Migas
Migas is a hearty breakfast dish originating from the Iberian Peninsula, particularly Spain and Portugal, that has become a staple in Tex-Mex and Mexican-American cuisine. It typically consists of scrambled eggs cooked with crumbled tortilla chips or stale bread, onions, peppers, and tomatoes, often seasoned with chili peppers and spices.
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🍽️ Nutrition at a glance
Migas is a balanced dish that provides a good mix of protein from eggs, carbohydrates from tortillas or bread, and healthy fats from cooking oil or lard. A typical serving ranges from 300 to 500 calories, depending on portion size and added ingredients like cheese or chorizo.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 35 g |
| Fat | 28 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 850 mg |
| Potassium | 450 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 15 mg |
| Calcium | 150 mg |
| Iron | 3 mg |
| Magnesium | 50 mg |
| Phosphorus | 250 mg |
| Vitamin B12 | 1.2 mcg |
Per 1 plate (300 g) · estimated, varies by recipe
💡 What's interesting
Culturally, migas is celebrated as a resourceful way to use leftover tortillas or bread, reducing food waste while creating a flavorful meal. Nutritionally, it offers a satisfying combination of textures and flavors, making it a popular choice for starting the day with sustained energy.
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AI estimate may be inaccurate · Terms