Mexican & Spanish Foods

If you have an item you would like to see added to this list please email me with the name of the product and the nutritional info including cal/fat/fiber/carbs. I would be more than happy to place it on this page.

  • Appetizers
    • Tortilla Chip, 1 large (23 cal/1 g fat/4 g carbs) 1
      • 5 tortilla chips (125 cal/5.8 g fat/18 g carbs) 3
      • 5 baked chips (75 cal/1 g fat/17 g carbs) 2
    • Tortilla Chip, 1 regular size (18 cal/.8 g fat/3 g carbs) .5
      • 5 tortilla chips (90 cal/4 g fat/14 g carbs) 2.5
      • 5 baked chips (60 cal/.6 g fat/14 g carbs) 1.5
    • Nacho w/Cheese only, 1 chip (42 cal/2.5 g fat/3 g carbs) 1.5
      • w/bean & cheese, 1 chip (80 cal/5 g fat/4 g carbs) 2.5
      • w/bean, meat & cheese, 1 chip (115 cal/8 g fat/4 g carbs) 3
    • Ceviche, 4 oz (150 cal/5 g fat/0 g carbs) 3.5
  • Soups (1 cup)
    • Tortilla Soup (240 cal/14 g fat/10 g carbs) 6
    • Gazpacho Soup (90 cal/2 g fat/12 g carbs) 2
    • Black Bean Soup (180 cal/4 g fat/25 g carbs) 4
    • Chili (beans only) (190 cal/6 g fat/26 g carbs) 4.5
    • Chili con Carne (300 cal/13 g fat/3 g carbs) 7.5
  • Salads w/2 oz meat (without fried bowl or dressing)
    • Taco Salad, w/chili meat (510 cal/39 g fat/12 g carbs) 13.5
    • Chicken taco Salad (400 cal/29 g fat/11 g carbs) 10.5
    • Chicken Fajita Salad (350 cal/22 g fat/11 g carbs) 9
    • Beef Fajita Salad (440 cal/31 g fat/12 g carbs) 11.5
    • Fried Taco Shell Bowl only (420 cal/30 g fat/32 g carbs) 11
  • Tortillas
    • Corn Tortillas
      • Corn Tortilla, 5" diameter (50 cal/.5 g fat/12 g carbs) 1.5
      • Tostada Chip, crispy, 4 1/2" diameter (50 cal/1 g fat/10 g carbs) 1.5
      • Taco Shell, crispy, small (50 cal/2 g fat/10 g carbs) 1.5
      • Taco Shell, crispy, large (100 cal/6 g fat/13 g carbs) 2.5
    • Flour Tortillas
      • Flour Tortilla, 6 1/2" diameter (100 cal/3 g fat/15 g carbs) 2.5
      • Flour Tortilla, 8" diameter (150 cal/5 g fat/22 g carbs) 3.5
      • Flour Tortilla, 10" diameter (250 cal/8 g fat/32 g carbs) 6
      • Fried Flour Tortilla, 8" diameter (220 cal/11 g fat/22 g carbs) 5.5
      • Fried Flour Tortilla, 10" diameter (325 cal/16 g fat/32 g carbs) 8
  • Beans & Rice (1/2 cup)
    • Mexican Rice (150 cal/4 g fat/24 g carbs) 3.5
    • Refried Beans (250 cal/13 g fat/27 g carbs) 6.5
    • Beans, cooked whole, drained (120 cal/3 g fat/20 g carbs) 3
    • Black Beans, whole (120 cal/2 g fat/20 g carbs) 3
  • Toppings
    • Avocado, 1/4 (78 cal/8 g fat/3 g carbs) 2.5
    • Avocado, 1/8 slice (40 cal/4 g fat/1 g carbs) 1.5
    • Avocado & Salsa Verde, 2 tbsp (35 cal/3 g fat/4 g carbs) 1
    • Cheddar Cheese, 1/4 cup (120 cal/10 g fat/0 g carbs) 3.5
    • Cheddar Cheese, 2 tbsp not packed (57 cal/5 g fat/0 g carbs) 2
    • Enchilada Sauce (red or green), 2 tbsp (15 cal/.8 g fat/3 g carbs) .5
    • Cheese Sauce (Queso), 2 tbsp (100 cal/8 g fat/1 g carbs) 3
    • Guacamole, 1/4 cup (110 cal/10 g fat/3 g carbs) 3.5
    • Jalapeno, 1 (20 cal/0 g fat/3 g carbs) .5
    • Mole Sauce, 2 tbsp (200 cal/13 g fat/16 g carbs) 5.5
    • Olives, each (5 cal/0 g fat/<1 g carbs) 0
    • Picante Sauce, 2 tbsp (10 cal/0 g fat/2 g carbs) 0
    • Pico de Gallo, 2 tbsp (15 cal/1 g fat/3 g carbs) .5
    • Salsa Verde (Green Sauce), 2 tbsp (10 cal/0 g fat/2 g carbs) 0
    • Salsa, 2 tbsp (10 cal/0 g fat/2 g carbs) 0
    • Sour Cream, 2 tbsp (52 cal/5 g fat/12 g carbs) 1.5
  • Meats (1 oz)
    • Lean Meats
      • Chicken Fajita Meat, white (35 cal/2 g fat/0 g carbs) 1
      • Chicken Fajita Meat, dark (55 cal/3.5 g fat/0 g carbs) 1.5
      • Chicken Breast, marinated & grilled (35 cal/2 g fat/0 g carbs) 1
      • Shrimp, marinated & grilled, 3 (35 cal/1 g fat/2 g carbs) 1
    • Medium Fat Meats 
      • Beef Fajita Meat, trimmed (70 cal/4.3 g fat/0 g carbs) 2
    • High Fat Meats
      • Beef Fajita Meat, untrimmed (90 cal/7 g fat/0 g carbs) 2.5
      • Beef Taco Meat, about 1/4 cup (90 cal/7 g fat/0 g carbs) 2.5
      • Cheddar or Jack Cheese, 1/4 cup loosely packed (110 cal/9 g fat/0 g carbs) 3
      • Chorizo (Mexican sausage) (105 cal/10 g fat/3 g carbs) 3
  • Entrees
    • Arroz Con Pollo, 2 cups (485 cal/14 g fat/46 g carbs) 11
    • Soft Burritos: Bean & Cheese, 6 1/2" (300 cal/12 g fat/30 g carbs) 7
      • Bean & Beef Burritos, 1 (280 cal/10 g fat/35 g carbs) 6.5
      • Chicken Burritios, 1 (260 cal/7 g fat/31 g carbs) 6
    • Chicken Enchiladas, 2 (260 cal/11 g fat/24 g carbs) 6.5
    • Cheese Enchiladas, 2 (480 cal/32 g fat/24 g carbs) 12.5
    • Spinach Enchiladas in Cream Sauce, 2 (806 cal/61 g fat/51 g carbs) 21.5
    • Beef Fajita - 1 1/2 oz trimmed meat in a 6 1/2" flour tortilla 
      (205 cal/9 g fat/15 g carbs)       5
    • Beef Fajita - 2 oz trimmed meat in a 8" flour tortilla 
      (290 cal/14 g fat/22 g carbs)       7
    • Chicken Fajita - 1 1/2 oz white meat in a 6 1/2" flour tortilla 
      (160 cal/6 g fat/15 g carbs)       4
    • Chicken Fajita - 2 oz white meat in a 8" flour tortilla 
      (220 cal/9 g fat/22 g carbs)       5.5
    • Shrimp Fajita - 5 marinated shrimp in a 6 1/2" flour tortilla 
      (160 cal/5 g fat/15 g carbs)       4
    • Shrimp Fajita - 7 marinated shrimp in a 8" flour tortilla 
      (220 cal/7 g fat/22 g carbs)       5
    • Quesadilla, 6 1/2" (430 cal/24 g fat/30 g carbs) 11
    • Chicken Quesadilla, 6 1/2" (465 cal/26 g fat/30 g carbs) 11.5
    • Quesadilla, 10" (940 cal/52 g fat/64 g carbs) 23.5
    • Chicken Quesadilla, 10" (50 cal/56 g fat/64 g carbs) 24
    • Taco w/beef & cheese, 2 small (395 cal/27 g fat/20 g carbs) 10.5
    • Tamales, 4 (350 cal/17 g fat/33 g carbs) 8.5
    • Taquito filled w/shredded beef, 5 (350 cal/12 g fat/37 g carbs) 8
    • Bean & Cheese Tostada, 3 (1/2") (465 cal/23 g fat/37 g carbs) 11.5
  • Desserts
    • Flan, 1/2 cup w/caramel topping (290 cal/8 g fat/39 g carbs) 6.5
    • Soppapilla, 1-3" piece (190 cal/10 g fat/32 g carbs) 5
      • Honey, 1 tbsp (64 cal/0 g fat/17 g carbs) 1.5
    • Fruit Filled Chimichanga fried w/caramel topping 
      (690 cal/29 g fat/86 g carbs)       16.5
  • Spanish Food
    • Arroz Abanda (fish with rice) (340 cal/8 g fat/31 g carbs) 7.5
    • Arroz Con Pollo (rice/chicken sal.) (500 cal/23 g fat/50 g carbs) 12
    • Clams Marinera, 8 clams (330 cal/16 g fat/22 g carbs) 8
    • Cochifrito (lamb w/lemon & garlic) (650 cal/25 g fat/5 g carbs) 15.5
    • Cochinillo Asado, 2 slices (Roast Suckling Pig) (300 cal/15 g fat/3 g carbs) 7.5
    • Cocido Madrileno (Madrid-Style Boiled Dinner) (450 cal/27 g fat/18 g carbs) 11.5
    • Flan de Leche (Caramel Custard) (325 cal/9 g fat/52 g carbs) 7.5
    • Fritadera de Temera (Sautéed Veal) (450 cal/27 g fat/2 g carbs) 11.5
    • Gazpacho, 1 bowl (60 cal/0 g fat/15 g carbs) 1.5
    • Paella a la Valenciana (Chicken & Shellfish Rice) (900 cal/42 g fat/70 g carbs) 21.5
    • Pollo a la Espanola (chicken) (475 cal/30 g fat/4 g carbs) 12
    • Ternera al Jerez (Veal w/Sherry) (660 cal/29 g fat/6 g carbs) 16
    • Zarzuela (Fish & Shellfish Medley) (530 cal/27 g fat/40 g carbs) 13

Making the Best Food Choices at Mexican/Spanish Restaurants

      • Appetizers
        • Always ask for baked chips.
        • If they only have fried, count out a few and move the rest out of your reach.  Too easy to keep grabbing!
        • Try asking for regular corn tortillas for dipping in sauces - no crunch but full of flavor.
        • Use the salsa freely as they are made with little to no fat.
        • Share the nachos with everyone at the table.
        • Have Ceviche as an entree - it's low fat and low calorie.
      • Soups
        • Tortilla Soup - it is often prepared from a simple low fat vegetable soup.
        • Black Bean Soup - usually prepared with less fat than pinto beans.
        • Chili - with beans - less fat - keep out the meat.
      • Salads
        • Chicken Fajita Salad 
        • Picante Sauce or Pico de Gallo are good low calorie, spicy choices for dressings.
        • Do not eat the shell - they are very high in fat and calories.
      • Entrees
        • Always order ala carte.
        • Ask for the higher calorie/fat items to be left off of your plate (you can't eat them if they are not in front of you!)
        • Always trim you meat - a huge savings in calories, typically about 100 calories/serving.
        • Choose chicken or fish instead of beef and choose beef instead of cheese.
        • Choose menu items prepared with soft tortillas rather than crispy - crispy usually means fried.
        • Request that your fajitas be prepared with very little oil.
        • Lower calorie entrees (preferably with chicken, fish or shrimp) -
          • Fajitas
          • Tacos al carbon or Soft Taco
          • Chicken Enchiladas
          • Camarones de Hacha
          • Soft Burritos
          • Arroz con Pollo
      • Sides/Accompaniments
        • Choose corn tortillas over flour tortillas.
        • Be very selective with your sides - pick one that you would really like.
        • Instead of refried beans ask for cooked pinto or black beans.
      • Dessert
        • Flan is a healthier choice than sopappillas.