Taquitos are a popular frozen Mexican food item that are convenient to prepare and make for a tasty snack or light meal. El Monterey is a leading brand of taquitos that come in a variety of flavors. But many people wonder just how many calories are packed into one of these mini rolled-up tacos.
The Basics on El Monterey Taquitos
El Monterey taquitos are made by Ruiz Foods and sold under the El Monterey brand name. They are sold in the frozen food section of grocery stores. The taquitos come in a range of flavors including beef, chicken, and cheese. They are made with corn tortillas that are filled with meat, cheese, or other ingredients then tightly rolled up into a small cylindrical shape. The taquitos are flash frozen then packaged. To prepare them, you simply bake them in the oven from their frozen state until they are warm and crispy.
El Monterey recommends baking their taquitos at 400°F for 11-13 minutes. This gives you a hot and ready-to-eat taquito in less than 15 minutes. It makes them an easy and fast option for breakfast, lunch, dinner, or a snack.
Nutrition Facts for El Monterey Taquitos
The nutrition facts provide detailed information on the calories and other nutrients in El Monterey taquitos. This allows people to see exactly what they are consuming if they eat this food. The nutrition facts vary slightly between the different taquito flavors. But overall, a single El Monterey taquito contains around 220 calories.
Here are the nutrition facts for some of the most popular El Monterey taquito flavors:
Beef Taquitos
Serving size: 1 taquito (66g)
- Calories: 220
- Total Fat: 14g
- Saturated Fat: 5g
- Trans Fat: 0g
- Cholesterol: 25mg
- Sodium: 380mg
- Total Carbohydrates: 19g
- Dietary Fiber: 2g
- Sugars: 1g
- Protein: 7g
Chicken Taquitos
Serving size: 1 taquito (57g)
- Calories: 210
- Total Fat: 12g
- Saturated Fat: 3.5g
- Trans Fat: 0g
- Cholesterol: 25mg
- Sodium: 420mg
- Total Carbohydrates: 18g
- Dietary Fiber: 2g
- Sugars: 1g
- Protein: 8g
Cheese & Jalapeño Taquitos
Serving size: 1 taquito (57g)
- Calories: 210
- Total Fat: 12g
- Saturated Fat: 5g
- Trans Fat: 0g
- Cholesterol: 15mg
- Sodium: 350mg
- Total Carbohydrates: 20g
- Dietary Fiber: 1g
- Sugars: 1g
- Protein: 6g
As you can see from the nutrition labels, the taquitos ranging between 210-220 calories per taquito. They also contain a significant amount of fat, sodium, and cholesterol. So while they make for a quick and tasty snack, eating too many may not be that healthy.
Reasons for the High Calories in El Monterey Taquitos
There are several reasons why the calorie count comes out so high in these mini frozen taquitos:
Ingredients are high in fat and sodium
The ingredients used to make El Monterey taquitos include items like seasoned beef, Monterey jack cheese, corn oil, and other fillings and seasonings. Many of these are high in fat, sodium, and calories. So all those extra ingredients packed into the taquito add to the total calorie count.
Frying during manufacturing
The manufacturing process uses frying when making the taquitos. The meat, cheese, and other fillings are wrapped in the corn tortilla. Then the taquitos are briefly fried before being frozen. This frying adds more fat and calories to each taquito.
Small size packs in the calories
When you eat a whole taco, the larger size spreads out the calories. But when you take all those taco ingredients and wrap them up into a tiny taquito, it concentrates the calories into a small package. So you end up getting a lot of calories in one bite-sized taquito.
Convenience increases consumption
Another reason the calories add up is that the convenience of taquitos tends to make people eat more of them. If you have to prepare all the taco ingredients from scratch, you may only make a few. But taquitos come pre-made so it’s easy to pop several in the oven, upping your total calorie intake.
Tips for Reducing Calories in El Monterey Taquitos
If you want to enjoy El Monterey taquitos but reduce the calories, here are some helpful tips:
Bake instead of frying
Baking the taquitos avoids adding extra calories from frying in oil. The taquitos are pre-fried during manufacturing, but baking them at home can still reduce the total amount of fat and calories.
Use lower fat fillings
You can make your own taquitos at home with lower calorie fillings like chicken breast, shrimp, or veggies instead of higher fat meats and cheeses.
Cut taquitos in half
Eat just half a taquito to cut the calories in one serving. You can save the other half for another snack.
Pair with vegetables
Serve the taquitos with fresh veggies like salsa, lettuce, tomatoes to increase nutrients and fiber and help fill you up faster.
Watch portion sizes
Stick to just 1-2 taquitos at a time instead of consuming a whole box full to keep calories under control.
Healthier Taquito Alternatives
In addition to tweaking El Monterey taquitos, you can also try some healthier taquito recipes. These provide the great taquito flavor while cutting down on calories, fat, and sodium.
Baked Chicken Taquitos
Ingredients:
- 4 (6-inch) flour tortillas
- 1 boneless, skinless chicken breast
- 1⁄2 cup shredded Mexican cheese blend
- 1⁄4 cup salsa
- 1⁄4 teaspoon chili powder
- Pinch of cumin
Instructions:
- Cook chicken seasoned with spices and shred.
- Fill tortillas with chicken, cheese, and salsa.
- Roll into taquitos shape and place seam side down in baking dish.
- Bake at 400F 15-20 mins until crispy.
Shrimp & Avocado Taquitos
Combine cooked shrimp with mashed avocado and seasonings. Fill into whole wheat tortillas then bake until warm and lightly browned. This gives you the taquito experience with more healthy fats.
Veggie Taquitos
Make taquitos packed with veggies instead of meat and cheese. Try fillings like spinach and artichoke, sweet potatoes and black beans, or roasted veggies with hummus. Bake until crispy for a meatless taquito snack or light meal.
How Many Calories in Different Quantities
So now we know there are around 220 calories in 1 El Monterey taquito. This chart shows estimated calories for different serving sizes:
| Quantity | Calories |
|---|---|
| 1 taquito | 220 |
| 2 taquitos | 440 |
| 4 taquitos | 880 |
| Full box (12-16 taquitos) | 2,640 – 3,520 |
As you increase the number of taquitos you eat, the calories quickly add up. Just 4 taquitos would give you almost half the recommended daily calorie intake for an average adult.
Daily Calorie Recommendations
To put the 220 calories per taquito in context, here is a breakdown of the recommended daily calorie intake based on age, gender, and activity level according to the USDA Dietary Guidelines:
| Age/Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Child 4-8 years | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 |
| Child 9-13 years | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 |
| Teen Girl 14-18 years | 1,800 | 2,000 | 2,400 |
| Teen Boy 14-18 years | 2,000 | 2,400-2,800 | 2,800-3,200 |
| Adult Woman 19-30 years | 1,800-2,000 | 2,000-2,200 | 2,400 |
| Adult Man 19-30 years | 2,400-2,600 | 2,600-2,800 | 3,000 |
| Adult Woman 31-50 years | 1,800-2,000 | 2,000-2,200 | 2,200-2,400 |
| Adult Man 31-50 years | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 |
| Adult Woman 51+ years | 1,600 | 1,800 | 2,000-2,200 |
| Adult Man 51+ years | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
As you can see, 220 calories is over 10% of the daily recommended intake for a sedentary child and smaller percentages for teens and adults. This demonstrates how calories from several taquitos can quickly add up, especially if you are not very physically active.
Weight Loss with El Monterey Taquitos
Many people trying to lose weight may wonder if they can eat El Monterey taquitos while cutting calories. Here are some tips for how to incorporate taquitos into a weight loss diet:
Pay attention to portion sizes
Stick to just 1 taquito or less per sitting to keep calories and fat intake low.
Balance with lower calorie foods
Pair taquitos with salads, broth-based soups, or raw veggies to fill up on low calorie foods as well.
Account for the calories
Keep track of calories including those from any taquitos so you stay in your daily calorie range for weight loss.
Use healthy cooking methods
Avoid frying and instead bake, grill, or air fry taquitos to reduce added fat and calories.
Work them into your exercise routine
Burn extra calories through cardio and strength training to offset any occasional taquitos in your diet.
Conclusion
El Monterey taquitos provide a tasty, convenient Mexican food option. However, each taquito contains around 220 calories, primarily from fat. This makes it easy to consume excessive calories, fat, sodium, and preservatives when eating multiple taquitos in one sitting. Following healthy cooking methods, controlling portions, and balancing with low calorie foods and exercise can help keep taquitos as part of an overall healthy diet. Just be mindful of the calories and ingredients whenever enjoying these bite-sized snacks.
