How much protein is in brisket birria?

November 14, 2025 •

4 min read

According to Nutritionix data, a 3.5-ounce serving of Qdoba's brisket birria contains 15 grams of protein. The exact amount of protein in brisket birria can vary based on the cut of brisket used, the portion size, and the cooking method, but it is generally considered a high-protein dish.

Quick Summary

The protein content of brisket birria is high, with typical servings offering significant amounts due to the dense meat. Factors like the cut of beef, the leanness, and how it's prepared all affect the final nutritional value. Birria's high protein makes it a very satiating and muscle-building meal.

Key Points

High-Quality Protein: Brisket birria is a dense source of high-quality, complete protein, often providing around 32 grams per cup, depending on the meat-to-broth ratio.
Factors Influencing Content: The protein level is affected by the type of brisket cut (lean vs. fatty), the portion size, and the preparation method.
Satiety and Energy: The high protein content promotes satiety, helping you feel full for longer and sustaining energy levels.
Collagen and Joint Health: Slow braising breaks down connective tissue into gelatin, creating a natural source of collagen that supports joint health and skin elasticity.
Nutrient Retention: The moist, low-heat braising method helps to retain nutrients in the meat and broth, unlike high-heat cooking.
Customizable Nutrition: You can increase the protein content by using leaner cuts of brisket and focusing on a higher meat-to-broth ratio when serving.
Iron-Rich Meal: As a red meat-based dish, birria is also a great source of iron, which is essential for oxygen transport and energy.

A Deep Dive into Brisket Birria's Protein Content

Brisket birria, a rich and savory Mexican stew, is not only known for its deep, complex flavors but also for its substantial protein content. As a dish centered around slow-cooked beef, it is inherently protein-dense. Understanding the specific factors that influence its nutritional makeup can help you appreciate this flavorful meal even more.

What Influences the Protein in Your Birria?

The amount of protein in your brisket birria isn't a fixed number; it depends on several key variables. These include the specific cut of brisket, the fat content, and how it is cooked.

Cut of Brisket: Brisket is typically sold as a 'flat' or 'point' cut. The flat cut is leaner, while the point is fattier. Using a leaner cut will result in a birria with a higher percentage of protein relative to fat.
Meat-to-Broth Ratio: The protein content per serving is heavily influenced by how much meat versus consommé (the cooking liquid) you consume. A cup of pure, shredded meat will have a much higher protein concentration than a cup that is mostly broth.
Preparation Method: The slow braising process helps retain the protein in the meat. This differs from other high-heat methods that can potentially dry out the meat and diminish its nutritional quality slightly. When prepared properly, the connective tissues in the brisket break down into rich, protein-based gelatin, adding to the dish's overall nourishment.

Comparison Table: Brisket Birria vs. Other Beef Dishes

To put the protein content of brisket birria into perspective, let's compare a standard serving to a few other popular beef preparations. The values represent approximate nutritional content and can vary by recipe and portion size.


Beef Dish	Serving Size	Protein (Approx.)	Fat (Approx.)	Notes
Brisket Birria	1 cup (240g)	32g	15g	A hearty, slow-cooked stew with complex spices.
Smoked Brisket	4 oz (113g)	20g	24.4g	Dry-heat cooking can result in a higher fat concentration relative to a smaller, leaner raw cut.
Wine-Braised Short Ribs	1 serving	36g	18g	Another braised dish, similar in protein richness to birria.
Beef Stew	1 cup (240g)	15g	10g	Often contains more vegetables, which lowers the overall protein density per cup compared to pure birria.

How to Maximize Protein in Your Birria

If you're aiming for a birria that is as high in protein as possible, you can implement a few strategies:

Choose Leaner Cuts: Start with a leaner brisket cut, trimming any excess fat before braising. This keeps the fat content in check while retaining maximum protein.
Focus on the Meat: When serving, ensure your bowl has a generous portion of the shredded brisket. You can use the rich consommé on the side for dipping but prioritize the meat for protein intake.
Use High-Quality Ingredients: Choosing high-quality beef ensures a better nutritional profile. Look for grass-fed beef if possible, as it may offer additional health benefits.

The Health Benefits of Birria's Protein

Protein is crucial for many bodily functions, and the high-quality protein in brisket birria provides a range of benefits.

Muscle Health: The protein supports muscle growth, repair, and maintenance. This is especially beneficial for active individuals or those looking to build muscle mass.
Satiety and Weight Management: Protein-rich meals help you feel fuller for longer, which can prevent overeating and aid in weight management. Birria is a filling meal that sustains energy levels.
Collagen and Joint Health: The slow-cooking process of birria extracts collagen from the beef's connective tissues into the broth. This creates a protein-rich gelatin that can support joint health and skin elasticity.

The Cooking Process and Nutritional Retention

Braising is an ideal cooking method for preserving the nutritional value of beef. Unlike high-heat cooking like grilling, which can cause some nutrients to leach out, the moist, low-temperature environment of a braise keeps nutrients locked into the meat and the flavorful broth. The gentle cooking process helps break down the tough fibers in the brisket, creating a tender, fall-apart texture while maximizing the flavor and protein extraction into the consommé. This makes birria not only a delicious choice but also an effective way to consume high-quality protein.

Conclusion

Brisket birria is an excellent source of high-quality protein, with typical servings containing a substantial amount. While the exact protein content can fluctuate based on the specific cut, preparation, and portion, a standard cup can offer around 32 grams or more. The slow braising method used to prepare birria is key to its high nutritional value, as it tenderizes the meat while preserving and enhancing its protein content. For those seeking a delicious and protein-packed meal, brisket birria is a superb choice that provides numerous health benefits, from muscle support to improved satiety.

For more information on the health benefits of protein, visit this resource: Nutrivore.com.

Frequently Asked Questions

A birria is high in protein if it features a large proportion of tender, shredded beef brisket and less of the broth. You can also feel the weight of the meat in your serving to estimate its density.

While both are high in protein, goat meat is generally leaner than beef brisket. Therefore, goat birria typically has a slightly lower fat content while still being very high in protein.

The slow-cooking process of birria, or braising, tenderizes the meat and breaks down collagen into gelatin, which is also a type of protein. This method effectively retains the protein in the dish and enriches the broth.

Yes, as it is made from beef, brisket birria contains all nine essential amino acids, making it a complete protein source necessary for muscle repair and other bodily functions.

Absolutely. Thanks to its high meat content and dense nutritional profile, brisket birria is an excellent and flavorful choice for anyone following a high-protein diet.

Yes, adding cheese to quesabirria will increase the total protein content. However, it will also add significant amounts of saturated fat and sodium, so it should be balanced accordingly.

The protein content is directly proportional to the portion size. A larger serving will naturally contain more protein. Paying attention to the meat-to-consommé ratio in your portion is key to knowing your intake.

To make birria healthier, you can use a leaner cut of beef brisket, trim excess fat, and reduce the salt. Serving it with fresh vegetables like onion and cilantro, and pairing with avocado, can add extra nutrients and fiber.