How healthy are chicken enchiladas?
Are chicken enchiladas healthy? Yes, in moderate portions. Chicken enchiladas score 35/100 on the HowHealthyIs Score: 100 g provide 163 kcal, 12 g protein and 112 mg calcium. Chicken enchiladas are corn tortillas rolled around shredded chicken, baked in red chile sauce under melted cheese: high in protein, with a fair amount of calcium from the cheese. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken enchiladas rank higher than 35% of them.
Counts in favor (% daily value per 100 kcal)
- Protein15%
- Calcium5%
- Magnesium4%
- Fiber3%
- Vitamin A3%
- Vitamin E3%
- Potassium3%
- Iron2%
- Vitamin C1%
Counts against
- Saturated fat9%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 40 minus 19 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken enchiladas?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 163 kcal | 424 kcal | |
| Protein | 12 g | 31 g | 62% |
| Carbohydrates | 12 g | 30 g | 11% |
| Fiber | 1.6 g | 4.1 g | 15% |
| Sugars | 1.3 g | 3.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.6 g | 20 g | 25% |
| Saturated fat | 2.9 g | 7.4 g | 37% |
| Omega-3 fats | 0.2 g | 0.4 g | |
| Vitamins | |||
| Vitamin A | 46 µg | 120 µg | 13% |
| Vitamin C | 0.8 mg | 2.1 mg | 2% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 0.7 mg | 1.9 mg | 13% |
| Vitamin K | 4.2 µg | 11 µg | 9% |
| Vitamin B12 | 0.2 µg | 0.6 µg | 25% |
| Folate | 9.4 µg | 24 µg | 6% |
| Minerals | |||
| Calcium | 112 mg | 290 mg | 22% |
| Iron | 0.7 mg | 1.9 mg | 11% |
| Potassium | 213 mg | 553 mg | 12% |
| Magnesium | 30 mg | 79 mg | 19% |
| Zinc | 0.9 mg | 2.4 mg | 22% |
| Sodium | 390 mg | 1015 mg | 44% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken enchiladas?
We estimate chicken enchiladas from this standard recipe (serves 6, about 1550 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 12 corn tortillas | 312 g |
| Chicken breast, poached and shredded | 500 g |
| Red enchilada sauce | 600 g |
| Shredded Mexican cheese blend | 200 g |
| Onion | 100 g |
| Oil to soften the tortillas | 15 g |
| Sour cream, to serve | 60 g |
| Cilantro | 10 g |
| Salt | 3 g |
Why are chicken enchiladas good for you?
- 31 g protein in 2 enchiladas, 62% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.6 µg vitamin B12 in 2 enchiladas, 25% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 290 mg calcium in 2 enchiladas, 22% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use them
- A make-ahead family dinner
- Serving with a crisp salad or black beans
What should you watch out for?
- The cheese topping and sour cream make up much of the saturated fat.
- Canned enchilada sauce adds salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.