Flauta

Appetizer

Item Rating: 65/100

1 serving (100 grams) contains 200 calories, 8.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 214 cal (44.6%)

Protein: 76 cal (15.8%)

Carbs: 190 cal (39.6%)

About Flauta

A flauta is a Mexican dish that consists of a small, tightly rolled tortilla filled with ingredients such as shredded chicken, beef, or cheese, then fried until crispy. Originating in Mexico, flautas are a popular street food and a staple in traditional Mexican cuisine. Nutritionally, a serving of flauta contains approximately 200 calories, 8 grams of protein, 20 grams of carbohydrates, and 10 grams of fat. While moderately high in protein from the filling, it also contains some fiber depending on the ingredients and tortilla used. Vitamins and minerals such as calcium (100 mg) and iron (1.5 mg) offer additional benefits, though the dish may also be higher in fat due to frying. To improve nutritional value, consider baked alternatives and whole-grain tortillas if available.

Health Benefits

• Provides protein (8g per serving), which supports muscle repair and growth.
• Contains calcium (100mg per serving), essential for bone health and proper nerve function.
• Offers iron (1.5mg per serving), which is vital for oxygen transport in the blood and energy production.

Dietary Considerations

Allergens: Contains gluten (if flour tortilla is used), dairy (if cheese is included), soy (depending on oil used for frying)

Suitable for: Omnivorous diets, high-protein diets (when filled with meat)

Not suitable for: Vegan diets (unless modified), gluten-free diets (without a gluten-free tortilla), low-fat diets (due to frying)

Selection and Storage

Store cooked flautas in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to retain crispiness. Avoid reheating in the microwave to prevent sogginess.

Common Questions About Flauta Nutrition

Are flautas high in protein?

Flautas contain 8 grams of protein per serving, which primarily comes from the filling, often made with meats like chicken or beef. While not exceptionally high in protein, they can be a moderate source when paired with other protein-rich sides like beans or cheese.

Can I eat flautas on a keto diet?

Standard flautas are not keto-friendly due to their carbohydrate content, which is around 20 grams per serving. The flour or corn tortillas used in flautas are the main source of carbs, but you can make them keto-friendly by using low-carb tortillas or alternative wraps.

Are flautas healthy to eat?

Flautas can be part of a balanced diet but should be consumed in moderation due to their calorie content (200 per serving), sodium (400 mg), and fat (10 g). Deep-fried preparation methods can add unhealthy fats. Opt for baked flautas or pair them with fresh vegetables and a light salad to improve nutritional balance.

What is the recommended serving size for flautas?

A typical serving size is 2-3 flautas, amounting to 200-600 calories depending on portion size and preparation method. For a balanced meal, serve them with nutrient-dense sides such as guacamole, salsa, and a vegetable-based salad.

How do flautas compare to tacos or taquitos?

Flautas are similar to tacos and taquitos but are typically rolled tightly and fried or baked until crispy. Compared to tacos, flautas are usually higher in fat due to frying. Taquitos are nearly identical, though flautas are often larger and may be made with flour tortillas rather than corn.

Data Sources & Scientific References