Chicken enchiladas are a popular Tex-Mex dish consisting of corn tortillas filled with chicken, cheese, and sauce. They are often served as an entree or appetizer and make for a flavorful and satisfying meal. However, with all the cheese, tortillas, and sauce used in chicken enchiladas, some people wonder just how fatty this dish really is. In this article, we will analyze the nutritional content of chicken enchiladas to determine if they are high in fat.
Calories in Chicken Enchiladas
To understand if a food is high in fat, we first need to look at the calorie count. Calories are a measure of the energy content in food. Fat contains 9 calories per gram, while protein and carbohydrates contain just 4 calories per gram. So foods high in fat will also be high in calories.
An average serving of chicken enchiladas contains around 300-400 calories. This calorie count is moderately high but not excessive for a main dish. The high number of calories in chicken enchiladas is largely due to three main ingredients:
- Tortillas: Most recipes call for corn tortillas which provide carbohydrates and a small amount of fat.
- Cheese: Standard chicken enchiladas are made with cheese like cheddar, Monterey jack, or queso fresco. These cheeses add significant calories and fat.
- Sauce: Enchilada sauces are often made with oil or lard, boosting the fat and calorie content.
So while chicken enchiladas are not a low-calorie food, they do not contain an extremely high number of calories compared to some other Mexican dishes. The calorie count gives us an initial look at the fat content, but we need to specifically analyze the fat grams for a more definitive answer.
Total Fat in Chicken Enchiladas
To identify if a food is truly high in fat, we need to look at the total fat content per serving measured in grams. The total fat includes all types of fat like saturated, polyunsaturated, monounsaturated, and trans fats.
According to the USDA, one serving of chicken enchiladas contains approximately 15-25 grams of fat depending on the specific recipe. To put this in perspective, here are some guidelines on high-fat foods:
- Low fat = 5 grams of fat or less per serving
- Moderate fat = 5-12 grams of fat per serving
- High fat = 20 grams of fat or more per serving
With 15-25 grams of fat per serving, chicken enchiladas exceed the threshold for high fat foods. The cheese and cooking oils used in the dish significantly increase the total fat content. Simply put, chicken enchiladas are a high fat food.
Ways to Reduce Fat in Chicken Enchiladas
If you want to enjoy chicken enchiladas but reduce the fat content, here are some tips:
- Use low-fat cheese like cotija or feta
- Choose whole wheat tortillas instead of flour or corn
- Cook with just a spray of oil instead of frying in oil
- Make enchilada sauce from scratch without added oils
- Load up on veggies like bell peppers, onions, and spinach
Making these simple substitutions can help lower the total fat per serving and make a healthier version of chicken enchiladas. But in their traditional preparation, chicken enchiladas qualify as a high fat dish.
Saturated Fat in Chicken Enchiladas
Now that we’ve looked at total fat, let’s specifically analyze the saturated fat content of chicken enchiladas. Saturated fat is found primarily in animal products and has been linked to increased cholesterol levels and higher risk of heart disease. Nutrition experts recommend limiting saturated fat to no more than 10% of total daily calories.
Most chicken enchilada recipes contain 5-10 grams of saturated fat per serving. To keep saturated fat under 10% of a 2000 calorie diet, you would need to limit it to 22 grams per day. With up to 10 grams from a single serving of enchiladas, you can see how these could quickly exceed the recommended daily amount of saturated fat.
The two main sources of saturated fat in chicken enchiladas are:
- Cheese: The cheddar, Monterey jack, and Mexican cheese blends used are high in saturated fat.
- Meat: The chicken thigh or breast meat also provides saturated fat.
Ideally, chicken enchiladas should be thought of as an occasional treat in a balanced diet, not a regular meal option for those concerned about saturated fat intake. There are definitely healthier enchilada options out there.
Healthier Enchilada Options
If you are looking for enchiladas with less saturated fat, consider these alternatives:
- Veggie enchiladas made with beans, spinach, onions, peppers
- Turkey or pork enchiladas made with leaner meat
- Seafood enchiladas with shrimp, crab, or white fish
- Cheese-less enchiladas with just salsa and vegetables
These versions will help cut back on the saturated fat from cheese and higher fat meats. You can also reduce cheese amounts in any enchilada recipe and switch to low-fat cheese options.
Unsaturated Fats in Chicken Enchiladas
Not all fats are bad for your health. Chicken enchiladas also contain some healthier unsaturated fats like monounsaturated and polyunsaturated fats. These are found in plant oils and fatty fish.
Compared to saturated fat, unsaturated fats may help reduce LDL cholesterol and lower risk of heart disease when eaten in moderation. They provide essential fatty acids that our bodies need.
The small amounts of unsaturated fats in chicken enchiladas come from:
- Oils used for cooking like vegetable, canola, or olive oil
- Avocados added as a topping or filling
- Nuts like peanuts or almonds used for garnish
Aim for more unsaturated fats by using heart-healthy oils when cooking enchiladas, topping with avocado slices, adding a side salad with olive oil dressing, or sprinkling chopped nuts on top.
Just remember that while unsaturated fats are healthier than saturated fats, they are still calorie-dense. Large amounts can lead to unwanted weight gain. Moderation is key when it comes to the healthier fats.
Trans Fat in Chicken Enchiladas
Trans fats are known to have negative health effects and increase the risk for heart disease and stroke. They are created through a process called hydrogenation that turns healthy oils into solid fats. Trans fats raise LDL cholesterol and lower HDL cholesterol.
Most chicken enchilada recipes do not contain a significant amount of trans fat on their own. However, some additional ingredients could boost the trans fat content:
- Pre-made enchilada sauce mix that contains partially hydrogenated oils
- Store-bought tortillas containing trans fats
- Frying tortillas or other ingredients in oil high in trans fats like partially hydrogenated vegetable oil
- Using processed cheese that contains trans fats
To keep chicken enchiladas free of trans fats, read ingredient labels carefully and stay away from anything with “partially hydrogenated oil” listed. Making enchilada sauce from scratch and using fresh ingredients can prevent consuming unhealthy trans fats.
Cholesterol in Chicken Enchiladas
Cholesterol is a waxy, fat-like substance found in animal foods that can raise blood cholesterol levels. Guidelines recommend consuming less than 300mg of cholesterol per day.
A serving of chicken enchiladas contains approximately 130-160mg of cholesterol. The cholesterol comes from:
- Chicken: Using dark meat with skin adds more cholesterol than boneless, skinless breasts.
- Cheese: Cheddar, Monterey Jack, and Mexican cheese blends are high in cholesterol.
- Sour cream: Often used as a topping, sour cream adds more cholesterol.
To lower the cholesterol content, use boneless, skinless chicken breast, reduced-fat cheese, and limit high-cholesterol toppings. Avoid adding extra meat like chorizo sausage which can boost the cholesterol numbers significantly.
Overall, a serving of chicken enchiladas provides over half the recommended daily cholesterol intake. So those with high cholesterol should enjoy this dish in moderation.
Macronutrient Ratio
Analyzing the ratio of protein, carbs, and fat in a food can also determine if it is high in fat. Looking at the macronutrient breakdown, chicken enchiladas contain:
- 30-35% fat
- 30-40% carbohydrates
- 20-30% protein
With fat making up 30-35% of the calories, chicken enchiladas have a high proportion of calories coming from fat compared to other macronutrients. For a more balanced ratio, try increasing protein with more chicken or beans and adding vegetables to increase the carb percentage.
Impact on Weight Loss
For those trying to lose weight, chicken enchiladas would not be considered the best option because of their high fat and calorie content. Some downsides for weight loss include:
- High fat and calorie content can lead to consuming excess calories and gaining weight.
- Cheese, oil, cream and meat provide a lot of dense calories without volume.
- Easy to overeat when served in large portions at restaurants.
- Often served as part of a larger meal with rice, beans, chips adding even more calories.
That being said, chicken enchiladas can be enjoyed occasionally when watching your overall calorie intake for the day. Some tips include:
- Watch portion sizes and stick to 1-2 enchiladas.
- Bulk up the meal with low-calorie sides like salad and veggies.
- Choose corn tortillas over flour to save about 50 calories per tortilla.
- Opt for low-fat ingredients like reduced fat cheese and Greek yogurt instead of sour cream.
With some modifications and attention to portions, chicken enchiladas can still fit into a healthy weight loss diet. But in their standard form they are a high fat choice that should be limited for those trying to shed excess pounds.
Conclusion
In summary, most traditional chicken enchilada recipes contain high amounts of fat, specifically saturated fat and cholesterol. Enchiladas get a large percentage of calories from fat compared to other nutrients. They can promote weight gain when consumed in large portions or as part of an unhealthy diet.
There are certainly some steps you can take to lighten up chicken enchiladas by using strategic ingredient swaps and watching portions. But overall, chicken enchiladas would not be classified as a low-fat food option. Going with a vegetarian version or limiting intake to occasional moderate portions are good ways to enjoy enchiladas on a healthy diet. While tasty, it is best to be mindful of how often you indulge in these high-fat, Mexican-inspired stuffed tortillas.