Birria Tacos: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Viral Mexican comfort food featuring slow-cooked beef in rich spices, perfect for muscle building, recovery, and satisfying cravings.
Quick Nutrition Facts
Per 2 Tacos (150g)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 18g |
| Carbohydrates | 22g |
| Fiber | 2.5g |
| Sugars | 1.5g |
| Fat | 18g |
| Saturated Fat | 7g |
| Sodium | 580mg |
| Iron | 4.5mg |
| Potassium | 380mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Birria tacos provide 18g protein and collagen from slow-cooked meat, supporting muscle recovery and joint health. The traditional consommé dipping method adds flavor but increases sodium intake to monitor.
Myth Busters
MYTH #1: Birria Tacos Are Too High in Calories for Weight Loss
TRUTH: Two birria tacos at 320 calories is comparable to many meals. The 18g protein promotes satiety and helps preserve muscle during weight loss. Portion control is key—stick to 2 tacos and skip cheese toppings.
MYTH #2: Mexican Food Is Always Unhealthy
TRUTH: Traditional birria made with lean meat, corn tortillas, and spices provides protein, iron, B vitamins, and antioxidants. Authentic Mexican cuisine emphasizes whole foods and balanced nutrition when prepared traditionally.
MYTH #3: The Consommé Dipping Sauce Has No Nutritional Value
TRUTH: The consommé contains collagen and gelatin from slow-cooked bones, supporting joint health and skin elasticity. However, it can be high in sodium (400-600mg per cup), so use moderately if monitoring salt intake.
MYTH #4: Birria Tacos Are Not Keto-Friendly
TRUTH: Traditional birria meat is naturally keto-friendly with high fat and protein. For keto adaptation, skip the corn tortillas (22g carbs) and enjoy the birria meat with cheese and low-carb vegetables, keeping net carbs under 5g per serving.
MYTH #5: All the Fat in Birria Tacos Is Unhealthy
TRUTH: Birria contains both saturated and unsaturated fats. The meat provides essential B vitamins and minerals that require fat for absorption. Choose lean cuts or goat meat to reduce saturated fat while maintaining nutrition.
MYTH #6: Diabetics Should Avoid Birria Tacos Completely
TRUTH: The protein and fat in birria slow carbohydrate absorption, reducing blood sugar spikes. Diabetics can enjoy 1-2 tacos with corn tortillas (lower glycemic than flour), paired with vegetables and monitored portions.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 320 calories per 2 tacos, 18g protein for satiety. Moderate fat content requires portion control. Best with vegetables, limit to 2 tacos. |
| Muscle Gain |  | Excellent 18g protein per serving, balanced carbs for glycogen, collagen for joint recovery. Perfect post-workout meal. |
| Diabetes Management | | Protein and fat slow glucose absorption. Choose corn tortillas, limit to 1-2 tacos, pair with fiber-rich vegetables. Monitor consommé sodium. |
| PCOS Management | | High protein supports hormones, but moderate carbs and saturated fat. Choose lean beef or goat, limit portions, pair with vegetables. |
| Pregnancy Nutrition |  | Rich in iron (25% DV), protein, and B vitamins. Ensure meat is fully cooked. Monitor sodium from consommé, add vegetables for folate. |
| Heart Health |  | Higher in saturated fat (7g) and sodium (580mg). Choose goat over beef, limit consommé, skip cheese. Manage portions for cardiovascular health. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals! Use our Online Macro Calculator to find your daily nutrition targets.
Blood Sugar Response to Birria Tacos
Understanding how birria tacos affect your blood glucose helps you make informed decisions about portions and timing.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
The protein and fat in birria naturally slow carbohydrate absorption. Further optimize blood sugar control with these pairings:
- Fiber-rich vegetables - Add lettuce, cabbage slaw, or grilled peppers
- Corn over flour tortillas - Lower glycemic index and whole grain fiber
- Limit consommé dipping - Reduces overall liquid calories and sodium
- Add avocado or guacamole - Healthy fats further slow glucose absorption
This combination provides sustained energy and better blood sugar stability, especially important for diabetes management.
Cultural Significance
Birria originated in Jalisco, Mexico in the 16th century during the Spanish conquest, transforming an abundance of goat meat into a beloved cultural dish.
Traditional Preparation:
- Slow-cooked in underground pit (barbacoa style) or large pots for hours
- Marinated in adobo sauce with dried chilies, vinegar, and Mexican spices
- Served at weddings, baptisms, holidays (Christmas, Easter), and celebrations
- Originally made with goat, now also beef, lamb, or chicken
Modern Viral Phenomenon:
- Quesabirria tacos (with cheese) went viral on social media in 2019-2020
- Popularized by LA food trucks, now found worldwide
- Consommé dipping tradition enhances flavor and social dining experience
- Represents Mexican culinary heritage and adaptation to global tastes
Regional Variations:
- Jalisco Style: Traditional goat birria with rich, spicy broth
- Tijuana Style: Beef birria tacos with cheese, crispy edges
- Modern Fusion: Birria ramen, birria pizza, birria quesadillas
Compare & Substitute
Birria Tacos vs Similar Mexican Dishes (Per 2 Tacos/Serving)
| Nutrient | Birria Tacos | Traditional Beef Tacos | Quesadilla (Cheese) | Carnitas Tacos | Enchiladas (Beef) |
|---|---|---|---|---|---|
| Calories | 320 kcal | 280 kcal | 480 kcal | 340 kcal | 410 kcal |
| Carbs | 22g | 24g | 38g | 26g | 32g |
| Fiber | 2.5g | 3g | 2g | 2.8g | 3.5g |
| Protein | 18g | 14g | 18g | 16g | 22g |
| Fat | 18g | 12g | 28g | 20g | 22g |
| Iron | 4.5mg (25% DV) | 2.8mg (16% DV) | 1.2mg (7% DV) | 3.2mg (18% DV) | 4mg (22% DV) |
| Sodium | 580mg | 420mg | 760mg | 520mg | 820mg |
| Collagen | High (slow-cooked) | Low | None | Medium | Low |
| Best For | Muscle gain, post-workout | Balanced meal, weight loss | Indulgent treat | Keto, high fat | Comfort food |
Frequently Asked Questions
Are birria tacos good for weight loss?
Birria tacos can fit into a weight loss plan with proper portion control. Two tacos provide 320 calories and 18g protein for satiety, helping you feel full longer.
Best practices for weight loss:
- Limit to 2 tacos per meal (avoid 3-4 servings)
- Choose corn tortillas over flour (whole grain, fewer calories)
- Skip cheese toppings and sour cream (saves 100-150 calories)
- Use consommé sparingly for flavor, not drowning
- Pair with vegetables or salad to increase fiber and volume
The high protein content helps preserve muscle mass during calorie deficit, making birria tacos a satisfying option when portioned correctly.
Can diabetics eat birria tacos?
Yes, diabetics can enjoy birria tacos in moderation. The protein (18g) and fat (18g) help slow carbohydrate absorption, reducing blood sugar spikes.
Tips for diabetics:
- Limit to 1-2 tacos per meal (22-44g carbs)
- Choose corn tortillas (lower glycemic index than flour)
- Pair with fiber-rich vegetables (lettuce, peppers, cabbage)
- Monitor blood sugar 2 hours after eating
- Avoid sugary consommé variations; choose traditional spiced broth
- Consider removing one tortilla and eating with fork for lower carbs
The combination of protein and fat creates a more balanced glucose response compared to high-carb meals alone. Always consult your healthcare provider.
How much protein is in birria tacos?
Two birria tacos contain approximately 18 grams of protein from the slow-cooked beef or goat meat. This represents about 36% of daily protein needs for an average adult.
The protein in birria is complete protein, containing all nine essential amino acids necessary for muscle building, repair, and overall health.
Protein comparison:
- 2 birria tacos: 18g protein
- 2 traditional beef tacos: 14g protein
- 2 carnitas tacos: 16g protein
- 2 chicken tacos: 20g protein
For muscle gain or high-protein diets, birria tacos are an excellent choice, especially post-workout when combined with the carbohydrates for glycogen replenishment.
What are the main health benefits of birria tacos?
Key Benefits:
- Muscle Health: 18g complete protein supports muscle building and repair
- Iron-Rich: 4.5mg iron (25% DV) prevents anemia and boosts energy
- Collagen Source: Slow-cooked meat releases collagen for joint and skin health
- B Vitamins: B12, niacin, and riboflavin support metabolism and energy
- Zinc for Immunity: Supports immune function and wound healing
- Antioxidants: Chili peppers and spices provide anti-inflammatory compounds
- Satiety: High protein and fat promote fullness and appetite control
Are birria tacos healthier than regular tacos?
Birria tacos offer unique benefits compared to traditional tacos, but "healthier" depends on your goals:
Birria Tacos Advantages:
- Higher protein (18g vs 14g in traditional beef tacos)
- Contains collagen from slow-cooked meat (joint health)
- Richer in iron and B vitamins
- More satisfying due to higher fat content
Traditional Tacos Advantages:
- Lower calories (280 vs 320 kcal)
- Less saturated fat (4g vs 7g)
- Lower sodium (420mg vs 580mg)
- Better for strict calorie control
Recommendation: Choose birria for muscle gain, post-workout recovery, and nutrient density. Choose traditional tacos for lower-calorie weight loss goals.
Is the consommé dipping sauce healthy?
The consommé has both benefits and considerations:
Health Benefits:
- Natural collagen from slow-cooked bones (joint and skin health)
- Contains nutrients extracted from meat and spices
- Provides flavor without added sugars
- Rich in minerals like potassium and iron
Health Considerations:
- High sodium content (400-600mg per cup)
- Adds extra calories if consumed in large amounts
- May contain saturated fat from meat drippings
Best practices: Use consommé sparingly for dipping rather than drinking cups. For heart health or hypertension, request low-sodium preparation or skip the consommé entirely.
When is the best time to eat birria tacos?
Depends on your goal:
- Weight Loss: Lunch (midday metabolism peak), avoid late dinner. Limit to 2 tacos with vegetables.
- Muscle Gain: Post-workout (within 1-2 hours) for protein and carb recovery. Can also eat pre-workout 2-3 hours before training.
- Diabetes: Lunch or early dinner, paired with vegetables. Not on empty stomach to avoid rapid glucose changes.
- General Health: Any meal, but avoid late-night eating (3+ hours before bed) for better digestion.
IMPORTANT NOTE
Ensure birria meat is fully cooked to safe internal temperature (165°F) to prevent foodborne illness, especially for pregnant women.
How many birria tacos should I eat per meal?
General Guidelines:
- 2 tacos - Most people for balanced nutrition (320 calories, 18g protein)
- 1-2 tacos - Weight loss, diabetes, or calorie restriction goals
- 3-4 tacos - Athletes, muscle gain, high activity levels, or larger body size
- 1 taco - As appetizer or snack, paired with other foods
Avoid excess: More than 4 tacos provides excessive calories (640+), saturated fat (14g+), and sodium (1160mg+) in one meal.
Track your meals with NutriScan app to see how birria tacos fit your personal nutrition goals and daily targets.
Can I make birria tacos healthier at home?
Yes, with these modifications:
Reduce Fat:
- Use lean beef cuts (top round, sirloin) instead of chuck
- Choose goat meat (less than 1g saturated fat per 100g vs 6g+ in beef)
- Skim fat from consommé after cooling
- Bake instead of frying tortillas
Increase Nutrients:
- Add vegetables to filling (onions, peppers, tomatoes)
- Top with cabbage slaw, cilantro, lime for fiber and vitamin C
- Use whole grain or corn tortillas for added fiber
- Include avocado for healthy fats
Reduce Sodium:
- Control salt additions during cooking
- Use low-sodium broth base
- Rely on spices (cumin, oregano, chili powder) for flavor instead of salt
These modifications maintain authentic flavor while optimizing nutritional profile for your health goals.
