Enchiladas are a popular Mexican dish that typically consists of a corn or flour tortilla rolled around a filling and covered with a chili pepper sauce. Beef enchiladas, made with ground beef as the filling, can be a tasty and satisfying meal. However, like many dishes, beef enchiladas can also be high in calories, especially if they are loaded up with extra fillings, toppings, and sides. So how many calories are actually in a beef enchilada?
A Typical Beef Enchilada
The calorie count of a beef enchilada can vary depending on the exact recipe and ingredients used. However, most basic beef enchiladas prepared at home contain approximately the following:
- 1 small (6 inch) flour tortilla – around 90 calories
- 1/4 cup cooked ground beef – around 115 calories
- 2 tablespoons enchilada sauce – around 20 calories
- 2 tablespoons shredded cheddar cheese – around 60 calories
Added up, this comes out to about 285 calories per standard size beef enchilada.
Calories in Beef Enchiladas at Mexican Restaurants
When ordering beef enchiladas at a Mexican restaurant, the calorie count may be a bit different. Restaurant portions tend to be larger, with more generous fillings and toppings. Here are some estimated calorie counts for beef enchiladas from popular Mexican restaurant chains:
| Restaurant | Beef Enchilada Calories (1 enchilada) |
|---|---|
| Chipotle | 460 |
| Qdoba | 390 |
| Moe’s Southwest Grill | 470 |
| On The Border | 460-870* |
*On The Border has various beef enchilada options with different calorie counts
As you can see, beef enchiladas from Mexican restaurants typically range from around 400-500 calories each. Some larger portions or more heavily topped enchiladas can go as high as 800-900 calories.
What Impacts the Calories in Beef Enchiladas?
There are a few key factors that impact the total calorie count in beef enchiladas:
Tortilla size
The larger the tortilla, the more calories it will have. Small 6-inch tortillas have around 90 calories, while large 10-inch tortillas can have 150-200 calories.
Fillings
More beef filling means more calories. Using a lighter protein like chicken or turkey instead of beef can lower the calories. Adding extra ingredients like rice, beans, or vegetables will increase calories.
Sauces and toppings
Rich sauces like cheese sauce, sour cream sauce, or thick chili sauce add more calories than lighter tomato-based enchilada sauces. Toppings like cheese, guacamole, and crema also increase the calorie count.
Side dishes
When eating restaurant beef enchiladas, unlimited chips, rice, beans, and other sides can cause the meal to skyrocket in calories.
Lower Calorie Options
There are a few simple ways to lighten up beef enchiladas if you are looking for lower calorie options:
- Use smaller corn tortillas instead of large flour tortillas
- Choose leaner fillings like chicken or turkey breast instead of beef
- Load up on veggies like onions, peppers, spinach inside
- Opt for tomato-based enchilada sauces instead of cream-based sauces
- Go easy on high-calorie toppings like cheese, sour cream, guacamole
- Avoid tortilla chips, rice, beans, and other high-calorie sides
Nutritional Benefits
While beef enchiladas can be high in calories, they do provide some nutritional benefits, especially when veggies are also included. Some of the nutrients found in beef enchiladas:
- Protein – from the beef and cheese, helps build muscle and makes you feel full.
- Carbs – from the tortilla, gives you energy.
- Fiber – from beans, vegetables, helps digestion.
- Calcium – from cheese, strengthens bones.
- Iron – from beef, improves blood health.
- Vitamin C – from tomatoes and peppers, boosts immunity.
Tips for Making Healthier Beef Enchiladas
Here are some tips to enjoy beef enchiladas while reducing the calorie count:
Use lean beef
Choose extra lean (at least 90%) ground beef and drain off any excess fat after cooking.
Add lots of vegetables
Onions, peppers, mushrooms, spinach – load up on all kinds of vegetables to add nutrients and fiber.
Use reduced fat cheese
Top with reduced-fat Mexican blend instead of full-fat cheeses.
Boost flavor with spices
Season with garlic, cumin, chili powder, oregano, cilantro, and citrus juice instead of relying on fat, salt, and sugar for flavor.
Opt for healthy sides
Pair your enchiladas with a side salad instead of rice, beans, chips, etc.
Watch your portions
Stick to 1 medium enchilada instead of 2-3, and avoid high-calorie appetizers, drinks, and desserts.
Healthy Beef Enchilada Recipe
Here is a recipe for healthier beef enchiladas using some of the tips mentioned above:
Ingredients
- 4 (6-inch) whole wheat tortillas
- 1 tablespoon olive oil
- 1 onion, diced
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 1 pound 90% lean ground beef
- 1 (15 oz) can no salt added tomato sauce
- 2 tablespoons chili powder
- 1/4 cup chopped fresh cilantro
- 1 cup shredded reduced-fat Mexican cheese blend
Instructions
- Preheat oven to 350°F. Lightly grease a baking dish.
- Heat olive oil in a skillet over medium heat. Add onion and bell pepper and cook for 5 minutes until tender. Add garlic and cook 1 minute more.
- Add ground beef and cook through, breaking it into crumbles as it cooks. Drain excess fat.
- Stir in tomato sauce and chili powder. Reduce heat and simmer for 5-10 minutes to meld flavors. Stir in cilantro.
- Spoon about 1/2 cup of the beef mixture into each tortilla. Roll up and place seam side down in baking dish.
- Pour over any remaining sauce and sprinkle with cheese.
- Bake for 15-20 minutes until hot and bubbly.
- Serve with salad or roasted veggies if desired.
This recipe makes 4 enchiladas with around 300 calories each. Be sure to watch your portions when serving!
Conclusion
Beef enchiladas can range anywhere from 300-900 calories each depending on size and toppings. Sticking with small or medium corn tortillas, lean beef, and plenty of low-calorie veggies are the best ways to lighten them up. Limiting servings to just 1, avoiding fatty sauces and sides, and seasoning with herbs and spices instead of salt can also help make reasonably healthy beef enchiladas that still pack tons of flavor.