How Many Carbs Are in Birria Soup? A Nutritional Deep Dive

November 13, 2025 •

4 min read

According to research compiled by Nutritionix, one cup of beef birria can contain around 9 grams of total carbohydrates, though this number is highly dependent on the recipe. So, how many carbs are in birria soup depends heavily on the ingredients and how it is served.

Quick Summary

The carbohydrate content of birria soup varies based on the recipe's ingredients, particularly the vegetables used for the consomé. While the meat is very low in carbs, adding tortillas or other high-carb accompaniments will increase the overall count significantly.

Key Points

Low-Carb Foundation: The core of birria, the beef or goat meat, is naturally very low in carbohydrates, making it a great keto protein source.
Consomé Carbs: The broth, or consomé, contains carbs from the vegetables like tomatoes, onions, and chiles used to create the flavor base.
Avoid High-Carb Sides: Corn tortillas, rice, and beans are the highest sources of carbohydrates typically served with birria and should be avoided on a low-carb diet.
Keto-Friendly Alternatives: Opt for low-carb tortillas or serve birria over cauliflower rice to significantly reduce the carb count.
Make Your Own: For strict carb control, preparing birria from scratch allows you to monitor and minimize the carbohydrates from the sauce ingredients.

The Core Components of Birria and Their Carb Breakdown

Understanding the carb count of birria soup begins with an analysis of its core ingredients. A traditional birria is a slow-cooked, rich, and flavorful stew, usually made from beef or goat. The carb content is not static and is primarily influenced by the sauce and any additions included when serving.

Birria Meat: The Low-Carb Base

The meat, whether beef chuck, short ribs, or goat, is the centerpiece of birria and is naturally low in carbohydrates. Protein and fat are the dominant macronutrients here, making the shredded meat an excellent source of high-quality protein and iron. For those on a keto or low-carb diet, the meat is the star of the show and can be enjoyed freely without worrying about carbs.

Consomé: Where Carbs Add Up

The consomé is the rich, flavorful broth created during the slow-cooking process. The sauce is typically made from rehydrated dried chiles (like guajillo and ancho), onions, tomatoes, and various spices. While the chiles themselves are relatively low in carbs, the inclusion of ingredients like tomatoes and onions adds a small amount of sugar and fiber. A typical serving of consomé will have a low carbohydrate count, especially when compared to a carb-heavy dish. The exact amount depends on the ratio of vegetables to broth. For example, a 5 oz serving of Del Real Birria con Consomé was found to have 2g of carbs.

Toppings and Accompaniments: The Carb Culprits

Often, the highest concentration of carbs comes from how birria is served. Common add-ons can dramatically increase the total carbohydrate count:

Corn Tortillas: The most common and highest-carb accompaniment. A single corn tortilla can have over 10g of carbohydrates, and birria tacos typically use several.
Rice and Beans: Serving birria with traditional sides of rice and beans will significantly increase the carb count, turning a low-carb dish into a moderate-to-high carb meal.
Other Toppings: While cilantro and diced onions add minimal carbs, some people include toppings like crumbled cheese or sour cream, which have a negligible impact on carb totals but affect overall calories and fat.

Comparison: Standard vs. Low-Carb Birria Soup

To illustrate the impact of recipe and serving choices, consider the following comparison table. It highlights the difference between a traditional recipe and a keto-friendly version, focusing on the final preparation, not just the base stew.


Feature	Traditional Birria Soup	Low-Carb Birria Soup (Keto-Friendly)
Meat	Beef or goat	Beef or goat
Consomé	Made with traditional chiles, tomatoes, and onions	Made with traditional chiles, tomatoes, and onions (may omit some tomato)
Serving	Served with corn tortillas, rice, and beans	Served with low-carb tortillas, or without any carb-heavy sides
Toppings	Diced onion, cilantro, optional cheese	Diced onion, cilantro, optional cheese (focus on fresh, low-carb options)
Estimated Carbs	High (20-40g+ per meal) due to tortillas, rice, and beans	Low (less than 10g per meal), primarily from the consomé and fresh toppings
Dietary Suitability	Not suitable for keto or strict low-carb diets	Highly suitable for keto and low-carb diets

Tips for Enjoying Birria on a Low-Carb or Keto Diet

It is entirely possible to enjoy birria soup while maintaining a low-carb lifestyle. The key lies in strategic preparation and smart choices at the dining table. Here are some actionable tips:

Make it a 'Consomé' Bowl: Simply enjoy the delicious shredded meat and rich consomé in a bowl with fresh cilantro and diced onion. This approach avoids all the carbs from tortillas and other sides.
Choose Low-Carb Tortillas: If you crave the texture of tacos, opt for specialty low-carb or zero-carb tortillas from brands like Mission or Ole Mexican Foods. These provide the taco experience without the carbohydrate load.
Substitute with Low-Carb Veggies: Instead of rice or beans, serve your birria over a bed of cauliflower rice or with a side salad. Roasted vegetables like bell peppers or zucchini also pair well.
Focus on Garnishes: Load up on fresh, low-carb garnishes like extra cilantro, fresh avocado, and a squeeze of lime juice. These add flavor and healthy fats without increasing the carb count.
Make Your Own: For ultimate control, make your birria from scratch. This allows you to control exactly how many tomatoes and onions go into the consomé, minimizing added carbs.

Conclusion: Making Birria Fit Your Nutritional Needs

Ultimately, the carbohydrate content of birria soup is not fixed and depends on a few key factors. The foundational meat and consomé are naturally low in carbohydrates, making them an excellent choice for low-carb and keto diets. The main threat to your carb goals comes from high-carb sides like corn tortillas, rice, and beans. By making smart substitutions, focusing on fresh garnishes, and enjoying the delicious meat and consomé in a bowl, you can savor the rich, complex flavors of birria without derailing your dietary plans. Whether you’re modifying a traditional recipe or ordering consciously, birria can be a nourishing and satisfying meal that aligns with your nutritional needs.

Frequently Asked Questions

Yes, birria soup can be made keto-friendly by simply omitting high-carb accompaniments like corn tortillas, rice, and beans. The meat and broth itself are naturally low in carbohydrates.

The main sources of carbohydrates in a typical birria meal are the ingredients used to make the consomé, such as tomatoes and onions, as well as any high-carb sides like corn tortillas, rice, or beans.

The carb count for consomé is low, with one report showing 2g of carbs for a 5 oz serving. The exact number will vary depending on the recipe and the proportion of vegetables used.

While you can't achieve a true zero-carb birria because of the vegetables used in the consomé, you can make it extremely low-carb by focusing on the meat and broth while avoiding high-carb sides.

Instead of corn tortillas, use low-carb, zero-net-carb, or almond flour tortillas. You can also serve the birria meat in a bowl topped with fresh cilantro, onions, and avocado.

The carb content is primarily determined by the consomé ingredients, not the type of meat. Therefore, the carbohydrate count for goat birria and beef birria would be very similar if prepared with the same broth recipe.

A 1-cup serving of Trader Joe's pre-made beef birria contains around 3 grams of carbs, according to one nutritional breakdown. However, this does not include high-carb additions like tortillas.