Birria tacos have become an internet sensation and a popular food truck item in recent years. But are these meaty, cheesy tacos actually good for you? Here is a comprehensive look at the nutritional value of birria tacos.
What is Birria Taco?
Birria tacos are made by filling a corn or flour tortilla with birria. Birria is a Mexican meat stew traditionally made with goat or lamb, but beef and pork birria have become popular too. The meat is braised with chiles and spices until tender and shredded. It is then pan-fried or griddled to create a crispy exterior.
A key component of birria tacos is dipping them in the juices, or consomé, from the birria pot. This flavorful broth adds an extra hit of seasoning. Birria tacos are typically topped with cheese that melts from the hot consomé, lending its creamy richness.
Onions, cilantro, and lime are also common taco toppings. Overall, birria tacos deliver a wonderful blend of crispy, meaty, spicy, and melty textures and flavors.
Nutritional Profile of Birria Tacos
The nutritional value of birria tacos can vary greatly depending on the filling, toppings, tortilla, and amount of consomé used. Here is an estimated breakdown for a typical beef birria taco made with a flour tortilla and cheeses like asadero or queso fresco:
| Nutrient | Amount |
|---|---|
| Calories | ~350 |
| Total Fat | 23g |
| Saturated Fat | 10g |
| Cholesterol | 65mg |
| Sodium | 780mg |
| Total Carbohydrates | 24g |
| Dietary Fiber | 2g |
| Sugars | 2g |
| Protein | 19g |
As you can see, birria tacos are quite high in calories, fat, and sodium. The protein content is decent but does not make up the majority of calories.
High in Fat and Sodium
The most glaring nutritional issues with birria tacos are the high amounts of fat and sodium:
- A single taco provides nearly an entire day’s worth of saturated fat and over one-third of the recommended daily limit for total fat.
- The sodium content from one taco is also very high, equivalent to about one-third of the daily 2300mg limit.
Consuming too much saturated or trans fat can raise levels of unhealthy LDL cholesterol, increasing risk of heart disease. Excess sodium intake is also linked to high blood pressure, which can lead to stroke, heart disease, and other health problems.
Reasonable Protein
On a more positive note, the protein supplied from the beef works out to a moderate 19g per taco. This contributes a decent chunk towards the recommended daily intake.
Getting enough protein is important for building and repairing muscle tissue, supporting the immune system, and keeping you feeling fuller for longer between meals.
Low in Micronutrients
Being low in fruits, vegetables, whole grains, legumes, nuts, and seeds means birria tacos do not provide much in the way of beneficial micronutrients.
Vitamins like A, C, and E act as antioxidants to boost immunity and prevent cell damage. Minerals like calcium, potassium, and magnesium support bone health, normal blood pressure, nerve signaling, and more.
Fiber is another concern, with corn or flour tortillas and cheese providing little. Fiber promotes healthy digestion and cholesterol levels, and may lower heart disease risk.
High in Calories
At around 350 calories each, birria tacos are considered a high-calorie food. Someone who eats 2-3 in one sitting could easily consume 700+ calories, which is over one-third of a typical 2000 calorie daily intake.
When eaten frequently or in large quantities, the calorie density of birria tacos can lead to weight gain in the long run.
Effects of Ingredients and Preparation Methods
Certain adjustments to how birria tacos are prepared could improve their nutritional value:
- Choose corn over flour tortillas to add fiber and nutrients.
- Load up on veggies like onions, cilantro, lettuce, radish for vitamins.
- Use reduced-sodium or sodium-free spices in the birria.
- Opt for leaner cuts of meat like sirloin instead of higher-fat chuck.
- Limit the amount of cheese to a sprinkle instead of a heavy layer.
- Go easy on consomé to avoid excess sodium.
- Prepare tacos in oven or air fryer instead of deep frying for less oil.
However, the core ingredients of tortilla, cheese, and fatty braised meat make it difficult for birria tacos to ever be truly nutritious.
Healthier Taco Alternatives
For a more balanced taco meal, consider building tacos from healthier ingredients:
| Ingredient | Healthy Options |
|---|---|
| Protein | Shredded chicken, lean beef, beans, lentils, tofu |
| Toppings | Lettuce, tomato, avocado, salsa, Greek yogurt |
| Tortilla | Corn, whole wheat, low-carb |
| Cheese | Part-skim, feta, cotija |
| Seasonings | Cilantro, lime, chili powder, cumin |
Choosing healthier fillings like pinto beans, vegetables, and avocado can provide more fiber, vitamins, minerals, and plant-based protein. This balances out the carbs from the tortilla to create a lighter, nutrient-dense taco.
Conclusion
Birria tacos can certainly be delicious, but with their high amounts of calories, fat, saturated fat, cholesterol, and sodium, it’s hard to make the case that they are truly healthy. The protein content is decent but does not outweigh the less nutritious ingredients.
Making some adjustments like using leaner meats, limiting cheese, and loading up on veggies can improve the nutrition profile. However, healthier taco options are available for those looking to get more balanced macro- and micronutrients from this Mexican favorite.
Overall, birria tacos are a high-fat indulgence best enjoyed in moderation by most people as part of an otherwise balanced diet.