Chicken flauta calories come to 282 for one 105 g flauta, or 269 per 100 g, based on the USDA row for a fried chicken taquito. Flautas rarely arrive alone, so the plate total climbs fast: three flautas reach 847 calories and 1,547 mg of sodium before any sour cream or rice.
282kcal
1 flauta · 105 g, chicken filling, fried
19%protein
13.2 gProtein
33 gCarbs
10.9 gFat
How to burn off 282 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Chicken filling, fried · per 105 g
Calories
282 kcal
Protein
13.2 g
Carbohydrate
33 g
Fat
10.9 g
Saturated fat
3.4 g
Cholesterol
36 mg
Sodium
516 mg
Potassium
187 mg
Iron
1.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chicken flauta: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 flauta (105 g)
282
13.2 g
33.2 g
10.9 g
516 mg
14%
Small (70 g)
188
8.8 g
22.1 g
7.3 g
344 mg
9%
Miniature (35 g)
94
4.4 g
11.1 g
3.6 g
172 mg
5%
100 g
269
12.5 g
31.6 g
10.4 g
491 mg
13%
3 × 1 flauta (105 g)
847
39.5 g
1,547 mg
5 × 1 flauta (105 g)
1,412
65.8 g
2,578 mg
Three flautas make an 847-calorie plate
One standard flauta weighs about 105 g and carries 282 calories, which is 14% of a 2,000-calorie daily value. That looks modest on its own. The trouble is that restaurants and frozen packs tend to serve flautas in groups, and the total moves in big steps with every roll you add.
Two flautas (210 g) bring 565 calories. Three (315 g) reach 847 calories, and five (525 g) land at 1,412 calories, which is a large share of a full day in one sitting. Protein rises too, from 26.3 g for two to 65.8 g for five, but so does everything else.
Size matters as much as count. A small flauta of about 70 g has 188 calories, and a miniature party-size one of 35 g has 94. If you are building a plate, deciding on the number and size of flautas before you start is the single biggest lever you have. The sides are the second one.
Carbs lead, but frying adds a third of the calories
Per 100 g, a chicken flauta holds 31.6 g of carbs, 10.4 g of fat and 12.5 g of protein. In calorie terms, carbs supply 47% of the energy, fat supplies 35% and protein only 19%. The tortilla shell does most of the carb work, and the oil it is fried in accounts for much of the fat.
That fat share is the cost of the crunch. A soft tortilla with the same chicken filling would carry less fat, but the card here describes the fried version, which is how flautas are usually served. Saturated fat sits at 3.3 g per 100 g, so most of the fat is not the saturated kind.
Protein is respectable rather than high. One flauta gives 13.2 g, which is 26% of the 50 g daily value. Fiber is 3.5 g per flauta and sugars just 1.7 g, so this is a savory, starch-forward food rather than a sweet one. If staying full is the goal, the protein-to-calorie ratio is fair but not a strong point.
Sodium is the row to watch
A single flauta has 516 mg of sodium, or 22% of the daily value, against 14% for calories. That gap is the signal: sodium runs ahead of energy here, so a flauta meal uses up your salt budget faster than your calorie budget.
Stack them and it becomes obvious. Two flautas carry 1,031 mg, three carry 1,547 mg, and five reach 2,578 mg, which is more than the full daily value of sodium in one meal. Salsa, cotija, refried beans and seasoned rice all add more on top, and none of that is counted in these figures.
If you watch sodium, the practical moves are simple. Keep the count to one or two flautas, choose fresh toppings like lettuce, tomato or pico de gallo over salty cheese, and let the rest of the day lean on lower-sodium foods. Cholesterol is moderate at 34 mg per 100 g, and potassium is low at 178 mg, so it does little to balance the salt.
One or two flautas fit best with fresh sides
Flautas work best as the crunchy part of a plate, not the whole plate. Two flautas at 565 calories leave room for a big pile of shredded lettuce, tomato, onion and salsa, which add volume and freshness for very few calories. Black beans or a side salad bring extra fiber that the fried shell lacks.
Toppings are where totals drift. Sour cream, guacamole and queso can each add as much as another small flauta, so pick one rich topping rather than all three. Baking or air-frying flautas at home is another way to trim the fat share, though the numbers here reflect the fried version.
Logging helps because flautas vary so much in size from one kitchen to the next. BodyPal can log a plate of flautas from a photo, which makes it easier to see whether you are eating the 94-calorie miniature kind or the 282-calorie standard one.
How does chicken flauta compare?
Here is how a chicken flauta compares with a chicken taquito, chicken empanada and chicken tostada, per 100 g and per usual serving.
Verdict: For the lowest calorie density pick the chicken tostada at 167 per 100 g, though its 240 g serving still totals 401 calories. The flauta and taquito share the same 269 per 100 g, so choose by size, while the empanada is the richest at 309 per 100 g with 16.5 g of fat.
Chicken flauta FAQs
How many calories are in one chicken flauta?
One flauta of 105 g is 282 calories. A small 70 g one is 188 calories and a miniature 35 g one is 94.
Are chicken flautas good for weight loss?
One flauta is 282 calories with 13.2 g protein, 33.2 g carbs and 10.9 g fat. At 269 calories per 100 g, the number of pieces decides how it fits a calorie target.
Chicken flauta vs chicken taquito: which has more calories?
Both are 269 calories per 100 g, so the size sets the difference: a 105 g flauta is 282 calories and a 70 g taquito is 188.
How much protein is in a chicken flauta?
About 13.2 g per 105 g flauta, which is 12.5 g of protein per 100 g.
What are the nutrition facts for chicken flautas?
One 105 g chicken flauta has 282 calories, 13.2 g protein, 33.2 g carbs, 10.9 g fat, 3.5 g fiber and 516 mg sodium. Per 100 g that is 269 calories and 491 mg sodium.
How many calories are in a plate of flautas de pollo?
A typical plate of three flautas de pollo has about 847 calories and 1,547 mg of sodium. Two flautas come to 565 calories, before rice, beans or toppings are added.
How many calories are in 100 grams of chicken flautas?
Chicken flautas have 269 calories per 100 g, with 12.5 g protein, 31.6 g carbs and 10.4 g fat. That is 13% of a 2,000-calorie daily value.
Are chicken flautas fried in oil, and how much fat does that add?
Yes, these values are for fried flautas, and fat supplies 35% of their calories. One flauta carries 10.9 g of fat, of which saturated fat is a small part at 3.3 g per 100 g.
How many calories are in a small or mini chicken flauta?
A small chicken flauta of about 70 g has 188 calories, and a miniature 35 g flauta has 94 calories. Sodium is 344 mg and 172 mg respectively.
