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Chilaquiles

Per 100 g (3.5 oz), chilaquiles provides 10.6 g of protein, 2.1 g of fiber, and 195 kcal, a moderate energy density.

USDA description: Chilaquiles

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density: 195 kcal/100 g0
Protein: 5.5 g/100 kcal+1
Fiber: 1.1 g/100 kcal0
Solid food with 61.9 g of water, under 700

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
8 primary
Data
USDA FDC 2708505

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Nutrition facts

Calories
332 kcal per serving
195 kcal per 100 g (3.5 oz)
Protein
18.1 g per serving
10.6 g per 100 g (3.5 oz)
Carbohydrates
25.3 g per serving
14.9 g per 100 g (3.5 oz)
of which sugars
1.9 g per serving
1.1 g per 100 g (3.5 oz)
Fiber
3.6 g per serving
2.1 g per 100 g (3.5 oz)
Fat
18.1 g per serving
10.7 g per 100 g (3.5 oz)
of which saturated
8.6 g per serving
5.1 g per 100 g (3.5 oz)
Water
105.2 g per serving
61.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central (FNDDS 2021-2023): Chilaquiles (FDC ID 2708505), accessed September 23, 2026.

A typical 170 g (6 oz) serving provides about 332 kcal, 18.1 g of protein, and 3.6 g of fiber.

The typical serving (170 g (6 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The Dictionary of the Spanish Language defines chilaquiles, in Mexico, as a dish of corn tortillas cut into strips or triangles, fried and then cooked in chili sauce. This page uses USDA's chilaquiles, an unfried version whose recipe is 29% corn tortilla, 29% egg cooked without added fat, 23% cheese and 18% tomato, with 195 kcal, 10.63 g of protein and 10.67 g of fat per 100 g; with fried tortilla chips, cream or more cheese, the figures change.

A 170 g (6.0 oz) serving, the cup USDA uses for this dish, provides 332 kcal, 18.1 g of protein and 18.1 g of fat, so the egg and cheese make it a breakfast with a fair amount of protein. The 2025 nutrition advisory on GLP-1 therapy suggests starting with protein but avoiding fatty foods in the first few days of treatment, so in those days half a serving made like USDA's, with unfried tortilla, usually sits better than the version with fried chips and cream. It pays to start with small amounts: according to the Wegovy (semaglutide) SmPC, in its 68-week trials nausea affected 43.9% of patients, against 16.1% on placebo.

What the evidence says

With USDA's reference recipe, protein supplies about 22% of its energy, above the 20% the EU requires for a "high protein" claim, and its 196 mg of calcium per 100 g exceed the 120 mg for a "source of calcium" (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). It has 5.07 g of saturated fat per 100 g, about 8.6 g per serving, and that fat supplies about 23% of its calories, while the WHO recommends that saturated fat provide no more than 10% of total dietary energy. It has 366 mg of sodium per 100 g, about 622 mg per serving, almost a third of the 2,000 mg a day the WHO recommends not exceeding.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

Frequently asked questions about chilaquiles

How much protein is in a 170 g (6 oz) serving of chilaquiles?

100 g (3.5 oz) of chilaquiles has 10.6 g of protein. A typical 170 g (6 oz) serving has about 18.1 g of protein. That is 5.5 g of protein per 100 kcal.

How many calories does a 170 g (6 oz) serving of chilaquiles have?

100 g (3.5 oz) of chilaquiles has 195 kcal. A typical 170 g (6 oz) serving has about 332 kcal. That is a moderate energy density.

Does chilaquiles have fiber?

100 g (3.5 oz) of chilaquiles has 2.1 g of fiber. A typical 170 g (6 oz) serving has about 3.6 g of fiber.

Is chilaquiles filling?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 195 kcal/100 g) + 1 (protein: 5.5 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) + 0 (solid food with 61.9 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.

What counts as a normal serving of chilaquiles?

We use 170 g (6 oz) as a typical serving. That amount provides about 332 kcal, 18.1 g of protein, and 3.6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Chilaquiles (FDC ID 2708505).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "chilaquiles" (in Spanish).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  7. InstitutionWorld Health Organization.Healthy diet (fact sheet, section on fats).accessed .
  8. InstitutionWorld Health Organization.Sodium reduction.accessed .