⏱ 35 min total

Enchiladas with Pumpkin Seed Salsa

Name: Enchiladas with Pumpkin Seed Salsa
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: 2 tortilla, medium Flour tortillas; ¼ large Onion; ⅝ tbsp Canola oil; ¼ dash Salt; ¼ dash Black pepper; ⅛ cup Sweet corn; ¼ cup, shredded Cheddar cheese; ½ cup Cilantro; ¼ pepper Jalapeno peppers; ½ tsp brownulated Brown sugar; 1 tbsp Lime juice; ¼ large whole Tomatoes; ¼ medium Red bell pepper; ¼ medium Green bell pepper; ¹⁄₁₆ tsp Turmeric; ¹⁄₁₆ cup Pepitas

Per 1 serving · 331 g · 16 ingredients

Calories

588

29%
of a 2,000 cal day

Protein
19g
13% of calories
Carbs
64g
43% of calories
Fat
30g
45% of calories

Portion

At a glance

One serving of Enchiladas with Pumpkin Seed Salsa (331 g) has 588 calories, with 19 g of protein, 64 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (39% DV), dietary fiber (22% DV) and Vitamin C (91% DV). Keep an eye on sodium and saturated fat, which provide 40% and 42% of the daily value.

Per 100 g

178cal

medium energy density

Protein per 100 cal

3.3g

Net carbs

57g

carbs minus fiber

Fiber

6.1g

11 g sugar

High in

20%+ of the daily value

Protein39%
Dietary fiber22%
Vitamin C91%
Vitamin E25%
Vitamin K31%
Thiamine50%

Good source of

10–19% of the daily value

Vitamin A19%
Vitamin B1211%
Pantothenic acid14%
Potassium13%

Watch

20%+ of the daily value

Sodium40%
Saturated fat42%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Heat a grill pan over medium-high heat. Slice the onion into 1/2-inch-thick rounds. Finely chop the remaining onion and set aside. Toss sliced onion and peppers with 1/2 tablespoon oil and 1/4 teaspoon each salt and pepper. Grill until lightly charred and tender, about 5 to 6 minutes per side. Transfer to a cutting board, thinly slice, and toss with corn and cheese in a large bowl.
2
In a food processor or blender, pulse cilantro, jalapeno, sugar, turmeric, all but 2 tablespoons pumpkin seeds, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth, adding water 1 tablespoon at a time as necessary until it reaches a pesto-like consistency.
3
In a medium bowl, combine tomato, reserved chopped onion, remaining 2 tablespoons lime juice, and a pinch each of salt and pepper.
4
Spread each tortilla with 1 tablespoon pumpkin seed salsa and top with vegetables (about 1/2 cup each). Roll up and place seam side down to keep closed.
5
Heat a large nonstick skillet over medium-high heat. Working in two batches, add 1 tablespoon oil, then cook enchiladas, seam side down first, until golden brown, about 2 minutes per side. Repeat with remaining tablespoon oil and enchiladas. Serve with tomato salsa, pumpkin seed salsa, and reserved pumpkin seeds.

Vitamins & minerals

Amounts for 1 serving (331 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	175 μg	19%
Vitamin C	82 mg	91%
Vitamin D	0.2 μg	1%
Vitamin E	4 mg	25%
Vitamin K	38 μg	31%
Thiamine	1 mg	50%
Riboflavin (B2)	0.3 mg	23%
Niacin	5 mg	31%
Vitamin B6	0.3 mg	20%
Folate (B9)	172 μg	43%
Vitamin B12	0.3 μg	11%
Pantothenic acid	1 mg	14%
Choline	33 mg	6%

Minerals

Nutrient	Amount	% Daily Value
Calcium	341 mg	34%
Iron	5 mg	59%
Potassium	622 mg	13%
Magnesium	112 mg	27%
Phosphorus	493 mg	70%
Zinc	3 mg	24%
Copper	0.3 mg	37%
Manganese	1 mg	52%
Selenium	33 μg	59%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	64 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,118 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	42 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	1,171 μg	—
Lysine	1 g	—
Maltose	2 g	—
Methionine	0.4 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	2 g	—
Retinol	72 μg	—
Serine	1 g	—
Starch	43 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 588 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

112min
Walking (3.5 mph)
71min
Cycling (moderate)
49min
Running (6 mph)
83min
Swimming laps

Common questions

How many calories are in Enchiladas with Pumpkin Seed Salsa?

One serving of Enchiladas with Pumpkin Seed Salsa (1 serving) has 588 calories, which works out to 178 calories per 100 g. That is about 29% of a 2,000-calorie day.

Is Enchiladas with Pumpkin Seed Salsa high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 13% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Enchiladas with Pumpkin Seed Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Enchiladas with Pumpkin Seed Salsa?

922 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Enchiladas with Pumpkin Seed Salsa?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (331 g)

Calories588

% Daily Value*

Total fat 30g	38%
Saturated fat 8.3g	42%
Trans fat 0.4g
Cholesterol 29mg	10%
Sodium 922mg	40%
Total carbohydrate 64g	23%
Dietary fiber 6.1g	22%
Total sugars 11g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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