Are Burritos Healthy? A nutrition breakdown of burritos.
Written by Isabel Vasquez RD, LDN
Who doesn’t love a rolled up tortilla filled with rice, beans, meat and more? There’s a reason burritos are so popular!
There are different stories out there about how burritos got their name and how they originated. Most sources say that they originated in Northern Mexico after the Spanish conquest as a sort of blend of traditional Mexican food in that region with European cooking styles.
Eventually, burritos made their way to the United States. Now, you can find burritos on menus at all sorts of restaurants in the U.S., from authentic Mexican restaurants to diners.
Yet, if you’re a burrito lover, you may worry that they’re not good for you. In this article, learn the nutrition facts of burritos, their health benefits and potential drawbacks, plus how to incorporate them to support your health.
Burritos Nutrition Facts
There’s a lot of variation in burritos’ nutrition facts since there’s a lot of variation in burritos. Plus, in the U.S., many restaurants let you customize what you want in a burrito, which allows you to really customize the flavors and the nutrition of the burrito.
That being said, we’re including the nutrition facts of a bean and cheese burrito, and a beef and cheese burrito below. (Note: The nutrition information is from the USDA’s FoodData Central, so we don’t have detailed info on the full ingredient list.)
Generally, if there are veggies like salsa, peppers, onions, or avocado in the burrito, there will be more fiber and more of certain vitamins and minerals.
Beef and Cheese Burrito Nutrition
A beef and cheese burrito (190 grams) has the following nutrition, per the USDA:
Protein: 25 grams
Fat: 20 grams
Saturated fat: 8 grams
Carbs: 54 grams
Fiber: 4 grams, or 14% of the daily value (DV)
Sodium: 902 milligrams, or 39% of the DV
Iron: 5.3 milligrams, or 29% of the DV
Folate: 108 micrograms, or 27% of the DV
Vitamin B12: 1.5 micrograms, or 63% of the DV
Calcium: 232 milligrams, or 18% of the DV
Vitamin B3 (Niacin): 7.7 milligrams, or 48% of the DV
Bean and Cheese Burrito Nutrition
A bean and cheese burrito (190 grams) has the following nutrition, per the USDA:
Protein: 15 grams
Fat: 10 grams
Saturated fat: 4 grams
Carbs: 56 grams
Fiber: 9 grams, or 32% of the daily value (DV)
Sodium: 882 milligrams, or 38% of the DV
Iron: 4.6 milligrams, or 26% of the DV
Folate: 163 micrograms, or 41% of the DV
Vitamin B12: 0.1 micrograms, or 4% of the DV
Calcium: 198 milligrams, or 15% of the DV
Vitamin B3 (Niacin): 3.7 milligrams, or 23% of the DV
Health Benefits of Burritos
Convenient, Complete Meal
Especially in our fast-paced society, you may be inclined to skip meals just because you didn’t have time to pack something to bring to work or while you’re out and about. That’s part of what makes burritos so great; they’re easy to take with you on the go and they make for a complete meal.
Plus, they can be enjoyed for breakfast, lunch, or dinner! Breakfast burritos filled with eggs, cheese, beans, and veggies are nutritionally well-rounded; for lunch or dinner you may choose to swap the eggs for another protein source like chicken or tofu or simply rely on beans for plant protein.
Getting in regular, complete meals helps prevent ravenous hunger that could lead to binge eating, and burritos are a great way to do this.
Rich in Iron and B-Vitamins
Common ingredients in burritos like meat and beans make them high in iron and B-vitamins.
These nutrients are important because according to the World Health Organization (WHO) almost 30% of women around the world have iron-deficiency anemia. This can lead to symptoms like fatigue, dizziness, and cold hands and feet, per the National Institutes of Health (NIH).
Meanwhile, B-vitamins are important to support your body in making energy from food and to form red blood cells, per the NIH. Burritos with meat or eggs will be higher in B-vitamins, particularly vitamin B-12, which vegans and vegetarians often struggle to get enough of.
Can Be High in Fiber
Burritos are often packed with plant foods like peppers, onions, beans, and corn, that are high in fiber. Fiber is important for gut health, blood sugar control, heart health, and more, per a 2020 study in Nutrients. Unfortunately, many Americans don’t meet daily fiber recommendations.
Burritos are a great way to get in more fiber, just load them up with plant foods like veggies and beans to do so!
Potential Health Drawbacks of Burritos
In general, burritos are a great source of nutrition, but the exact nutrition depends on what fillings you choose to include.
Sometimes, burritos are high in saturated fat due to ingredients like beef, cheese, or sour cream. As you can see in the nutrition information of the two different burritos above, the bean and cheese burrito has half as much saturated fat as the beef and cheese one since beans don’t have saturated fat but beef does.
Saturated fat, when consumed above recommended levels, can raise cholesterol levels, per the American Heart Association. So, if you have high cholesterol or are concerned about your risk for high cholesterol, you may want to be mindful of how much of these ingredients you’re using.
However, it’s important to zoom out and consider how often you’re eating sources of saturated fat overall. One burrito likely won’t make or break your health; think about the big picture.
Another potential drawback of burritos is their sodium content. Consuming excess sodium is linked with high blood pressure, while lowering your sodium intake is associated with reductions in blood pressure, per a 2019 study in Nutrients.
Burritos can be high in sodium, largely due to the sodium in pre-packaged tortillas, cheese, or salsas. Keep in mind, it’s the prepackaged varieties that tend to be high in sodium; freshly made tortillas or salsa will likely be much lower in sodium.
Keep in mind that these are just potential drawbacks that depend on your health needs and the ingredients you choose to include in the burrito.
Incorporating Burritos to Promote Your Health
As we mentioned above, part of what makes burritos so great is that they’re a portable, easy-to-pack way to get in a full meal. You can easily take a burrito to work for lunch or on a long car ride. Plus, they’re a great way to use up random leftovers in your fridge.
Keeping yourself nourished throughout the day and honoring your hunger are important for healthy energy levels, mood, and concentration, and burritos are a great way to do that.
We generally recommend incorporating carbs, protein, fat, and fiber to make a complete meal. Since the tortilla has carbs, try incorporating sources of protein, fat, and fiber in the filling to make a burrito a complete meal.
That could be a combination of salsa, peppers, and onions for fiber; beans, chicken, beef, and tofu for protein; and avocado, sour cream, plain Greek yogurt, and oil from sauteed veggies for fat.
Related: What is Gentle Nutrition? Plus 3 Tips to Get Started
Eating carbs, protein, fat, and fiber together helps you meet your basic energy needs, get in a variety of micronutrients and all the macronutrients, and promote satiety. Each food group contributes unique benefits so getting them all in at most meals is important for health.
Final Thoughts
Burritos are full of nutrition, but the specifics will vary based on the ingredients you choose to include. Beef burritos will generally be higher in saturated fat and vitamin B12, and lower in fiber; whereas bean burritos will be high in fiber and folate, and lower in vitamin B12. To make a burrito a well-rounded meal, be sure to include a source of protein, fiber, and fat in the filling.
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