How Many Calories Are in a Chicken Chimichanga? A Detailed Look

Chimichangas are a popular Tex-Mex food that is essentially a fried burrito. The dough is filled with meat, beans, cheese, and other fillings, then tightly wrapped and deep fried until golden brown and crispy. One of the most common fillings for chimichangas is shredded chicken. But with all that tortilla, cheese, and frying, you may wonder just how many calories are in a chicken chimichanga. In this article, we’ll take a detailed look at the calorie count and nutritional value of chicken chimichangas to help you make informed choices.

What Is a Chimichanga?

A chimichanga is made by taking a flour tortilla filling it with meat cheese, beans, rice, and other ingredients, folding it into a rectangular or triangular package, and then deep frying it until crispy on the outside. The word “chimichanga” means “thingamajig” in Spanish, referring to its unique preparation.

Chimichangas are especially popular in Tex-Mex and Southwestern US cuisine. They were likely invented at Woody’s Smokehouse restaurant in Tucson, Arizona sometime in the 1940s or 1950s. From there, their popularity spread across the Southwest and beyond.

Common chimichanga fillings include

• Shredded chicken, beef, pork, or machaca (dried meat)
• Refried beans or black beans
• Rice
• Cheese such as cheddar, queso fresco, or Oaxaca cheese
• Lettuce, pico de gallo, guacamole, and sour cream are often used as toppings after frying

The filling ingredients all bring additional calories to the chimichanga. So the specific fillings affect the total calorie count.

Calorie Count of a Chicken Chimichanga

The main factors that determine the calorie content of a chicken chimichanga are:

• Size – A larger chimichanga has more calories than a smaller one.
• Fillings – Ingredients like beans, rice, and cheese add more calories.
• Preparation method – Deep frying adds significant calories.
• Serving toppings – Sour cream, guacamole, and cheese add more calories.

Let’s look at some popular chicken chimichanga recipes and products to get a better idea of the calorie range:

• A large (280g) chicken chimichanga from Nutritionix contains 710 calories.

• An average homemade chicken chimichanga made with a 10-inch flour tortilla, 2oz shredded chicken, 1/4 cup beans, 1oz cheese, deep fried is approximately 500 calories.

• A small takeout chicken chimichanga (around 220g) ranges from 450-600 calories depending on exact preparation.

• Adding toppings like sour cream (50 calories per 2 tbsp), guacamole (100 calories per 1/4 cup), and extra cheese (110 calories per 1oz) can add 150-200 more calories.

So as you can see, a typical chicken chimichanga ranges from about 450 calories for a small one to over 700 calories for a large, topped chimichanga from a restaurant. The preparation method, portion size, fillings, and toppings have a significant effect.

Nutritional Value of Chicken Chimichangas

Beyond just calories, chimichangas also provide a variety of nutrients:

• Protein – The chicken and cheese provide a good amount of protein. A large chicken chimichanga has around 25-35g.

• Carbohydrates – The tortilla and fillings like beans and rice contain carbs. A large chimichanga has 45-55g total carbs.

• Fat – Deep frying adds a lot of fat. 20-30g for a large chimichanga.

• Vitamins

However, chimichangas are high in calories, fat, and sodium, so they aren’t the most nutritious choice. Moderation is key.

Tips for Lightening Up Your Chicken Chimichanga

If you want to enjoy chimichangas but avoid excess calories, here are some tips:

• Choose a small or single portion size instead of large.

• Ask for a chimichanga with just chicken, no extra fillings like rice, beans, or cheese.

• Order it baked instead of fried. This removes around 200 calories of oil.

• Go easy on high-calorie toppings like guacamole, sour cream, and extra cheese.

• Enjoy it as an occasional treat alongside healthier sides like salad, veggies, or sliced fruit.

• Split one chimichanga as part of a shared meal or take half home for later.

• Substitute chicken for lower calorie proteins like shrimp or veggie crumbles.

You can still enjoy the unique flavors of chimichangas without going overboard on calories by making these simple changes. Moderation and balance is key.

Healthy Homemade Chicken Chimichanga Recipe

If you want to control the ingredients and preparation, try making healthier chimichangas at home. Here is a recipe for baked chicken chimichangas that cuts down on fat and calories:

Ingredients:

• 4 (10-inch) whole wheat tortillas
• 2 cups shredded cooked chicken breast (about 8oz)
• 1/2 cup canned black beans, rinsed and drained
• 1/2 cup shredded low-fat Mexican cheese blend
• 1/2 cup diced tomatoes
• 1/4 cup chopped cilantro
• 1 tsp cumin
• 1 tsp chili powder
• 1/4 tsp salt
• Cooking spray or oil mister

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. In a bowl, mix together chicken, beans, cheese, tomatoes, cilantro, spices, and salt.

3. Place about 1/2 cup filling into each tortilla. Roll it up tight and put it on a baking sheet that has been prepared seam side down. Lightly mist chimichangas with cooking spray.

4. Bake 15-18 minutes until lightly browned and crisp.

5. Serve with salsa, light sour cream, guacamole, or diced avocado if desired.

Nutrition per chimichanga: Around 275 calories, 25g protein, 30g carbs, 7g fat

So as you can see, with some simple substitutions and baking instead of frying, you can make healthier homemade chimichangas with the flavors you love, while still controlling calories. Enjoy chimichangas in moderation alongside fresh produce and other healthy choices for a balanced diet.

The Bottom Line

A chicken chimichanga can range widely in calories based on size, fillings, toppings, and preparation method. A large fried chimichanga with toppings may have over 700 calories, while a small baked homemade version could be 275 calories. In general, chimichangas are high in calories, carbs, fat, and sodium, so enjoy them in moderation as part of an overall healthy diet. Use portion control, limit extra toppings, and balance with vegetables and other nutritious foods. With some adjustments, you can still enjoy the unique taste of chimichangas without going overboard on calories.