Mexican picadas, also known as picaditas or sopes in some regions, are a beloved type of antojito (Mexican street food). They consist of a thick, handmade corn tortilla with pinched-up edges, fried or griddled, and topped with various ingredients. The simple base is a blank canvas for toppings that determine the final flavor and, most importantly for those tracking their diet, the total calorie count.
Factors Influencing Picada Calorie Counts
The number of calories in Mexican picadas is not a single, fixed figure. It changes based on several key factors, including the masa preparation, cooking process, and the specific toppings applied. Understanding these variables is essential for estimating the nutritional impact of your meal.
Preparation and Base
The foundation of a picada is the small, thick tortilla made from masa harina, a type of corn flour. While the masa itself is relatively low in calories, its preparation method can add a significant amount of fat and calories.
- Fried: Many traditional recipes call for frying the masa in lard (manteca) or oil. This process creates a crisp, flavorful crust but substantially increases the overall calorie count. A single fried picada can easily exceed 150 calories just from the base alone.
- Griddled (Comal): A healthier alternative is to cook the picada on a dry or lightly-oiled comal (a flat griddle). This method results in a softer, chewier base and keeps the calories much lower, primarily derived from the corn masa itself.
Toppings and Fillings
The choice of toppings is the most influential factor in determining the final calorie count. A simple picada with just salsa and onion will have a much lower caloric value than one loaded with cheese, cream, and meat.
Here is a list of common toppings and their caloric impact:
- Salsa (Verde or Roja): Generally low-calorie. Made from tomatoes, tomatillos, chiles, and onion, it adds flavor without a heavy caloric load.
- Onions and Cilantro: Minimal calorie contribution and add fresh, aromatic flavors.
- Cheese (Queso fresco): A modest sprinkle of fresh cheese adds a small amount of fat and calories, but it is less dense than aged cheeses.
- Mexican Crema or Sour Cream: A generous dollop of cream can significantly increase the fat and calorie content.
- Meat (Carne Asada, Shredded Chicken, Chorizo): These toppings, especially fatty meats like chorizo, can add a substantial amount of protein, fat, and calories.
- Refried Beans: Often prepared with lard, refried beans can add significant fat and calories to the dish.
Calorie Comparison: Traditional vs. Lighter Picadas
To illustrate the impact of different preparation methods and toppings, consider the calorie comparison below. These are approximate values for a single standard-sized picada.
| Feature | Traditional Picada | Lighter Picada |
|---|---|---|
| Masa Preparation | Fried in lard or oil | Griddled on a dry comal |
| Typical Toppings | Refried beans with lard, sour cream, cheese, chorizo | Black beans, salsa verde, a sprinkle of queso fresco, chopped onion |
| Average Calories | 250-450+ calories per picada | 150-200 calories per picada |
| Primary Caloric Source | Fat from frying and heavy toppings | Corn masa and moderate toppings |
How to Make Healthier Mexican Picadas
If you want to enjoy the delicious taste of Mexican picadas without the high calorie count, several simple modifications can make a big difference.
- Skip the Fryer: Prepare the masa on a comal or a non-stick pan with a minimal amount of cooking spray instead of frying in oil. This is the single most effective change for reducing calories.
- Choose Lean Protein: Instead of fatty cuts of meat or chorizo, use lean, grilled protein sources like shredded chicken breast or seasoned fish.
- Opt for Lighter Toppings: Use fresh, low-calorie toppings such as pico de gallo, salsa verde, onions, and cilantro. For creaminess, a small dollop of Greek yogurt can be a lower-fat alternative to traditional crema.
- Use Homemade Beans: Prepare refried beans from scratch using vegetable oil instead of lard, or simply use whole, un-refried black beans for added fiber and lower fat content.
The Regional Difference: Picadas from Veracruz
Picadas are particularly famous in the state of Veracruz, where they are often made with salsa verde or salsa roja, fresh cheese, and onion. Veracruz-style picadas demonstrate how regional variations can affect the final dish. The focus on fresh, vibrant salsas can keep calories in check, especially when compared to heartier, meat-filled versions found in other parts of Mexico. Some traditional recipes, such as those from Mexico In My Kitchen, estimate around 287 calories for two Veracruz-style picadas with specific toppings, illustrating a moderate calorie profile.
Conclusion
The number of calories in Mexican picadas is highly variable, influenced by preparation style and toppings. A traditional fried picada with heavy toppings can have a much higher calorie count than a simple griddled version with fresh salsa. By being mindful of your cooking method and selecting lighter toppings, you can easily enjoy this authentic Mexican dish as a part of a balanced diet. The diversity of the dish means there's a delicious version for every dietary preference and caloric goal.
