Enchilada, pork
Common food
Photo: Wikipedia
An enchilada is a warm, soft corn tortilla rolled around a savory pork filling, generously bathed in a rich, earthy chili sauce and often topped with melted cheese. The texture is a delightful contrast between the tender, sauce-soaked tortilla and the hearty, seasoned pork inside. Nutritionally, it provides a solid protein boost (9.54g per 100g) alongside a balanced mix of fats and carbohydrates for satisfying energy.
Calorie split: 20% protein · 30% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love enchiladas for their deeply comforting, layered flavors—the savory pork, tangy or smoky chili sauce, and rich cheese create a perfect harmony. They are also incredibly versatile, serving as a beloved weeknight dinner or a festive centerpiece for celebrations.
⚠️ Watch-outs & how to enjoy it better
The traditional cheese and sauce can be high in saturated fat and sodium, which may be a concern for heart health. To counteract this, use lean pork, reduce cheese, and load up on a fresh side salad or steamed vegetables to add volume and nutrients without excess calories.
Key benefits
- Good source of complete protein from pork
- Provides dietary fiber from corn tortilla and sauce
- Contains B vitamins like thiamine and B12 from pork
- Iron and zinc from both meat and chili peppers
- Can be part of a balanced meal with vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'enchilada' literally means 'seasoned with chili' in Spanish, and the dish is a direct descendant of the Aztec practice of rolling tortillas around small fish or other fillings.
Full nutrition (USDA data · scales with serving)
| Water | 62.8 g |
| Energy | 192 kcal |
| Protein | 9.5 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 14.6 g |
| Fiber, total dietary | 2.3 g |
| Total Sugars | 0.79 g |
| Calcium, Ca | 119 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 191 mg |
| Sodium, Na | 456 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 12.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.15 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 26.7 mg |
| Vitamin B-12 | 0.30 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) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 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 | 0.41 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.86 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 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 | 28.0 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 sauce (roja) is made from dried red chilies like ancho or guajillo, giving it a deeper, earthier flavor. Green sauce (verde) is made from fresh tomatillos and green chilies like jalapeño or serrano, offering a brighter, tangier taste.
Are corn or flour tortillas traditional for enchiladas?
Corn tortillas are the traditional and most common choice. They hold up better when dipped in sauce and have a more authentic, earthy flavor that complements the chili sauce.
Can I make pork enchiladas healthier?
Yes. Use extra-lean ground pork or shredded pork loin, reduce the cheese, and incorporate more vegetables like bell peppers, onions, or spinach into the filling. Serve with a large side of greens.
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 1.92 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.