The Core Protein: Al Pastor Pork
At the heart of any al pastor burrito is the juicy, flavorful al pastor meat, which is marinated pork. Typically made from pork shoulder, this meat is an excellent source of complete protein. A 100-gram serving of cooked pork shoulder delivers around 20-22 grams of protein. In a standard burrito, the quantity of pork can range significantly, contributing the majority of the burrito's total protein content.
Flavorful Marinade, Minimal Protein
The signature al pastor flavor comes from a marinade of chiles, spices, vinegar, and pineapple. These ingredients are crucial for taste but contribute minimally to the total protein count.
The Variable Factors that Change a Burrito's Protein
While the pork is the main event, other common fillings dramatically influence the final protein tally. The addition or omission of these ingredients explains the broad range of protein values found in nutrition trackers.
- Beans: Beans, whether black or pinto, add significant plant-based protein. A half-cup of black beans adds 7-8 grams of protein.
- Cheese: An ounce of shredded Mexican cheese can add around 6 grams of protein.
- Rice: Primarily a carbohydrate source, rice contains a small amount of protein, but far less than meat or beans.
- Dairy Toppings: Sour cream and guacamole contribute small amounts of protein. Using Greek yogurt instead of sour cream can increase protein and reduce fat.
Calculating Protein in Your Al Pastor Burrito
Given the variability, calculating the protein requires a personalized approach, especially for homemade versions. Here’s a simple process:
- Measure ingredients: Use a kitchen scale to measure the cooked weight of key protein sources like pork, beans, and cheese.
- Use reliable data: Look up protein content per 100g of each ingredient using a trusted nutrition database like the USDA or Nutritionix.
- Sum it up: Add the protein values for each ingredient, including the flour tortilla, which adds 8-12 grams of protein depending on size and type.
Homemade vs. Restaurant: Nutritional Differences
Restaurant burritos often differ nutritionally from homemade ones.
- Portion Size: Restaurant portions are often larger, with more calories, fat, and sodium, but not always proportionally more protein. Extra weight often comes from lower-protein ingredients like rice and sour cream.
- Control over Ingredients: At home, you can choose leaner pork cuts, control cheese amounts, and add more beans. Restaurants prioritize flavor, often using more fat and salt. Household-prepared dishes with animal foods can have 15% higher protein than restaurant versions.
Comparison of Burrito Protein Levels
This table illustrates the wide range of protein content in al pastor burritos, using data from various sources.
| Burrito Type | Approximate Protein (g) | Approximate Calories | Common Fillings | Source | Notes |
|---|---|---|---|---|---|
| Small Restaurant | 17-28g | 344-573 | Smaller pork portion, fewer add-ins like cheese and sour cream | Nutritionix | Varies by restaurant. |
| Large Restaurant | 36-53g | 777-1087 | Substantial pork, rice, beans, sour cream, and cheese | Nutritionix | Can be a high-calorie meal. |
| All-Meat Burrito | 67g | 1010 | Extremely large portion of just meat and tortilla | Eat This Much | Significantly higher protein but also very high fat. |
| Homemade (Lean) | 45-55g | 500-650 | Lean pork loin, ample beans, moderate cheese | Estimated | Highly customizable for macros. |
How to Boost Protein in Your Burrito
To maximize protein in your al pastor burrito, consider these strategies:
- Add Extra Meat: Increase your portion of al pastor pork.
- Double Up on Beans: Beans provide protein and fiber. Increasing black or pinto beans adds protein.
- Choose High-Protein Wraps: Some tortillas offer more protein.
- Add Non-Fat Greek Yogurt: Swap sour cream for Greek yogurt for a protein boost with less fat.
- Use More Cheese: Adding cheese increases protein, though it also adds fat.
Conclusion
There's no single answer to how much protein an al pastor burrito has; it depends on ingredients and portion sizes. The al pastor pork is a strong protein base, complemented by beans and cheese. Homemade versions offer the most control to tailor protein and calories. By making mindful choices, you can enjoy a delicious, protein-rich al pastor burrito. Refer to sources like Nutritionix and Eat This Much for estimates.
