Enchilada, beef
Common food
Photo: Wikipedia
A beef enchilada is a savory corn tortilla rolled around a seasoned ground beef filling, smothered in a rich chili sauce and often melted cheese. The texture is a comforting blend of soft, sauce-soaked tortilla and hearty, spiced meat, delivering a deep, earthy flavor with a mild to moderate kick. Nutritionally, it provides a solid protein boost (9.76g per 100g) alongside a balanced mix of carbohydrates and fats for sustained energy.
Calorie split: 20% protein · 30% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love beef enchiladas for their deeply satisfying, savory flavor profile—a perfect harmony of spiced meat, tangy sauce, and melted cheese. They are a beloved comfort food and a staple of communal meals, offering warmth and a taste of cultural tradition.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat, especially with generous cheese and sauce, which may concern those monitoring heart health or blood pressure. To counteract this, use lean ground beef, limit added salt, and pair with a side of fresh, fiber-rich vegetables like a simple salad or steamed broccoli to aid digestion and balance the meal.
Key benefits
- Good source of protein for muscle maintenance and satiety.
- Provides dietary fiber from corn tortillas and any added beans.
- Contains iron and B vitamins from the beef filling.
- Can be a balanced meal when paired with vegetables and legumes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'enchilada' comes from the Spanish verb 'enchilar,' meaning 'to add chili pepper to,' literally translating to 'seasoned with chili.'
Full nutrition (USDA data · scales with serving)
| Water | 63.0 g |
| Energy | 191 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 14.6 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 118 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 458 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 9.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.4 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 24.0 mg |
| Vitamin B-12 | 0.57 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 29.0 ug |
| Carotene, beta | 72.0 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 198 ug |
| Lutein + zeaxanthin | 21.0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 3.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Mexican, cheese enchilada — USDA does not publish this profile for Enchilada.
| Tryptophan | 0.15 g |
| Threonine | 0.42 g |
| Isoleucine | 0.52 g |
| Leucine | 1.1 g |
| Lysine | 0.91 g |
| Methionine | 0.31 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.54 g |
| Valine | 0.69 g |
| Arginine | 0.46 g |
| Histidine | 0.31 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.79 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.25 g |
| Proline | 1.6 g |
| Serine | 0.65 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between red and green enchilada sauce?
Red enchilada sauce is typically made from dried red chili peppers, tomatoes, and spices, offering a deeper, earthier flavor. Green sauce (salsa verde) is made from tomatillos and green chilies, providing a tangier, brighter taste.
Can beef enchiladas be made healthier?
Yes, by using lean ground beef or turkey, whole-grain tortillas, reducing cheese, and adding more vegetables like bell peppers, onions, or spinach to the filling.
Are enchiladas gluten-free?
Traditional corn tortillas are gluten-free, but some commercial tortillas or sauces may contain gluten. Always check labels if you have a gluten intolerance or celiac disease.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.91 kcal/g · 20% calories from protein · 2.3 g fiber · 0.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.