Are Nachos Healthy? Nutrition, Calories & Better Swaps
Nachos nutrition facts per 100 g and per serving
Figures are for: Nachos with cheese
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 310 kcal | 465 kcal |
| Energy (kilojoules) | 1,297 kJ | 1,946 kJ |
| Protein | 8 g | 12 g |
| Fat | 17 g | 26 g |
| incl. saturated | 7 g | 11 g |
| Total carbohydrates | 35 g | 52 g |
| incl. sugars | 2 g | 3 g |
| incl. fiber | 2.6 g | 3.9 g |
| Salt | 1.9 g | 2.8 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
310 kcal (1,297 kJ) per 100 g · P/F/C 8/17/35 g
Serving (150 g) — 465 kcal (1,946 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Only in small amounts, and not every day. Nachos get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 12 g per serving — 21% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 2.8 g per serving — 56% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 11 g per serving — 55% of the 20 g daily reference intake.
A typical serving is 150 g: 465 kcal, 12 g protein, 26 g fat and 52 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Nachos are fried tortilla chips with melted cheese: very high in calories, fat and salt, easy to overeat when shared.
protein 10%fat 49%carbs 41%
Nachos calories by weight, 50–300 g
150 g of nachos has 465 calories and 200 g has 620. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 155 | 4 / 8.5 / 17 | 1.3 |
| 100 g | 310 | 8 / 17 / 35 | 2.6 |
| 150 g — typical serving | 465 | 12 / 26 / 52 | 3.9 |
| 200 g | 620 | 16 / 34 / 69 | 5.2 |
| 250 g | 775 | 20 / 43 / 87 | 6.5 |
| 300 g | 930 | 24 / 51 / 104 | 7.8 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Nachos: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Nachos grande with beef | 292 | 9.5 / 19 / 23 |
| Nachos with guacamole | 294 | 4.3 / 17 / 36 |
| Nachos with cheese | 310 | 8 / 17 / 35 |
Nachos: what else is in it
They have 3.9 g of fiber per serving — roughly 16% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 150 g serving is 465 kcal — roughly 2 h 32 min of easy walking or 58 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Nachos
Why swap: nachos have a lot of saturated fat (7 g per 100 g), a lot of salt (1.9 g per 100 g), almost no fiber (2.6 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Nachos with guacamole — 160 g, 470 kcal: −6.7 g saturated fat, −1.2 g salt.
Nachos vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hot Dog | 275 | 10 / 15 / 26 |
| Pepperoni Pizza | 280 | 12 / 12 / 32 |
| Grilled Cheese Sandwich | 300 | 12 / 15 / 30 |
| Nachos | 310 | 8 / 17 / 35 |
| Samosas | 310 | 5.1 / 18 / 33 |
| French Fries | 312 | 3.4 / 15 / 42 |
| Crab Rangoon | 314 | 9.4 / 15 / 35 |
FAQ
How many calories are in 100 g of nachos?
100 g of nachos has 310 calories, with 8 g protein, 17 g fat and 35 g carbohydrates (2.6 g fiber).
How many calories are in a serving of nachos?
A 150 g serving has 465 calories: 12 g protein, 26 g fat and 52 g carbs.
What are the macros of nachos?
Per 100 g: 8 g protein, 35 g carbs and 17 g fat. By calories that's about 10% protein, 41% carbs and 49% fat.
How long do you have to walk to burn a serving of nachos?
About 2 h 32 min of easy walking or 58 min of cycling for a 70 kg (154 lb) person — that's the 465 calories in a 150 g serving.
How much fiber is in nachos?
100 g of nachos has 2.6 g of fiber; a 150 g serving has 3.9 g — 16% of the 25 g a day the WHO recommends.
How do the calories in nachos change with the type and cooking method?
Per 100 g it ranges from 292 kcal (nachos grande with beef) to 310 kcal (nachos with cheese).
More in fast food
QuesadillaInstant Ramen NoodlesBLT SandwichPoutinePopiahCurry PuffEgg RollsMargherita PizzaPhiladelphia RollChicken Shawarma