How much carbs are in birria?

November 27, 2025 •

3 min read

According to nutritional data, a typical serving of birria stew can contain as little as 3 grams of carbohydrates, making it a surprisingly low-carb main dish. How much carbs are in birria, however, depends heavily on the specific preparation and what it is served with, such as tortillas, cheese, or rice, all of which can significantly increase the total count.

Quick Summary

The carbohydrate content of birria varies, with the stew itself being low-carb. The overall carb count depends on the cut of meat and whether it is served as a soup or in high-carb vehicles like tortillas or rice. This guide details how to calculate and reduce the total carbs in your birria meal.

Key Points

Birria Stew is Low-Carb: The core stew, made from meat, chiles, and spices, is naturally low in carbohydrates, often containing less than 10g per serving.
Tacos Add Significant Carbs: The main source of carbohydrates in birria dishes comes from the accompaniments, particularly corn or flour tortillas used for birria tacos.
Serving Method Matters: Enjoying birria as a soup with fresh toppings like cilantro and onion is the best way to maintain a low carb count.
Keto-Friendly Alternatives Exist: For a low-carb taco experience, substitute traditional tortillas with lettuce wraps, cheese shells, or specific low-carb brands.
Watch for Hidden Carbs: Be aware of pre-packaged birria kits or restaurant preparations that might include hidden sugars or thickeners, increasing the total carbohydrate content.
Customize at Home: Cooking birria from scratch gives you full control over ingredients, ensuring it aligns perfectly with your low-carb dietary needs.

The Low-Carb Nature of Traditional Birria

At its core, birria is a stew made from meat (typically beef, goat, or lamb), dried chiles, herbs, and spices. The traditional preparation of the stew and its consommé is naturally low in carbohydrates because its primary ingredients—meat, peppers, and seasonings—contain minimal carbs. A single serving of the stew itself can range from 1 to 10 grams of total carbohydrates, depending on the specific recipe and portion size. The meat provides high-quality protein and iron, while the broth contributes antioxidants from the chiles and herbs.

Factors That Influence Birria's Carb Count

While the base stew is low-carb, several elements can change its nutritional profile dramatically.

Serving Style: The most significant variable is how the birria is consumed. Serving birria as a soup (with only meat, broth, cilantro, and onion) keeps the carb count low, which is ideal for keto or low-carb diets.
Accompaniments: Birria is often served with corn or flour tortillas for tacos or quesabirria. The addition of tortillas can skyrocket the carb count. For example, a single corn tortilla can have around 10-15 grams of carbs, and consuming three or more can easily add 30+ grams.
Additions: Certain ingredients added during or after cooking can also increase carbs. Some recipes include roasted tomatoes or small amounts of vinegar, which adds minimal carbs. However, adding beans or rice as a side dish, or using a store-bought, pre-packaged birria kit, can introduce significant, hidden carbs.
Cheese: While cheese is a standard addition for quesabirria and is low-carb, the tortillas it's melted on are the main source of carbohydrates in that dish.

How to Minimize Carbs in Birria

For those watching their carbohydrate intake, it is easy to adapt birria to fit a low-carb or ketogenic diet. The following simple changes make a big impact:

Skip the Tortillas: The easiest way to reduce carbs is to avoid serving birria as tacos. Instead, enjoy it as a hearty, protein-rich stew.
Use Low-Carb Wraps: If you crave the taco experience, opt for keto-friendly alternatives like cheese shells, lettuce wraps, or specialized low-carb tortillas.
Choose the Right Garnishes: Stick to traditional low-carb garnishes such as fresh cilantro, diced white onion, and a squeeze of lime juice. Avocado also provides healthy fats and is very low in carbs.
Control Your Recipe: When making birria from scratch, you have complete control over the ingredients. Avoid recipes that add sugar or other carbohydrate-heavy fillers. Focus on the meat, chiles, and a blend of spices like cumin, oregano, and cloves for flavor.

Birria vs. Birria Tacos: A Carb Comparison

For those tracking macronutrients, understanding the difference between the stew and its taco counterpart is crucial. Here is a simplified comparison based on typical recipes.


Item	Estimated Carb Count	Notes
Birria Stew (1 cup)	~3-8g total carbs	Primary source is the chile base and herbs. Very low-carb friendly.
3 Beef Birria Tacos	~70-85g total carbs	Includes corn tortillas and cheese, significantly increasing the total.
Keto Birria Tacos	~5-15g net carbs	Depends on the specific low-carb tortillas or cheese shell used.
Store-Bought Birria Kit	Up to 30g+ total carbs	Pre-packaged kits may contain added thickeners or sugars in the sauce.

Tips for Cooking Your Own Low-Carb Birria

Making birria at home allows for the most precise carb management. Start by simmering your choice of beef (chuck roast) or goat meat with water, dried chiles (like guajillo and ancho), onion, garlic, and Mexican spices. After the meat is tender, remove the chiles, onion, and garlic, and blend them with a portion of the consommé to form the sauce. Return the sauce to the pot, add the shredded meat, and serve. By controlling every ingredient, you ensure a low-carb and delicious result.

For a truly low-carb rendition, remember to check ingredient labels if you use any packaged items like broth or chili powders. Simple, whole ingredients will always be the best bet.

Conclusion

While birria is often associated with high-carb dishes like tacos and quesadillas, the base stew is fundamentally a low-carbohydrate food. The ultimate carb count for your meal is determined by how it is served. By enjoying birria as a stew or pairing it with low-carb alternatives, you can easily incorporate this flavorful, protein-rich dish into a low-carb or keto lifestyle. This flexibility makes it a versatile option for a wide range of dietary preferences.

Your Latina Nutritionist on Birria

Frequently Asked Questions

Yes, the birria stew itself is very keto-friendly due to its high protein and low carbohydrate content. To keep it keto, avoid serving it with high-carb items like tortillas, rice, or beans.

A standard bowl of birria soup, consisting of meat and consommé, typically contains a very low number of carbohydrates, often between 3 and 10 grams per serving. The specific amount depends on the recipe and portion size.

There is no significant carb difference between beef and goat birria, as the meat itself is protein-based. Goat meat is, however, lower in fat than beef, which can slightly change the overall macronutrient ratio but not the carb count.

Yes, birria tacos can be high in carbs. While the meat is low-carb, the tortillas and any additional sides are the main contributors. Three birria tacos can contain over 70 grams of carbohydrates.

Absolutely. You can enjoy birria on a low-carb diet by consuming it as a soup. Simply load your bowl with the flavorful meat and broth, and add low-carb toppings like onion, cilantro, and avocado.

To make low-carb birria tacos, replace traditional corn or flour tortillas with low-carb alternatives. You can use cheese shells, lettuce wraps, or specially made low-carb tortillas.

In traditional birria stew, the small amount of carbs comes from the dried chiles, onions, and other vegetable-based aromatics used to build the complex flavor. Any added carbs beyond that typically come from how the birria is served.