Chile relleno is a popular dish consisting of a stuffed chili pepper, usually a poblano, that’s dipped in batter and then fried.
If you’re counting calories, macros, or just trying to be mindful of what you eat, it’s helpful to understand chile relleno nutrition.
Calorie and macronutrient overview
The calorie count for a chile relleno can vary quite a bit, depending on how it’s prepared and what ingredients are used. Some versions might clock in around 217 calories per serving, while restaurant versions can be as high as 500 calories.
The cheese filling, whether it’s fried, and any sauces added to the dish can significantly impact the calorie count.
A typical chile relleno contains carbohydrates, fats, and protein. One serving might have about 10g of carbs, 16g of fat, and 8g of protein, while another could have 27g carbs, 9g fat and 17g protein. Also, some recipes might be high in saturated fat, so it’s important to consider that when you’re planning your meal.
Key Vitamins and Minerals
Chiles rellenos contain a variety of vitamins and minerals, especially vitamin C.
One serving may offer around 25% of your daily value of protein and 27% of vitamin B12. They also contain calcium, iron, and potassium.
Keep in mind that the precise vitamin and mineral content depends on the recipe.
How to make chile rellenos healthier
If you’re watching your weight, you can modify chile relleno recipes to make them healthier. Try baking the peppers instead of frying them. Use low-fat cheeses and fillings with lean protein. Watch your portion sizes, and consider how much exercise it will take to burn off the calories.
The Bottom Line
The nutritional profile of a chile relleno can vary quite a bit, depending on how it’s prepared and what ingredients are used.
If you know what goes into your chile relleno, you can make informed choices and enjoy it in moderation as part of a healthy, balanced diet. You can also try healthier preparation methods to enjoy this dish while staying on track with your health goals.