Huarache

Dinner

Item Rating: 70/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	5.9 g	21%
	Sugars	2.4 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		352.9 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

⚠️ Contains trans fat

Source of Calories

Fat: 158 cal (37.1%)

Protein: 56 cal (13.2%)

Carbs: 211 cal (49.6%)

About Huarache

Huarache is a traditional Mexican dish made from masa (corn dough) shaped into a sandal-like oval and topped with a variety of ingredients such as refried beans, meats, salsa, cheeses, and vegetables. Originating from central Mexico, it is a popular street food. Its base is primarily composed of masa, a staple in Mexican cuisine, which is rich in complex carbohydrates. A typical huarache provides about 175 calories per serving along with 6 grams of protein, 7.5 grams of fat, and 22.5 grams of carbohydrates. It also offers small amounts of calcium, iron, and vitamin C, making it moderately nutritious, especially when paired with fresh, nutrient-rich toppings like lettuce, tomatoes, or avocado.

Health Benefits

• Provides energy through complex carbohydrates, aiding in sustained energy release.
• Contains dietary fiber (2.5g) from the masa and toppings, supporting digestion and gut health.
• Supplies plant-based protein (6g), beneficial for muscle repair and growth.

Dietary Considerations

Allergens: Contains corn, dairy (if cheese is included), gluten (if mixed with wheat flour)

Suitable for: Vegetarian (with plant-based toppings), gluten-free (if made with pure masa harina)

Not suitable for: Vegan (if cheese or animal products are included), dairy-free (if cheese or sour cream is used)

Selection and Storage

Store uncooked masa dough in an airtight container in the refrigerator for up to 2 days. Cooked huaraches are best consumed fresh but can be refrigerated for up to 2 days; reheat on a skillet to restore texture.

Common Questions About Huarache Nutrition

Is huarache high in protein?

Huarache contains 6 grams of protein per serving, which is a moderate amount compared to other foods. It is a good option for adding some protein to your meal, particularly when paired with toppings like beans or meat to enhance its protein content.

Can I eat huarache on a keto diet?

Huarache is not ideal for a keto diet as it contains 22.5 grams of carbohydrates per serving, which is significantly higher than the daily carbohydrate limit for ketosis. If you're following a strict keto diet, alternative low-carb substitutes may be better.

What are the health benefits or concerns of eating huarache?

Huarache provides a good balance of macronutrients and contributes fiber (2.5 grams per serving). However, its sodium content (300 mg per serving) may be a concern for individuals watching their sodium intake. It can be made more nutritious by choosing healthy toppings like vegetables and lean proteins.

What is the recommended portion size for huarache?

A single serving of huarache, typically one medium-sized piece, contains 175 calories. This portion is appropriate for most diets when balanced with a variety of toppings and side dishes to meet daily nutritional needs.

How does huarache compare to similar foods like tacos or enchiladas?

Huarache provides a thicker masa base compared to tacos or enchiladas, making it denser and slightly higher in carbohydrates (22.5 grams per serving). It offers more creative flexibility for toppings but is less portable compared to tacos or enchiladas, which are easier to handle as handheld options.

Data Sources & Scientific References