Calories in Enchiladas: Nutrition Facts & Serving Sizes
Per 1 cup (224g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
An enchilada is a corn tortilla rolled around a filling and covered in chili sauce. This USDA data represents enchilada sauce specifically, which comes in at just 30 calories per 100g and 67 calories per cup. The sauce itself is low in protein at 0.6g per 100g but also very low in calories, making it a reasonable topping when portioning carefully. The main concern is sodium, which hits 547mg per 100g and over 1,225mg in a single cup serving. Full enchiladas with cheese, beef, and tortilla will be significantly higher in calories, typically landing between 250 and 400 calories per piece depending on filling and size. Enchiladas are a staple Mexican dish that can be built to fit your macros by choosing lean protein fillings like chicken breast and going light on cheese and sauce.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (224g) | 67.2 | 1.3g | 11g | 2g | 1.1g |
| 1 can (283g) | 84.9 | 1.7g | 13.9g | 2.5g | 1.4g |
| 0.25 cup (56g) | 16.8 | 0.3g | 2.7g | 0.5g | 0.3g |
| 100g | 30 | 0.6g | 4.9g | 0.9g | 0.5g |
Track Enchilada in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 30 | 2% |
| Protein | 0.6g | 1% |
| Total Fat | 0.9g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 4.9g | 2% |
| Dietary Fiber | 0.5g | 2% |
| Sugars | 1.8g | 4% |
| Sodium | 547mg | 24% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 7mg | 1% |
| Iron | 0.7mg | 4% |
| Potassium | 101mg | 2% |
| Vitamin A | 36mcg | 4% |
| Vitamin C | 0.3mg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 6mg | 1% |
| Phosphorus | 11mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.4mcg | 1% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Enchiladas
Enchilada sauce on its own is very low in calories, which means the caloric impact of a full enchilada dish comes primarily from the tortilla, protein filling, and cheese rather than the sauce itself. This is useful to know when building a higher-protein version of the dish.
The sauce contains vitamin A at 36mcg per 100g, contributing to immune function and skin health. It also provides a small amount of vitamin E and potassium (101mg per 100g), which supports hydration and muscle contraction.
When you build enchiladas with lean protein like grilled chicken breast, you can create a satisfying high-protein meal. A two-enchilada serving with 4 oz of chicken, corn tortillas, and moderate sauce can deliver 30-35g of protein at around 450-500 calories total, which fits well into a muscle-building diet.
The fiber content in enchilada sauce is modest, but adding beans or using whole grain tortillas can substantially increase the fiber content of the full meal, improving satiety and digestive health.
Dietary Considerations
Enchilada sauce is naturally low-fat and low-calorie, though it is high in sodium at 547mg per 100g. It is typically gluten-free when made from corn-based ingredients, but always check labels on canned versions. Enchilada sauce is vegan-friendly. Full enchiladas with meat and cheese are not vegan. For keto dieters, the sauce's carb content is moderate at 4.9g per 100g, so portion control matters. The full dish with corn tortillas is not keto-compatible. For weight loss, the sauce itself is diet-friendly, but the complete dish needs to be assembled thoughtfully to stay calorie-controlled.
Daily Intake (100g)
100g of enchilada provides 2% of a 2,000-calorie diet.
Track Your Intake
See how enchilada fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in an enchilada?
Enchilada sauce has 30 calories per 100g and 67 calories per cup. A complete beef and cheese enchilada typically contains 250 to 400 calories depending on size and ingredients.
Is an enchilada good for weight loss?
The sauce is very low in calories, but full enchiladas can be calorie-dense depending on fillings. Choosing chicken breast over beef, reducing cheese, and using corn tortillas keeps calories manageable while delivering solid protein.
How much protein in an enchilada?
Enchilada sauce has just 0.6g of protein per 100g. The protein in a full enchilada comes primarily from the filling. A chicken enchilada can deliver 20 to 30g of protein per piece depending on how much meat is used.
How much sodium is in enchilada sauce?
Enchilada sauce is high in sodium at 547mg per 100g. A 1 cup serving contains over 1,225mg of sodium, which is more than half the typical 2,300mg daily limit. If you are watching sodium intake, use the sauce in moderation.
Are enchiladas gluten-free?
Traditional enchiladas made with corn tortillas and homemade sauce are naturally gluten-free. Canned enchilada sauce can sometimes contain wheat-based thickeners, so checking the label is important if you have celiac disease or gluten sensitivity.
How do you make enchiladas high-protein?
Use grilled chicken breast, lean ground turkey, or black beans as the filling. Add a moderate amount of sauce, use two corn tortillas per enchilada, and top with a small amount of reduced-fat cheese to keep protein high and calories reasonable.
Track Enchiladas in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.