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Mexican Food Guide
Mexican restaurants offer a delightful array of flavors. However, many of the food options are characterized by high calories and excessively large portion sizes. Use this guide as a tool before planning your trip to the restaurant. Always remember that you have the right to ask about the ingredients that went into your food as well as the preparation method. Most restaurants will be happy to accommodate your requests or concerns.
GENERAL TIPS
- Ask for a corn tortilla instead of a flour tortilla.
- Request for sauces and cheese on the side.
- Snack on tortilla chips consciously (limit to one basket).
- Order items that have been grilled or steamed and avoid deep fried foods.
- Choose items cooked with vegetables.
- Avoid adding salt at the table since many items already have salt added during cooking.
- Consider sharing an entrée with a friend or taking a to-go-box.
WATCH YOUR BEVERAGES
- 12 oz. margarita can have as much as 812 calories!
- Mexican beers like most others have 105-148 calories for each 12 oz. bottle.
- Ordering water with lemon or a diet soda can save you hundreds of calories!
The information listed below only provides a general estimate of nutritional content for the food items. The actual figures will vary depending on the restaurant and method of preparation among other factors. Feel free to ask your server about the details on your entrée.
Burritos Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)13" Flour Tortilla 340 7.7 3 55 710 9 2 Vegetables + Rice + Salsa 750 16.6 4.5 126 1800 24 19 Chicken + Rice + Salsa 880 24 6 121 2030 47 16 Ground Sirloin + Rice + Salsa 930 30 11 122 2220 43 17 Shredded Beef + Rice + Salsa 890 21 7 120 1900 57 17 Steak + Rice + Salsa 930 26 8 124 2060 50 18 Breakfast Burrito without Meat 550 26 10 57 1380 18 8 Breakfast Burrito with Chorizo 650 32 12 59 1700 27 9 Breakfast Burrito with Chicken 620 30 11 58 1510 29 8 Breakfast Burrito with Steak 630 31 12 57 1500 28 8
Additional Items Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Cheddar Cheese (1 oz.) 113 9 6 0 174 7 0 Chihuahua Cheese (1 oz.) 105 8 5 2 173 6 0 Guacamole (2 Tbsp.) 50 4.5 2.5 3 240 1 0 Fajita Vegetables (1/2 Cup) 60 3.5 0.5 6 640 1 1 Sour Cream (2 Tbsp.) 120 10 7 2 30 2 0 Rice, Cilantro Lime (1 Cup) 120 3.5 0.5 20 305 2 0 Salsa, Chili-Corn (2 Tbsp.) 50 0.5 0 11 270 1.5 1.5 Queso Sauce (1/2 Cup) 220 18 11 6 530 7 4 Small Corn Tortilla (1 oz.) 62 0.8 0.7 12.7 13 1.6 1.8 6" Flour Tortilla (1 oz.) 94 2.33 0.56 15.4 191 2.5 0.9
Tacos Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Taco Shell, Crispy (each) 60 2.25 0.5 8.5 10 1 0.5 Taco Shell 6", Soft (each) 90 2.5 1 16 200 3 2 Beans with Salsa, Cheese, Sour cream 250 6 2 40 250 9 6 Chicken with Salsa, Cheese, Sour cream 260 8 3 32 290 14 3 Beef with Salsa, Cheese, Sour cream 280 10 4 33 350 13 3 Fish Taco 260 10 1.5 32 460 13 6 Taco Shell Salad without Meat 700 40 11 61 1050 21 12 Taco Shell Salad with Chicken 830 46 13 56 1280 44 9 Taco Shell Salad with Beef 880 52 18 57 1470 40 9
Quesadillas Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Quesadilla with Vegetables 890 49 25 68 1950 41 10 Quesadilla with Chicken 1010 56 27 61 1980 63 6 Quesadilla with Steak 1030 57 29 60 1950 65 6
Nachos Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)With Vegetables, Queso, Cheese, Beans 1070 54 19 113 1440 30 26 With Beef, Queso, Cheese, Beans 1320 74 29 108 1950 53 20 Only Tortilla Chips & Queso (8 oz.) 800 46 16 79 870 15 9
Other Items Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Tortilla Soup (bowl) 90 5 1 8 1020 4 2 Chicken Fajitas/ Chicken only (skillet) 330 11 2 23 2080 40 3 Fajita Fixings/ Sour cream, Salsa, Guacamole 160 13 5 9 350 2 3 Flauta, Chicken (each) 190 10 0 16 120 8 2 Flauta, Chicken with cheese & sauce 230 13 2 17 250 11 2 Flauta, Beef (each) 160 9 1.5 10 170 8 2 Flauta, Beef with cheese & sauce 190 12 3 11 300 10 2 Chimichanga, Chicken (each) 815 44 15 71 2316 33 7 Chimichanga, Ground Beef (each) 1310 98 31 49 2210 41 4 Shrimp, 4 large 170 10 4 1 380 16 0 Mexican Rice (3 oz.) 107 1 0 21 416 2 1 Refried Beans (1 Cup) 237 3.2 1.2 39.1 753 13.8 13.4 Tamale, Pork (each) 260 10 Info NA 59 Info NA 13.5 Info NA Tamale, Beef (each) 220 13 6 15 410 10 5 Enchilada, Chicken with sauce (each) 210 13 6 9 783 8 1 Enchilada, Beef with sauce (each) 263 18 7 4 596 16 1 Enchilada, Spinach, Poblano (each) 258 13 5 30 1012 5 2 Enchilada, Cheese with sauce (each) 232 16 9 5 565 11 1
Appetizers and Desserts Calories Fat
(g)Sat Fat
(g)Carb
(g)Sodium
(mg)Protein
(g)Fiber
(g)Empanada, Fruit-Filled (each) 250 9 Info NA 37 46 5 Info NA Empanada, Beef (2) 440 31 11 26 580 13 2 Dulce De Leche Cheesecake (slice) 1160 72 39 122 800 15 2
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If
you are a registered University
of Illinois student and you have questions or concerns,
If you are concerned about any difference in your treatment plan and the information in this handout, you are advised to contact your health care provider.
Visit the McKinley Health Center Web site at: http://www.mckinley.illinois.edu |
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HEd. III-262 |
© The Board of Trustees of the University of Illinois, 2008. |
06-11-08 |
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mexican_food_guide |
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