Source: USDA FoodData Central · Fast Food, Beef · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Sodium | 435mg | 19% | |
| Zinc | 1.9mg | 17% | |
| Iron | 1.8mg | 10% | |
| Calcium | 93mg | 9% | |
| Phosphorus | 130mg | 10% | |
| Vitamin B6 | 0.12mg | 7% | |
| Niacin | 3.2mg | 20% | |
| Potassium | 185mg | 4% | |
| Magnesium | 22mg | 5% | |
| Vitamin A | 53µg | 6% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Ground beef taco, soft flour tortilla (USDA). Corn tortilla: 20 kcal less per taco, more fiber, lower GI. Chicken taco: similar calories, more protein. Fish taco: similar. Taco Bell Crunchy Taco: 170 kcal. Chipotle steak taco (3 tacos): 470 kcal.
At 218 kcal/100g — significantly lower than burgers (295), nuggets (296), or fries (312) — tacos are among the lowest-calorie fast food options per gram. A small corn tortilla taco with chicken, salsa, and vegetables can be under 150 kcal — making 2-3 tacos a reasonable meal at 300-450 kcal. The combination of protein, fiber (from vegetables and corn tortilla), and moderate fat creates good satiety relative to calorie content.
Corn tortillas have a significantly better nutritional profile than flour tortillas: lower calories (~50 vs 90 per tortilla), fewer carbs, more fiber, and a lower glycemic index (~46 vs ~60). Traditional corn tortillas also contain no added fat and are naturally gluten-free. Using corn tortillas and stacking with salsa, onion, and cilantro (the authentic Mexican style) creates a nutritious meal with minimal processed ingredients.
Tacos have a reasonable protein-to-calorie ratio — particularly chicken or fish tacos. A 170 kcal chicken taco provides ~15g of protein — similar to an egg at 155 kcal. For weight management, protein per calorie is an important consideration, and tacos compare favourably to most fast food in this metric.
The range from 'healthy taco' to 'unhealthy taco' is significant. Healthy: 2 corn tortilla chicken tacos with salsa, cilantro, onion (~300 kcal, 30g protein, low sodium). Less healthy: 2 flour tortilla ground beef tacos with cheese, sour cream, and hot sauce (~600 kcal, 25g protein, 1200mg sodium). Simple substitutions — corn for flour, chicken for beef, salsa for sour cream — dramatically improve the nutritional profile.
Nutrition values from USDA FoodData Central. Not medical advice.