2 piece (medium) of Churros (60 g) has 246 calories. That works out to 410 calories per 100 g. It contains 27.6 g of carbs, 3.7 g of protein, 13.8 g of fat and 1 g of fiber. Its 3.6 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.

What is Churros?

Churros are ridged strips of simple flour-based dough, piped into hot oil and fried until crisp outside and tender within. They are closely associated with Spain and Portugal, and are also popular across Latin America. A dusting of sugar, sometimes with cinnamon, is common; in Spain they are often dipped into thick hot chocolate, especially at breakfast or as a snack.

You can serve them warm with coffee or tea, or share them as a dessert with a chocolate dip. Since they are fried and usually sweetened, churros are an energy-dense treat, with much of their energy coming from carbohydrates and fat. For a less sweet serving, go easy on the sugar coating and pair them with fresh fruit.

Churros Nutrition Facts

Selected: 100 g

410

KCAL / 100G

Carbs

46g

· 17% DV

Protein

6.2g

· 12% DV

Fat

23g

· 29% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 44% · Protein 6% · Fat 50%

Churros Vitamins & Minerals

Vitamins

0.08mg · 7% DV

Vitamin E

1.1mg · 7% DV

0.05mg · 4% DV

0.7mg · 4% DV

Minerals

Selenium

6µg · 11% DV

Sodium

180mg · 8% DV

Phosphorus

48mg · 7% DV

Iron

1mg · 6% DV

How Nutritious Is Churros?

Nutrient density

Low

18/ 100

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

Low

18/ 100

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.

Churros Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Churros

To burn the 410 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

56min

Cycling

🏊

48min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Churros 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 Churros Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Churros Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Churros Fat Profile

SATURATED

5.8g

MONOUNSATURATED

11.2g

POLYUNSATURATED

2.3g

⚖️

Omega 6:3 ratio 44:1

Above the ideal 4:1 (44:1).

Compare Churros

🥖vs🍬

Churros vs Rose Turkish delight80 kcal more per 100 g

→🥖vs🍯

Churros vs Caramel sauce90 kcal more per 100 g

→🥖vs🍫

Churros vs Dark chocolate130 kcal fewer per 100 g

→🥖vs🍮

Churros vs Höşmerim90 kcal more per 100 g

→

Foods Similar to Churros

🍬

Rose Turkish delight

330 kcal

🍯

Caramel sauce

320 kcal

🍫

Dark chocolate

540 kcal

🍮

Höşmerim

320 kcal

🍫

Chocolate sauce

210 kcal

🍬

Fruit Leather

320 kcal

🍬

Pistachio Turkish Delight

370 kcal

🍮

Kazandibi

145 kcal

Frequently Asked Questions About Churros

What do churros taste like?

Churros taste crisp on the outside and soft, airy, and mildly doughy inside. Their flavor is fairly simple, so sugar, cinnamon sugar, or a chocolate dip often provides most of the sweetness.

Are churros Spanish or Mexican?

Churros are strongly associated with Spain and Portugal, while Mexico has its own popular versions, often served with cinnamon sugar or filled with dulce de leche. Their precise historical origin is uncertain, so they are not exclusively Mexican.

Why are churros served with chocolate?

Churros are served with thick hot chocolate because their crisp, lightly sweet dough is easy to dip and pairs well with the rich sauce. In Spain, dipping churros into chocolate is a familiar breakfast or snack tradition.

What is the difference between churros and doughnuts?

Churros are piped into ridged strips and usually fried until crisp, while doughnuts are commonly shaped into rings or filled rounds and have a softer crumb. Churros are often served with a dipping sauce rather than a glaze.

Can you make churro dough ahead of time?

Yes, churro dough can be prepared ahead and kept covered in the refrigerator for a short time before frying. Bring it back to a workable consistency if it firms up, and fry the churros just before serving for the best texture.

Are churros supposed to have cinnamon?

No, cinnamon is not essential to churros. Plain sugar is common, and some traditional Spanish servings use no cinnamon at all; cinnamon sugar is especially familiar in versions served in parts of Latin America and elsewhere.

Can you freeze churros?

Yes, cooked churros can be frozen after cooling, though they may lose some crispness. Reheat them from frozen in an oven or air fryer until hot, then add sugar or cinnamon sugar so the coating stays fresh.

Can churros be filled, and what fillings are popular?

Yes, churros can be filled after frying. Dulce de leche, pastry cream, and chocolate are popular choices, especially in Latin American bakeries; unfilled churros are also commonly served with a sauce for dipping.

Can you make churros without a piping bag?

Yes, a sturdy plastic bag with a corner cut off can pipe churro dough, but it will not create the classic ridges unless fitted with a large star tip. Avoid squeezing dough directly into hot oil by hand.

Are churros healthy to eat?

Churros are a fried pastry, usually coated in sugar, so they are better treated as an occasional sweet than an everyday snack. Pairing a modest portion with a meal or sharing them can help keep the treat in perspective.

Have another question about Churros?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026