Migas

Breakfast

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		315.5 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

🍯 Low sugar

Source of Calories

Fat: 142 cal (37.2%)

Protein: 50 cal (13.2%)

Carbs: 189 cal (49.6%)

About Migas

Migas is a traditional dish originating from Spain and Portugal but also popular in Mexican cuisine, with variations across these regions. The dish typically consists of leftover tortillas or bread, fried with eggs, vegetables, and sometimes meat or cheese. Nutritionally, migas can provide a balanced mix of macronutrients, with approximately 166 calories per serving, 5 grams of protein, 20 grams of carbohydrates, and 7 grams of fat on average. Fiber content is moderate, offering about 2 grams per serving, with small amounts of calcium (67 mg), iron (1.33 mg), and vitamin C (3.33 mg). The specific nutrient profile will vary depending on the recipe and additional ingredients used, making migas adaptable to various dietary preferences.

Health Benefits

• Provides a good source of energy due to its carbohydrate content (20 grams per serving from tortillas or bread).
• Includes dietary fiber (2 grams per serving) to support digestion and promote gut health.
• Contains calcium (67 mg per serving), which aids in maintaining strong bones and teeth.
• Offers iron (1.33 mg per serving), essential for oxygen transport in the blood and energy production.
• Vegetables in some variations contribute to vitamin C intake (3.33 mg), which supports immune function and skin health.

Dietary Considerations

Allergens: Contains wheat, eggs, dairy

Suitable for: Vegetarian (if no meat included), flexitarian

Not suitable for: Vegan, gluten-free, egg-free, dairy-free (if cheese is included)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop to restore texture without overcooking.

Common Questions About Migas Nutrition

What is the nutritional content of migas?

A standard serving of migas contains approximately 166.7 calories, 5.3 grams of protein, 20 grams of carbohydrates, 6.7 grams of fat, 2 grams of fiber, 1.3 grams of sugar, and 266.7 mg of sodium. The exact nutritional content may vary depending on ingredient choices such as bread or tortillas and cooking methods.

Can I eat migas on a keto diet?

Traditional migas are not keto-friendly due to their high carbohydrate content, which is around 20 grams per serving. However, a keto-friendly version can be made by substituting tortillas or bread with low-carb alternatives like cheese crisps or cauliflower.

Are there any health benefits or concerns with eating migas?

Migas can provide a moderate amount of protein and fiber, which support muscle repair and digestion. However, their sodium content (267 mg per serving) may be a concern for individuals monitoring salt intake. To make them healthier, you can add vegetables for added fiber and micronutrients while limiting salt and fat.

How much migas should I eat per serving?

A standard-serving size of migas is usually about 1 cup, providing 166.7 calories. Depending on your dietary needs, a single serving is suitable as part of a balanced breakfast. Pair it with a side of vegetables or fresh fruit to enhance its nutritional balance.

How do migas compare to scrambled eggs or other breakfast dishes?

Compared to scrambled eggs, migas generally have more carbohydrates due to the inclusion of tortillas or bread, and slightly fewer grams of protein and fat. If you're looking for a lighter, low-carb option, plain scrambled eggs are a better choice. However, migas offer a heartier and more flavorful meal thanks to the added textures and spices.

Data Sources & Scientific References