Randy Chandler
Enchiladas are a popular Mexican dish that can be made with a variety of fillings, including cheese. The number of calories in a cheese enchilada can vary depending on the ingredients used and the size of the enchilada. A typical cheese enchilada, without beans or meat, made with a 6 long and 6 diameter tortilla, contains approximately 239 calories. This calorie count includes the contributions from carbohydrates, fats, and proteins.
Calories in a Mexican Cheese Enchilada
| Characteristics | Values |
|---|---|
| Total Carbohydrates | 15.6g |
| Net Carbohydrates | 13.7g |
| Fat | 14.4g |
| Protein | 12.3g |
| Calories | 239 |
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What You'll Learn
Calories in a cheese enchilada without beans or meat: 239
A cheese enchilada without beans or meat that is 6 inches long with a 6-inch diameter tortilla rolled contains 239 calories. This dish also contains 15.6 grams of total carbs, 13.7 grams of net carbs, 14.4 grams of fat, and 12.3 grams of protein.
The calorie count of 239 is based on the assumption that the enchilada has a standard size of 6 inches in length and diameter. However, it's important to note that the calorie content can vary depending on the specific ingredients used and the size of the enchilada.
The total carb count of 15.6 grams includes all the carbohydrates present in the enchilada, including those from the tortilla, cheese, and any other added ingredients. Net carbs refer to the amount of carbohydrates that are digestible and absorbable by the body, excluding fibre. In this case, the net carb count is 13.7 grams.
The fat content of 14.4 grams includes the fats from the cheese and any other added ingredients, such as oils or sauces used in the preparation. The protein content of 12.3 grams comes from the cheese and any other protein-containing ingredients added to the enchilada.
It's worth mentioning that the nutritional profile of a cheese enchilada can be altered by making substitutions or additions. For example, adding beans or meat will increase the calorie count and contribute additional nutrients, such as protein and fibre. Similarly, using a whole-wheat tortilla can boost the fibre content.
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Carbohydrates: 15.6g total carbs, 13.7g net carbs
Carbohydrates are a key source of energy and an essential part of a balanced diet. The total carbohydrate content of a Mexican cheese enchilada is 15.6 grams, which includes both digestible and indigestible carbohydrates. Net carbs, on the other hand, refer specifically to the digestible carbohydrates present in a food item, excluding fibre. In the case of a Mexican cheese enchilada, the net carb content is 13.7 grams. This value is important for individuals monitoring their carbohydrate intake, especially those following a low-carb diet or managing medical conditions like diabetes.
The type and amount of carbohydrates in a Mexican cheese enchilada can vary depending on the ingredients used and the preparation methods. Typically, the primary source of carbohydrates in an enchilada is the tortilla. Tortillas are commonly made from corn or flour, which contribute varying amounts of carbohydrates. Corn tortillas, for instance, tend to have a slightly lower carb content compared to their flour counterparts.
The presence of other ingredients, such as beans or rice, can also influence the overall carbohydrate count. Beans, for example, are a good source of complex carbohydrates, dietary fibre, and protein. When included in an enchilada, they can increase the total carbohydrate content. Similarly, rice, especially white rice, contributes additional carbohydrates. However, it's important to note that the specific type of rice and the portion size can lead to variations in the overall carb count.
It's worth mentioning that the cooking methods and serving sizes can also impact the carbohydrate content. For instance, a larger enchilada or one that is fried may have a higher carbohydrate value compared to a smaller portion or one that is baked or grilled. Additionally, the toppings and fillings can introduce extra carbohydrates. Common toppings like salsa or cheese can contribute to the overall carb count, especially if they are added generously or include starchy ingredients.
When considering the carbohydrate content of a Mexican cheese enchilada, it's essential to look at the nutritional profile as a whole. Enchiladas can be a good source of other essential nutrients, including protein, calcium, and various vitamins and minerals. By understanding the complete nutritional picture, individuals can make informed decisions about their dietary choices and ensure they are meeting their nutritional needs while managing their carbohydrate intake.
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Fat content: 14.4g
A 6-inch Mexican cheese enchilada contains 14.4 grams of fat. This value represents the total fat content in a single serving of this dish.
Fat is a crucial macronutrient that plays multiple essential roles in the body. It is a concentrated source of energy, providing 9 calories per gram, which is more than twice the amount supplied by carbohydrates or protein. This high energy density makes fat a valuable fuel source, particularly during periods of physical activity or when the body requires sustained energy release.
The fat content in the enchilada contributes significantly to its overall calorie count. With 14.4 grams of fat, the dish's fat content alone provides approximately 129.6 calories (calculated by multiplying the grams of fat by 9). This value represents more than half of the total calories in the enchilada, demonstrating the significant impact of fat on the dish's energy content.
While fat is essential for bodily functions, it's important to consume it in moderation as part of a balanced diet. Excessive fat intake, especially saturated fat, can lead to adverse health effects. Therefore, it's recommended to prioritize unsaturated fats, found in foods like avocados, nuts, and olive oil, and to maintain a balanced diet that includes a variety of whole grains, lean proteins, fruits, and vegetables.
In summary, the 14.4 grams of fat in a 6-inch Mexican cheese enchilada contributes significantly to its calorie content and serves as a reminder of the importance of considering portion sizes and maintaining a balanced diet to support overall health.
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Protein content: 12.3g
A 6-inch Mexican cheese enchilada contains 12.3 grams of protein. This protein content is part of a larger nutritional profile that also includes 15.6 grams of total carbs, 13.7 grams of net carbs, 14.4 grams of fat, and 239 calories.
The protein content of a Mexican cheese enchilada is an important consideration when evaluating the dish's nutritional value. Protein is an essential macronutrient that plays a vital role in various bodily functions. It is crucial for muscle growth, repair, and maintenance, as well as for producing hormones and enzymes that regulate metabolic processes.
The 12.3 grams of protein in a Mexican cheese enchilada contribute to the body's daily protein requirements. The Recommended Dietary Allowance (RDA) for protein is typically set at 0.8 grams per kilogram of body weight, but this can vary depending on age, activity level, and health status. For example, athletes or individuals engaging in regular intense exercise may require a higher protein intake to support muscle recovery and growth.
While the protein content of a Mexican cheese enchilada is moderate, it is important to note that the dish may not provide a complete protein profile. A complete protein source contains all the essential amino acids required by the body, which are usually derived from animal-based foods like meat, poultry, and dairy, or plant-based sources like quinoa, soy, and chia seeds. The protein quality of an enchilada depends on the type of cheese used and whether it is combined with other complementary protein sources, such as beans or meat.
To enhance the protein content and quality of a Mexican cheese enchilada, one could consider adding or pairing it with protein-rich foods. Examples include grilled chicken or shrimp, refried beans, or a dollop of Greek yoghurt. By incorporating additional protein sources, the dish can become more nutritionally balanced and satisfying, especially for those aiming to increase their protein intake.
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Keto-friendly enchiladas
Enchiladas are a well-loved Mexican dish, but traditional corn tortillas are too high in carbohydrates and are not keto-friendly. However, there are several ways to make keto-friendly enchiladas without compromising on taste.
One option is to use low-carb tortillas. While many store-bought "low-carb" tortillas may still have too many carbs for a keto diet, there are some good options available. For example, Siete Almond Flour Tortillas are keto-friendly and soft, making them perfect for enchiladas. You can also make your own tortillas from scratch.
Another option is to skip the tortillas altogether. You can wrap the filling in cabbage leaves or layer it in a casserole with sheets of eggplant or zucchini. You can also make a Chicken Enchilada Skillet, which has all the bold flavor of classic enchiladas without the heavy carbs. This recipe is quick and easy, requiring only one pan and a handful of ingredients. It's a family favorite, bringing everyone to the table without complaint.
The key to keto-friendly enchiladas is in the sauce and the fillings. The sauce must be flavorful with no added sugar, and you can make it from scratch or use a store-bought keto-friendly option. The fillings can include grilled chicken, shredded turkey (dark meat), or any protein of your choice, along with tender vegetables and lots of cheese.
Here's a simple recipe for Keto Enchilada Casserole:
Ingredients:
- Olive oil or avocado oil
- Onion
- Spices (cumin, smoked paprika, chili powder, salt, and black pepper)
- Tomato sauce (no added sugar)
- Garlic
- Bell peppers
- Shredded chicken or turkey
- Green chiles
- Cilantro or parsley
- Shredded cheddar or provolone
Directions:
- Prepare the enchilada sauce by heating oil in a pan and sautéing onion, garlic, and bell peppers. Add spices and tomato sauce, and simmer.
- In a bowl, combine the shredded chicken with the sauce, green chiles, and cilantro (or parsley).
- Grease a baking dish and transfer the mixture to it. Sprinkle with shredded cheese.
- Bake in a preheated oven at 400°F until bubbly, for about 10 minutes.
- Serve immediately.
This casserole is keto-friendly, gluten-free, and easy to make. It's flavorful and filling, and you can pair it with a simple vegetable side dish.
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Frequently asked questions
A 6-inch Mexican cheese enchilada contains approximately 239 calories.
Yes, the calorie count can vary depending on the size and ingredients used. For example, adding rice and black beans can increase the calorie count.
In addition to the calories, a Mexican cheese enchilada has 15.6g of total carbs, 13.7g of net carbs, 14.4g of fat, and 12.3g of protein.
Yes, the cooking method and the specific type of cheese used can also impact the calorie count. For example, a fried enchilada will have more calories than one that is baked or steamed.
