Enchilada casserole calories come to 381 for 1 cup (220 g) and 173 per 100 g, based on a packaged chicken version. Fat supplies 43% of those calories, and the same cup carries 840 mg of sodium, or 37% of the daily value. Protein holds up well at 26 g per cup.
381kcal
1 cup · 220 g, packaged, per label
28%protein
26 gProtein
28 gCarbs
18 gFat
How to burn off 381 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 220 g
Calories
381 kcal
Protein
26 g
Carbohydrate
28 g
Fat
18 g
Saturated fat
11 g
Cholesterol
90 mg
Sodium
840 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 →
Enchilada casserole: 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 cup (220 g)
381
26 g
28 g
18 g
840 mg
19%
100 g
173
11.8 g
12.7 g
8.2 g
382 mg
9%
Turkey meal (298 g)
370
27 g
38 g
12 g
370 mg
18%
3 × 1 cup (220 g)
1,142
78 g
2,521 mg
5 × 1 cup (220 g)
1,903
130 g
4,202 mg
One cup is a 381-calorie plate
A 1 cup (220 g) scoop of chicken enchilada casserole lands at 381 calories, which is 19% of the daily value for energy. That makes it a real meal, not a side. It also brings 26 g of protein, 28 g of carbs and 18 g of fat, so one cup covers 52% of the protein daily value on its own.
The trouble with casseroles is the serving spoon. Two cups, or 440 g, push the total to 761 calories and 52 g of protein. Three cups climb to 1,142 calories, and a 1,100 g pan split five ways is 1,903 calories in total. Because the dish is dense and saucy, a second scoop rarely looks like double the food, but the numbers double all the same.
If you want a fixed portion, the packaged turkey meal is a useful benchmark. At 298 g it is heavier than a cup of the chicken version yet comes in at 370 calories. Weighing your first serving once gives you a feel for what 220 g looks like on your plate, and that habit does more for accuracy than any guess.
Fat is the largest calorie source
The calorie split runs 43% fat, 30% carbs and 28% protein. Per 100 g that works out to 8.2 g of fat, 12.7 g of carbs and 11.8 g of protein. Cheese, sauce and tortillas all pull their weight here, and the fat share is what keeps the total above lighter casseroles.
Saturated fat deserves a look. Each 100 g holds 5 g, against a daily value of 20 g, so a full cup takes a meaningful bite out of that budget. Cholesterol sits at 41 mg per 100 g, a modest figure next to the 300 mg daily value.
The carbs are mostly starch rather than sugar. A cup has 4 g of sugars and 3.1 g of fiber, and per 100 g those read 1.8 g and 1.4 g. Fiber is the weak spot: against a 28 g daily value, one cup barely registers. That is the gap a side dish should fill.
Sodium is the row to watch
One cup delivers 840 mg of sodium, 37% of the daily value, while the calories in that cup are only 19% of the daily value. Sodium runs about twice as hard as energy. Per 100 g the figure is 382 mg, or 17% of the daily value.
Seconds make it worse fast. Two cups bring 1,681 mg, three cups reach 2,521 mg, and five cups total 4,202 mg. If you watch sodium, one cup is the sensible ceiling, and the rest of the day's meals should stay on the plain side.
The turkey meal is the lower-sodium option among the packaged versions here. Its 298 g tray lists 370 mg of sodium, just 16% of the daily value, even though it weighs more than a cup of the chicken casserole. Enchilada sauce and cheese drive most of the salt, so versions that go lighter on both tend to read lower on the label.
The turkey meal trades fat for fiber
Set side by side, the two packaged versions tell a clear story. The chicken cup has 18 g of fat and 3.1 g of fiber for 381 calories. The turkey meal has 12 g of fat, 38 g of carbs and 6.9 g of fiber for 370 calories, with 27 g of protein. If staying full on fewer fat calories is the goal, the turkey tray is the stronger pick.
With the chicken version, build the rest of the plate around what the casserole lacks. A big green salad, black beans or a pile of roasted peppers adds fiber and volume without much fat. Salsa and lettuce on top stretch the portion visually, which makes one cup feel like enough.
Skip extra cheese, sour cream and chips on the side if you are counting calories, since the casserole already leans on fat. If you log meals, BodyPal can record the dish from a photo, which helps when the serving came straight out of a shared pan.
How does enchilada casserole compare?
Here is enchilada casserole next to chicken enchilada, chicken casserole and tuna casserole, compared per 100 g and per usual serving.
Verdict: For weight loss, chicken casserole at 140 calories per 100 g or tuna casserole at 139 are the lighter picks, while chicken enchilada at 178 lands almost level with this casserole. For staying full, enchilada casserole wins with 11.8 g of protein per 100 g against 10 g for chicken enchilada and 9 g for tuna casserole.
Most popular enchilada casserole brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Handmade Real Foods Chicken Enchilada Casserole1 cup · 220 g173 kcal
2Perfect Fit Selects Turkey Enchilada Casserole10.5 oz · 298 g124 kcal
One cup (220 g) of chicken enchilada casserole is 381 calories, or 173 calories per 100 g.
Is enchilada casserole good for weight loss?
A 220 g cup is 381 calories with 26.0 g protein and 18.0 g fat. The lighter turkey version is 124 calories per 100 g, so a 298 g meal is 370 calories.
Enchilada casserole or chicken enchilada: which has more calories?
They are close: chicken enchilada is 178 calories per 100 g and enchilada casserole 173. A 220 g cup of the casserole is 381 calories.
How much protein is in enchilada casserole?
The chicken version has 11.8 g of protein per 100 g, so a 220 g cup has about 26 g. The turkey version has 9.1 g per 100 g.
How many calories are in chicken enchilada casserole?
Chicken enchilada casserole has 381 calories per 1 cup (220 g), based on the packaged label values. That cup also gives 26 g of protein, 28 g of carbs and 18 g of fat.
How many calories are in 2 cups of enchilada casserole?
Two cups, or 440 g, of enchilada casserole come to 761 calories. That portion also carries 52 g of protein and 1,681 mg of sodium, so it is a heavy meal on both counts.
How much sodium is in enchilada casserole?
A 1 cup (220 g) serving has 840 mg of sodium, which is 37% of the daily value. Per 100 g the figure is 382 mg, or 17% of the daily value.
How many calories are in turkey enchilada casserole?
A packaged turkey enchilada casserole meal of 298 g has 370 calories. It provides 27 g of protein, 12 g of fat and 6.9 g of fiber, with 370 mg of sodium.
How many calories are in enchilada casserole per 100 g?
Enchilada casserole has 173 calories per 100 g. That weight holds 11.8 g of protein, 12.7 g of carbs, 8.2 g of fat and 382 mg of sodium.
