Are Enchiladas Healthy? A nutrition breakdown of enchiladas.
Written by Isabel Vasquez RD, LDN
Enchiladas are one of many Mexican dishes full of nutrition. Unfortunately, you may have heard that enchiladas (and Mexican food in general) aren’t healthy, but that’s just not true.
Similar to tacos, enchiladas are well-rounded, with carbs, protein, fat, and fiber all in one dish.
Also, they’re easy to customize to your nutritional needs. By using certain proteins or adding more veggies to your plate, they can be a part of a healthy diet for high cholesterol and diabetes.
Keep reading to learn the nutritional value, health benefits and drawbacks, and tips for using enchiladas.
Enchiladas Nutritional Value
Enchiladas come in so many different forms, so it’s not very simple to provide their nutrition facts. The filling and salsa you use greatly influence the total nutritional value. Plus, it’s worth considering whether you’re making them from scratch or not.
For example, homemade salsa has less sodium than jarred salsa. The type of salsa you use also influences the total nutritional value, although all enchilada salsas are rich in antioxidants and fiber.
Also, animal proteins like beef tend to be higher in saturated fat, the kind that isn’t so good for your heart health. Lean animal proteins, like white meat chicken, or plant proteins like beans are lower in saturated fat and therefore, better for heart health.
Thanks to enchiladas’ blend of ingredients, they’re a good source of many micronutrients including calcium, iron, phosphorus, and vitamin B12.
Bean and Cheese Enchilada Nutrition Facts
Here are the nutritional facts of one bean and cheese enchilada, per the USDA:
Protein: 10 grams (g)
Fat: 12 g
Saturated fat: 4.6 g
Carbohydrates: 26 g
Fiber: 4.6 g, or 16% of the daily value (DV)
Calcium: 186 milligrams (mg), or 14% of the DV
Iron: 1.6 mg, or 9% of the DV
Magnesium: 54 mg, or 13% of the DV
Phosphorus: 260 mg, or 21% of the DV
Sodium: 712 mg, or 31% of the DV
Vitamin B12: 0.21 micrograms (mcg), or 9% of the DV
Beef Enchilada Nutrition Facts
Here are the nutritional facts of one beef enchilada, per the USDA:
Protein: 15 g
Fat: 16 g
Saturated fat: 6 g
Carbohydrates: 22 g
Fiber: 3.5 g, or 13% of the DV
Calcium: 183 mg, or 14% of the DV
Iron: 1.8 mg, or 10% of the DV
Magnesium: 48 mg, or 11% of the DV
Phosphorus: 284 mg, or 23% of the DV
Sodium: 688 mg, or 30% of the DV
Vitamin B12: 0.86 mcg, or 36% of the DV
Chicken Enchilada Nutrition Facts
Here are the nutritional facts of one chicken enchilada, per the USDA:
Protein: 15 g
Fat: 14 g
Saturated fat: 3 g
Carbohydrates: 22 g
Fiber: 3.5 g, or 12% of the DV
Calcium: 180 mg, or 14% of the DV
Iron: 1.4 mg, or 8% of the DV
Magnesium: 50 mg, or 12% of the DV
Phosphorus: 290 mg, or 23% of the DV
Sodium: 690 mg, or 30% of the DV
Vitamin B12: 0.3 mcg, or 13% of the DV
Health Benefits of Enchiladas
Well-Rounded Macronutrients
Enchiladas contain a good balance of carbs, protein, and fat—the three macronutrients. The corn tortillas provide carbs. Fillings like beans, cheese, and meat offer protein and fat.
We need all of these macronutrients everyday for optimal health.
In the short-term, eating well-rounded meals like enchiladas helps promote steady energy levels and blood sugar regulation.
In the big picture, it promotes many aspects of health including bone density, muscle strength, digestive health, immune health, and more, per the CDC.
Fiber Supports Gut and Metabolic Health
Enchiladas are also rich in fiber, primarily from the beans, corn tortillas, and salsa.
Fiber is a non-digestible carb that not only helps prevent constipation, but it also helps manage blood sugars, protect your heart, and maintains other aspects of digestive health, per the CDC.
Interestingly (but not surprisingly), a 2015 study in the American Journal of Clinical Nutrition found that a traditional Mexican diet is much higher in fiber than a traditional US diet. That’s because a typical Mexican diet is higher in fruits, vegetables, legumes, and whole grains like corn tortillas.
Enchiladas are a great example of a staple Mexican dish that incorporates whole grains, vegetables, and legumes loaded with fiber.
Calcium Promotes Bone Health
Most enchiladas have cheese, a good source of calcium.
Calcium is an important nutrient for bone health. In fact, a calcium deficiency can lead to osteoporosis—a disease where you have such fragile bones that the risk of fracturing them is high.
Yet, on average, Americans don’t meet the recommended daily intake for calcium, per the National Institutes of Health. For most adults, the recommendation is 1,000 milligrams per day.
Enchiladas are a tasty way to boost your intake of calcium to protect your bones.
Antioxidants Prevent Chronic Disease and Inflammation
Believe it or not, enchiladas are also a good source of antioxidants. The salsa in particular is loaded with these chronic disease-fighting nutrients.
Different types of salsa have different types of antioxidants.
For example, mole sauces are rich in a category of antioxidants called phenolic compounds. A 2022 study in Molecules found that red moles (e.g. casero, almendrado, pipian, and ranchero) are especially high in antioxidants because of the red dried chiles they use.
Red enchilada sauce that uses tomatoes as a base is also loaded with antioxidants, especially lycopene and vitamin C. Meanwhile, green enchilada sauce that uses tomatillos is a good source of beta-carotenes, lutein, and zeaxanthin.
Why are antioxidants important? They help neutralize harmful free radicals in the body that cause oxidative stress.
Oxidative stress can cause inflammation. It’s also linked with a bunch of chronic diseases including cancer, cardiovascular disease, neurological disease, respiratory disease, rheumatoid arthritis, and more, per a 2017 study in Oxidative Medicine and Cellular Longevity.
Potential Health Drawbacks of Enchiladas
Enchiladas can be high in sodium, particularly when relying on pre-packaged ingredients.
For example, premade salsas can have upwards of 300 mg of sodium (13% of the DV) per two tablespoons. If you have high blood pressure, you may want to check the nutrition label to find a lower-sodium option. If you have the time, you could also make salsa yourself to cut back on the sodium.
Enchiladas can also be high in saturated fat if you use fatty cuts of meat or full-fat cheese.
The USDA recommends trying to have no more than 10% of your total calorie intake come from saturated fat. For a 2,000-calorie diet (which isn’t one-size-fits-all, just a reference point), that’s about 20 grams of saturated fat per day.
Eating excess saturated fat can raise cholesterol levels and put you at higher risk of developing heart disease down the road. Having meals higher in saturated fat from time to time isn’t a big deal, it’s about the big picture of your eating pattern.
That said, if you have high cholesterol, you may want to prioritize lean proteins like beans, white meat chicken, or lean cuts of beef or pork. You can also use reduced-fat cheese.
Ensuring you include plenty of fiber through beans, onions, peppers, radishes, avocado, and tomatoes also helps protect your heart health, per the American Heart Association.
Final Thoughts
Enchiladas make for a balanced meal full of nutrition. They have carbs, protein, fat, and fiber to keep you satisfied and promote overall health. Plus, they’re a good source of micronutrients like calcium, iron, vitamin B12, and magnesium.
Not just that, but they’re a beloved cultural food worth celebrating for the joy and connection they bring!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
If you liked this post, you may also like:
Are Tamales Healthy? A Nutrition Breakdown Of Tamales.
Are Burritos Healthy? A Nutrition Breakdown Of Burritos.
Are Quesadillas Healthy? A Nutrition Breakdown of Quesadillas.
