Nutritional Values Of A Cheese & Onion Enchilada

The nutritional value of a cheese and onion enchilada varies widely. Your choice of cheese and the amount can make a healthy meatless meal turn into a dietary disaster. It will also vary with the type of product; with a homemade enchilada, you have more control over the nutritional value of your meal than you do with a frozen product or restaurant version.

Cheese

The type of cheese affects the nutrient content of a cheese and onion enchilada. A 1-ounce serving of full-fat cheddar, for example, contains 114 calories and 9.4 grams of total fat. Nearly 6 grams are saturated fats. The American Heart Association urges Americans to limit their total fat and saturated fat intake. If you opt for a low-fat variety, you can reduce the calories to 49 and fat to 1.98 grams. In either case, the cheese in your enchilada offers a good source of calcium. A 1-ounce serving of full-fat cheddar contains 204 milligrams, whereas low-fat cheddar contains 118 milligrams of calcium.

Onions

Onions add few calories and little nutritional value to your enchiladas. A 1-tablespoon serving of chopped, raw onions contains only four calories and virtually no fat. Depending upon your tastes, onions can offer some fiber. A 1-tablespoon serving contains 0.2 grams of dietary fiber. The more you add, the more fiber you can add to your diet. The “Dietary Guidelines for Americans, 2010” identified fiber as a nutrient of public health concern. In addition, onions offer a source of potassium, another nutrient of concern. A 1-tablespoon serving offers 15 milligrams of fiber.

Tortilla

Your choice of a corn or flour tortilla affects the nutritional value of your enchilada. A 6-inch flour tortilla contains 94 calories and 15.4 grams of carbohydrates. The same size corn tortilla contains 52 calories and 10.71 grams of carbohydrates. The two differ in one important aspect. The corn tortilla has only 11 milligrams of sodium. The flour tortilla, on the other hand, contains 191 milligrams. The Centers for Disease Control and Prevention warn that Americans consume too much salt, far exceeding dietary recommendations of 2,300 milligrams per day. The sodium content of your tortilla makes a greater impact when you consider the type of sauce.

Sauce

If you use a commercially prepared sauce, the sodium content of your cheese and onion enchilada soars. A 1/4 cup serving contains only 24 calories, but 520 milligrams of sodium. If you have an enchilada on a flour tortilla with full-fat cheese, the sodium content skyrockets to 887 milligrams or nearly 40 percent of the total recommended daily allowance for sodium. Using low-fat or full-fat cheese doesn't make a greater difference in sodium. Your choice of tortilla and sauce have the greatest impact. If you make a homemade sauce, you can make your cheese and onion enchilada a healthier meal.