Enfrijoladas

Dinner

Item Rating: 79/100

1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	11.8 g	42%
	Sugars	3.5 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		3.5 mg	19%
Potassium		588.2 mg	12%

* 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: 106 cal (27.4%)

Protein: 70 cal (18.1%)

Carbs: 211 cal (54.5%)

About Enfrijoladas

Enfrijoladas are a traditional Mexican dish, often categorized under comfort foods due to their heartiness and simplicity. They consist of tortillas, typically corn-based, dipped in a rich black or pinto bean-based sauce and are commonly garnished with cheese, cream, or additional toppings like avocado or onions. With their roots in Mexican cuisine, enfrijoladas are both nourishing and versatile. Nutritionally, the dish is moderately low in calories (175 per serving) and a good source of protein (7.5g), fiber (5g), and iron (1.5mg). The beans provide complex carbohydrates and essential nutrients, while the added toppings can create a more balanced macronutrient profile depending on the preparation.

Health Benefits

• Rich in dietary fiber (5g per serving), which supports digestive health and helps regulate blood sugar levels.
• Provides plant-based protein (7.5g per serving), making it a suitable option for muscle repair and maintenance in vegetarian diets.
• Contains iron (1.5mg per serving), an essential mineral necessary for oxygen transport in the blood, which helps combat fatigue and supports energy levels.

Dietary Considerations

Allergens: Contains dairy (if cheese or cream is added), corn (if tortillas are made from corn), gluten (if flour tortillas are used)

Suitable for: Vegetarian, gluten-free (if made with corn tortillas), high-fiber diets

Not suitable for: Dairy-free (unless made without cream/cheese), low-carb diets, low-fiber diets

Selection and Storage

Store leftover enfrijoladas in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water to the bean sauce if it thickens too much.

Common Questions About Enfrijoladas Nutrition

Are enfrijoladas high in protein?

Enfrijoladas provide a moderate amount of protein, with approximately 7.5 grams per serving. This makes them a decent protein source for vegetarians, especially when combined with other protein-rich fillings like cheese or eggs. They can be a great option for those looking to incorporate plant-based protein from beans into their diet.

Can I eat enfrijoladas on a keto diet?

Enfrijoladas are not ideal for a keto diet as they contain 22.5 grams of carbohydrates per serving, which mostly come from the beans and tortillas. A keto diet typically limits total daily carb intake to around 20-50 grams, so this dish would likely exceed those limits unless significantly modified (e.g., using low-carb tortillas).

Are enfrijoladas healthy?

Enfrijoladas are a healthy option when prepared with minimal added fats and sodium. They provide 5 grams of fiber, which supports digestive health, and are relatively low in sugar at 1.5 grams per serving. However, some versions can be high in sodium (300 mg per serving) or saturated fats if cheese and creams are added excessively.

How many enfrijoladas should I eat per serving?

A standard serving size of enfrijoladas is typically 2-3 tortillas depending on hunger level and added ingredients. This yields around 175 calories, making it suitable for a light meal or snack. Adjust portions depending on your total daily caloric needs or combine with a salad for a more balanced plate.

How do enfrijoladas compare to enchiladas nutritionally?

Enfrijoladas are generally lighter and higher in fiber because they use a bean-based sauce rather than the chili-based sauces common in enchiladas. Additionally, enfrijoladas typically contain less fat and fewer calories per serving, especially if you skip heavy toppings like sour cream or cheese. Both dishes offer unique flavors but serve different nutritional profiles.

Data Sources & Scientific References