Bushra Griffith
Tamales are a traditional Mexican and Native American dish that is typically made by stuffing masa dough with a filling of meat, cheese, chili peppers, or beans, and then steaming it inside a corn husk or banana leaf. The calorie count of a tamale varies depending on the filling and portion size. For example, a cheese tamale from a restaurant weighing around 179 grams can contain about 387 calories, while 140 grams of cheese and green chile tamales contain 271 calories. The Original Tommy's Chili Tamale contains 450 calories.
| Characteristics | Values |
|---|---|
| Calories in a tamale with chili and cheese | 271-450 calories |
| Calories in a typical tamale | 186 calories per 100g |
| Calories in a cheese tamale from a restaurant | 387 calories |
| Calories in Trader Joe's Cheese Tamale with Green Chili | 290 calories |
| Sodium content in a large tamale | 656 mg |
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What You'll Learn
Calorie count varies with filling and portion size
The calorie count of a tamale depends on its filling and portion size. A tamale is a traditional Mexican and Native American dish made by stuffing masa dough with a filling of meat, cheese, chili peppers, or beans, then steaming it inside a corn husk or banana leaf. There are more than 350 varieties of tamale fillings, and the calories in each tamale can vary depending on the type and amount of filling used.
A typical tamale weighs 140 grams, or about 5 ounces. The calorie count of a tamale with chili and cheese can vary depending on the type of cheese and the amount of chili used. For example, a cheese and green chili tamale from Trader Joe's weighing 140 grams contains 271 calories. On the other hand, a cheese tamale from a restaurant weighing around 179 grams contains 387 calories, according to the USDA.
The calorie count of a tamale can also depend on the amount of masa used. The masa is typically made with corn dough, broth, lard, and salt. Each tablespoon of lard adds 115 calories, according to the USDA. Therefore, a tamale made with a larger portion of masa will have a higher calorie count than one made with a smaller portion.
In addition to the filling and portion size, the cooking method can also affect the calorie count of a tamale. Tamales are typically steamed, which is a healthier alternative to frying. However, the calorie count of a tamale can vary depending on whether it is steamed or fried.
It's important to be mindful of food choices and their impact on health. While tamales are considered a healthy dish, they can be high in sodium, saturated fat, and carbohydrates. Therefore, it's recommended to watch your portions and make strategic swaps in your tamale recipe, such as choosing lean meats, adding fiber-rich beans and vegetables, and limiting the amount of cheese.
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Cheese tamales are high in fat and carbs
Cheese tamales are a delicious treat, but they are also high in fat and carbohydrates. The calorie count of a tamale varies depending on the filling and portion size, but a cheese tamale from a restaurant weighing around 179 grams can contain up to 387 calories. Cheese tamales are considered a medium-calorie density food, with around 186 calories per 100 grams.
The fat content in cheese tamales comes primarily from the lard used in the masa dough and the cheese itself. Traditional tamale recipes call for a ratio of 2 pounds of lard to 5 pounds of masa, and each tablespoon of lard adds 115 calories. While lard contributes to the rich flavor and texture of the tamale, it is also a significant source of saturated fat. To reduce the saturated fat content, one can consider replacing the lard with vegetable oil.
The carbohydrate content in cheese tamales comes from the masa dough, which is typically made with corn dough, broth, lard, and salt. The corn masa provides fiber, and the combination of carbohydrates and fiber can offer some nutritional benefits. However, the high quantity of carbohydrates and fats in cheese tamales can be a concern, especially for those on a keto or ketosis diet. The "net carbohydrates" in cheese tamales can be as high as 16 grams per 100 grams of tamale, making it unsuitable for low-carb diets.
In addition to the fat and carbohydrate content, cheese tamales can also be high in sodium. A large tamale can contain up to 656 mg of sodium, which is a significant portion of the recommended daily maximum of 2,300 mg. This high sodium content is due to the use of salt, baking powder, and chicken broth in many recipes. To make cheese tamales a healthier option, one can consider using a reduced-sodium broth and limiting the amount of salt and baking powder added to the recipe.
While cheese tamales may be indulgent, they can still be enjoyed as part of a balanced diet. As a traditional Mexican and Native American dish, tamales hold cultural significance and are often shared among friends and family during the holidays. The key to enjoying cheese tamales while managing fat and carbohydrate intake is portion control. By being mindful of serving sizes and not overindulging, individuals can include this tasty treat in their diets without compromising their nutritional goals.
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Chili is a healthy addition to tamales
The caloric content of a tamale with chilli and cheese varies depending on the ingredients and portion size. For instance, a cheese tamale from a restaurant weighing 179 grams contains 387 calories, while a 140-gram cheese and green chilli tamale has 271 calories.
Now, is chilli a healthy addition to tamales? Well, that depends on what you define as "healthy". Chilli can be part of a healthy, balanced diet, but it's important to consider the ingredients and quantities consumed. Here are some reasons why chilli can be a nutritious choice:
Nutrient-Dense Ingredients: Chilli often includes ingredients like tomatoes, peppers, beans, and meat, which offer various health benefits. Tomatoes and peppers are rich in antioxidants and vitamins, while beans provide protein, fibre, magnesium, folic acid, and support heart health by increasing good cholesterol and reducing blood pressure. Meat is also a good source of protein.
Flexibility and Adaptability: Chilli is a versatile dish that can be adapted to different dietary preferences and needs. You can easily adjust the ingredients to make it vegan, vegetarian, or low-sodium. For example, you can reduce the amount of salt in your chilli by limiting the use of prepackaged seasoning and opting for fresh herbs and spices instead.
Moderation and Portion Control: While chilli may be relatively high in sodium and fat, it can still be part of a healthy diet when consumed in moderation and with proper portion control. The amount of sodium and fat per serving decreases when you divide the dish into multiple meals.
Healthy Alternatives: There are numerous ways to make chilli healthier. You can reduce the amount of ground beef or pork, which are typically higher in fat and calories, and replace them with ground or pulled chicken, tofu crumbles, lentils, quinoa, or tempeh. These alternatives can provide similar texture and protein content while being lower in saturated fat and calories.
Nutritional Benefits: Chilli has several nutritional benefits. It is typically a good source of protein, fibre, and iron. The beans in chilli can also provide the additional nutritional benefits mentioned earlier.
In conclusion, chilli can be a healthy addition to tamales when consumed in moderation and with thoughtful ingredient choices. It offers nutritional benefits, flexibility in customization, and the ability to support a healthy, balanced diet. However, it's important to be mindful of the overall caloric intake and the specific needs of your diet.
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Restaurant tamales are higher in calories
The calorie count of tamales varies depending on the fillings and portion size. A typical tamale weighs 140 grams, or about 5 ounces. According to the USDA, a cheese tamale from a restaurant weighs around 179 grams and contains 387 calories. This is significantly higher than the 271 calories in 140 grams of a cheese and green chile tamale.
Restaurant tamales tend to be higher in calories than homemade tamales. This is due to the larger portion sizes and the types of fillings used in restaurants. For example, the calorie count can be influenced by the amount of masa and filling wrapped inside each corn husk. The masa, a layer of corn dough, is typically made with lard, which adds 115 calories per tablespoon. A ratio of 2 pounds of lard to 5 pounds of masa is often used, contributing to the higher calorie count in restaurant tamales.
In addition to the masa, the choice of filling can significantly impact the calorie content. Common tamale fillings include meat, cheese, chili peppers, and beans. Each of these ingredients contributes to the overall calorie count. For instance, cheese is known to increase the calorie content, while lean meats like chicken breast or ground turkey can be healthier alternatives.
The cooking method can also play a role in the calorie count. Tamales are traditionally steamed inside a corn husk or banana leaf, which is considered a healthier option compared to frying. However, the steaming process may not significantly reduce the calorie count, especially if high-calorie ingredients are used.
It is worth noting that while restaurant tamales may be higher in calories, they can still be enjoyed as part of a balanced diet. Portion sizes should be considered, and strategic swaps can be made to boost the health benefits. For example, using vegetable oil instead of lard can reduce saturated fat content, and choosing reduced-sodium broths can lower the overall sodium intake.
In summary, restaurant tamales tend to be higher in calories due to larger portion sizes and the types of fillings used. However, with mindful choices and adjustments, tamales can be enjoyed as a delicious and cultural dish that contributes to a balanced and enjoyable diet.
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Calories can be reduced with ingredient swaps
The calorie count of a tamale with chilli and cheese depends on the ingredients used and the quantity of filling and masa wrapped inside. A cheese tamale from a restaurant, for instance, weighs around 179 grams and contains 387 calories. However, a Trader Joe's Cheese Tamale with Green Chilli weighs 140 grams and contains 290 calories.
Another way to reduce calories is to control the portion size and the amount of filling. Traditional tamale fillings include meat, beans, cheese, and vegetables, all of which can be adjusted to suit your calorie preferences. For example, using leaner meats or plant-based alternatives can reduce the calorie count without sacrificing taste.
When making the filling, you can also adjust the quantities of flour, chilli sauce, and spices. The flour used in the filling, at 28 calories per tablespoon, can be reduced or substituted with a lower-calorie alternative. Similarly, the type and amount of cheese used can make a difference, as cheese is a significant source of fat and calories.
Lastly, the cooking method can impact the calorie count. Tamales are typically steamed, but you can experiment with healthier cooking techniques or use low-calorie cooking sprays instead of oils to prevent the tamales from sticking to the pot. Remember, while it's important to be mindful of your food choices and their calorie content, it's also essential to enjoy cultural foods and traditions without overly restrictive calorie counting.
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Frequently asked questions
The calorie count of a tamale with chili and cheese varies depending on the ingredients used, the recipe followed, and the portion size. A cheese tamale from a restaurant weighs around 179 grams and contains 387 calories, according to the USDA. A cheese and green chili tamale weighing 140 grams contains 271 calories.
The calorie count of a tamale with chili and cheese can be influenced by the amount of filling and masa wrapped inside each corn husk. The type of fat used, such as lard or vegetable oil, can also impact the calorie content.
Yes, there are a few strategies to boost the health benefits of tamales. Using vegetable oil instead of lard reduces saturated fat content. Choosing lean meats, adding fiber-rich beans and vegetables, and limiting the amount of cheese can also make tamales healthier.
Tamales are typically regarded as healthy due to being steamed instead of fried. However, they can be high in fat and carbohydrates, so portion sizes should be considered. Additionally, tamales can be high in sodium, with one large tamale containing up to 656 mg of sodium.
