Enchilada sauce, red
Common food
Photo: Wikipedia
Red enchilada sauce is a vibrant, earthy, and mildly spicy condiment made from dried red chilies, tomatoes, and a blend of spices like cumin and garlic. Its texture is typically smooth and pourable, ranging from thin to moderately thick, with a deep, rich red color. Nutritionally, it is very low in calories (30 kcal per 100g) and provides a modest amount of fiber and sugar, making it a flavorful addition without significant caloric impact.
Calorie split: 8% protein · 65% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love red enchilada sauce for its bold, complex flavor that balances smokiness, mild heat, and savory depth. It's incredibly versatile, serving as the heart of classic enchiladas, a base for stews, or a marinade, deeply rooted in Mexican culinary tradition.
⚠️ Watch-outs & how to enjoy it better
The sauce can be high in sodium, which may concern those monitoring blood pressure, and its sugar content (1.83g per 100g) could contribute to blood-sugar spikes if consumed in large quantities. To counteract this, pair it with protein-rich foods like beans or chicken, and practice portion control by using it as a flavor enhancer rather than a primary sauce.
Key benefits
- Very low in calories and fat
- Provides a source of dietary fiber
- Contains capsaicin from chilies, which may support metabolism
- Rich in antioxidants from tomatoes and chilies
- Adds flavor without excessive sugar or fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'enchilada' comes from the Spanish 'enchilada,' meaning 'chili-enrolled,' and the sauce's red color traditionally comes from dried ancho or guajillo chilies, which are rehydrated and blended.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 30.0 kcal |
| Protein | 0.62 g |
| Total lipid (fat) | 0.91 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 6.0 mg |
| Phosphorus, P | 11.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 547 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.39 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 0.90 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 362 ug |
| Carotene, alpha | 74.0 ug |
| Cryptoxanthin, beta | 62.0 ug |
| Lycopene | 994 ug |
| Lutein + zeaxanthin | 103 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.24 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 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 | 0.00 mg |
FAQ
Is red enchilada sauce spicy?
It can range from mild to moderately spicy, depending on the type of chilies used (e.g., ancho is mild, guajillo is medium). Most commercial versions are designed to be flavorful but not overwhelmingly hot.
Can I use red enchilada sauce as a marinade?
Yes, it works well as a marinade for chicken, beef, or pork, adding flavor and helping to tenderize the meat. Marinate for at least 30 minutes before cooking.
How long does homemade red enchilada sauce last?
Homemade sauce can be stored in an airtight container in the refrigerator for up to 5 days or frozen for 3-4 months. Always check for signs of spoilage before use.
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 0.30 kcal/g · 8% calories from protein · 0.5 g fiber · 1.8 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: 5.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.