How healthy are nachos with cheese?
Are nachos with cheese healthy? Best kept occasional. Nachos with cheese score 21/100 on the HowHealthyIs Score: 100 g provide 305 kcal, 247 mg calcium and 9.3 g protein. Nachos with cheese are tortilla chips baked under melted cheddar with jalapeños and salsa: very energy-dense, with most calories coming from the fried chips and 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). Nachos with cheese rank higher than 21% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium6%
- Protein6%
- Vitamin A4%
- Vitamin E4%
- Magnesium3%
- Fiber3%
- Iron1%
- Potassium1%
- Vitamin C0%
Counts against
- Saturated fat12%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 30 minus 19 = 10. 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 nachos with cheese?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 305 kcal | 427 kcal | |
| Protein | 9.3 g | 13 g | 26% |
| Carbohydrates | 27 g | 38 g | 14% |
| Fiber | 2.5 g | 3.5 g | 12% |
| Sugars | 1.8 g | 2.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 18 g | 26 g | 33% |
| Saturated fat | 7.2 g | 10 g | 50% |
| Omega-3 fats | 0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 113 µg | 158 µg | 18% |
| Vitamin C | 1 mg | 1.5 mg | 2% |
| Vitamin D | 0.2 µg | 0.2 µg | 1% |
| Vitamin E | 1.8 mg | 2.5 mg | 17% |
| Vitamin K | 9.9 µg | 14 µg | 12% |
| Vitamin B12 | 0.5 µg | 0.6 µg | 26% |
| Folate | 14 µg | 19 µg | 5% |
| Minerals | |||
| Calcium | 247 mg | 345 mg | 27% |
| Iron | 0.8 mg | 1.1 mg | 6% |
| Potassium | 168 mg | 235 mg | 5% |
| Magnesium | 42 mg | 59 mg | 14% |
| Zinc | 1.6 mg | 2.2 mg | 20% |
| Sodium | 537 mg | 752 mg | 33% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard nachos with cheese?
We estimate nachos with cheese from this standard recipe (serves 4, about 560 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| Salted tortilla chips | 200 g |
| Shredded cheddar | 150 g |
| Pickled jalapeños | 30 g |
| Salsa | 120 g |
| Sour cream | 60 g |
Why are nachos with cheese good for you?
- 345 mg calcium in 1 plate (shared starter), 27% of the daily value. Calcium is needed for the maintenance of normal bones.
- 0.6 µg vitamin B12 in 1 plate (shared starter), 26% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 13 g protein in 1 plate (shared starter), 26% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use them
- Sharing as a starter rather than eating as a meal
- Adding beans, tomato and avocado to raise fiber
What should you watch out for?
- High in salt and saturated fat; a plate is easy to finish without feeling full.
- Stadium and bar nachos often use processed cheese sauce, which adds more salt.
What can you eat instead of nachos with cheese?
Foods you can use the same way with a higher HowHealthyIs Score.