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Cheese Enchilada Calories
A tortilla filled with cheese and baked with enchilada sauce; calories and sodium vary with the cheese and sauce used.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cheese Enchilada (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 38.7 g of carbs, 16.6 g of protein, 19.4 g of fat and 3.8 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cheese Enchilada Nutrition Facts
Selected: 1 piece (medium) · 180 g
396
KCAL / 180G
Carbs
38.7g
· 14% DV
Protein
16.6g
· 33% DV
Fat
19.4g
· 25% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 17% · Fat 44%
Cheese Enchilada nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 9.18 g | 46% |
| Trans fat | 0.36 g | |
| Sodium | 900 mg | 39% |
| Total carbohydrate | 38.7 g | 14% |
| Fiber | 3.8 g | 14% |
| Protein | 16.6 g | 33% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Cheese Enchilada?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 396 kcal |
| 1 ounce (medium) | 28.4 g | 62 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 120 g | 264 kcal |
| 1 serving (medium) | 180 g | 396 kcal |
| 1 cup (chopped) | 220 g | 484 kcal |
| 1 piece (large) | 240 g | 528 kcal |
| 2 piece (double) | 360 g | 792 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Cheese Enchilada
What is a cheese enchilada?
A cheese enchilada is a tortilla rolled around cheese, covered with enchilada sauce, and baked. It is a popular Mexican dish, often served with rice, beans, salsa, or other toppings.
How do you make a cheese enchilada?
To make a cheese enchilada, fill a softened tortilla with shredded cheese, roll it up, and place it seam-side down in a baking dish. Cover with enchilada sauce and bake until the sauce is hot and the cheese has melted.
What cheese is best for a cheese enchilada?
Oaxaca, Chihuahua, and Monterey Jack are popular choices because they melt smoothly. A mild cheddar or a blend can also work, though stronger cheeses change the flavor; grate the cheese yourself for a smoother melt.
What is the difference between a cheese enchilada and a cheese burrito?
A cheese enchilada is usually a rolled tortilla covered in sauce and baked. A cheese burrito is folded around its filling and served without being smothered in enchilada sauce, though restaurant versions may vary.
Should cheese enchiladas use red or green sauce?
Either works: red enchilada sauce is typically made with dried red chiles, while green sauce often uses tomatillos and green chiles. Choose the one whose flavor and heat you prefer, and use enough to coat the tortillas without drowning them.
Why do cheese enchiladas turn soggy?
Cheese enchiladas can turn soggy when tortillas absorb too much sauce or sit in it before baking. Warm the tortillas first, avoid overfilling the dish with sauce, and bake soon after assembling for a better texture.
Can you make cheese enchiladas ahead of time?
Yes, you can assemble cheese enchiladas ahead and refrigerate them covered before baking. The tortillas soften as they sit in the sauce, so for a firmer result, keep the sauce separate and add it shortly before baking.
What should you serve with cheese enchiladas?
Cheese enchiladas pair well with Mexican rice, refried or black beans, salsa, and a crisp salad. Guacamole or sliced avocado adds a creamy contrast, while pickled onions can brighten the rich, cheesy filling.
How long do leftover cheese enchiladas last in the fridge?
Leftover cheese enchiladas keep in a covered container in the refrigerator for 3–4 days. Reheat them until steaming hot; adding a spoonful of sauce before warming can help prevent the tortillas and cheese from drying out.
Can you freeze cheese enchiladas?
Yes, cheese enchiladas freeze well, either baked or assembled before baking. Wrap them tightly or use a freezer-safe container; thaw in the refrigerator before reheating or baking so the center warms evenly.
Cheese Enchilada Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B2
0.4mg · 31% DV
Vitamin A
171µg · 19% DV
B1
0.22mg · 18% DV
Minerals
Phosphorus
306mg · 44% DV
Sodium
900mg · 39% DV
Calcium
360mg · 36% DV
Selenium
18µg · 33% DV
Potassium ⭐
378mg · 11% DV
Cheese Enchilada Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese Enchilada
To burn the 396 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Cheese Enchilada?
A cheese enchilada is a Mexican dish made by filling a tortilla with cheese, rolling it up and baking it under enchilada sauce. Recipes vary with the kind of cheese and sauce, and some versions include extra toppings.
The tortilla softens as the cheese melts, while the sauce brings a savoury, often gently spicy flavour. In Mexico it is commonly served as a meal with sides such as beans or rice; elsewhere, it also works well with a crisp salad for a weeknight dinner. It is satisfying, with 9.2 g of protein per 100 g, though the overall nutrition depends on the ingredients and portion. For a lighter plate, use a modest amount of sauce and serve with plenty of vegetables.
How Nutritious Is Cheese Enchilada?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Cheese Enchilada Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Cheese Enchilada Contain Allergens?
Contains these allergens:
Which Diets Is Cheese Enchilada Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cheese Enchilada Fat Profile
SATURATED
9.18g
MONOUNSATURATED
5.58g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.