Enchiladas, a staple in Mexican cuisine, are often perceived as unhealthy. However, they can be a well-rounded and nutritious meal. Like tacos, enchiladas offer a balance of carbohydrates, protein, fat, and fiber, making them a customizable dish to suit various nutritional needs. This article delves into the nutritional facts of enchiladas, their health benefits and potential drawbacks, and tips for making them a healthy part of your diet.
Nutritional Value of Enchiladas
The nutritional content of enchiladas varies depending on the ingredients used. The filling and salsa significantly influence the total nutritional value. It is also important to consider whether you are making them from scratch or using pre-packaged ingredients. For instance, homemade salsa typically contains less sodium than its jarred counterpart. The type of salsa also affects the nutritional profile, although most enchilada salsas are rich in antioxidants and fiber. 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.
Here's a breakdown of the nutritional facts for different types of enchiladas, based on USDA data:
Bean and Cheese Enchilada (per enchilada)
- Protein: 10 g
- Fat: 12 g
- Saturated Fat: 4.6 g
- Carbohydrates: 26 g
- Fiber: 4.6 g (16% DV)
- Calcium: 186 mg (14% DV)
- Iron: 1.6 mg (9% DV)
- Magnesium: 54 mg (13% DV)
- Phosphorus: 260 mg (21% DV)
- Sodium: 712 mg (31% DV)
- Vitamin B12: 0.21 mcg (9% DV)
Beef Enchilada (per enchilada)
- Protein: 15 g
- Fat: 16 g
- Saturated Fat: 6 g
- Carbohydrates: 22 g
- Fiber: 3.5 g (13% DV)
- Calcium: 183 mg (14% DV)
- Iron: 1.8 mg (10% DV)
- Magnesium: 48 mg (11% DV)
- Phosphorus: 284 mg (23% DV)
- Sodium: 688 mg (30% DV)
- Vitamin B12: 0.86 mcg (36% DV)
Chicken Enchilada (per enchilada)
- Protein: 15 g
- Fat: 14 g
- Saturated Fat: 3 g
- Carbohydrates: 22 g
- Fiber: 3.5 g (12% DV)
- Calcium: 180 mg (14% DV)
- Iron: 1.4 mg (8% DV)
- Magnesium: 50 mg (12% DV)
- Phosphorus: 290 mg (23% DV)
- Sodium: 690 mg (30% DV)
- Vitamin B12: 0.3 mcg (13% DV)
Fast Food Enchilada with Cheese (per enchilada)
- Calories: 319
- Fat: 19g (24% DV)
- Saturated Fat: 11g (53% DV)
- Cholesterol: 44mg (15% DV)
- Sodium: 784mg (34% DV)
- Carbohydrates: 29g (10% DV)
- Net Carbs: 29g
- Protein: 10g
- Calcium: 324mg (32% DV)
- Iron: 1mg (17% DV)
- Potassium: 240mg (5% DV)
- Copper: 0.3mg (29%)
- Folate (B9): 65µg (16%)
- Magnesium: 51mg (12%)
- Manganese: 0.2mg (10%)
- Niacin: 2mg (12%)
- Pantothenic Acid: 2mg (30%)
- Phosphorus: 134mg (19%)
- Riboflavin (B2): 0.4mg (33%)
- Selenium: 10µg (18%)
- Thiamine: 0.1mg (7%)
- Vitamin A: 99µg (11%)
- Vitamin B12: 1µg (31%)
- Vitamin B6: 0.4mg (30%)
- Vitamin C: 1mg (1%)
- Zinc: 3mg (23%)
Health Benefits of Enchiladas
Enchiladas offer several potential health benefits due to their composition of various ingredients:
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Well-Rounded Macronutrients
Enchiladas provide a good balance of carbohydrates, protein, and fat, which are essential macronutrients. Corn tortillas supply carbohydrates, while fillings like beans, cheese, and meat contribute protein and fat. These macronutrients are vital for maintaining energy levels, regulating blood sugar, and supporting overall health, including bone density, muscle strength, digestive health, and immune function.
Fiber Content
Enchiladas are rich in fiber, mainly from beans, corn tortillas, and salsa. Fiber aids in preventing constipation, managing blood sugar levels, protecting heart health, and maintaining digestive health. Traditional Mexican diets, which include staples like enchiladas, are generally higher in fiber due to the inclusion of fruits, vegetables, legumes, and whole grains like corn tortillas.
Calcium for Bone Health
Most enchiladas contain cheese, a significant source of calcium, which is crucial for bone health. Adequate calcium intake helps prevent conditions like osteoporosis. Enchiladas can be a delicious way to increase calcium consumption and support bone strength.
Antioxidants
Enchiladas, particularly the salsa, are a good source of antioxidants. Different types of salsa offer various antioxidants. For example, mole sauces are rich in phenolic compounds, while red enchilada sauce made with tomatoes contains lycopene and vitamin C. Green enchilada sauce, using tomatillos, provides beta-carotenes, lutein, and zeaxanthin. Antioxidants help neutralize harmful free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases such as cancer, cardiovascular disease, and respiratory ailments.
Enchiladas From Mexico
Enchiladas in and of themselves are pretty balanced and provide a lot of nutrients.
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Potential Health Drawbacks
Despite their nutritional benefits, enchiladas can have potential drawbacks:
High Sodium Content
Enchiladas can be high in sodium, especially when using pre-packaged ingredients like store-bought salsas. High sodium intake can be a concern for individuals with high blood pressure. Preparing salsa at home can help reduce sodium content.
Saturated Fat
Enchiladas may be high in saturated fat if fatty cuts of meat or full-fat cheese are used. Excessive saturated fat intake can raise cholesterol levels and increase the risk of heart disease. Opting for lean proteins like beans, white meat chicken, or lean cuts of beef or pork, and using reduced-fat cheese can help mitigate this issue.
Tips for a Healthier Enchilada
To make enchiladas a healthier meal option, consider the following tips:
Portion Control:
Pay attention to portion sizes.
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Choose the Right Tortilla
Use corn tortillas for higher fiber content. Corn tortillas are a good source of fiber and resistant starch, thanks to how the corn is processed.
Customize Cheese Usage
Use cheese in moderation or omit it altogether. Not all enchiladas have cheese. Plus, cheese can be part of a heart-healthy diet.
Add Extra Veggies
Incorporate more vegetables into the filling, such as onions, peppers, and zucchini. My favorite thing about Mexican food is how easy it is to add veggies.
Maximize Sides
Add a side of beans for extra fiber and protein. If you want even more fiber and protein for a filling meal, consider adding a side of beans.
Protein Sources
Lean animal proteins, like white meat chicken, or plant proteins like beans are lower in saturated fat and therefore, better for heart health.
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