Taquitos, frozen, chicken and cheese, oven-heated
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
These are tightly rolled, crispy tortillas filled with seasoned chicken and melted cheese, flash-frozen for convenience. When oven-heated, they transform into a golden, crunchy snack with a savory, gooey center. Per 100g, they offer a balanced macronutrient profile with a notable 9.21g of protein to help support satiety.
Calorie split: 13% protein · 47% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore taquitos for their perfect handheld crunch and the satisfying contrast between the crispy shell and the warm, cheesy chicken filling. They are a beloved, versatile comfort food that works as a quick snack, appetizer, or part of a larger meal.
⚠️ Watch-outs & how to enjoy it better
The primary downside is that they are a processed, fried food, which can be high in sodium and calories relative to their size. To counteract this, pair them with a fresh, acidic salsa or a side of black beans and avocado to add fiber, volume, and nutrients. For blood-sugar management, control your portion and enjoy them alongside a non-starchy vegetable.
Key benefits
- High-protein snack option (9.21g per 100g)
- Convenient, quick oven preparation
- Provides a balanced mix of carbs, fat, and protein
- Good source of dietary fiber (2.9g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taquito' literally means 'little taco' in Spanish, and while they are a staple in Mexican cuisine, the frozen, rolled version popular in the U.S. is largely a Tex-Mex and American convenience food innovation.
Full nutrition (USDA data · scales with serving)
| Water | 42.7 g |
| Energy | 284 kcal |
| Energy | 1189 kj |
| Protein | 9.2 g |
| Total lipid (fat) | 12.5 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 33.6 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 1.3 g |
| Sucrose | 0.30 g |
| Glucose | 0.09 g |
| Fructose | 0.12 g |
| Lactose | 0.00 g |
| Maltose | 0.78 g |
| Galactose | 0.00 g |
| Starch | 29.6 g |
| Calcium, Ca | 104 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 155 mg |
| Sodium, Na | 453 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.39 mg |
| Selenium, Se | 16.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.28 mg |
| Niacin | 3.9 mg |
| Pantothenic acid | 0.48 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 68.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 99.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 30.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 63.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 26.0 ug |
| Vitamin A, IU | 206 iu |
| Lycopene | 133 ug |
| Lutein + zeaxanthin | 111 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.11 mg |
| Tocopherol, gamma | 3.0 mg |
| Tocopherol, delta | 0.76 mg |
| Tocotrienol, alpha | 0.05 mg |
| Tocotrienol, beta | 0.49 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.02 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 16.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.13 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.54 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.6 g |
| MUFA 18:1 c | 4.5 g |
| MUFA 20:1 | 0.15 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:2 n-6 c,c | 3.6 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.59 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.59 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.05 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 13.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.27 g |
| Isoleucine | 0.36 g |
| Leucine | 0.72 g |
| Lysine | 0.47 g |
| Methionine | 0.19 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.25 g |
| Valine | 0.43 g |
| Arginine | 0.48 g |
| Histidine | 0.25 g |
| Alanine | 0.37 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.41 g |
| Proline | 1.1 g |
| Serine | 0.47 g |
| Hydroxyproline | 0.00 g |
FAQ
Are chicken and cheese taquitos a good source of protein?
Yes, they provide a respectable amount of protein (9.21g per 100g), making them a more filling snack option compared to many carbohydrate-heavy alternatives.
How can I make frozen taquitos healthier?
Always use the oven or air fryer instead of deep-frying to avoid adding extra fat. Serve them with nutrient-dense sides like a large salad, pinto beans, or fresh guacamole to create a more balanced meal.
What is the best way to reheat leftover taquitos?
Reheat them in an oven or toaster oven at 375°F (190°C) for 5-10 minutes to restore crispiness. Avoid the microwave, which will make the tortilla soggy and chewy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.84 kcal/g · 13% calories from protein · 2.9 g fiber · 1.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.92 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.