Are Tacos Healthy? Ingredients, Calories, and Serving Sizes

Tacos are a tasty traditional dish from Mexico that has become beloved worldwide.

You can make them in countless ways using a wide range of ingredients. No matter how you like your tacos, you might be asking whether they’re actually nutritious.

The short answer is yes — tacos can be healthy, but it depends largely on what you put inside them.

This article reviews the nutrition of tacos and offers suggestions for making sure your tacos deliver plenty of nutrients while avoiding common ingredients that aren’t as beneficial.

Tacos are fast and convenient

Besides being flavorful, tacos are also quick to prepare and budget-friendly. You can often find them at eateries when you’re out, and they’re simple to assemble at home.

With thoughtful ingredient choices, tacos can form part of a fresh, satisfying, and nutrient-rich meal.

The healthfulness of a taco ultimately comes down to the components used to build it.

Summary: Tacos are speedy to make and filling — and with the right ingredient choices they can be nutritious.

Vegetables and fruits boost nutrient density

Toppings such as lettuce, tomatoes, and onions are common on tacos, contributing flavor, texture, and visual appeal.

Vegetables like these are a major reason tacos can be part of a healthy eating pattern.

Fruits and vegetables supply many important nutrients, including (1):

• vitamins
• minerals
• fiber
• beneficial plant compounds, such as polyphenols and antioxidants

Additionally, research links diets rich in vegetables, fruits, and whole grains with reduced risk of major chronic illnesses, including some cancers, heart disease, and diabetes (2, 3, 4).

Common vegetable toppings for tacos include:

• cilantro
• lettuce
• cabbage
• onions
• peppers
• tomatoes
• tomatillos
• corn
• potatoes
• radishes
• mushrooms
• black or pinto beans

Some fruits also make excellent taco toppings:

• avocado
• black olives
• lime juice
• mango
• pineapple
• peaches

Summary: Adding fruits and vegetables to tacos is an easy method to increase the meal’s nutrient content.

Tacos provide substantial protein

Protein is an essential macronutrient the body uses to build muscle, bone, skin, and more.

In the U.S., tacos rank among the major contributors of protein and calories for adults aged 18–64 (5, 6).

Many tacos — even vegetarian ones — supply roughly 6–13 grams of protein apiece.

The typical sedentary adult requires about 46–56 grams of protein daily, though exact needs vary with age, sex, activity level, health status, and other variables (7).

Not all protein sources are equal, however. The type of protein used in a taco affects its calorie load and overall nutritional profile.

Summary: Most tacos, including plant-based ones, have about 6–13 grams of protein each, making them a solid protein source, particularly if you choose high-protein fillings.

Nutrition by taco type

Below is a look at the nutrition of several popular taco types and how healthy each tends to be based on the protein used.

Beef tacos

Beef tacos are among the most common varieties.

Compared with fish or vegetable tacos, beef versions generally contain more calories, fat, and sometimes protein (8, 9).

Beef taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Hard	226	9	13	4
Soft	206	9	10	3

Beef is a valuable source of several micronutrients, including zinc, iron, selenium, and vitamins B6 and B12 (10, 11, 12, 13, 14).

However, some studies associate intake of red meat — especially processed red meat — with higher risk of certain chronic conditions (15, 16, 17, 18).

It’s important to note these studies are mostly observational and have shown mixed findings depending on the type of meat and other factors, so a direct cause-and-effect link hasn’t been established.

Consumed in moderation, ground beef and other red meats can still fit into a balanced diet.

Grass-fed beef, in particular, tends to contain higher levels of certain beneficial fats and nutrients, including (19, 20, 21):

• omega-3 fatty acids
• CLA, a fatty acid
• vitamin A
• vitamin E

Chicken tacos

Chicken tacos are among the higher-protein options.

They’re usually leaner than red-meat options as well (22, 23).

Chicken taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Hard	255	13	14	3
Soft	222	13	10	2

Research suggests eating lean white meat such as chicken is not linked to higher risk of chronic disease (24, 25).

Like beef, chicken supplies nutrients such as zinc, iron, selenium, and B vitamins (10, 11, 12, 13).

Keep in mind that preparation matters: fried chicken or chicken cooked in lots of oil or butter will be higher in calories and fat than baked or poached chicken.

Fish and shrimp tacos

Seafood may not always have the highest protein per bite compared with some meats, but it’s a lean protein source that can be lower in calories depending on preparation.

Seafood is also notable for nutrients many land meats lack, such as omega-3 fatty acids (26, 27).

Fish taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Hard	229	10	12	3
Soft	200	10	8	2

Omega-3 fatty acids support cell membrane structure and brain health and may help protect against cardiovascular disease (28).

Vegetarian tacos

Veggie tacos are often among the lowest in calories, fat, and sodium (29, 30, 31).

Bean taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Hard	170	6	7	4
Soft	156	6	5	3

Depending on the plant ingredients used, veggie tacos will generally be lower in protein than meat or seafood tacos.

One strength of vegetarian tacos is their versatility — the ingredient combinations are nearly endless.

Replacing processed red meats with plant-based proteins can also benefit heart health and may lower risk of some chronic illnesses (32, 33, 34).

Common plant-based taco ingredients include:

• black beans
• pinto beans
• corn
• cauliflower
• mushrooms
• potato
• tofu (soybean curd)
• tempeh (fermented soybeans)

Remember that cooking methods affect nutrition: tacos with refried beans or fried fillings (like fried guacamole, tofu, or potatoes) typically have more calories and fat than those with non-fried plant ingredients.

For guidance on refried beans and health, see are refried beans healthy.

Traditional street tacos

Street tacos are small, typically served on corn tortillas, and finished with onion, cilantro, lime, and salsa.

These authentic Mexican-style tacos have gained popularity globally (35).

Street taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Soft	188	9	8	1

Popular street taco varieties include:

• Al pastor: spit-roasted pork marinated with chilies and pineapple
• Barbacoa: seasoned, slow-roasted beef, lamb, or goat
• Carne asada: grilled beef marinated with citrus and spices
• Carnitas: seasoned pork slow-cooked in oil or lard
• Chorizo: Mexican-style ground pork sausage
• de Camarón: seasoned shrimp pan-seared

Street tacos are flavorful and often represent one of the most authentic taco styles.

Because they’re small and usually served on corn tortillas with few extras, their calorie count per taco may be modest.

Still, varieties like carnitas and chorizo can be higher in fat due to the lard or oil used during cooking.

Breakfast tacos

Breakfast tacos combine morning staples — eggs, sausage, potatoes — wrapped in a flour or corn tortilla.

Those with high-fat meats such as sausage or bacon will naturally be higher in calories and fat (36).

Breakfast taco (100 grams)	Calories	Protein (grams)	Fat (grams)	Fiber (grams)
Soft	250	10	15	1

For fewer calories and less fat, consider fillings like scrambled eggs, black beans, or tofu instead of bacon or sausage.

Summary: Taco nutrition varies widely by filling. Most meat-based tacos are protein-rich, while veggie tacos are usually lower in calories. Combine fillings thoughtfully to create nutrient-dense tacos.

Some tacos can be high in calories, fat, and sodium

Generally, tacos can supply protein and fiber without excessive calories.

But certain sauces, toppings, or cooking methods can substantially raise calorie, fat, and sodium content.

This is especially true for restaurant tacos — a single order can sometimes provide over 1,500 calories and 60 grams of fat.

Tacos that include both meat and cheese are often higher in saturated fat. While saturated fat can be part of a balanced diet, it’s typically best consumed in moderation (37).

Multiple studies have linked frequent consumption of fried foods with higher risk of heart disease and mortality (38, 39, 40).

Dietary surveys also show tacos can be a significant source of sodium in many people’s diets (37, 41, 42, 43).

While salt is necessary, excessive intake can raise blood pressure and increase heart disease risk, which is especially important for those with hypertension (44).

Ingredients to limit or avoid

To prevent tacos from becoming too calorie- or sodium-heavy, consider using these ingredients sparingly or skipping them:

• fried shells, such as hard corn tortillas or frybread
• fried meats and seafood
• fried vegetables
• fried avocado
• cheese or queso sauce
• crema
• sour cream
• sugar-sweetened salsas
• mayonnaise-based sauces
• refried beans made with lard

Summary: Tacos without heavy toppings are usually low to moderate in calories, fat, and sodium. Use high-calorie add-ons like cheese and sour cream in moderation.

How to make healthier tacos

With smart ingredient choices and sensible proportions, tacos can be lower in calories, fat, and sodium while offering more fiber than many sandwiches (45).

They can also be an excellent way to increase vegetable intake (37).

Below are practical tips to make your tacos more nutritious.

Pick a better shell

Opt for corn or whole-wheat tortillas when possible.

For a crunchy alternative without deep-frying, bake corn tortillas in the oven for a short time.

Or skip the shell completely and enjoy a taco salad or taco bowl over grains like rice or quinoa.

Limit refined flour tortillas and deep-fried corn shells — they tend to offer less nutrition and more calories.

Choose lean fillings

Select lean proteins, plant- or animal-based, prepared with minimal added fat.

Good choices include grilled chicken, broiled fish, or roasted vegetables, which are typically lower in calories than fried options.

When seasoning, use low-sodium taco seasoning or make your own with spices such as cumin, paprika, and chili powder.

Top with nutrient-rich items

Instead of calorie-dense cheese and sour cream, load tacos with flavorful, nutrient-packed toppings like onions, radishes, cabbage, mango, and cilantro.

Salsa is a low-calorie way to add flavor if it doesn’t contain much added sugar.

What about guacamole — is it healthy?

Avocados are very nutritious, supplying potassium, vitamin K, and heart-healthy unsaturated fats. Fresh avocado is a great taco addition (46).

Keep in mind avocados are calorie-dense relative to many vegetables, and some store-bought guacamoles may include added ingredients like sour cream or mayonnaise.

Check the ingredient list and enjoy guacamole in moderation if it contains those extras.

Summary: There are many ways to prepare tacos that are fresh, wholesome, and tasty. Avoid or limit fried and high-fat components, choose lean proteins, and pile on fresh vegetables.

The bottom line

Tacos are a classic favorite with endless preparation possibilities.

Because of their variety, taco nutrition can differ widely — some versions provide more beneficial nutrients than others.

Filling whole-grain tortillas with lean protein and plenty of vegetables while limiting high-calorie condiments is the best approach to creating a healthy taco.