How many calories does birria have? A comprehensive breakdown

November 21, 2025 •

4 min read

While the exact calorie count varies widely based on preparation, a single serving of beef birria stew typically contains between 150 and 400 calories. The ultimate number of calories does birria have depends on the meat used, the amount of fat included, and how it is served, such as in tacos with cheese and consommé.

Quick Summary

The calorie count for birria varies significantly based on meat type (beef vs. goat), preparation, and serving style. Beef birria typically falls between 150 and 400 calories per serving, while the popular birria tacos can contain more due to added tortillas and cheese. Factors like fat content and cooking methods are major influencers.

Key Points

Calorie variation is high: Birria's calorie count changes drastically based on the specific recipe and serving method, with typical stew servings ranging from 150-400 calories.
Goat birria is leaner: Birria made with goat meat (birria de chivo) is generally lower in fat and calories than beef birria (birria de res).
Accompaniments add calories: Birria tacos, cheese, and fatty consommé can significantly increase the total calories of a meal.
Preparation method matters: Skimming the fat from the consommé or using leaner meat cuts can substantially reduce the caloric load.
Birria is protein-rich: Despite the variable calorie count, birria is an excellent source of high-quality protein, which helps with muscle health and satiety.

What Influences the Caloric Content of Birria?

The caloric value of birria is not a fixed number and can change significantly depending on several key factors. Understanding these variables is crucial for anyone monitoring their intake or simply curious about the nutrition of this flavorful Mexican dish.

Type of Meat

The most significant factor in determining the calorie count is the protein source. Birria is traditionally made with goat (birria de chivo), but beef (birria de res) has become extremely common. The nutritional difference between these two types of meat is notable. Goat meat is leaner than beef, especially when compared to fatty cuts of beef. For example, some birria recipes might call for beef chuck or short rib, which are high in fat and contribute a significant number of calories. Goat birria, on the other hand, often has a lower overall fat content.

Fat Content and Preparation

During the slow-cooking process, fat and collagen from the meat and bones render into the broth, or consommé. The amount of fat that remains in the final dish can drastically alter the calorie count. A birria prepared with a focus on lean meat and a less fatty consommé will be significantly lower in calories than a version that includes a rich, fatty broth. Restaurants and home cooks also use varying amounts of fat to brown the meat before simmering.

Serving Method and Accompaniments

Birria is rarely eaten alone. It is most commonly served as a stew with broth or as tacos. These additions can add a considerable number of calories:

Birria Tacos: Dipping corn tortillas in the fatty birria broth before grilling them can add a significant amount of fat and calories. The addition of cheese to the tacos also increases the total caloric intake.
Consommé: While the broth is delicious, the calorie count depends on how much fat is left in it. A cup of birria consommé can range from a relatively low number of calories to a substantial amount, especially if it's very rich and oily.
Toppings: Common toppings like avocado, sour cream, and extra cheese will add more calories and fat.

Comparison of Different Birria Variations

To illustrate the variability, here is a comparison table showing approximate caloric and macronutrient values for different types of birria preparations based on data from various sources. Note that these are estimates and will vary based on specific recipes.


Birria Type & Serving	Approximate Calories per 4oz serving	Key Caloric Differences
Goat Birria (Stew)	~177	Leaner meat results in lower calories.
Beef Birria (Stew)	~363	Higher fat content from beef cuts increases calories.
Birria Taco (Beef)	~250–350 per taco	Includes tortillas, cheese, and fatty dipping oil.
Birria Consommé (Broth)	~120 per 5oz serving	Calories are concentrated in the broth, especially if high in fat.

Making Birria a Healthier Option

For those who want to enjoy birria while managing their calorie intake, there are several simple modifications that can be made during preparation and serving.

To reduce calories:

Choose a leaner protein source: Opt for goat meat or a leaner cut of beef like flank steak. Trim excess fat from the meat before cooking.
Skim the fat: After slow-cooking, refrigerate the birria. The fat will solidify on top, making it easy to scrape off and discard before reheating.
Control your portion size: Enjoy birria as a smaller portion of the main course, and focus on non-caloric or low-calorie toppings like fresh onion, cilantro, and lime.
Use corn tortillas without oil: Instead of dipping tortillas in the fatty consommé, warm them directly on a dry pan. This eliminates the added calories from the oil.

A Sample Birria Recipe Breakdown

Here is a simple example of how a standard beef birria recipe might break down nutritionally per serving, showing the impact of the core components. This illustrates that the rich meat is the primary caloric driver.

Protein (Beef): The meat itself contributes a large number of calories, primarily from protein and fat. The choice of cut significantly impacts the final number.
Chiles and Spices: The dried chiles (like guajillo and ancho), garlic, onions, and spices add minimal calories but provide immense flavor. This is an excellent way to boost flavor without adding fat.
Consommé Base: The cooking liquid, often based on water and the chile paste, is low in calories until it absorbs the fat from the meat during the braising process.

Conclusion

So, how many calories does birria have? The answer is not straightforward. A single serving of birria stew can range from as little as 150 calories for a lean version to well over 400 calories for a richer, fattier preparation. The total also increases substantially when converted into tacos with cheese and consommé. By being mindful of the meat choice, preparation method, and accompaniments, enthusiasts can enjoy this delicious and nutritious dish while managing their caloric intake effectively.

For additional nutritional resources and healthier recipes, consider visiting a site like Your Latina Nutritionist.

Frequently Asked Questions

Birria's caloric density can be moderate to high, depending on preparation. A lean goat birria stew can be moderate, while beef birria tacos with cheese can be quite high in calories.

Yes, the type of meat is a major factor. Goat meat is typically leaner than beef cuts used for birria, resulting in a lower fat and calorie count in the final dish.

Birria tacos will almost always have more calories than birria stew. The calories come from the corn tortillas (especially when fried in fat), added cheese, and other toppings.

Yes, you can. To reduce calories, use a leaner cut of beef or goat meat, skim the fat from the consommé after cooking, and serve with low-calorie toppings instead of cheese and sour cream.

The consommé's calorie count depends on the amount of rendered fat that has dissolved into it during cooking. A very rich, oily consommé will have more calories than a well-skimmed broth.

Yes, birria is an excellent source of protein. Since the main ingredient is beef or goat meat, a single serving can provide a substantial amount of high-quality protein.

Homemade birria allows for greater calorie control. You can choose leaner meat and skim the fat. Restaurant birria can be higher in calories due to richer, fattier broth and generous portions of meat and toppings.