1 serving (150 grams) contains 268 calories, 15.1 grams of protein, 13.6 grams of fat, and 21.9 grams of carbohydrates.
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Nutrition Information
Calories |
304.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.5 g | 19% | |
| Saturated Fat | 5.7 g | 28% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 56.1 mg | 18% | |
| Sodium | 782 mg | 34% | |
| Total Carbohydrates | 24.8 g | 9% | |
| Dietary Fiber | 3.9 g | 13% | |
| Sugars | 1.4 g | ||
| protein | 17.2 g | 34% | |
| Vitamin D | 6.8 mcg | 34% | |
| Calcium | 204 mg | 15% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 323 mg | 6% | |
* 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
An enchilada is a traditional Mexican dish made by filling a corn tortilla with a savory mixture of ingredients like meats, beans, cheese, or vegetables, then rolling it up and smothering it with chili sauce. Originating in Mesoamerican cuisine, enchiladas have been adapted widely and often include ingredients like queso fresco or sour cream for added richness. Nutritionally, enchiladas provide a moderate calorie count (179 calories per serving) and are a good source of protein (10.1g) and carbohydrates (14.6g). They also offer essential nutrients such as calcium (120mg) and iron (0.9mg), though levels may vary depending on the specific ingredients used. Enchiladas can be customized to suit different diets by altering fillings or sauces, and they are a staple comfort food in Mexican culinary traditions.
Health Benefits
- Rich in protein (10.1g per serving), enchiladas support muscle repair and maintenance.
- Provides 120mg of calcium, contributing to bone health and strong teeth.
- Contains iron (0.9mg), aiding in oxygen transport throughout the body and reducing anemia risk.
Dietary Considerations
Selection and Storage
Store enchiladas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven at 350°F or microwave until thoroughly heated.
Common Questions About Enchilada Nutrition
How many calories and protein are in an enchilada?
A typical enchilada contains approximately 179 calories and provides 10.1 grams of protein. It also includes 14.6 grams of carbs, making it a moderate option for energy and muscle-building nutrients.
Can enchiladas fit into a keto or low-carb diet?
Traditional enchiladas are not ideal for a keto diet due to their 14.6 grams of carbs per serving. However, keto-friendly modifications like using almond flour tortillas or zucchini slices can make them suitable for low-carb diets.
Are enchiladas healthy or should I be concerned about any ingredients?
Enchiladas can be a balanced choice as they provide protein and fiber, but they can be high in sodium at 460 mg per serving. Consider using low-sodium sauces or ingredients to minimize concerns about high sodium intake.
What is the recommended portion size for enchiladas?
One enchilada, containing roughly 179 calories, is a reasonable portion for a light meal or paired with a side salad. For larger meals, two enchiladas may be appropriate but consider the total calorie and sodium count.
How do enchiladas compare to tacos or burritos in terms of nutrition?
Enchiladas typically have fewer carbs and calories compared to burritos, which often include rice and beans, but they can be higher in sodium due to sauces. Compared to tacos, enchiladas provide more protein per serving due to their fillings and preparation.
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.
- USDA FoodData - Enchilada DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: Build a Healthy MealU.S. Department of Health and Human ServicesGuidelines for creating balanced meals, including recommendations applicable to dishes like enchiladas with cheese and whole grains.
- Refined and Whole Grain Dietary Patterns and Chronic DiseaseJournal of NutritionDiscusses whole-grain and refined carbohydrate choices, relevant to common enchilada components like tortillas, and their health impacts.
- Calcium and Your HealthNIH Office of Dietary SupplementsCovers the role of calcium, commonly found in cheese enchiladas, in bone health and overall nutrition.
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.
