If you're looking for a quick and easy breakfast or snack option, you might turn to a potato, egg & cheese taquito. But before you indulge, it's important to be aware of the nutritional content. One serving of this taquito, weighing in at 189 g, contains 470 calories.

In addition to its caloric content, the potato, egg & cheese taquito contains 28 grams of fat, 36 grams of carbohydrates, and 14 grams of protein. It also contains 860 mg of sodium and 110 mg of cholesterol.

In this article, we'll explore the nutritional details of this popular snack, as well as some alternatives and preparation methods to help you make informed decisions about your food choices.

Calorie Count per Serving

As mentioned in the introduction, one serving of the potato, egg & cheese taquito contains 470 calories. This accounts for over 20% of the recommended daily caloric intake for most adults. While it can be easy to consume this amount of calories quickly and without feeling satisfied, there are ways to modify the recipe or serving size to make it a more appropriate choice for your dietary needs.

Fat Content

With 28 grams of fat per serving, the potato, egg & cheese taquito is a high-fat food. This includes 9 g of saturated fat, which is over 40% of the recommended daily limit. While fat is an important part of a healthy diet, it's important to choose sources of fat that provide nutrients and offer health benefits. The fat in this taquito comes primarily from the cheese and eggs, which are sources of protein and calcium, respectively.

Carbohydrate Content

The potato, egg & cheese taquito contains 36 grams of carbohydrates per serving. This includes 1 gram of fiber and 1 gram of sugar. While carbohydrates are an important source of energy for the body, it's important to choose carbohydrates that provide nutrients and promote health. The taquito's carbohydrate content primarily comes from the tortilla and the potato filling.

Protein Content

With 14 grams of protein per serving, the potato, egg & cheese taquito is a moderate source of this macronutrient. Protein is important for building and repairing tissues, as well as building enzymes and hormones. The taquito's protein content primarily comes from the eggs and cheese, both of which are sources of complete protein that contain all the essential amino acids.

Sodium Content

At 860 mg of sodium per serving, the potato, egg & cheese taquito contains over a third of the recommended daily limit for most adults. While sodium is an important part of a healthy diet, too much can increase the risk of high blood pressure and other health problems. To reduce your sodium intake, you can try making your own taquitos at home using fresh ingredients and less salt.

Cholesterol Content

With 110 mg of cholesterol per serving, the potato, egg & cheese taquito is a moderate source of this lipid. While dietary cholesterol is not as harmful as once thought, high intake can contribute to cardiovascular disease in some people. If you're concerned about your cholesterol levels, you can try substituting the egg and cheese with other ingredients that are lower in cholesterol, such as spinach or mushrooms.

Vitamins and Minerals

While the potato, egg & cheese taquito is not a major source of vitamins and minerals, it does contain some nutrients. For example, the eggs and cheese are sources of calcium and vitamin D, while the potato provides vitamin C. To increase the overall nutrient content of the snack, you can try adding other vegetables such as peppers or onions, which are sources of fiber, vitamin A, and antioxidants.

Serving Size

It's important to note that the serving size for this taquito is relatively small at 189 g, which may not be satisfying for everyone. If you find yourself still hungry, you may need to pair the taquito with other foods or increase the size of your serving. Alternatively, you can try making a larger batch of taquitos at home that you can store in the freezer for later consumption.

Preparation Method

The nutritional content of the potato, egg & cheese taquito can vary depending on how it's prepared. For example, if it's fried or deep-fried, it can significantly increase its fat and calorie content. To make a healthier version of the snack, you can try baking it in the oven or air-frying it using less oil. You can also experiment with different fillings or seasonings to make it more flavorful.

Possible Alternatives

If you're looking for a healthier alternative to the potato, egg & cheese taquito, there are many options to choose from. For example, you can try making a breakfast burrito with scrambled eggs, vegetables, and whole-grain tortillas. Or, you can make a homemade potato hash with diced potatoes, onions, and peppers. You can also try making a frittata with eggs and cheese and adding vegetables such as spinach or mushrooms.