Enchilada, NFS
Common food
Photo: Wikipedia
An enchilada is a corn tortilla rolled around a savory filling, then smothered in a chili-based sauce and often baked with cheese. The texture is soft and yielding, with the tortilla absorbing the rich, earthy, and sometimes spicy sauce. Per 100g, it provides a balanced mix of protein (10g), carbs (14.6g), and fat (9g), making it a satisfying, energy-dense meal.
Calorie split: 22% protein · 33% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love enchiladas for their deep, complex flavors—a harmonious blend of chili, cheese, and savory fillings—and their comforting, saucy texture. They are also cherished for their versatility, allowing endless customization to suit tastes and dietary needs.
⚠️ Watch-outs & how to enjoy it better
Enchiladas can be high in sodium and saturated fat, especially with generous cheese and creamy sauces, which may concern those monitoring heart health or blood pressure. To counteract this, use reduced-sodium broth, moderate cheese, and add extra vegetables like peppers or spinach to boost fiber and nutrients.
Key benefits
- Good source of complete protein from corn and filling.
- Provides dietary fiber from corn tortillas and beans.
- Contains B vitamins and minerals like iron and magnesium.
- Versatile base for adding vegetables and lean proteins.
- Traditional comfort food with cultural significance.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'enchilada' literally means 'seasoned with chili' in Spanish, and the dish dates back to Mayan times when people in the Valley of Mexico would roll corn tortillas around small fish.
Full nutrition (USDA data · scales with serving)
| Water | 64.4 g |
| Energy | 178 kcal |
| Protein | 10.0 g |
| Total lipid (fat) | 9.0 g |
| Carbohydrate, by difference | 14.6 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 116 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 192 mg |
| Potassium, K | 190 mg |
| Sodium, Na | 459 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 10.2 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.8 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 25.2 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 37.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 72.0 ug |
| Carotene, alpha | 15.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 198 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 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 | 0.38 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 33.0 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
Are enchiladas gluten-free?
Traditional corn tortillas are gluten-free, but always check for cross-contamination or added wheat flour in commercial products. Fillings and sauces are typically safe, but verify ingredients like broth or thickeners.
Can I make enchiladas healthier?
Yes, use whole-grain or corn tortillas, fill with lean proteins like chicken or beans, load up on vegetables, and opt for a tomato-based sauce over cheese-heavy ones. Baking instead of frying also reduces fat.
What's the difference between red and green enchilada sauce?
Red sauce is made from dried chili peppers like ancho or guajillo, offering a deeper, earthier flavor. Green sauce uses fresh tomatillos and green chilies, giving a brighter, tangier taste.
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 1.78 kcal/g · 23% 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: 2.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.