Are Nachos Healthy? A nutrition breakdown of nachos.
Written by Isabel Vasquez RD, LDN
Nachos are thought to have originated in Mexico, although they’ve become a Tex-Mex staple. You might think of nachos as ‘junk food’, but don’t be so quick to dismiss them. Nachos can make for a nutritious, well-balanced meal to promote your health.
Either way, we believe that all foods fit in an overall health-promoting eating pattern. After all, food is more than just nutrients. It’s also a source of pleasure, connection, and comfort! So no guilt necessary whichever way you enjoy nachos.
Keep reading to learn about the nutritional value, health benefits, and potential risks of nachos.
Nachos Nutritional Value
The nutrition in nachos really depends on the ingredients you use. That said, here is the nutrition profile of one serving (222 grams) of nachos made with cheese, beans, ground beef, and tomatoes, per the USDA:
Protein: 14 grams (g)
Fat: 28 g
Saturated fat: 5.7 g, or 28% of the daily value (DV)
Carbohydrates: 48 g
Fiber: 8 g, or 29% of the DV
Sodium: 773 mg, or 34% of the DV
Magnesium: 73 mg, or 17% of the DV
Vitamin B12: 0.7 micrograms (mcg), or 29% of the DV
Vitamin E: 3.9 mg, or 26% of the DV
Vitamin D: 4.4 IUs, or 22% of the DV
These nachos are also a good source of iron, zinc, selenium, folate, choline, vitamin A, and more.
As you can see, nachos contain a mix of carbs, protein, fat, and fiber, which is the basis of a well-rounded meal. They also contain a plethora of vitamins and minerals for overall health.
Health Benefits of Nachos
High in Fiber
Fiber is a type of carbohydrate that helps with digestion, cholesterol management, and blood sugar regulation, per MedlinePlus. It also adds bulk to your diet to help you feel full. Most Americans don’t eat nearly enough fiber, and nachos are an easy way to boost your fiber intake.
A simple way to get in more fiber is to top your nachos with beans. Just ¼ cup of canned black beans has 4 grams of fiber, or 15% of the DV, per the USDA. Adding avocado helps, too! Just ½ avocado has 5 grams of fiber, or 17% of the DV, per the USDA.
Other ingredients like corn tortilla chips and tomatoes contribute a couple more grams of fiber to the dish.
Rich in Vitamins and Minerals
Nachos are often rich in vitamins and minerals like vitamin B12, magnesium, iron, zinc, selenium, folate, choline, vitamin A, and more. The specific types and amounts of vitamins and minerals in nachos depend on the ingredients you use.
For example, meat like ground beef provides iron and vitamin B12, per the USDA.
Beans provide iron and magnesium, per the USDA.
Tomatoes are rich in vitamin C and a powerful antioxidant called lycopene, per the USDA.
Cheese contributes calcium and vitamin D—two nutrients many Americans fall short on, according to research from the Linus Pauling Institute. In fact, vitamin D is one of the most common nutrient deficiencies in the US, per a 2022 study in Frontiers in Nutrition, and there aren’t many foods high in vitamin D.
Affordable and Convenient Meal
We love that nachos are easy to prepare and relatively affordable. You can easily make them a well-rounded, meatless meal by using tortilla chips (for carbs), beans and cheese (for protein and fiber), and veggies like tomatoes and onions (for added fiber and micronutrients).
Simply spread tortilla chips on a baking sheet, top with canned beans and shredded cheese, and throw them in the oven for a few minutes. When the cheese is melted, take them out and add diced tomatoes, diced onions, and fresh avocado and enjoy!
They’re a great option when you’re low on energy but you want a comforting and well-balanced meal.
Potential Health Drawbacks of Nachos
Nachos can be high in sodium and saturated fat because of ingredients like tortilla chips, cheese, and fatty meats.
These foods can all be high in sodium—something to be mindful of if you have high blood pressure, per the CDC.
They can also be high in saturated fat, which can raise LDL cholesterol (the ‘bad’ kind) when consumed in excess, per the American Heart Association (AHA).
However, there are a few ways you can minimize the sodium and saturated fat in nachos. Read our tips below!
Incorporating Nachos to Promote Your Health
Don’t get me wrong—loaded nachos are amazing and worth enjoying. However, if you want to make them a part of your regular meal rotation and you’re wondering how to add nutrition to support your health, here are a few tips:
Select whole grain chips. We suggest using tortilla chips made with whole corn since this makes them a whole grain. The USDA recommends making at least half of your grains whole grains since they’re higher in fiber, vitamins, and minerals than refined grains. Some tortilla chips have a certified Whole Grain Stamp on the package so you can easily see they’re made with whole grains.
Use lean proteins. The AHA recommends prioritizing lean proteins—ones lower in saturated fats—for heart health. So, focus on adding beans, lean ground beef, fat-free Greek yogurt (instead of sour cream), and chicken breast to your nachos to get plenty of protein without a lot of saturated fat.
Use reduced-fat cheese. Cheese can be high in saturated fat—a nutrient that can raise LDL cholesterol, per the AHA. If you’re trying to manage your cholesterol, consider using reduced-fat cheese for a little less saturated fat.
Add veggies for fiber. Fiber helps promote gut health, satiety, heart health, and blood sugar management, per the CDC. To make nachos a well-rounded meal or satisfying snack, we suggest adding fiber. You can do this with tasty toppings like salsa, avocado, onions, peppers, and beans!
Final Thoughts
You may be excited to know that nachos can absolutely be a well-balanced, nutrient-rich meal. The nutrition profile depends a lot on the ingredients you use.
To get in plenty of fiber, calcium, vitamin D, and protein, consider using whole grain tortilla chips, reduced-fat cheese, beans and/or lean ground beef, and toppings like avocado, tomatoes, and onions.
This can help support overall health and keep you satisfied until your next meal or snack.
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.
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