A taco of barbacoa can vary in its calorie content depending on the type and amount of ingredients used. Barbacoa is a Mexican dish of meat that has been slow-cooked, originally often wrapped in banana leaves. Today, barbacoa is commonly made with beef brisket, lamb, or even chicken. The meat is shredded and served in tacos along with various toppings and fillings. So the number of calories in a barbacoa taco will depend on factors like the type of meat, tortilla, amount of fillings, and preparation method.
Calories in Different Types of Barbacoa Tacos
The main source of calories in a barbacoa taco comes from the protein. Different meats can have varying amounts of calories:
- Beef brisket – Around 185 calories in 3 oz cooked
- Shredded chicken – Around 130 calories in 3 oz cooked
- Lamb – Around 265 calories in 3 oz cooked
So a beef brisket barbacoa taco would generally have more calories than a shredded chicken one. Here are some estimates for total calories in different barbacoa tacos:
Beef Barbacoa Taco
| Ingredient | Calories |
|---|---|
| Flour tortilla (6 inch) | ~150 |
| Beef brisket barbacoa (3 oz) | ~185 |
| Onion (1/4 cup) | ~30 |
| Cilantro (1 Tbsp) | ~1 |
| Total | ~365 |
Chicken Barbacoa Taco
| Ingredient | Calories |
|---|---|
| Corn tortilla (6 inch) | ~55 |
| Shredded chicken (3 oz) | ~130 |
| Salsa (2 Tbsp) | ~10 |
| Total | ~195 |
Lamb Barbacoa Taco
| Ingredient | Calories |
|---|---|
| Flour tortilla (6 inch) | ~150 |
| Shredded lamb (3 oz) | ~265 |
| Guacamole (2 Tbsp) | ~50 |
| Total | ~465 |
As the tables show, calories can range from around 195 in a chicken barbacoa taco up to 465 in a lamb one depending on meat and added ingredients.
Factors Affecting Calories in Barbacoa Tacos
There are a few key factors that account for calorie differences in barbacoa tacos:
Type of Meat
– Beef brisket has more fat and calories than chicken or pork
– Fattier cuts of lamb have more calories than leaner cuts
– Meat preparation method affects fat content – braising adds moisture but grilling trims fat
Tortilla Type
– Flour tortillas have 100-150 calories while corn has around 50-70
– Larger tortilla size increases calories
Fillings and Toppings
– Ingredients like guacamole, cheese, sour cream add 50-100 extra calories
– Salsas, onions, cilantro add minimal calories
Portion Size
– Double meat or extra large tortilla doubles calories
– Street taco size has fewer calories than burrito size
Calorie Needs
To determine if a barbacoa taco fits your calorie needs, consider:
Recommended Daily Calorie Intake
| Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Women | 1,600-2,000 | 2,000-2,200 | 2,400 |
| Men | 2,000-2,600 | 2,400-2,800 | 3,000 |
So a 300 calorie barbacoa taco would account for 15-20% of a sedentary woman’s daily needs.
Your Personal Goals
Consider your own fitness and weight goals. Lower calorie tacos with chicken, veggies, and corn tortillas may fit better into a weight loss diet. Hungrier active individuals can better afford higher calorie brisket or lamb tacos. Portion size matters too – stick to 1 taco if trying to limit calories.
Ways to Reduce Calories in Barbacoa Tacos
If you want to lighten up your barbacoa tacos, here are some tips:
- Use chicken or pork instead of higher calorie beef or lamb
- Opt for a corn instead of flour tortilla
- Load up on veggies like onions, peppers, tomatoes
- Choose salsa or pico over heavy guacamole or sour cream
- Ask for a smaller street taco size tortilla
- Skip the extras like cheese, rice, beans
- Eat just one taco instead of two
With some simple substitutions and smart portion control, you can still enjoy flavorful barbacoa tacos while minding your calorie intake.
Conclusion
In summary, the number of calories in a barbacoa taco can vary greatly based on the ingredients used, especially the type of meat. Fattier meats like brisket and lamb pack nearly double the calories of leaner options like chicken. Fillings, toppings, and tortilla choices also bump up calories. A reasonable estimate for a typical beef barbacoa taco would be around 300-400 calories. Lighter chicken or pork tacos clock in at under 200 calories. To lighten up your barbacoa tacos, use leaner meats, corn tortillas, and pile on fresh veggies. With mindful choices, you can work this Mexican favorite into your healthy eating plan. Checking calorie counts and enjoying tacos in moderation allows you to savor the rich, savory flavor of barbacoa without overdoing it on calories.