How many calories does an al pastor burrito have?

An average al pastor burrito from a restaurant can range from 700 to over 1,000 calories, depending on its size and ingredients. This spicy, flavorful pork burrito is a popular Mexican dish, but its true caloric impact varies significantly based on how it's made, from the fat content of the meat to the addition of rice, cheese, and sour cream.

Quick Summary

The calorie count of an al pastor burrito fluctuates based on portion size, ingredients, and preparation. Factors like fatty pork, rice, beans, cheese, and sour cream add to the total. Understanding these elements can help make informed dietary choices.

Key Points

• Significant Calorie Range: An al pastor burrito typically contains between 700 and 1,000+ calories, heavily dependent on the size and ingredients.

• Ingredient Impact: Key calorie contributors include the large flour tortilla (up to 400 calories), fatty pork (can be high), rice (over 200 calories), and high-fat toppings.

• High-Fat Toppings Matter: Additions like cheese, sour cream, and guacamole can quickly inflate the burrito's calorie count, sometimes by several hundred calories.

• Customization is Key: To reduce calories, you can opt for leaner meat, skip high-fat toppings, reduce rice, and choose a smaller or whole-wheat tortilla.

• Burrito Bowl Alternative: A burrito bowl eliminates the high-calorie tortilla, offering a healthier option with the same flavorful fillings.

• Home-Cooked is Healthier: Making an al pastor burrito at home allows for total control over ingredients, enabling you to use leaner meats and moderate portion sizes.

The Core Components of an Al Pastor Burrito

To understand the total caloric intake, it is crucial to analyze each component of an al pastor burrito. From the tortilla to the final topping, every ingredient contributes to the overall nutritional profile. The most significant factors are the size of the tortilla, the type of pork used, and the addition of high-fat ingredients.

The Al Pastor Meat

The star of the dish, al pastor pork, is traditionally marinated in a blend of chilies, spices, and pineapple, then cooked on a vertical rotisserie known as a trompo. While the pork loin is relatively lean, many preparations use fattier pork shoulder to enhance flavor and moisture. The cooking process itself, where fat renders and crisps the meat, also adds to the calorie count. For example, a restaurant portion of al pastor meat can contribute between 160 to over 200 calories, or more if a fattier cut is used.

The Tortilla and Fillings

The flour tortilla is a calorie powerhouse. A large flour tortilla can contain anywhere from 290 to 400 calories alone, serving as a high-calorie base for the entire meal. Inside, the fillings further increase the numbers:

• Rice: Many burritos include Mexican rice, which can add over 200 calories per serving.
• Beans: Black or pinto beans contribute fiber and protein, but also add around 120 calories per half-cup.
• Pineapple: The traditional al pastor ingredient adds a touch of sweetness and a minimal amount of calories.
• Salsa and Onions: These vegetable-based additions are generally low in calories, adding flavor without significant caloric impact.

High-Calorie Toppings

The difference between a moderate and high-calorie burrito often lies in the toppings. These additions can quickly push the meal into a higher calorie bracket. A standard al pastor burrito typically includes:

• Cheese: Shredded Mexican cheese adds a savory kick, but also around 100 calories per ounce.
• Sour Cream: A dollop of sour cream or crema can add over 100 calories.
• Guacamole: A popular and delicious addition, guacamole provides healthy fats but also adds a significant amount of calories, around 150 calories per serving.

Comparison: Al Pastor Burrito vs. Other Burritos

To put the calories of an al pastor burrito into perspective, it helps to compare it with other popular burrito options. This table outlines the approximate caloric range for different types of burritos, highlighting the impact of different meat and filling choices. Keep in mind that these figures can vary significantly based on restaurant and size.

Burrito Type	Approximate Calories	Key Contributing Factors
Al Pastor Burrito	700-1000+	Fattier pork, large tortilla, added cheese and sour cream
Carne Asada Burrito	800-1000	Steak fat content, tortilla, rice, guacamole
Chicken Burrito	500-800	Leaner meat can reduce calories, but added sauces can increase
Carnitas Burrito	900-1300	Pork cooked in its own fat, large portion sizes, toppings
Veggie Burrito	400-700	Rice, beans, and high-fat toppings like guacamole and cheese can still add up

How to Estimate and Control Your Burrito's Calories

Since calorie counts can vary wildly, here are some actionable steps to estimate and manage the calories in your al pastor burrito:

• Ask about portion sizes: A standard restaurant-sized burrito can be double or triple the size of a home-cooked one. If possible, ask about specific portion weights or opt for a smaller size.
• Customize your fillings: Control what goes into your burrito. Skipping high-fat ingredients like cheese and sour cream can save hundreds of calories.
• Consider a bowl: Ordering your al pastor as a bowl instead of a burrito eliminates the high-calorie flour tortilla. You can use a bed of lettuce or extra vegetables instead.
• Use lighter toppings: Opt for fresh salsa, pico de gallo, or extra lettuce instead of heavier, calorie-dense toppings.

For a more in-depth look at calculating calories for custom orders, Nutritionix provides detailed ingredient information.

Conclusion: Making an Informed Choice

The question of how many calories does an al pastor burrito have has no single answer, but it is typically a calorie-dense meal. Its content is heavily influenced by portion size and ingredient choices, particularly the meat, tortilla, and high-fat additions like cheese and sour cream. By being aware of these factors and making conscious choices, such as customizing fillings or opting for a burrito bowl, it is possible to enjoy this delicious dish while managing your calorie intake effectively. This understanding empowers you to make healthier decisions without sacrificing flavor or enjoyment.

Note: The calorie counts mentioned are estimates and can vary based on specific recipes and preparation methods at different restaurants or homes. Always consider these variations when planning your meals.

How to make a healthier al pastor burrito at home

Creating a healthier version of an al pastor burrito at home is surprisingly easy. You control all the ingredients, allowing you to reduce the fat and calorie content significantly while keeping the rich flavors. Here’s a simple guide to building a nutritious and delicious al pastor burrito.

Step-by-Step Guide for a Healthier Burrito

1. Choose a lean cut of pork: Instead of using fatty pork shoulder, opt for lean pork loin or tenderloin. This reduces the overall fat content without sacrificing flavor. Marinate as usual to get that classic al pastor taste.
2. Use whole-wheat or lower-calorie tortillas: Replace the large, standard flour tortillas with a smaller, whole-wheat, or even a gluten-free option. Some brands offer tortillas with significantly fewer calories.
3. Boost the veggies: Load your burrito with extra vegetables. Sautéed bell peppers, onions, and fresh lettuce add volume and nutrients with minimal calories. This also helps you feel full faster.
4. Go easy on the rice and cheese: Reduce the portion of rice and consider using a small amount of low-fat cheese or skipping it entirely. The bold flavors of the pork and pineapple often make extra cheese unnecessary.
5. Sub sour cream with Greek yogurt: For a creamy texture, use plain Greek yogurt instead of sour cream. It’s higher in protein and lower in fat and calories.
6. Add a fresh element: Incorporate a generous amount of fresh pineapple salsa or pico de gallo. The acidity and freshness will brighten the flavors and add a juicy texture.

Ingredients for a Healthier Version:

• Lean pork loin
• Whole-wheat tortillas
• Brown rice (use less)
• Black beans
• Pineapple salsa
• Red onion
• Cilantro
• Lettuce
• Plain Greek yogurt
• Lite cheese (optional)

By following these steps, you can create a satisfying and flavorful al pastor burrito that aligns with your health goals.

Frequently Asked Questions

What is the typical calorie count for a restaurant-sized al pastor burrito?

A restaurant-sized al pastor burrito can contain anywhere from 700 to over 1,000 calories, with the exact number depending on portion size, specific ingredients, and toppings.

How can I reduce the calories in my al pastor burrito?

To reduce calories, you can make several adjustments: choose a smaller, whole-wheat, or gluten-free tortilla; use lean pork loin instead of fattier cuts; load up on vegetables like lettuce and onions; and limit or substitute high-calorie toppings like cheese and sour cream with salsa or Greek yogurt.

Which ingredient adds the most calories to a burrito?

The main calorie-dense components are often the large flour tortilla and the high-fat toppings. A large tortilla can add up to 400 calories, and toppings like sour cream, guacamole, and cheese can easily add another few hundred calories on top of that.

Are al pastor tacos a lower-calorie option than a burrito?

Yes, al pastor tacos are generally a lower-calorie option because they use smaller corn tortillas and contain fewer fillings. This reduces the overall portion size and calorie load compared to a large, rice-filled burrito.

Is al pastor pork healthier than other burrito meats?

Compared to fattier meats like carnitas, lean al pastor pork can be a healthier choice. However, the preparation method and cut of pork (e.g., pork shoulder vs. loin) greatly influence the final fat and calorie content.

What is a good substitute for sour cream in a burrito?

Plain Greek yogurt is an excellent substitute for sour cream. It provides a similar creamy texture but is higher in protein and lower in fat and calories.

How can I make a homemade al pastor burrito healthier?

At home, you have full control. Use a leaner cut of pork like tenderloin, opt for whole-wheat tortillas, add plenty of extra vegetables, and use lighter alternatives for cheese and sour cream to significantly cut down the calorie count.