Esquites
Esquites is a beloved Mexican street food salad, essentially the deconstructed version of elotes (corn on the cob). It features sweet corn kernels tossed with creamy mayonnaise or crema, crumbly cotija cheese, chili powder, and a squeeze of lime juice, often served warm in a cup. This dish originates from Mexico and is a staple at street carts, fairs, and family gatherings.
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🍽️ Nutrition at a glance
Esquites is a balanced dish with a good mix of carbohydrates from the corn, protein from the cheese and mayonnaise, and some healthy fats. It provides dietary fiber, vitamins like B vitamins and vitamin C, and minerals such as magnesium and potassium, with a typical serving ranging from 250 to 350 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 7 g |
| Carbs | 35 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Vitamin C | 15 mg |
| Vitamin A | 250 IU |
| Calcium | 180 mg |
| Iron | 1.5 mg |
| Magnesium | 45 mg |
| Phosphorus | 150 mg |
| Potassium | 350 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, esquites represents the vibrant street food tradition of Mexico, where simple ingredients are transformed into flavorful, communal snacks. Nutritionally, it's interesting because it combines whole grain corn with fermented dairy (if using traditional crema), offering both prebiotic and probiotic benefits for gut health.
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AI estimate may be inaccurate · Terms