Cratox AI
Reviewed by Cratox Nutrition Team · Updated February 5, 2026
chilaquiles
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Chilaquiles

🔥 195 Calories
💪 10.6g Protein
⚡ 14.9g Carbohydrates
🥑 10.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Chilaquiles
Energy density
Moderate
195 kcal per 100g
Macro energy profile
Fat-led
21% Protein · 30% Carbohydrates · 49% Fat
Glycemic profile
Low GI
GI 50 · GL 7
Notable signals
Low in sugarUSDA data

Nutritional Information

195
kcal/100g
Protein
10.6g
Carbohydrates
14.9g
Fat
10.7g
Glycemic Index:
50

About Chilaquiles

Chilaquiles is a traditional Mexican dish made from fried corn tortillas cut into small pieces and simmered in a sauce. Originating from Mexico, it is often served for breakfast or brunch, usually topped with ingredients such as cheese, sour cream, and avocado, making it a flavorful and hearty meal. The dish is versatile, allowing for various toppings and sauces, ranging from red to green salsas, catering to different palates and preferences. Nutritionally, chilaquiles provide a decent balance of macronutrients, with a moderate amount of protein, carbohydrates, and fats. Each 100g serving contains approximately 195 calories, making it a satisfying option without being overly heavy. The dish is also a source of essential vitamins and minerals, which contribute to its overall health benefits. Chilaquiles can be enjoyed on their own or as a base for additional proteins like eggs or beans, making them a popular choice for a balanced meal.

Health Benefits

Supports muscle repair due to its protein content.
Provides energy through carbohydrates, suitable for active individuals.
Contains dietary fiber which aids in digestion.
Rich in vitamins and minerals such as Vitamin B12 and Iron.
Can be customized with healthy toppings for enhanced nutrition.
May help in weight management due to its satiating properties.
Supports heart health with low saturated fat content.
Offers a source of antioxidants when prepared with fresh ingredients.
Can enhance mood and energy levels thanks to its balanced macronutrients.
Easy to prepare, making it a convenient meal option.

Recommended Food Pairings

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Eggs - Adding scrambled or poached eggs increases protein content and makes for a heartier meal.
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Black Beans - A great source of fiber and protein, black beans complement chilaquiles and enhance satiety.
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Avocado - Provides healthy fats and creaminess, balancing the crunchiness of the tortillas.
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Queso Fresco - This cheese adds a salty flavor and richness, enhancing the overall taste of the dish.
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Salsa Verde - A zesty topping that adds freshness and additional vitamins, making the dish more nutritious.

How to Consume

Serving size
Recommended serving size is 150g, approximately 1 cup of chilaquiles.
Frequency
Recommended frequency is 2-3 times per week.
  • •Pair with fresh vegetables to increase fiber and nutrient content.
  • •Consider using whole grain tortillas for added health benefits.
  • •Try different salsas to vary flavors and nutritional value.
  • •Top with a dollop of Greek yogurt instead of sour cream for a healthier option.
  • •Serve immediately after preparation to maintain texture and flavor.

Selection & Storage

How to choose:

  • ✓Select tortillas that are fresh and have a good texture, not overly dry or stale.
  • ✓Look for ripe avocados if using as a topping, ensuring they are slightly soft to touch.
  • ✓Choose vibrant and firm tomatoes for making salsa for a better flavor profile.
  • ✓Opt for fresh herbs that are fragrant and bright in color to enhance the dish.
Storage
Store chilaquiles in an airtight container in the refrigerator at a cool temperature, ideally below 4°C (39°F).
Shelf life
Chilaquiles can be stored for up to 3 days refrigerated and can be frozen for about 1 month.

Warnings & Contraindications

  • ⚠️People with gluten intolerance should avoid traditional tortillas unless made from gluten-free corn.
  • ⚠️Individuals with allergies to corn should refrain from consuming this dish.
  • ⚠️Excessive consumption may not be suitable for those monitoring carbohydrate intake.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Be cautious with spicy toppings if sensitive to spice, as it may cause gastrointestinal issues.

Frequently Asked Questions

How many calories does Chilaquiles have?

Chilaquiles contain approximately 195 calories per 100g serving. This makes it a moderate calorie dish, suitable for breakfast or brunch. The calorie content can vary based on the toppings and sauces used.

Is Chilaquiles healthy?

Yes, chilaquiles can be considered healthy, especially when prepared with fresh ingredients and nutritious toppings. They provide a good source of protein, fiber, and essential vitamins and minerals, supporting overall health when consumed as part of a balanced diet.

How should Chilaquiles be stored?

Chilaquiles should be stored in an airtight container in the refrigerator at temperatures below 4°C (39°F). They can last up to 3 days in the refrigerator and can be frozen for about 1 month for longer storage.

What are the benefits of eating Chilaquiles?

Eating chilaquiles offers several benefits, including support for muscle repair thanks to their protein content, energy provision from carbohydrates, and dietary fiber aiding in digestion. They are also versatile, allowing for various healthy toppings to enhance nutrition.

How much Chilaquiles can I eat per day?

It is recommended to enjoy chilaquiles in moderation, with a serving size of about 150g being ideal. Consuming them 2-3 times per week can fit well into a balanced diet without overindulging.

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