1 serving (450 grams) contains 544 calories, 30.1 grams of protein, 29.9 grams of fat, and 39.8 grams of carbohydrates.
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Nutrition Information
Calories |
163.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 236.2 mg | 78% | |
| Sodium | 564.3 mg | 24% | |
| Total Carbohydrates | 11.9 g | 4% | |
| Dietary Fiber | 2.3 g | 8% | |
| Sugars | 3.1 g | ||
| protein | 9.0 g | 18% | |
| Vitamin D | 59.4 mcg | 297% | |
| Calcium | 59.4 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 292.9 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
Source of Calories
About Huevos rancheros
Huevos Rancheros is a traditional Mexican breakfast dish consisting of fried eggs served on lightly fried corn tortillas and topped with a flavorful salsa. Often accompanied by beans, avocado, or other toppings, it is rich in protein, healthy fats, and complex carbohydrates. Originating from rural Mexican farms, its name translates to 'rancher's eggs.' The dish's ingredients collectively provide a nutrient-dense profile, including essential vitamins like A, C, and E, as well as minerals such as potassium, calcium, and iron. It is particularly satisfying and energy-boosting, making it ideal for a morning meal or brunch.
Health Benefits
- Eggs are a rich source of high-quality protein, supplying all nine essential amino acids for muscle repair and overall health.
- Tomato-based salsa provides vitamin C, an antioxidant that supports immune function and skin health.
- Avocado, commonly added, is high in heart-healthy monounsaturated fats and potassium, which helps maintain healthy blood pressure.
Dietary Considerations
Selection and Storage
Prepare fresh for optimal flavor. Store unused salsa or beans in airtight containers in the refrigerator for up to 3 days.
Common Questions About Huevos rancheros Nutrition
Are Huevos Rancheros high in protein?
Yes, Huevos Rancheros are a good source of protein due to the eggs and beans. One serving (approximately 2 eggs, beans, salsa, and a tortilla) contains around 15-20 grams of protein, depending on preparation. This makes it a great option for muscle repair and maintenance.
Can I eat Huevos Rancheros on a keto diet?
Huevos Rancheros can be modified to fit a keto diet by skipping the tortilla and ensuring the beans are limited. Focus on eggs, avocado, cheese, and low-carb salsa to keep the dish high in fat and low in carbs, which aligns well with keto guidelines.
What are the health benefits of eating Huevos Rancheros?
Huevos Rancheros provide several health benefits, as they are rich in protein, healthy fats, and fiber (from beans and avocado). They are also a good source of vitamins like B12 from eggs and antioxidants from salsa. However, watch for added sodium in beans and salsa, which may be a concern for those with high blood pressure.
What is a recommended serving size for Huevos Rancheros?
A typical serving consists of 2 eggs, ½ cup of beans, 1 tortilla, salsa, and optional toppings like avocado or cheese. This portion typically provides around 350-450 calories. Pair it with a side of fresh greens for a balanced meal.
How do Huevos Rancheros compare to scrambled eggs in nutrition?
Huevos Rancheros are usually more nutrient-dense compared to plain scrambled eggs due to the addition of fiber from beans and vitamins from salsa and avocado. While scrambled eggs are lower in calories and carbs, Huevos Rancheros offer a better-rounded meal with complex flavors.
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.
- USDA FoodData - Huevos rancheros DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- 2020-2025 Dietary Guidelines for Americans: Nutrient-Dense FoodsU.S. Department of Agriculture & HHSEmphasizes beans, eggs, and whole grains as nutrient-dense foods, key components of balanced meals like Huevos Rancheros.
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.
