Esquite

Snack

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		15.9 mg	5%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	6.3 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		1.6 mg	8%
Potassium		317.5 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

🍯 Low sugar

Source of Calories

Fat: 114 cal (33.4%)

Protein: 38 cal (11.1%)

Carbs: 190 cal (55.6%)

About Esquite

Esquite, a popular Mexican street food, consists of cooked or roasted corn kernels mixed with flavorful toppings such as mayonnaise, cheese, chili powder, lime juice, and sometimes butter. Its origins trace back to traditional maize-based dishes in Central America, with 'esquite' derived from the Nahuatl word 'izquitl,' meaning 'toasted corn.' Esquite offers a moderately balanced macronutrient profile per serving, with approximately 133 calories, 4 grams of protein, 20 grams of carbohydrates, and 5 grams of fat. It also contains small amounts of fiber, calcium, and iron, making it a comforting yet nutrient-rich snack or side dish when eaten in moderation.

Health Benefits

• Rich in carbohydrates (20 g), providing energy to fuel daily activities.
• Contains calcium (33 mg), which supports strong bones and teeth.
• Provides a modest amount of protein (4 g), essential for muscle repair and growth.
• Includes 4 mg of Vitamin C, which supports a healthy immune system.
• Low in saturated fats compared to many fried snack foods, making it a lighter option.

Dietary Considerations

Allergens: Contains dairy (if cheese or butter is used), egg (if mayonnaise contains egg)

Suitable for: Vegetarian diets (if prepared without animal-based cheese), gluten-free diets (corn-based and no wheat additives)

Not suitable for: Vegan diets (unless dairy-free options are used), lactose-intolerant individuals (due to cheese or butter components)

Selection and Storage

Store pre-cooked corn kernels in an airtight container in the refrigerator for up to 3 days. Add toppings right before serving to maintain freshness and texture.

Common Questions About Esquite Nutrition

Is esquite high in protein?

Esquite contains 4 grams of protein per serving (approximately 1 cup). While it provides a moderate amount of protein compared to its calorie content (133 calories), it is not considered a high-protein food. Pairing it with additional protein sources like beans or grilled chicken can help boost its protein value.

Can I eat esquite on a keto diet?

Esquite is not ideal for a keto diet as it contains 20 grams of carbohydrates per serving, which is relatively high. For individuals on a strict 20-50 gram daily carb limit, eating esquite may use up a significant portion of their carb allowance.

What are the health benefits or concerns of eating esquite?

Esquite provides several essential nutrients such as fiber (1.33 grams), some protein, and moderate fat content. However, it can be a concern for those watching their carb or sodium intake, as it contains 20 grams of carbs and 266.67 mg of sodium per serving. When topped with mayonnaise or cheese, it can also contribute additional calories and saturated fat.

How much esquite should I eat in one serving?

A standard serving of esquite is about 1 cup, which contains 133 calories. This portion is a reasonable snack or side dish size. For a healthier option, consider moderating high-calorie toppings like mayonnaise or cheese and balancing it with fresh lime juice or herbs.

How does esquite compare to grilled corn on the cob?

Esquite and grilled corn on the cob are nutritionally similar, as both are based on corn. However, esquite often includes added toppings like mayonnaise, cheese, or chili powder, making it higher in sodium, fat, and overall calories. Grilled corn with little to no toppings is a simpler, lighter option.

Data Sources & Scientific References