A steak fajita plate can contain a high number of calories depending on the restaurant and ingredients used. Fajitas typically consist of grilled steak, peppers and onions, tortillas, rice and beans, guacamole, pico de gallo, cheese, and sour cream. When dining out, the total calorie count for a steak fajita plate often ranges from 800 to over 1500 calories.
Calories in steak
The steak itself contributes a significant number of calories to the overall count. A 6 ounce serving of flank steak contains approximately 300 calories. Many restaurants will use cuts like skirt steak or flank steak for fajitas which tend to be leaner than other cuts like ribeye.
Steak is grilled for fajitas, so there are no additional calories from oil, butter, or other fats. However, some restaurants may brush the steak with oil while cooking which would add about 50 calories per tablespoon of oil.
Calories in fajita vegetables
Fajitas are always served with grilled peppers and onions. One cup of mixed raw bell peppers and onions contains about 50 calories. When these veggies are grilled, the calories remain about the same.
If you add other vegetables like zucchini or mushrooms, those will provide additional calories:
- 1 cup raw zucchini: 18 calories
- 1 cup raw mushrooms: 21 calories
Calories in tortillas
Traditional flour tortillas contain between 150-180 calories each depending on the size. Here are the calories for some common sizes:
- 6 inch flour tortilla: 150 calories
- 8 inch flour tortilla: 180 calories
- 10 inch flour tortilla: 210 calories
Corn tortillas contain slightly fewer calories than flour. A 6 inch corn tortilla has around 50 calories.
Most fajita plates will come with 3 flour tortillas or you can ask for a mix of corn and flour. Just keep in mind that each additional tortilla will add 150-200 calories to your meal.
Calories in rice and beans
Many steak fajita plates are served alongside Spanish rice and refried beans or black beans. A 1/2 cup serving of rice and beans contains:
- Spanish rice: 110 calories
- Refried beans: 120 calories
- Black beans: 115 calories
Again, be mindful of portion sizes if you are limiting calorie intake. Requesting a smaller 4 oz side dish can help reduce the calorie count.
Calories in guacamole and pico de gallo
The creamy avocado dip known as guacamole can have between 200-250 calories for a 1/2 cup serving depending on additions like sour cream or cheese. Pico de gallo, a fresh tomato salsa, has around 20-30 calories per 1/4 cup.
When used as a garnish, guacamole and pico add a nutrition boost of healthy fats and vegetables without spiking calories too much. But dipping your tortillas liberally will mean more calories, so be mindful of portions.
Calories in cheese and sour cream
Melted cheese and dollops of sour cream can provide great flavor to fajitas, but will also add more calories. Here’s how these popular taco toppings typically contribute to the calorie count:
- 1 ounce shredded Mexican cheese blend: 110 calories
- 2 tablespoons sour cream: 52 calories
Going light on the cheese and sour cream or skipping them altogether is an easy way to subtract calories from your fajita plate.
How restaurants can increase the calories in steak fajitas
When dining out at restaurants like Chili’s, Chevys Fresh Mex, or On the Border, there are a few ways your seemingly simple steak fajitas can end up containing over 1000 calories:
- Large 12-14 inch tortillas vs 6 inch corn tortillas
- Heapings amounts of cheese, guacamole, and sour cream
- Serving extra rice and beans well beyond a 1/2 cup portion
- Frying the tortillas in oil before serving
- Buttering the tortillas or brushing with oil
- Lots of added salt, fat, or sugar in rice, beans, or salsas
At some restaurants, a single fajita plate has been found to contain over 1600 calories! To avoid overdoing it, ask for light preparations of high calorie items, share plates when possible, and take home any leftovers.
Lower calorie substitutions
To enjoy steak fajitas at home or when dining out while limiting calories, consider the following swaps:
- Corn tortillas instead of flour
- Lettuce cups instead of tortillas
- Extra veggies instead of extra rice/beans
- Pico de gallo instead of guacamole
- Greek yogurt instead of sour cream
- Salsa instead of cheese
How to order lower calorie steak fajitas
Here are some tips for ordering lower calorie fajitas at restaurants:
- Choose corn tortillas or a mix of corn and flour
- Opt for a la carte fajitas without rice and beans
- Ask for small portions or light applications of high calorie toppings
- Order extra grilled veggies instead of extras like chips and queso
- Share an order or take a portion home for leftovers
- Use guacamole, cheese, and sour cream as garnishes rather than heavily loaded on
- Avoid any fried tortilla chips, taco shells, or batter coated additions
- Request dressing, butter, and oil on the side
Most restaurants are happy to accommodate requests for lighter preparations so don’t be afraid to ask!
Low calorie steak fajita recipe
One of the best ways to control calories and fat is to make steak fajitas at home. Use the following recipe for a version with around 500 calories per serving:
Ingredients:
- 1 lb flank steak
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 2 cloves garlic, minced
- 1 lime, juiced
- 1 tsp chili powder
- 1 tsp cumin
- 6 inch corn tortillas
- 1 cup shredded romaine lettuce
- 1/2 cup pico de gallo
- 1/4 cup Greek yogurt
Instructions:
- Combine lime juice, garlic, chili powder and cumin in a bowl. Add steak and marinate 15 minutes.
- Heat skillet to medium-high. Cook steak 7-10 minutes, turning once, until browned and160°F internally. Transfer to cutting board to rest.
- Add bell pepper and onion to skillet. Cook 5 minutes until tender and lightly charred.
- Slice steak against the grain. Warm tortillas on skillet.
- Serve steak, peppers and onion with tortillas, lettuce, pico de gallo and Greek yogurt.
This homemade version uses lean steak, corn tortillas, and lighter toppings to keep the calorie count around 500 per fajita. Pair with a side salad instead of rice and beans to make it even lighter.
Nutrition facts of common fajita ingredients
To get an idea of the calorie and nutrition totals you are consuming, here is a breakdown of common fajita ingredients and serving sizes:
| Ingredient | Serving Size | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|---|
| Flank steak | 6 oz | 300 | 12g | 0g | 39g |
| Skirt steak | 6 oz | 330 | 15g | 0g | 39g |
| Bell peppers | 1 cup | 30 | 0g | 7g | 1g |
| Onions | 1 cup | 45 | 0g | 11g | 1g |
| Flour tortilla (8 inch) | 1 tortilla | 180 | 2g | 33g | 5g |
| Corn tortilla (6 inch) | 1 tortilla | 50 | 1g | 11g | 2g |
| Spanish rice | 1/2 cup | 110 | 1g | 23g | 2g |
| Refried beans | 1/2 cup | 120 | 2g | 20g | 7g |
| Guacamole | 1/2 cup | 240 | 20g | 12g | 3g |
| Pico de gallo | 1/4 cup | 10 | 0g | 2g | 1g |
| Cheese | 1 oz | 110 | 9g | 1g | 7g |
| Sour cream | 2 Tbsp | 52 | 5g | 1g | 0g |
High calorie additions to avoid
When possible, avoid these high calorie additions to your fajitas:
- Fried tortilla shells or chips
- Queso dip
- Buttered or oiled tortillas
- Extra large tortillas
- Regular sour cream
- Lots of cheese
- Heaping portions of rice and beans
- Loaded guacamole
- Fatty cuts of steak like ribeye
- Fajita meat seasoned with a lot of oil
- Sweetened drinks like margaritas
Opting for fresh preparations using lean proteins, small tortillas, and lighter toppings will help keep calories in check.
Lower calorie fajita ideas
Here are more ideas for lightening up fajitas:
- Use shrimp or chicken instead of steak
- Load up on extra grilled onions and peppers
- Double up on tomatoes, lettuce, salsa
- Mix in mushrooms, zucchini or other veggies
- Use plain Greek yogurt instead of sour cream
- Add avocado slices instead of heavy guacamole
- Spice it up with jalapenos, chili flakes, lime
- Grill vegetable fajitas using zucchini, squash, eggplant
With some simple substitutions and veggie additions, you can still enjoy flavorful steak fajitas without all the extra calories.
Conclusion
Steak fajitas can range widely in calories based on preparation methods, steak cut, tortilla type, and toppings used. While dining out, order carefully and request modifications to keep calories around 500-800 per plate. At home, use lean cuts of meat, corn tortillas, and lots of veggies for fajitas around 400-500 calories per serving. Limit high calorie toppings like heavy cheese, sour cream, guacamole, rice and beans. With a few adjustments, you can still enjoy steak fajitas as a relatively healthy and lower calorie meal option.