1 serving (150 grams) contains 200 calories, 6.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 6.3 g | ||
| protein | 9.5 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 394.3 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 Esquites
Esquites, a traditional Mexican street food, consists of boiled or sautéed corn kernels mixed with ingredients such as mayonnaise, lime juice, chili powder, and cotija cheese. Often served in cups, this dish originates from Mexican cuisine where corn is a staple crop. It is a flavorful and versatile option enjoyed as a snack or side dish. Nutritionally, esquites provide a moderate source of carbohydrates, fiber, and protein while containing some fat, primarily from added ingredients like mayonnaise or cheese. They offer essential nutrients such as calcium, iron, and vitamin C, although their caloric content can vary based on preparation style and portion size.
Health Benefits
- As a source of fiber (2g), esquites may support digestive health and help promote feelings of fullness.
- Calcium (33.3mg) from cotija cheese contributes to maintaining strong bones and teeth.
- Iron (0.8mg) aids in oxygen transportation within the body and supports energy levels.
Dietary Considerations
Selection and Storage
Store cooked esquites in an airtight container in the refrigerator for up to 2-3 days. Reheat gently on the stovetop or microwave before serving.
Common Questions About Esquites Nutrition
Is esquites high in protein?
Esquites provide about 4 grams of protein per serving, which is modest compared to other protein-rich foods. While not a significant source of protein, the dish contributes to overall dietary protein intake through its corn and other ingredients.
Can I eat esquites on a keto diet?
Esquites typically contain around 20 grams of carbohydrates per serving, primarily from corn, making it unsuitable for a strict keto diet which limits daily carb intake to 20-50 grams. Modifications to the recipe, such as using lower-carb vegetables, may make it more keto-friendly.
What are the health benefits of esquites?
Esquites offer health benefits including dietary fiber (2 grams per serving) to support digestion and essential nutrients from corn, such as B vitamins and antioxidants like lutein and zeaxanthin that promote eye health. However, it is also relatively high in sodium (266.7mg per serving), which may be a concern for individuals monitoring salt intake.
How much esquites should I eat per serving?
A typical serving of esquites is about 1 cup, which contains approximately 133 calories. This portion size fits well as a side dish or snack, but should be consumed in moderation if you're watching calorie or sodium intake.
How does esquites compare to other corn-based dishes like elote?
Esquites differ from elote primarily in preparation; they are served in a cup with toppings like mayonnaise, cheese, lime, and chili powder, while elote is whole corn on the cob with similar toppings. Nutritionally, both are comparable, but esquites are more customizable due to portion control and variety of added ingredients.
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.
