guacamole (with rice, black beans, tomatillo-green chile salsa, cheese, sour cream, lettuce)
  • barbacoa burrito, chips, and guacamole (with rice, pinto beans, fresh tomato salsa, cheese, sour cream)
  • steak burrito, chips (with rice, black beans, chile corn salsa, sour cream, and guacamole)

[via The New York Times]