How healthy is it to eat enchiladas?

Enchiladas , a traditional Mexican dish , come in more than ten varieties and can be served smothered in guajillo chili sauce, topped with Manchego cheese, or stuffed with ranchero cheese.

Although preparation varies by region, they share a common base of ingredients: corn tortilla, chili, cheese, and sour cream. The combination of these ingredients provides a specific nutritional value, which determines the amount of calories and fat in each serving.

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In general, it's safe to say that enchiladas are a healthy dish because most of their ingredients are vegetables and protein. The former are found in the sauce and the accompanying side dishes; while the latter are found in the filling.

When stuffed with chicken, the nutrients we get are protein; vitamins A and B; minerals such as iron, zinc, and phosphorus; and little fat because it's a lean meat.

While serving them with meat (beef or pork), their consumption provides us with vitamin B12, high-quality proteins, iron and essential amino acids.

The only difference is that, according to the Mexican Meat Council, pork is better because it has a lower fat content and is cheaper than beef.

Now, as for the selection of ingredients for the sauce and garnishes, it's important to choose vegetables such as chili, onion, cilantro, tomato, or tomato, which are rich in vitamins B, C, K, and A; minerals such as iron, zinc, potassium, magnesium, calcium, and copper; antioxidants; and sulfur compounds, according to the Spanish Academy of Nutrition and Dietetics.

All of the above nutrients perform various functions in the body, for example, maintaining cardiovascular health, strengthening the immune system, or protecting against chronic diseases.

So why question the nutritional value of enchiladas? Excessive consumption of tortillas—the star ingredient in this dish—can cause health problems such as weight gain due to their carbohydrate content and digestive problems when not made with quality ingredients.

What nutritional value do enchiladas have?

Although the nutritional value of enchiladas depends on the selection of ingredients, it's possible to obtain an average of calories, carbohydrates, proteins, and fats. According to the Fitia app, a 100g serving provides the following:

Red enchiladas

• 173 calories
• 14.0 g of carbohydrates
• 11.4 g of protein
• 8.0 g of fat

Green enchiladas

• 168 calories
• 12.0 g of carbohydrates
• 10.0 g of protein
• 8.0 g of fat

Swiss Enchiladas

• 130 calories
• 12.0 g of carbohydrates
• 8.0 g of protein
• 7.0 g of fat

Mole enchiladas

• 182 calories
• 19.0 g of carbohydrates
• 12.0 g of protein
• 7.0 g of fat

Enchiladas Potosinas

• 127 calories
• 16.0 g of carbohydrates
• 5 g of protein
• 5 g of fat

In addition to the above values, it's important to consider sodium intake, as both the sauce and the enchilada filling require this seasoning to add flavor. A 100g serving contains approximately 130 to 300 mg of salt.

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Not only because of the carbohydrates in the corn tortilla or the fats in the meat, but also because of the amount of heat. Excessive consumption of chili can cause gastritis, ulcers, and gastrointestinal irritation.

Enchiladas are a healthy dish when eaten in moderation. Finally, portion sizes also depend on a person's physical activity level, calorie needs, and health status.

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