How Many Calories in a Mexican Beef Birria? A Comprehensive Breakdown

November 3, 2025 •

4 min read

Traditional beef birria stew can contain as few as 350-400 calories per serving, although this number can more than triple based on preparation and serving, especially when made into quesabirria tacos. This article explores how many calories are in a Mexican beef birria and what factors influence its nutritional profile.

Quick Summary

Calorie counts for Mexican beef birria vary widely depending on preparation and serving style. This guide details differences in caloric content for birria stew versus tacos, examines nutritional components, and offers tips for enjoying a lighter version.

Key Points

Variable Calories: The calorie count for beef birria can vary from 350 to over 1,000 depending on preparation and serving style.
Stew vs. Tacos: A bowl of birria stew is significantly lower in calories, fat, and carbohydrates than cheese-filled birria tacos (quesabirria).
Rich in Protein: Birria is an excellent source of high-quality protein, with about 32g per cup of stew, which aids muscle health and satiety.
High in Minerals: The beef provides iron, potassium, and zinc, all vital minerals for various bodily functions.
Potential for High Fat and Sodium: Birria, especially quesabirria, can be high in saturated fat and sodium, which should be monitored for heart health.
Healthier Alternatives: To reduce calories, use leaner beef cuts or goat, skim excess fat, and serve with vegetables instead of cheesy tacos.
Natural Collagen Source: The cooking process yields a consommé rich in collagen, which is beneficial for joint and skin health.

The Wide Range of Birria Calorie Counts

The caloric content of a Mexican beef birria is not fixed. The amount depends on how the dish is prepared and served. The core ingredients—tender, slow-cooked beef and a rich chili-based sauce (consommé)—provide a base of protein and fat. Additions can dramatically increase the calorie count. A bowl of birria stew has a different nutritional profile than a platter of cheese-filled birria tacos (quesabirria) dipped in the fatty consommé.

Birria is a flavorful, hearty dish, rich in beef, spices, and dried chiles. The beef, often chuck roast or shank, is slow-cooked until tender, which renders out fat and concentrates flavor into the broth. When this broth is skimmed and served separately as consommé, it becomes a crucial part of the birria experience. However, the exact calorie count can vary significantly from one recipe to another, and even more between a homemade meal and a restaurant portion.

Factors Influencing Birria's Calorie Content

Several factors contribute to the final calorie total of your birria dish:

Cut of Beef: Fattier cuts like short rib will result in a richer, higher-calorie dish than leaner cuts. Goat birria, for example, is naturally lower in fat.
Cooking Method: Recipes that call for searing the beef in oil before slow-cooking can add extra calories.
Additions & Toppings: Serving birria with rice, beans, or cheese dramatically increases the calorie count. Quesabirria tacos, which include cheese and are fried in the rich birria fat, are significantly higher in calories than the stew alone.
Portion Size: A standard restaurant serving may be larger than a measured cup or bowl at home, leading to higher calorie intake.

Birria Stew vs. Quesabirria Tacos: A Calorie Comparison

To better understand the caloric difference, let's compare a typical bowl of beef birria stew with a serving of three quesabirria tacos. These numbers are approximate and can change based on specific recipes and ingredients.


Feature	Beef Birria Stew (1 cup)	Quesabirria Tacos (3 tacos)
Calories	~350-400 kcal	~900-1,200 kcal
Protein	High (~30-35g)	High (~45-60g)
Fat	Moderate (~15-25g)	High (~30-45g)
Carbohydrates	Low (~3-9g)	Moderate (~60-80g)
Sodium	Variable, can be high	Very High, can exceed daily limit
Key Differences	Protein-rich, lower carb.	Higher fat and carb count due to tortillas and cheese.

The Nutritional Benefits of Birria

While the calorie count requires attention, especially when considering portion size and preparation, birria offers several nutritional benefits:

Excellent Source of Protein: With roughly 32 grams of protein per cup, birria is an excellent source of this essential macronutrient. Protein is crucial for muscle health and helps you feel full and satisfied for longer periods.
Rich in Iron and Other Minerals: The beef provides a significant amount of iron, a mineral vital for oxygen transport in the body. According to the NIH, birria can be a valuable food source for preventing or managing iron-deficiency anemia. It also contains other important minerals like potassium and zinc.
Antioxidant and Anti-inflammatory Properties: The chiles and spices used in birria's consommé contain antioxidants and may have anti-inflammatory effects.
Collagen Content: The consommé, or broth, is a natural source of collagen from the slow-cooked meat and bones, which can promote joint and skin health.

Tips for Making and Enjoying a Lighter Birria

If you want to enjoy the rich flavors of birria while managing caloric intake, consider these healthier preparation and serving strategies:

Choose Leaner Cuts: Opt for leaner cuts of beef or, for a more traditional and lighter approach, use goat meat.
Skim the Fat: After the birria has cooked and cooled slightly, the fat will separate and rise to the top. Skim off a significant portion of this fat to reduce overall calories without sacrificing flavor.
Manage Portion Sizes: Enjoy a smaller bowl of the birria stew, focusing on the tender meat and flavorful consommé.
Swap the Tacos: Instead of cheese-laden quesabirria, serve the shredded beef over a bed of cauliflower rice or with low-carb tortillas.
Add Vegetables: Bulk up your meal with nutrient-dense vegetables. Serve birria with plenty of fresh cilantro, diced onion, or a side salad to increase fiber and micronutrients.
Limit Toppings: Be mindful of high-calorie additions like cheese and sour cream. Use them sparingly or opt for healthier alternatives like nonfat Greek yogurt as a sour cream replacement.

Conclusion

The calorie content of Mexican beef birria is not a fixed number. While a traditional bowl of the hearty stew offers a rich source of protein and essential minerals at a moderate calorie count, popular modern preparations like quesabirria tacos significantly increase the total. By understanding the factors that influence the calorie count and making conscious choices about meat, cooking methods, and accompaniments, you can enjoy this flavorful Mexican dish in a way that aligns with your dietary goals. For those monitoring fat and sodium, opting for the stew over the tacos and trimming excess fat is a smart choice. Regardless of how you serve it, birria provides valuable nutrients, making it a delicious and satisfying meal when enjoyed mindfully.

A Note on Health Information

The nutritional information provided in this article is for general guidance. Individual dietary needs vary, and it is always best to consult with a registered dietitian or healthcare professional for personalized advice. The inclusion of this authoritative source on iron deficiency highlights the potential health benefits of birria's nutrient profile: NIH - Iron.

Frequently Asked Questions

A standard, homemade bowl (about one cup) of beef birria stew typically contains between 350 and 400 calories, assuming it is served without extra toppings or cheese.

Birria tacos are significantly higher in calories than the stew. A serving of three quesabirria tacos can have between 900 and 1,200 calories due to the added fat from frying the tortillas and the inclusion of cheese.

Beef birria can be part of a healthy diet, as it is an excellent source of protein and iron. However, it can also be high in saturated fat and sodium, so moderation is key, especially with high-calorie preparations like quesabirria.

To reduce birria's calorie count, use a leaner cut of beef or goat meat, skim the excess fat from the consommé after cooking, and serve it as a stew rather than in cheesy tacos.

The primary sources of calories in birria come from the meat (protein and fat) and any added ingredients. In quesabirria, the cheese, tortillas, and fat used for frying contribute significantly to the total calorie count.

Yes, birria made with goat meat is typically lower in fat and calories than birria made with beef, especially when using a fatty cut like chuck roast or short ribs.

Besides calories, birria is a great source of protein, iron, and potassium. The slow-cooked consommé also contains collagen, which can benefit joint and skin health.

Yes. While slow-cooking renders fat from the meat, searing the beef in oil beforehand or using a fattier cut can increase the total calories.

Low-calorie serving options include eating the birria as a stew with plenty of fresh cilantro and onions, using it as a filling for lettuce wraps, or serving it over a low-carb base like cauliflower rice.

The wide variation in reported calorie counts for birria is due to different serving sizes, specific recipe ingredients, cuts of meat, and whether the measurements account for toppings like cheese or tortillas.