Are Burritos or Enchiladas Healthier?

November 13, 2025 •

4 min read

According to the USDA, a typical bean and cheese burrito can have over 50 grams of carbohydrates, while a single chicken enchilada may have around half that amount. This nutritional variance raises a common question for health-conscious diners: are burritos or enchiladas healthier? The answer is more complex than a simple yes or no, depending heavily on ingredients and portion control.

Quick Summary

A comparison reveals that the healthier choice depends on customizable factors like tortilla type, fillings, and preparation, rather than the dish itself. Burritos and enchiladas can be nutritious or calorie-dense based on ingredients and how they are cooked.

Key Points

Corn Tortillas vs. Flour Tortillas: Enchiladas traditionally use smaller, more fibrous corn tortillas, while burritos use large, often calorie-dense flour tortillas.
Customization is Key: The health of both dishes depends heavily on the specific ingredients and portion control. Excess cheese, sour cream, and fatty meats can make either dish high in calories and fat.
Healthier Burrito Options: Opting for a burrito bowl, a whole-wheat tortilla, lean protein like grilled chicken, and extra vegetables can make a burrito a very nutritious meal.
Healthier Enchilada Preparation: Homemade, low-sodium sauce and baking instead of frying are key to creating a healthy enchilada dish.
Ingredient Spotlight: Fiber-rich black beans, vegetables like bell peppers and onions, and lean protein sources are excellent additions for boosting the health profile of both burritos and enchiladas.

Burrito vs. Enchilada: The Core Differences

While both are staples of Mexican cuisine, burritos and enchiladas differ significantly in their construction, which directly impacts their nutritional profile. A burrito typically uses a large flour tortilla that is filled with a variety of ingredients, including meat, rice, beans, cheese, and toppings, before being wrapped into a self-contained roll. This makes it a portable, utensil-free meal. Enchiladas, on the other hand, are traditionally made with smaller corn tortillas that are rolled around a filling (often just meat or cheese) and then covered in a chile-based sauce and baked, making them a dish best eaten with a fork.

The Impact of Ingredients and Preparation

Ultimately, the healthfulness of either dish is dictated by the specific ingredients and how they are prepared. A restaurant-style burrito can quickly become a calorie bomb due to a large, processed flour tortilla, excess cheese, sour cream, and fatty meat. Similarly, enchiladas can be unhealthy if deep-fried, drenched in high-fat cheese, or served with high-sodium canned sauces. However, both can be made into nutritious meals with conscious choices.

How to Make a Healthier Burrito

Making a healthy burrito involves careful ingredient swaps:

Choose a smaller, whole-wheat tortilla or opt for a burrito bowl instead. A burrito bowl eliminates the calorie-dense tortilla entirely.
Load up on veggies. Fill your burrito with a colorful mix of low-calorie vegetables like bell peppers, onions, and fresh lettuce to boost fiber and nutrients.
Select lean protein. Opt for grilled chicken, lean ground turkey, or beans instead of fatty cuts of meat.
Control the calorie-dense toppings. Use salsa liberally, but go light on cheese, sour cream, and guacamole, which are higher in fat and calories.

How to Make Healthier Enchiladas

Enchiladas also offer plenty of opportunities for healthier preparation:

Stick with corn tortillas. Traditional corn tortillas offer more fiber and resistant starch than flour tortillas, and many versions are naturally gluten-free.
Use homemade sauce. Jarred sauces are often packed with sodium. Making your own enchilada sauce with chiles and tomatoes is a healthier, more flavorful option.
Bake instead of fry. Instead of pan-frying the tortillas, bake or steam them to soften before rolling, which saves a significant amount of oil.
Fill with lean ingredients. Stuff your enchiladas with lean protein like shredded chicken breast, or vegetarian alternatives like beans and roasted vegetables.
Reduce the cheese. Use a modest amount of reduced-fat cheese and focus on the flavors from the sauce and filling.

Calorie and Nutrient Comparison Table


Feature	Burrito (Standard Restaurant)	Enchilada (Standard Restaurant)	Healthy Burrito (DIY)	Healthy Enchilada (DIY)
Tortilla	Large, refined flour	Small, corn	Whole wheat or none (bowl)	Corn
Fillings	Beef, cheese, sour cream, white rice, beans	Meat or cheese, baked in sauce	Lean protein, beans, brown rice, lots of veggies	Lean protein, beans, veggies
Sauce	Limited (often internal salsa)	Covered in sauce, potentially high-sodium	Fresh salsa or hot sauce	Homemade, low-sodium chile sauce
Toppings	Cheese, sour cream, guacamole	More cheese, sauce, and sometimes sour cream	Veggies, salsa, small amounts of cheese/guac	Avocado, lettuce, cilantro, light cheese
Typical Calories	600-1000+ kcal	300-600 kcal per 2-3 enchiladas	350-600 kcal	300-500 kcal for 2-3 enchiladas
Typical Sodium	Very High	High	Moderate	Moderate (with homemade sauce)
Fiber	Variable (often low)	Moderate	High	High

Conclusion: It's All About the Customization

So, are burritos or enchiladas healthier? The key takeaway is that both can be either healthy or unhealthy, depending on how they are prepared. Enchiladas have a slight edge in some traditional forms, primarily because they utilize fibrous corn tortillas and often have fewer high-calorie fillings per serving. However, a large, 'loaded' burrito from a fast-food chain is almost guaranteed to contain more calories, fat, and sodium than a standard plate of enchiladas. Conversely, a homemade, veggie-packed burrito bowl is an incredibly nutritious meal. The power is in your hands as the consumer. By choosing high-quality, whole ingredients, focusing on lean proteins and fiber-rich vegetables, and controlling the amount of cheese and sodium, you can make either dish a fantastic addition to a healthy diet.

Making Smarter Choices

When dining out, look for options that allow for customization. At home, focus on cooking methods and ingredients that prioritize nutritional value. For instance, using lean protein, adding plenty of vegetables, and swapping out processed toppings for fresh ones can turn a potentially heavy meal into a well-balanced one. For more ideas on healthy recipes, including both enchiladas and burritos, consider exploring resources from registered dietitians who specialize in cultural foods.

Ultimately, there is no single, definitive "healthier" option. The best choice depends on the specific recipe and portion size, demonstrating that the 'healthy' label is less about the food type and more about the mindful preparation behind it.

Visit Your Latina Nutritionist for more insights on healthy, culturally-rich eating.

Frequently Asked Questions

Yes, you can. The key is controlling portion sizes and making smart ingredient choices. Opt for lean proteins, load up on vegetables, and go light on high-fat toppings like cheese and sour cream. A burrito bowl is a great, low-carb option.

Generally, yes. Traditional corn tortillas are typically smaller, have more fiber, and are often less calorie-dense than the large flour tortillas used for burritos.

A great alternative to sour cream is plain Greek yogurt, which offers a similar creamy texture but is higher in protein and lower in fat.

To reduce sodium, make your own enchilada sauce from scratch instead of using a jarred version. You can also use less salt and opt for fresh, not canned, beans.

A large burrito, which is often a single, complete meal, can be more filling than a single enchilada. However, a meal of 2-3 enchiladas with sides can be equally, if not more, satisfying.

A burrito bowl is often healthier because it completely removes the large, calorie-dense flour tortilla, which can significantly reduce the overall carbohydrate and calorie count.

Healthy fillings include lean protein like grilled chicken or turkey, black beans, roasted vegetables (peppers, onions, sweet potato), corn, and fresh salsa.