How Many Calories Does Birria Soup Have?

January 2, 2026 •

4 min read

The calorie count for a single cup of birria soup can vary dramatically, with some estimates placing it as low as 150 calories while others exceed 400. This wide range depends on key factors, including the type of meat, the cut used, and how the soup is prepared. Understanding these variables is key to knowing how many calories does birria soup have.

Quick Summary

The calories in birria soup range from approximately 150 to over 400 per cup, influenced by the meat used (beef vs. goat), fat content, and portion size. Homemade recipes and restaurant preparations differ significantly in calorie density. This guide explains the factors that affect the final calorie count.

Key Points

Calorie Range Varies: Birria soup typically ranges from 150 to over 400 calories per cup, heavily dependent on the ingredients and preparation.
Meat Choice is Crucial: The type of meat used is the primary factor affecting calories, with lean goat meat being lower in fat than traditional beef cuts.
Consommé Fat Content: The calorie count is higher in broth (consommé) that contains more fat from the slow-cooked meat. Skimming the fat after cooling can reduce this significantly.
Restaurant vs. Homemade: Restaurant versions often use fattier cuts and larger portions, leading to a higher calorie count compared to a controlled homemade recipe.
Tacos Drastically Increase Calories: Eating birria as tacos with fried tortillas and cheese dramatically increases the total calories, fat, and sodium compared to having the soup alone.
Simple Modifications Reduce Calories: To lower the calorie count, use leaner meat, skim fat from the broth, and limit high-calorie toppings like cheese and sour cream.

Unpacking the Calorie Content of Birria Soup

Birria, a savory Mexican stew, has gained immense popularity, but with it comes a common question: how many calories does birria soup have? The answer is not straightforward and depends heavily on the preparation. While many associate birria with beef, traditional recipes often use goat meat, and these different protein sources have distinct nutritional profiles. The calorie density can change even further based on whether the soup is homemade or from a restaurant, as portion sizes and added ingredients like extra oil or cheese can inflate the numbers.

Core Ingredients and Their Caloric Contribution

At its heart, birria soup consists of slow-cooked meat and a richly flavored broth made from chiles, spices, and aromatics. Each component contributes to the final calorie count:

Meat: The type and cut of meat are the biggest determinants of calories. Fattier cuts of beef, such as chuck roast or short rib, will result in a higher calorie count than leaner options like sirloin. Goat meat is generally leaner than beef, offering a lower-calorie alternative.
Consommé: The broth, or consommé, is another factor. While typically light, it becomes more calorie-dense when it absorbs fat from the meat during the slow-cooking process. Skimming the fat from the consommé after cooling can significantly reduce the calories.
Chiles and Spices: The chiles (like ancho and New Mexico chiles), spices (cumin, oregano), garlic, and onion used to build the flavor base contribute minimally to the total calories. Their primary role is in creating the iconic taste.
Toppings and Accompaniments: A significant portion of the total meal's calories can come from what you add. Common toppings include chopped onions, cilantro, and fresh lime juice, which are low in calories. However, cheese, sour cream, and especially birria served in tacos can add hundreds of calories.

Homemade vs. Restaurant Birria Calories

The preparation method dramatically affects the caloric outcome. When making birria at home, you have complete control over the ingredients and process, which allows for intentional calorie reduction. You can choose leaner cuts of meat, trim excess fat, and even skim the solidified fat from the consommé after refrigeration. A homemade beef birria might have around 366 calories per serving, while a more calorie-conscious version could be as low as 325 calories.

Conversely, restaurant birria is often prepared to maximize flavor, which typically means using fattier cuts of meat and less fat-skimming. A bowl from a restaurant or a pre-packaged version can easily contain 400 calories or more per serving. For example, one nutrition tracking site shows a beef birria serving with 399 calories, while another lists a brisket birria bowl with 640 calories due to the added ingredients and larger portion size.

Calorie Comparison: Birria Soup vs. Birria Tacos

The most critical distinction is between the soup alone and birria tacos, where the meat and consommé are combined with fried tortillas and cheese.


Feature	Birria Soup (1 cup)	Birria Tacos (3 tacos)
Calories	150-400+	750-1,050+
Preparation	Mostly meat and broth	Includes fried tortillas and cheese
Fat Content	Moderate, varies with meat cut	Higher, from fried tortillas and cheese
Sodium	Variable, can be high	Typically higher due to cheese and preparation
Carbohydrates	Minimal from meat and broth	Substantial from tortillas

As the table shows, dipping fried tortillas into the flavorful consommé transforms the dish from a moderately calorie-dense soup into a significantly more indulgent meal. For instance, three birria tacos can contain over 900 calories, with substantial fat and sodium increases.

How to Reduce Calories in Birria

For those watching their caloric intake, several modifications can help.

Choose a Leaner Protein: Opt for goat or trim all visible fat from beef chuck roast before cooking. This simple step can make a major difference.
Skim the Fat: After cooking, let the birria cool and refrigerate it. The fat will solidify on top, allowing you to easily scrape it off before reheating. This removes a significant number of saturated fats and calories.
Control Portion Size: A larger bowl means more calories. Use smaller portions to manage your intake, and focus on the broth and meat, not just the consommé.
Mind Your Accompaniments: Enjoy the soup with fresh cilantro, diced onion, and a squeeze of lime instead of high-calorie options like cheese or sour cream.
Try a “Consommé Hack”: If making tacos, dip the tortillas in the consommé lightly instead of soaking them, or use the broth as a side for dipping, which saves calories.

Conclusion

The calorie count for birria soup is not a fixed number but a range that reflects its ingredients and preparation. A simple, home-cooked bowl can be a nutritious, high-protein, and relatively moderate-calorie meal, especially when made with leaner meat and with excess fat skimmed off. However, restaurant versions or birria served as tacos with cheese and fried tortillas can be very high in calories, saturated fat, and sodium. By understanding what influences the final count, you can make informed choices to enjoy this delicious and flavorful dish while aligning with your dietary goals.

For a deeper dive into the nutritional benefits and considerations of birria, see this comprehensive guide from Clean Eating Kitchen.

Frequently Asked Questions

The primary factor is the type and cut of meat used. Fattier cuts of beef, like chuck roast, increase the calorie count, while leaner meats, such as goat or trimmed beef sirloin, result in a lower-calorie soup.

Birria tacos are significantly higher in calories. While a cup of birria soup might be around 150-400 calories, a serving of three birria tacos with fried tortillas and cheese can exceed 900 calories.

Yes, you can make it healthier by using leaner meat (like goat or trimmed beef), skimming the solidified fat from the refrigerated consommé, and choosing fresh, low-calorie toppings over cheese and sour cream.

The calories in consommé alone are relatively low, but the amount can increase as it absorbs fat from the cooking meat. Some estimates suggest a cup of plain birria consommé could be around 50 to 100 calories, depending on the fat content.

Homemade birria typically has a more predictable and often lower calorie count, as you can control ingredients like the fat content and portion size. Restaurant versions can be higher due to larger portions and richer, less trimmed ingredients.

Yes, birria made with goat meat is generally lower in calories and fat than birria made with beef. Goat is considered a leaner red meat compared to many beef cuts.

A very effective method is to cook the birria, let it cool completely, and then refrigerate it. The fat will rise to the top and solidify, allowing you to easily scrape it off before reheating.