How many calories does a tlayuda have?

December 7, 2025 •

4 min read

A single tlayuda can range from under 400 to well over 1000 calories, depending entirely on its size and loaded toppings. How many calories does a tlayuda have is not a straightforward question, as the final count is heavily influenced by the specific ingredients used, such as meat, cheese, and fat content.

Quick Summary

The calorie count of a tlayuda varies dramatically based on its ingredients and preparation method. Factors like the type of meat, amount of cheese, and cooking fat determine the final nutritional profile of this Oaxacan dish.

Key Points

Variable Calories: The calorie count for a tlayuda is not fixed and can vary widely from 400 to over 1000, depending on ingredients and portion size.
Toppings Matter: High-calorie ingredients like asiento (pork lard), fatty meats such as chorizo or tasajo, and generous amounts of quesillo significantly increase the total calorie count.
Base is Lower: The large, crispy corn tortilla and black beans form the foundational components, but their preparation (fried versus baked) heavily influences the final calories.
Healthier Options: To reduce calories, opt for leaner proteins, minimize fatty ingredients like asiento and extra cheese, and increase vegetable toppings like cabbage and avocado.
Vegan Alternatives: Vegan tlayuda recipes often use avocado and beans, resulting in a lower calorie count compared to meat and cheese versions.
Portion Control: The large size of a traditional tlayuda means it can be a full meal. Consider sharing or saving half to manage your calorie intake effectively.

Understanding the Tlayuda Calorie Mystery

The tlayuda is a beloved Oaxacan street food, often described as a Mexican pizza due to its large, crispy tortilla base. However, unlike a standard pizza, its nutritional profile is far more complex and variable. The base tortilla itself is relatively low in calories, but the magic—and the calories—lie in the toppings. A base tlayuda with just beans and cabbage is vastly different from one loaded with layers of cheese, meat, and fat. This guide breaks down the typical ingredients and their caloric impact, helping you understand the real answer to the question: how many calories does a tlayuda have?

The Calorie Contribution of Base Ingredients

The foundational elements of a tlayuda are the large, dried corn tortilla, refried beans, and a smear of asiento (pork lard).

Tortilla: The large, crispy corn tortilla provides a base of carbohydrates. For example, a 100-gram portion of a plain, dry tortilla might contain around 300 calories. However, a homemade or restaurant tlayuda tortilla is typically fried or toasted with some oil, adding to the total fat and calorie count.
Refried Beans: Black beans are a staple. While a scoop of black beans is rich in fiber and protein, the preparation method is key. Refried beans, especially those cooked with lard, add a considerable number of calories. A thin layer across a large tortilla could add 50-100 calories.
Asiento: A critical component of a traditional tlayuda is asiento, a rendered pork lard. This adds a rich flavor and significant calories, primarily from saturated fat. Using a lot of asiento can quickly drive up the calorie count.

The Impact of Meats and Cheese

The most significant contributors to a tlayuda's calorie count are the meat and cheese. These ingredients are calorie-dense and are often added generously.

Tasajo: This thin, salted beef is a popular topping. According to one recipe, tasajo, along with other standard toppings, can lead to a tlayuda with 400-600 calories, or higher, depending on the portion size. A larger cut or more oil used during cooking will increase this number.
Chorizo: Mexican chorizo, a spicy pork sausage, is another high-calorie option. With a typical chorizo tlayuda recipe suggesting around 550 calories, it's clear that this fatty, flavorful meat contributes heavily to the total count.
Quesillo: This Oaxacan string cheese is similar to mozzarella but with a different taste and texture. It adds a delicious, melty richness and is calorie-dense. With 100 grams of quesillo containing around 290 calories, a hefty portion of cheese can add a few hundred calories to the dish.
Cecina: A thinly sliced, marinated beef, cecina adds protein and flavor. Like tasajo, its calorie count depends on the cut and cooking method.

Comparison Table: Tlayuda Calorie Variations

To illustrate the wide range of caloric possibilities, consider this comparison based on typical recipes and nutrition data.


Tlayuda Variation	Approx. Calorie Count	Key Calorie Sources
Simple (Beans & Cheese)	400-600	Tortilla, beans, cheese
Vegan	~406	Tortilla, beans, avocado, veggies
With Chorizo	550+	Chorizo, cheese, tortilla
With Tasajo	400-600+	Tasajo, cheese, tortilla
Restaurant-Style (Loaded)	800-1300+	Large portion of meat, cheese, extra fat

Building a Healthier Tlayuda

For those watching their calorie intake, enjoying a tlayuda is still possible by making mindful choices. Here are some ways to create a lighter version:

Reduce Asiento: Request less asiento or skip it entirely. Ask for the tortilla to be baked or lightly toasted with minimal oil instead of fried.
Choose Leaner Proteins: Opt for a leaner protein source. Grilled chicken or carne asada can be lower in fat than chorizo or fatty cuts of tasajo. Alternatively, a vegetarian tlayuda with black beans and avocado is a great option.
Limit Cheese: Use a smaller portion of quesillo or a lower-fat cheese alternative.
Load Up on Veggies: Increase the proportion of fresh vegetables like shredded cabbage, tomatoes, onions, and avocado. These toppings add flavor, fiber, and nutrients without excessive calories.
Watch Portion Size: Remember that traditional tlayudas are often large and intended to be a complete meal. Consider sharing one or saving half for later.

Conclusion: A Calorie Range, Not a Single Number

Ultimately, there is no single answer to how many calories does a tlayuda have. The dish is a perfect example of how complex and variable traditional food can be. A basic, simple tlayuda might be a moderately calorie-dense meal, while a fully loaded, restaurant-style version can easily exceed 1000 calories. The key is to be aware of the ingredients and preparation methods. By customizing your tlayuda with healthier choices, you can enjoy this delicious and authentic Oaxacan dish while maintaining a balanced diet. Whether you prefer a traditional preparation or a lighter version, the flexibility of the tlayuda allows for a satisfying meal for everyone.

For more detailed nutritional information on ingredients, you can consult a database like the USDA FoodData Central USDA FoodData Central.

Frequently Asked Questions

Tlayudas can range from moderately high to very high in calories. A simple version might be around 400-600 calories, while a fully loaded one with fatty meats and cheese can exceed 1000 calories.

Asiento is rendered pork lard used to spread on the tortilla base. It adds a rich, distinct flavor but also contributes a significant amount of calories and saturated fat to the tlayuda.

Recipes for tlayudas with chorizo typically suggest a calorie count ranging from 550 to nearly 600 calories, with the specific amount depending on the portion of sausage and cheese used.

Yes, you can make a lower-calorie tlayuda by using less asiento or skipping it, opting for a leaner protein like grilled chicken, and using less cheese. Loading up on fresh vegetables is also a great strategy.

A vegan tlayuda is generally lower in calories than a traditional one. A recipe for a vegan version with avocado and veggies is cited as being around 406 calories per serving.

While often called 'Mexican pizza,' a tlayuda's calorie count can differ greatly from a standard pizza. Traditional pizzas vary widely, but some loaded tlayudas can have a comparable or even higher calorie count per serving than certain pizza varieties.

Quesillo, or Oaxacan cheese, is a calorie-dense topping. At approximately 290 calories per 100 grams, adding a generous portion can substantially increase the final calorie tally of the dish.

Tasajo (thin, salted beef) is generally a leaner option than Mexican chorizo, which is a fatty pork sausage. For a healthier choice, opt for a moderate portion of tasajo over chorizo.