Calories in Churros: Nutrition Facts & Serving Sizes
Per 1 churro (45g)
Per 100g
Source: Web research, March 2026.
One churro (45g) contains 189 calories with 2.7g of protein, 22.1g of carbs, and 10g of fat. Per 100g, churros deliver 420 calories with 6g of protein, 49g of carbs, and 22.2g of fat. The sugar content is 23.4g per 100g, mostly from the cinnamon-sugar coating. Saturated fat is notable at 9.2g per 100g. Churros have a moderate fiber content of 2.6g per 100g. Calcium is present at 110mg per 100g (roughly 11% daily value) and folate at 152mcg per 100g. Sodium is 309mg per 100g. A single churro is a substantial calorie hit for what amounts to roughly one snack. They are deep-fried dough coated in sugar, making them a high-calorie, low-nutrient snack best enjoyed occasionally.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 churro (45g) | 189 | 2.7g | 22.1g | 10g | 1.2g |
| 100g | 420 | 6g | 49g | 22.2g | 2.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 420 | 21% |
| Protein | 6g | 12% |
| Total Fat | 22.2g | 28% |
| Saturated Fat | 9.2g | 46% |
| Total Carbohydrates | 49g | 18% |
| Dietary Fiber | 2.6g | 9% |
| Sugars | 23.4g | 47% |
| Sodium | 309mg | 13% |
| Cholesterol | 29mg | 10% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 9.2g | 3% |
| Cholesterol | 29mg | 10% |
| Calcium | 110mg | 8% |
| Iron | 2.4mg | 13% |
| Potassium | 105mg | 2% |
| Vitamin A | 5mcg | 1% |
| Vitamin C | 1.1mg | 1% |
| Vitamin B12 | 0.1mcg | 4% |
| Magnesium | 17mg | 4% |
| Phosphorus | 115mg | 9% |
| Zinc | 0.6mg | 5% |
| Selenium | 15.4mcg | 28% |
| Folate | 152mcg | 38% |
| Thiamin (B1) | 0.3mg | 25% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.6mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Churros
Churros do not offer meaningful health benefits but provide fast-burning carbs. The 22.1g of carbs in a single churro (45g) give a quick energy boost, which could be useful as a treat around a social event or amusement park visit. However, the high sugar and saturated fat content mean this energy comes at a metabolic cost.
The folate content at 152mcg per 100g is actually notable, covering about 38% of the daily value. Folate supports DNA synthesis and cell division. The calcium at 110mg per 100g is another mild positive, though you would not eat churros for bone health.
Satuated fat at 9.2g per 100g and overall fat at 22.2g per 100g means churros are calorie-dense. The 2.6g of fiber per 100g is modest. For anyone tracking macros, a single churro at 189 calories and 10g of fat is manageable as an occasional treat but should not become a regular snack if you are cutting.
Practically, churros are best categorized as a fun food. If you are in a bulking phase and need extra calories, they are an easy way to add carbs. On a cut, skip them or limit to one.
Dietary Considerations
Churros are not keto-friendly at 49g carbs per 100g. They are not suitable for a weight loss diet if eaten regularly. Most churros contain egg, milk, and butter, so they are not vegan or dairy-free. Churros made with wheat flour are not gluten-free. The high sugar and saturated fat content mean they should be limited in any heart-healthy eating plan. They are best enjoyed as an occasional treat rather than a dietary staple.
Daily Intake (100g)
100g of churro provides 21% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a churro?
One churro (45g) contains about 189 calories. Per 100g, churros have 420 calories. If you eat two churros (90g), that is approximately 378 calories.
Is a churro good for weight loss?
Churros are not good for weight loss. At 189 calories per piece with 10g of fat and 22g of carbs, they are calorie-dense with minimal nutritional value. One churro is fine as an occasional treat, but they should not be a regular snack on a cut.
How much protein in a churro?
One churro (45g) has only 2.7g of protein. Per 100g, churros contain 6g of protein. They are not a protein source. If you eat churros, pair them with a protein-rich food to balance your macros.
Are churros gluten-free?
Standard churros are not gluten-free because they are made from wheat flour. There are gluten-free churro recipes using alternative flours, but traditional churros from restaurants or food vendors contain gluten.
How many carbs are in a churro?
One churro (45g) contains 22.1g of carbs, including 10.5g of sugar. Per 100g, churros have 49g of carbs with 23.4g of sugar. The carbs come from the dough and the cinnamon-sugar coating.
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