1 serving (250 grams) contains 350 calories, 20.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 5.7 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 37.7 mg | 12% | |
| Sodium | 754.7 mg | 32% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 3.8 g | 13% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 377.4 mg | 8% | |
* 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
Source of Calories
About Enchilada casserole
Enchilada casserole is a baked dish inspired by traditional Mexican enchiladas, combining layers of tortillas, a rich tomato-based sauce, protein (commonly chicken, beef, beans), cheese, and sometimes vegetables like bell peppers or onions. Originating from Mexican cuisine, it is a comforting and hearty recipe celebrated for its versatility. The nutritional profile depends on the ingredients used but typically includes carbohydrates from tortillas, protein from meat or beans, calcium from cheese, and vitamins A and C from vegetables. Homemade versions often have less sodium and fat compared to store-bought options, making them a healthier option when prepared with fresh, nutrient-dense ingredients.
Health Benefits
- High protein content from chicken, beef, or beans helps support muscle repair and growth.
- Rich in vitamin C from tomatoes and vegetables, which supports immune health and skin repair.
- Contains calcium from cheese, essential for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store leftover enchilada casserole in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until heated through to preserve texture and flavor.
Common Questions About Enchilada casserole Nutrition
Is enchilada casserole high in protein?
The protein content in an enchilada casserole depends on the ingredients used. Traditional recipes with chicken or beef provide around 15-20 grams of protein per serving (1 cup), while vegetarian versions with beans and cheese offer approximately 10-15 grams per serving. Protein content will vary with portion size and additional ingredients.
Can I eat enchilada casserole on a keto diet?
Traditional enchilada casserole is typically not keto-friendly because it often contains tortillas and beans, which are high in carbs. However, keto-friendly versions can be made by using low-carb tortillas or zucchini slices in place of tortillas and limiting beans to small quantities. Always check the net carb content for your dietary requirements.
What are the health benefits or concerns of enchilada casserole?
Enchilada casserole can be a good source of protein and fiber, especially if it includes lean meats and beans. However, traditional recipes may be high in saturated fats, sodium, and calories, depending on the use of cheese, cream sauces, and processed tortillas. Opting for whole-grain tortillas, reduced-fat cheese, and low-sodium ingredients can make it a healthier choice.
What is the recommended portion size for enchilada casserole?
A typical portion size for enchilada casserole is about 1 cup, which usually contains between 300-400 calories depending on the recipe. Pair it with a side of vegetables or a salad to make a balanced meal without overeating.
How does enchilada casserole compare to traditional enchiladas?
Enchilada casserole is a layered, simplified version of traditional rolled enchiladas. While both use similar ingredients, the casserole is quicker to assemble as it skips the individual rolling process. This can make it a more convenient option for feeding larger groups or meal prepping, though it may be slightly higher in calories due to the layered structure often using more tortillas.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
