How Many Calories Are in 3 oz of Birria? A Detailed Nutritional Breakdown

November 21, 2025 •

4 min read

A 3 oz serving of pre-packaged beef birria can contain as few as 150 calories, but homemade or restaurant versions often have significantly more, sometimes exceeding 270 calories per serving. The exact calorie content of birria varies widely depending on the type of meat, fat content, and preparation methods.

Quick Summary

The calorie count for a 3 oz serving of birria is not consistent, ranging from roughly 150 to over 270 calories based on ingredients like meat type and preparation style. Fat content is a major variable impacting the overall energy total.

Key Points

Variable Calorie Count: The calories in 3 oz of birria can range from 150 to over 270, depending on the recipe and ingredients.
Meat Choice is Key: The type and cut of meat significantly influence the fat and calorie content; goat is leaner than beef.
Fat Content Varies: The amount of rendered fat included in the consommé can substantially increase the overall calorie count.
High in Protein and Iron: Birria is a great source of high-quality protein and provides a good amount of iron, essential for muscle and blood health.
Healthier Options Exist: Modifications like choosing leaner meat, skimming fat, and adding extra vegetables can make birria a healthier dish.

The Surprising Range of Calories in 3 oz of Birria

When estimating how many calories are in 3 oz of birria, it is crucial to understand that there is no single answer. Unlike standardized, packaged foods, birria is a dish with many variations. The calorie content is heavily influenced by the meat used (beef, goat, or a mix), the cut of meat (fattier vs. leaner), and the cooking process. For instance, some store-bought, sous-vide beef birria is advertised at just 150 calories for a 3 oz serving, emphasizing a low-carb profile with high protein. In contrast, a 3 oz serving of cafeteria-style beef birria has been measured at 273 calories, with a higher fat and carb content.

Factors Influencing Birria's Caloric Content

Several elements play a significant role in the final calorie count of a birria dish:

Meat Selection: The choice of meat is arguably the biggest factor. Goat meat is generally leaner than beef, meaning goat birria will typically have fewer calories and less saturated fat. Beef birria made with fattier cuts like short ribs will have a higher calorie and saturated fat count than one prepared with a leaner cut, like sirloin.
Fat Rendering: During the slow-cooking process, fat from the meat renders into the consommé (the savory broth). The amount of this rendered fat that is included in the final serving can dramatically increase the calorie count. Some recipes call for a generous amount of this fatty broth, while others serve it with just the shredded meat.
Consommé Composition: The broth itself is a key component. While a consommé is essentially a rich liquid, the fat content absorbed from the meat elevates its caloric value. Some recipes add vegetables and spices, but these contribute minimally to the overall calorie count compared to the meat and fat.
Preparation Method: The contrast between pre-packaged options, restaurant preparations, and homemade recipes highlights the calorie variability. Pre-packaged products are often designed for lower calories and controlled macros. Restaurant dishes may prioritize flavor over health, incorporating fattier cuts of meat and more rendered fat. Homemade birria allows for complete control, giving cooks the power to select leaner cuts and skim excess fat.

A Comparison of Birria Calorie Counts (per 3 oz serving)


Birria Type	Approx. Calories	Approx. Total Fat	Key Factors
Store-Bought Beef (Pre-cooked)	150 kcal	7g	Sous-vide method, lower fat content.
UConn Cafeteria Beef	273 kcal	19.4g	Standard beef recipe, higher fat content.
Del Real Foods Beef	150 kcal	8g	Specific product, controlled macros.
Homemade Beef (Leaner Cut)	190-220 kcal	9-12g	Cooked at home with control over fat content.
Homemade Goat	150-180 kcal	5-8g	Leaner meat selection, less saturated fat.

The Nutritional Profile of Birria

Beyond calories, birria offers a number of nutritional benefits, largely thanks to its high-protein meat base. The dish provides a substantial amount of protein, which is essential for muscle health and promoting a feeling of fullness. It is also a good source of iron, a mineral vital for producing hemoglobin and myoglobin, which carry oxygen throughout the body. Furthermore, the slow-cooking process can break down collagen from connective tissues into the broth, which is beneficial for skin elasticity and joint health.

Making Birria a Healthier Option

For those watching their calorie or fat intake, a few simple adjustments can make birria a healthier meal without sacrificing flavor:

Choose a Leaner Meat: Opt for goat meat or a leaner cut of beef, such as chuck roast with the visible fat trimmed, to significantly reduce the fat and calorie count.
Skim the Fat: After cooking, let the consommé cool. A layer of fat will rise to the top. Skim this excess fat off before reheating and serving.
Add More Vegetables: While birria already uses some spices, increasing the vegetable content with additions like extra onion, cilantro, or a side of salsa adds fiber, vitamins, and minerals without a significant calorie increase.
Control Serving Size: Stick to a 3 oz serving of the meat and broth, and be mindful of what you pair it with, such as corn tortillas and fresh toppings, rather than cheese-heavy additions.

Conclusion

While a definitive single number for how many calories are in 3 oz of birria is not possible due to wide recipe variations, a reasonable estimate for a simple meat and broth version falls within the 150 to 270-calorie range. This variation is primarily driven by the cut and type of meat and the fat content included. With simple modifications, birria can be a nourishing, high-protein meal that fits into various dietary plans. Enjoying this delicious dish mindfully, and understanding its nutritional components, empowers you to make informed choices that align with your health goals. For more in-depth nutritional data and tips, consider checking out authoritative resources like the National Institutes of Health.

Frequently Asked Questions

Birria can be part of a healthy diet, as it is a great source of protein and iron. However, it can be high in saturated fat and sodium, so it should be enjoyed in moderation or with some modifications like using leaner meat.

Homemade birria typically allows for more control over ingredients, potentially resulting in a lower calorie count if leaner meat is used and excess fat is skimmed from the broth. Restaurant versions can vary widely depending on the chef's recipe and preparation style.

Yes, the consommé (broth) can add a significant number of calories, especially if it contains a large amount of rendered fat from the slow-cooked meat. Skimming the fat off the top can help reduce the calories from the consommé.

The primary sources of calories in birria are the meat and the fat. Since birria is meat-heavy and often involves cooking with fattier cuts, these components contribute the most to the dish's caloric total.

Absolutely. Using a leaner cut of beef or opting for goat meat instead can significantly reduce the overall fat and calorie content of the dish without sacrificing flavor.

Goat birria is generally lower in calories and fat compared to beef birria, especially if the beef is from a fattier cut. For those concerned about heart health, goat is often the preferred choice.

To estimate the calories for your homemade birria, start with the calorie count of the raw meat you are using. Account for the oil and any other additions. If you skim off a significant amount of fat, you can deduct some of those calories from the total.