Calories in Nachos: Nutritional facts (Carbs, Fiber, Protein, Fat) for Nachos Types

Plain nachos (nacho chips) contain 493 calories per 100g (3.5 oz). Nachos with salsa contain 405 calories per 100g (combination). Nachos with cheese sauce contain 479 calories per 100g (combination). Nachos with seasoned ground beef contain 472 calories per 100g (combination). Loaded nachos contain 429 calories per 100g (combination based on toppings mix).

One single plain nacho chip (5g or 0.18 oz) contains 25 calories, 1.2g of fat (2% DV), 0.3g of protein (1% DV), and 3.1g of carbohydrates (1% DV). An order of one Taco Bell Nachos BellGrande contains 730 calories. A Qdoba order of Steak Nachos contains 1310 calories. One order of Del Taco Queso Loaded Nachos with Seasoned Beef contains 1100 calories.

A regular bowl of plain nachos (200g or 7 oz chips) contains 986 calories. A regular bowl of nachos with salsa (200g chips and 75g salsa) contains 1013 calories. A regular bowl of nachos with cheese (200g chips and 100g cheese sauce) contains 1296 calories. A regular bowl of nachos with beef (200g chips and 100g beef) contains 1248 calories. A regular bowl of loaded nachos (200g chips plus standard toppings: 100g beef, 100g cheese, 30g sour cream, 30g guacamole, 30g beans) contains 1713 calories.

Certain components of nachos can contribute some nutrients, as shown below:

• Source of Fiber: Tortilla chips, especially whole grain varieties, and toppings like beans contribute dietary fiber, which supports digestive health and can aid in satiety. (Anderson JW, et al., 2009. Dietary fiber: the forgotten nutrient).
• Source of Protein: Toppings such as seasoned ground beef, chicken, beans, and cheese provide protein, essential for muscle maintenance, tissue repair, and bodily functions. (National Institutes of Health, Office of Dietary Supplements. Protein Fact Sheet for Health Professionals).
• Source of Calcium: Cheese sauce or shredded cheese added to nachos is a source of calcium, which is vital for bone health, nerve transmission, and muscle function. (Weaver CM, Peacock M. Calcium. Adv Nutr. 2019).
• Contains Lycopene: Salsa, a common nacho topping made from tomatoes, contains lycopene, an antioxidant linked to reduced risk of certain chronic diseases. (Story EN, et al., 2010. An update on the health effects of tomato lycopene).

Nachos, particularly commercially prepared or heavily loaded versions, present several nutritional downsides, including:

• High in Sodium: Tortilla chips, cheese sauces, and seasoned meats contribute significant amounts of sodium. Excessive sodium intake is linked to high blood pressure, a major risk factor for heart disease and stroke. A single serving of restaurant nachos can easily exceed half the recommended daily limit. (Appel LJ, et al., 2011. Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement From the American Heart Association). As an alternative, preparing nachos at home using low-sodium chips, homemade salsa, and controlling cheese portions can reduce sodium content. The Dietary Guidelines for Americans suggest limiting sodium intake to less than 2300mg per day.
• High in Saturated Fat: Cheese sauce, ground beef, and sour cream are high in saturated fat. High intake of saturated fat can raise LDL ("bad") cholesterol levels, increasing the risk of cardiovascular disease. (Siri-Tarino PW, et al., 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease). Choosing lean ground meat or plant-based protein like beans, using cheese sparingly, and opting for salsa or pico de gallo instead of sour cream are healthier alternatives. The American Heart Association recommends limiting saturated fat to less than 10% of total daily calories.
• High in Calories: The combination of chips, cheese, meat, and other toppings makes nachos very calorie-dense, which can contribute to weight gain if consumed frequently or in large portions without accounting for total daily energy needs. (Malik VS, et al., 2013. Food consumption and weight gain). Opting for baked chips instead of fried, loading up on vegetable toppings like lettuce, onions, and peppers, and practicing portion control are ways to manage calorie intake.
• Often Contain Processed Ingredients: Many commercial nacho components, especially cheese sauces and processed meats, can contain artificial ingredients, preservatives, and unhealthy trans fats (though industrial trans fats are largely phased out, some may remain). (Elizabeth FF, et al., 2021. Ultra-processed food consumption and risk of obesity: a prospective cohort study of UK Biobank). Choosing whole-food ingredients when preparing nachos at home is a healthier approach.

No, nachos are not considered a good or healthy food choice when viewed in the context of a balanced daily diet due to the high content of sodium, saturated fat, and calories. Components like beans, salsa, or lean protein can offer fiber, vitamins (like Vitamin C from salsa), and protein, these potential benefits are negated by the large amounts of refined carbohydrates from the chips, unhealthy fats from cheese sauce and fatty meats, and excessive sodium levels found in most preparations (Appel LJ, et al., 2011. Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement From the American Heart Association). Regular consumption of such calorie-dense, high-sodium, and high-saturated-fat foods can negatively impact heart health by contributing to high blood pressure and elevated LDL cholesterol. The high calorie load can also hinder weight management efforts, and while fiber from beans or whole-grain chips could theoretically support digestive health, the overall composition makes nachos a poor choice for frequent consumption if health is a primary concern. There are no significant established benefits of nacho consumption for brain or liver health, a diet high in such foods could indirectly contribute to conditions like non-alcoholic fatty liver disease over time due to excess calorie and fat intake.

Health experts do not recommend consuming nachos daily. The Dietary Guidelines for Americans emphasize nutrient-dense foods and limiting items high in sodium which is under 2300mg per day, saturated fats with less than 10% of daily calories, and added sugars. A single serving of restaurant-style nachos can meet or exceed these limits, making daily consumption ill-advised for maintaining a healthy diet. Nachos should be considered an occasional treat rather than a dietary staple.

Consuming nachos daily or in large quantities is not recommended because of the potential to contribute to exceeding daily limits for sodium, saturated fat, and overall calories. Regularly eating large portions of nachos can lead to excessive intake of calories contributing to weight gain, high sodium intake raising blood pressure, and high saturated fat intake negatively impacting cholesterol levels, thereby increasing the risk for cardiovascular diseases over time. Eating nachos should be limited to occasional, moderate portions within the context of a balanced diet.

The calorie content of nachos changes based on the type and quantity of toppings added to the tortilla chip base. Plain nachos, consisting solely of chips, have the lowest calorie count. Calories increase with the addition of high-fat ingredients like cheese sauce, shredded cheese, seasoned ground beef, and sour cream. Cheese nachos and beef nachos represent a jump in calories compared to plain nachos due to the fat and protein contributions of these toppings. Veggie nachos are a lower-calorie option compared to meat versions, provided high-fat additions like cheese and sour cream are limited. Loaded nachos consistently rank highest in calories, as they combine multiple high-calorie elements including meat, cheese, beans, sour cream, and guacamole onto a large portion of chips. Nacho Fries are a distinct category where calories depend on the portion size of fries and the amount of cheese sauce, with some restaurant versions being exceptionally high in calories.

Nachos originated in Piedras Negras in Mexico, across the border from Eagle Pass, Texas, in 1940. The invention is credited to Ignacio Anaya García, nicknamed "Nacho." Mamie Finan and a group of U.S. military wives from Fort Duncan arrived at the Victory Club restaurant after closing hours. Ignacio Anaya, the maître d', improvised a snack for them with the ingredients available: fried corn tortilla triangles (totopos), topped with melted Colby cheese and sliced pickled jalapeño peppers, and when asked what the dish was called, he replied "Nacho's especiales" or "Nacho's special." The dish quickly gained popularity in the region, particularly in Texas. Anaya later opened his own restaurant, Nacho's Restaurant, in Piedras Negras. The original recipe was printed in the 1954 St. Anne's Cookbook. The snack spread throughout Texas and the American Southwest, eventually becoming a stadium food staple with the advent of a mass-produced, shelf-stable nacho cheese sauce developed in the 1970s, which broadened the reach across the United States and internationally.