Fast foods, nachos, with cheese
Whole food · Fast Foods
Photo: Wikipedia
A vibrant, shareable platter of crispy corn tortilla chips blanketed in a thick, molten cheese sauce, often studded with jalapeños, beans, or meat. The experience is a satisfying crunch giving way to a salty, creamy, and mildly spicy coating. Nutritionally, it's a high-energy snack, delivering a significant dose of fat and carbs from the chips and cheese.
💚 Why it's loved
People adore nachos for the ultimate comfort-food combination of salty, crunchy, and creamy textures. It's a versatile canvas for endless toppings, making it a customizable and fun communal dish at parties, stadiums, and casual restaurants.
⚠️ Watch-outs & how to enjoy it better
The high fat, refined carb, and sodium content can lead to energy spikes and crashes, and may be problematic for those monitoring blood sugar or heart health. To mitigate, pair with a side of fresh pico de gallo or black beans for fiber and protein, practice strict portion control, and opt for homemade versions with baked chips and real cheese sauce.
Key benefits
- Quick source of energy from carbohydrates and fats
- Contains some protein from cheese and corn
- Provides dietary fiber from corn chips
- Can be a vehicle for added vegetables like peppers or beans
- Often a social centerpiece for gatherings
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dish was invented in 1943 by Ignacio Anaya at the Victory Club restaurant in Piedras Negras, Mexico, just over the border from Texas, for a group of U.S. military wives.
Full nutrition (scales with serving)
| Water | 37.4 g |
| Energy | 343 kcal |
| Energy | 1436 kj |
| Protein | 4.3 g |
| Total lipid (fat) | 21.5 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 34.9 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 2.2 g |
| Sucrose | 0.53 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 1.6 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 28.3 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 198 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 313 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 8.6 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.63 mg |
| Pantothenic acid | 0.38 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 | 26.4 mg |
| Vitamin B-12 | 0.07 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 21.0 iu |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 4.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.08 mg |
| Tocopherol, gamma | 6.5 mg |
| Tocopherol, delta | 0.22 mg |
| Tocotrienol, alpha | 0.23 mg |
| Tocotrienol, beta | 0.42 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.41 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 19.3 ug |
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.3 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.49 g |
| SFA 20:0 | 0.13 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.04 g |
| Fatty acids, total monounsaturated | 14.0 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 13.7 g |
| MUFA 18:1 c | 13.6 g |
| MUFA 20:1 | 0.28 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.0 g |
| PUFA 18:2 | 4.4 g |
| PUFA 18:2 n-6 c,c | 4.3 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.65 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.62 g |
| PUFA 18:3 n-6 c,c,c | 0.03 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.06 g |
| Fatty acids, total trans-monoenoic | 0.03 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.03 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 3.0 mg |
| Tryptophan | 0.04 g |
| Threonine | 0.16 g |
| Isoleucine | 0.19 g |
| Leucine | 0.52 g |
| Lysine | 0.16 g |
| Methionine | 0.09 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.14 g |
| Valine | 0.25 g |
| Arginine | 0.21 g |
| Histidine | 0.14 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.34 g |
| Glutamic acid | 0.92 g |
| Glycine | 0.15 g |
| Proline | 0.53 g |
| Serine | 0.22 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are nachos a traditional Mexican food?
While inspired by Mexican ingredients like corn tortillas and cheese, the dish as we know it—mounded with melted cheese sauce—was created in Mexico specifically for American visitors and is widely considered a Tex-Mex invention.
What's the difference between nacho cheese sauce and real melted cheese?
Traditional 'nacho cheese' sauce is a processed product made from cheese, milk, emulsifiers, and spices, designed to stay liquid. Real melted cheese (like cheddar or Monterey Jack) can become stringy and oily when heated but offers a more authentic flavor.
Can nachos be made healthier?
Yes. Use baked or whole-grain chips, top with lean proteins like grilled chicken or black beans, load up on fresh vegetables (tomatoes, onions, peppers), and use a lighter hand with cheese or opt for a small amount of a strong-flavored real cheese.