Can I eat chorizo and lose weight?

Eating chorizo while trying to lose weight may seem counterintuitive, but it is possible. Chorizo is a fatty processed meat that is high in calories. However, it can be incorporated into a weight loss diet in moderation and when paired with healthy lifestyle changes. Here are some quick answers about eating chorizo for weight loss:

– Yes, you can eat chorizo and still lose weight, but you need to be mindful of portion sizes. Stick to 1-2 ounces of chorizo per serving.

– Chorizo is high in fat and calories, so balance it out by eating low calorie foods like vegetables.

– Limit chorizo to a few times per week rather than every day.

– Be sure to account for the calories in chorizo when tracking your daily calorie intake.

– Focus on an overall healthy, calorie deficit diet and exercise plan. The chorizo alone won’t make you gain or lose weight.

Is Chorizo Good For Weight Loss?

Chorizo isn’t necessarily the best food option for weight loss because:

– It’s high in calories and fat. A 3.5 oz serving contains around 400 calories and 38g of fat. This is almost 20% of your daily recommended intake of calories and over half of your recommended fat intake.

– It’s a processed meat. Processed meats like chorizo are linked to increased risk of chronic diseases. They contain preservatives like nitrates.

– It’s low in nutrients. Despite being high in calories, chorizo is low in nutrients like protein, fiber, vitamins and minerals. These nutrients are important for satiety and weight management.

– It contains added sugars. Many types of chorizo contain added sugars like corn syrup to enhance the flavor. Added sugars drive weight gain.

– It’s high in sodium. The curing process of chorizo leads to very high sodium content, which can cause water retention and bloating.

So in summary, chorizo is not inherently a food that can promote weight loss on its own. But for those who enjoy it, it can be accommodated in moderation alongside an overall healthy diet and active lifestyle. Just be mindful of portion sizes.

Nutrition Facts For Chorizo

Here are the nutrition facts for a 3.5oz (100g) serving of Spanish-style chorizo:

Calories 374
Total Fat 32g
Saturated Fat 12g
Trans Fat 1g
Cholesterol 89mg
Sodium 898mg
Carbohydrates 2g
Fiber 0g
Sugar 0g
Protein 26g

As you can see, chorizo is very high in calories, fat, sodium and cholesterol compared to the other nutrients. This nutritional profile does not make it the best food for weight loss.

How Many Calories in Chorizo?

The number of calories in chorizo can vary slightly depending on the specific type and brand. But on average, here are the calories in common serving sizes of chorizo:

– 1 oz of chorizo: 150 calories

– 2 oz of chorizo: 300 calories

– 3 oz of chorizo: 450 calories

– 4 oz (113 g) of chorizo: 600 calories

– 6 oz of chorizo: 900 calories

As a guide, aim to stick to 1-2 oz portions of chorizo. This provides about 150-300 calories, which is a reasonable serving size as part of a balanced meal or snack.

Any more than 3-4 oz in one sitting could quickly tip you over your calorie limits for weight loss, considering a single ounce provides 150 calories.

Ways To Reduce Calories From Chorizo

There are some ways you can enjoy chorizo while reducing the total calories:

– Choose reduced-fat versions if available

– Portion into 1-2oz servings instead of 3-4oz

– Cook in ways that allow some fat to drain off

– Pair with low calorie foods like veggies to balance it out

– Skip high calorie accompaniments like buttery bread or cheese

– Use it to flavor dishes like salads, tacos or eggs rather than eating chorizo on its own

Is Chorizo Keto?

Chorizo is often considered keto-friendly because it’s high in fat and low in carbs. A 3.5oz serving contains less than 3g net carbs. This fits within keto’s typical requirement of limiting net carbs to 20-50g per day.

However, here are a few important caveats about chorizo and the keto diet:

– It can be easy to overeat calories from fat on keto, and chorizo is very calorie dense. So portion control is key.

– Some chorizo contains added sugars, so read labels to verify there are no carb fillers.

– The high sodium content may cause water retention, which can mask weight loss.

– Processed meats like chorizo are associated with health risks, so they should be limited even on keto.

Overall, chorizo can fit into a keto diet if consumed in moderation, alongside other nutrient-dense whole foods. But it shouldn’t be treated as a free pass to overeat calories and sodium.

How To Eat Chorizo On A Diet

Here are some tips for enjoying chorizo as part of a healthy weight loss diet:

– Use it as a flavoring – Add small amounts of chopped chorizo to season veggies, eggs, soups, beans, etc. rather than eating it plain.

– Avoid frying – Chorizo has enough fat already, so cook using healthier methods like baking, grilling or pan-searing without added oil.

– Watch portions – Stick to recommended 1-2oz servings per meal, measured with a food scale for accuracy.

– Skip cheese/bread – Don’t pair chorizo with additional high-calorie foods like cheese, tortillas, pasta, etc.

– Balance with veggies – Include low-calorie foods like salad, broccoli, tomatoes, cabbage, etc. to fill up.

– Choose lower-fat versions – Look for reduced-fat or “light” chorizo options to save on calories.

– Track your calories – Account for chorizo’s calories within your daily calorie goal for weight loss.

– Limit processed meats – Consume no more than 2-3 servings bacon, sausage, chorizo etc. per week.

With smart portions, cooking methods and pairing, you can still include chorizo in a diet for weight loss. But it shouldn’t be a daily indulgence.

Healthy Chorizo Recipes For Weight Loss

Here are some healthy recipe ideas for enjoying chorizo in moderation as part of a weight loss diet:

Chorizo Tomato Soup

– 1 tsp olive oil
– 1 onion, diced
– 2 garlic cloves, minced
– 1 oz Spanish chorizo, sliced
– 1 15oz can crushed tomatoes
– 4 cups chicken or vegetable broth
– 1 bay leaf
– Fresh basil, chopped

1. Heat oil in a pot over medium heat. Add onion and cook 5 minutes until translucent. Add garlic and cook 1 minute more.
2. Add sliced chorizo and continue cooking 3-4 minutes.
3. Pour in crushed tomatoes, broth and bay leaf. Reduce heat and simmer 10 minutes.
4. Remove bay leaf. Puree soup until smooth.
5. Reheat soup and adjust seasoning if needed.
6. Ladle into bowls and top with fresh basil.

This flavorful soup uses just 1 oz of chorizo to provide a smoky, spicy flavor. Pairing it with tomatoes, broth and veggies keeps the meal light at around 150 calories per serving.

Chorizo Egg Breakfast

– 1⁄2 tbsp olive oil
– 1 oz Spanish chorizo, sliced
– 1⁄4 cup onion, diced
– 1⁄4 cup bell pepper, diced
– 3 eggs
– Salt and pepper to taste
– Hot sauce (optional)

1. Heat oil in a skillet over medium heat. Add chorizo and cook 2-3 minutes until browned.
2. Add onion and bell pepper. Cook 5 minutes until softened.
3. Crack eggs directly into skillet and season with salt and pepper.
4. Cook, stirring occasionally, until eggs reach desired doneness, about 3-5 minutes.
5. Serve eggs topped with chorizo-veggie mix and hot sauce if desired.

This simple breakfast uses just 1 oz of chorizo to provide robust flavor. With a veggie mix, protein-packed eggs and minimal added oil, this 350 calorie breakfast will keep you satisfied.

Chorizo Stuffed Peppers

– 1 tbsp olive oil
– 1⁄4 onion, diced
– 2 garlic cloves, minced
– 1 oz Spanish chorizo, diced
– 3 red bell peppers, halved and seeded
– 1 15oz can black beans, rinsed and drained
– 1 cup cooked brown rice
– 1⁄2 cup shredded reduced-fat Mexican cheese blend

1. Preheat oven to 375°F. Heat oil in skillet over medium heat. Sauté onion and garlic 5 minutes.
2. Add chorizo and cook 3-4 minutes more. Remove from heat.
3. In a bowl, mix chorizo mixture, black beans and brown rice until combined.
4. Stuff pepper halves evenly with chorizo-rice mixture. Top with shredded cheese.
5. Bake 25 minutes until peppers are tender.

These stuffed peppers use 1 oz of chorizo to impart flavor. With fiber-rich beans, brown rice, peppers and a small amount of cheese, you get a balanced 400 calorie meal.

Exercise And Weight Loss

While diet is critical for weight loss, exercise provides immense added benefits:

– Burns additional calories – Strength training helps build muscle and increases metabolism. Cardio exercise burns calories during and after workouts.

– Improves fitness – Exercise improves cardiovascular health, endurance, strength, flexibility and balance.

– Boosts motivation – Exercising helps boost energy levels and mood, making it easier to stick to a diet.

– Shapes and tones – Combining diet and exercise helps enhance body composition by reducing fat and adding tone.

Any exercise is better than none. But for weight loss, aim for 150-300 minutes of moderate exercise per week (about 30-60 minutes 5 days a week). This could include brisk walking, jogging, cycling, swimming, aerobics classes, tennis, etc.

Also aim to do strength training 2-3 days per week. This helps maintain and build calorie-burning lean muscle mass.


At the end of the day, losing weight comes down to maintaining a calorie deficit by eating healthy portions of nutritious foods and burning extra calories through physical activity.

While chorizo is high in calories and fat, it can be incorporated into a weight loss diet in moderation. Stick to recommended serving sizes of 1-2oz along with plenty of fruits, vegetables and whole grains. Avoid frying chorizo and pairing it with more high-calorie foods.

If you focus on an overall healthy diet and active lifestyle, rather than just singling out individual foods, you can achieve long-term weight loss success while still enjoying treats like chorizo occasionally. Just be sure to account for the extra calories.

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