How Many Calories Are in Chicken Tamales? A Closer Look at This Classic Mexican Dish

Tamales are a classic Mexican food that have been around for thousands of years. These little parcels of corn dough stuffed with meat, cheese, or other fillings are steamed until warm and soft. Chicken tamales are a popular variety filled with spiced shredded chicken. But how many calories are actually in chicken tamales? Let’s take a closer look.

What Exactly Are Tamales?

Tamales originated in Mesoamerica as early as 8000 to 5000 BC. The Aztecs and Mayans perfected tamale making and used them for celebrations and rituals. When the Spanish arrived in Mexico in the 16th century they discovered tamales and brought them back to Europe. From there, tamales spread in popularity.

Today, tamales are a cherished Mexican food, especially around the holidays. They are made from masa dough, which is ground nixtamalized corn mixed with lard or vegetable shortening. The masa is spread on a corn husk, then filled with savory or sweet ingredients. Common fillings are spiced meats, cheese, beans, vegetables, chilies, and fruit.

The filled tamale is wrapped up in the corn husk and tied closed. Then, it is steamed until the masa becomes soft and fluffy. The corn husk is removed before eating. Tamales are often served with salsa, crema, queso fresco, or mole sauce.

Calories in Chicken Tamales

Chicken is one of the most popular tamale fillings. Spiced, shredded chicken makes a tasty pairing with the soft, mildly sweet corn masa But how many calories are in a chicken tamale?

According to the USDA a 2 ounce chicken tamale contains approximately 126 calories. Some key nutrition facts

• Total fat: 6.3g
• Carbohydrates: 11g
• Protein: 6.4g

For reference, a 2 ounce chicken tamale provides around the same number of calories as 1 slice of bread or 1 small apple.

However, calories can vary between different chicken tamale recipes. Homemade tamales may have slightly fewer calories if made with less lard in the masa. On the other hand, restaurant or pre-packaged tamales may be higher in calories due to added oils, butter, or other ingredients.

Here are some estimated calorie counts for chicken tamales from different sources:

• Homemade: 110-130 calories per 2 ounces
• Frozen pre-packaged: 120-140 calories per 2 ounces
• From a restaurant: 130-160 calories for 2 ounces

In general, a single chicken tamale will range from 120 to 160 calories on average. Smaller tamales may have around 100 calories, while extra large tamales could have 200+ calories.

Nutrients in Chicken Tamales

Besides calories, what other nutrients are found in chicken tamales? Here is an overview:

• Protein: Chicken is a lean protein and provides 6-8 grams per tamale. This helps you feel full.

• Carbohydrates: The masa dough is made from corn, which provides complex carbs. A tamale has around 20-25 grams of total carbs.

• Fiber: The masa contains fiber from the whole corn kernels. You get around 2-4 grams of fiber per tamale.

• Fat: Depending on the recipe, a chicken tamale provides 5-10 grams of fat, mostly from the lard in the masa.

• Vitamins and minerals: Tamales contain small amounts of vitamins A, C, B6, niacin, iron, magnesium, zinc, potassium, and calcium.

• Sodium: Expect 450-600 milligrams of sodium in a chicken tamale. This comes from salt in the masa and chicken seasoning.

So in moderation, chicken tamales can be part of a balanced diet. They provide energy from carbs and protein, plus a variety of micronutrients. However, the fat and sodium content can be high if you eat multiple tamales.

Tips for Enjoying Chicken Tamales While Watching Calories

Chicken tamales are a tasty traditional food. Here are some tips to keep your calorie intake in check:

• Stick to one smaller tamale as a side dish rather than eating multiple.

• Choose homemade tamales made with less lard if you are concerned about fat and calories.

• Skip the extra sauce and cheese, which add more calories.

• Balance tamales with lower cal foods like beans, rice, or veggies.

• Tamales can be high in sodium, so limit other salty foods that day.

• Consider sharing a few tamales as an appetizer if dining out.

• Be mindful of your portion size if having tamales as a main meal.

• Freeze extra tamales to heat and eat over the next few weeks rather than all at once.

In moderation, chicken tamales can absolutely be part of a healthy diet. Just be mindful of portion sizes and accompany them with other nutritious low calorie foods. Then you can enjoy this savory Mexican specialty without going overboard on calories!

A typical tamale contains between 200 and 300 calories. The exact calorie count can vary depending on the size, ingredients, and preparation method.

Chicken tamales can be a part of a healthy diet when consumed in moderation, as they contain beneficial nutrients. However, traditional tamales can also be high in fat and calories due to the use of lard and rich fillings.