Chiles rellenos, cheese-filled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A classic Mexican dish featuring roasted poblano peppers generously stuffed with melted cheese, then coated in a light, fluffy egg batter and fried until golden brown, often served with a savory tomato sauce. --- RECIPE --- Servings: 4 Prep Time: 45 minutes Ingredients: - 4 large poblano peppers - 8 oz Oaxaca cheese (or Monterey Jack), cut into 4 sticks - 3 large eggs, separated - 2 tbsp all-purpose flour - 1/2 tsp salt - Vegetable oil for frying - Tomato sauce for serving (optional) Instructions: 1. Roast poblanos: Place peppers directly over a gas flame or under a broiler, turning frequently, until skin is charred and blistered. Transfer to a bowl, cover with plastic wrap, and let steam for 10-15 minutes. Peel off the skin, make a slit down one side, and carefully remove seeds and veins, keeping the stem intact. 2. Stuff peppers: Gently insert a cheese stick into each poblano pepper. 3. Prepare batter: In a bowl, beat egg whites with salt until stiff peaks form. In another bowl, beat egg yolks. Gently fold the yolks into the whites. 4. Dust peppers: Lightly dust each stuffed poblano with flour. 5. Fry rellenos: Heat about 1-2 inches of oil in a deep skillet to 350°F (175°C). Dip each floured pepper into the egg batter, ensuring it's fully coated. Carefully place into the hot oil. 6. Fry for 2-3 minutes per side, or until golden brown and puffed. Remove and drain on paper towels. 7. Serve immediately, with warm tomato sauce if desired.
Per 100g reference serving, Chiles rellenos, cheese-filled provides 228 kcal of energy, 7.84g protein (14% of calories), 10.4g total carbohydrates (18% of calories, including 0.7g dietary fiber and 1.5g sugars), and 17.2g total fat (68% of calories).
Vitamins Profile in Chiles rellenos, cheese-filled (Per 100g)
Track how Chiles rellenos, cheese-filled contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 39.9 mg | 44.3% DV |
| Vitamin D (D2 + D3) | 0.1 µg | 0.5% DV |
| Vitamin B12 (Cobalamin) | 0.36 µg | 15% DV |
| Vitamin A (RAE) | 71 µg | 7.9% DV |
| Vitamin E (Alpha-Tocopherol) | 1.92 mg | 12.8% DV |
| Vitamin K (Phylloquinone) | 12.7 µg | 10.6% DV |
| Vitamin B1 (Thiamin) | 0.117 mg | 9.8% DV |
| Vitamin B2 (Riboflavin) | 0.182 mg | 14% DV |
| Vitamin B3 (Niacin) | 0.958 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 0.133 mg | 7.8% DV |
| Total Folate (Vitamin B9) | 28 µg | 7% DV |
| Folate (Dietary Folate Equivalents) | 37 µg | 9.2% DV |
| Natural Food Folate | 16 µg | 4% DV |
| Choline | 11.3 mg | 2.1% DV |
| Preformed Retinol | 63 µg | 7% DV |
| Beta-Carotene | 93 µg | 2.6% DV |
| Alpha-Carotene | 9 µg | 0.8% DV |
| Beta-Cryptoxanthin | 3 µg | 0.5% DV |
| Lutein + Zeaxanthin | 159 µg | 1.6% DV |
Minerals & Electrolytes in Chiles rellenos, cheese-filled (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.67 mg | 3.7% DV |
| Calcium (Ca) | 203 mg | 15.6% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 119 mg | 2.5% DV |
| Zinc (Zn) | 1.16 mg | 10.5% DV |
| Selenium (Se) | 7.7 µg | 14% DV |
| Phosphorus (P) | 148 mg | 11.8% DV |
| Copper (Cu) | 0.047 mg | 5.2% DV |
| Sodium (Na) | 445 mg | 19.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.43 g | 26.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 3.2 g | 22.9% DV |
| Monounsaturated Fat (MUFA) | 5.43 g | 18.1% DV |
| Polyunsaturated Fat (PUFA) | 3.65 g | 18.3% DV |
| Saturated Fat (SFA) | 6.1 g | 30.5% DV |
| Dietary Cholesterol | 30 mg | 10% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chiles rellenos, cheese-filled contains 228 calories (kcal), 7.84g of protein, 10.4g of carbohydrates (0.7g fiber, 1.5g total sugars), and 17.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chiles rellenos, cheese-filled has an estimated food pH of 5.8 and a Potential Renal Acid Load (PRAL) score of 3.79 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chiles rellenos, cheese-filled: Milk, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
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