Flautas

Appetizer

Item Rating: 68/100

1 serving (150 grams) contains 350 calories, 12.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		552.1
% Daily Value*
Total Fat		31.5 g	40%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		788.6 mg	34%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		2.4 mg	13%
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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 283 cal (51.7%)

Protein: 75 cal (13.8%)

Carbs: 189 cal (34.5%)

About Flautas

Flautas, also known as taquitos in some regions, are a popular dish in Mexican cuisine. Typically made by rolling a small corn or flour tortilla around a filling such as shredded chicken, beef, or cheese, they are then fried until crispy and golden. Flautas are often served with toppings like guacamole, sour cream, or salsa. Their nutritional profile can vary based on the filling and cooking method, but one serving (about two flautas of medium size) contains approximately 233 calories, 8g of protein, 20g of carbohydrates, 13g of fat, and 2g of fiber, alongside modest amounts of calcium (66mg), iron (1mg), and vitamin C (1.3mg). While not inherently low-calorie, their protein and fiber content can contribute to a satisfying meal when paired with nutrient-rich sides like vegetables or legumes.

Health Benefits

• Provides protein (8g per serving) which aids in muscle repair and overall growth.
• Contains dietary fiber (2g per serving), which supports digestive health and satiety.
• Supplies calcium (66mg per serving), important for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains gluten (if flour tortillas are used), dairy (if cheese or sour cream toppings are used)

Suitable for: Omnivorous diets, vegetarian diets (if filled with cheese or beans)

Not suitable for: Vegan diets (unless plant-based cheese and ingredients are used), gluten-free diets (if made with flour tortillas), lactose-intolerant individuals (if dairy-based toppings are included)

Selection and Storage

Store leftover flautas in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or air fryer for optimal crispiness.

Common Questions About Flautas Nutrition

Are flautas a good source of protein?

Flautas provide 8 grams of protein per serving, making them a moderate source of protein. They can be a good option if paired with additional protein-rich foods like beans or chicken to meet daily protein requirements.

Can I eat flautas on a keto diet?

Flautas are unlikely to fit into a keto diet due to their 20 grams of carbohydrates per serving, primarily from the tortilla. Keto diets typically require very low daily carb intake, so flautas may be better suited as an occasional indulgence or with modifications like low-carb tortillas.

Are flautas healthy or are there any concerns?

Flautas can be part of a balanced diet but may pose concerns due to their fat content (13.3 g per serving) and sodium levels (333.3 mg). When fried, they can be higher in calories and fat, so baking or air frying could offer healthier preparation alternatives.

What is a recommended portion size for flautas?

A typical serving of flautas is 2-3 pieces, which equals approximately 233 calories. Pairing them with a side salad or veggies can help create a fuller, nutrient-balanced meal while keeping calorie intake controlled.

How do flautas compare to tacos in terms of nutrition?

Flautas and tacos differ in preparation and nutritional profile. Flautas are often fried and contain 233 calories and 13.3 g of fat per serving, whereas tacos are usually less calorically dense depending on the toppings. Opting for baked flautas or soft taco shells can make both dishes healthier.

Data Sources & Scientific References