Beef flautas

Appetizer

Item Rating: 63/100

1 serving (100 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	11.9 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		71.4 mg	23%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 321 cal (52.9%)

Protein: 95 cal (15.7%)

Carbs: 190 cal (31.4%)

About Beef flautas

Beef flautas are a traditional Mexican dish made by rolling shredded beef inside a flour or corn tortilla, then frying until crispy. Originating in Mexican cuisine, flautas are known for their savory flavor and crunchy texture. Typically served with toppings like guacamole, sour cream, or salsa, they provide a balance of protein, fats, and carbohydrates. A standard serving of beef flautas offers a moderate amount of protein, essential fatty acids, and calories, while being relatively low in sugars. The nutritional content largely depends on preparation method and accompanying sides, but they can be rich in vitamins like B12 (from beef) and minerals like zinc and iron, ideal for energy production and immunity. However, due to frying, flautas can be high in saturated fats, so serving size is an important consideration for balanced eating.

Health Benefits

• Beef is an excellent source of vitamin B12, which supports red blood cell formation and nervous system health.
• The iron in beef contributes to improved oxygen transport and prevention of iron-deficiency anemia.
• Zinc from beef aids in immune function and wound healing.
• Tortillas made from whole grains may provide dietary fiber for improved digestion.
• The fats present can be a source of energy but should be consumed in moderation.

Dietary Considerations

Allergens: Contains gluten (if using flour tortillas), corn (if using corn tortillas), dairy (if served with cheese or sour cream)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets, low-fat diets

Selection and Storage

Store cooked flautas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer to crisp them back up.

Common Questions About Beef flautas Nutrition

How much protein and calories are in a beef flauta?

A single beef flauta typically contains around 8-10 grams of protein and approximately 200-300 calories, depending on the size, filling ratio, and how it is cooked (fried or baked). It may also contain small amounts of vitamins like B12 and iron from the beef.

Can you eat beef flautas on a keto or low-carb diet?

Traditional beef flautas made with flour or corn tortillas are not ideal for a keto or strict low-carb diet because they typically contain around 15-20 grams of carbohydrates per serving. However, they can be modified using low-carb tortillas or alternative wraps to suit these diets.

Are there any health concerns with eating beef flautas?

Beef flautas can be high in saturated fats and sodium, especially when fried, which may not be suitable for individuals managing heart health or blood pressure. Baking instead of frying and using lean beef can make them a healthier option.

What is a recommended serving size for beef flautas?

A typical serving size is 2-3 beef flautas, depending on their size and the rest of your meal. This serving provides enough protein and calories for a balanced meal when paired with vegetables or a side salad.

How do beef flautas compare to chicken flautas?

Beef flautas tend to have a slightly higher fat content than chicken flautas, depending on the cut of beef used. Chicken flautas are generally leaner and lower in calories, making them a lighter option while still providing similar protein levels.

Data Sources & Scientific References