Beef taco filling: beef, cheese, tomato, taco sauce
Common food
Photo: Wikipedia
This savory, crumbly beef filling is the hearty heart of a taco, seasoned with a blend of chili, cumin, and garlic for a deep, umami-rich flavor. The texture is satisfyingly coarse, with melted cheese and softened tomato adding moisture and a slight tang. Nutritionally, it's a protein-packed base with a moderate fat content from the beef and cheese.
Calorie split: 29% protein · 14% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love it for its bold, customizable flavor profile that forms the iconic base of a taco, a beloved staple of Mexican and Tex-Mex cuisine. Its versatility allows it to be loaded with fresh toppings, making each taco a personal creation.
⚠️ Watch-outs & how to enjoy it better
The filling can be high in sodium from the taco sauce and cheese, and the fat content may be a concern for some. To counteract, opt for low-sodium sauce, use lean beef, and load up on fiber-rich lettuce and fresh pico de gallo to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides iron and zinc, essential minerals from red meat.
- Contains lycopene from cooked tomatoes, an antioxidant.
- A versatile base for multiple low-carb or high-protein meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' originally referred to the paper or foil wrapping of gunpowder used by Mexican silver miners in the 18th century, not the food itself.
Full nutrition (USDA data · scales with serving)
| Water | 65.9 g |
| Energy | 181 kcal |
| Protein | 13.0 g |
| Total lipid (fat) | 11.3 g |
| Carbohydrate, by difference | 6.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 130 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 160 mg |
| Potassium, K | 273 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 11.7 ug |
| Vitamin C, total ascorbic acid | 6.6 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.15 mg |
| Niacin | 2.3 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 34.1 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 69.0 ug |
| Retinol | 51.0 ug |
| Carotene, beta | 207 ug |
| Carotene, alpha | 21.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 3668 ug |
| Lutein + zeaxanthin | 49.0 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.3 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.62 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.26 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.41 g |
| PUFA 18:2 | 0.36 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 44.0 mg |
Amino acid profile (per 100g)
Estimated from TACO BELL, Soft Taco with beef, cheese and lettuce — USDA does not publish this profile for Beef taco filling: beef.
| Tryptophan | 0.10 g |
| Threonine | 0.37 g |
| Isoleucine | 0.38 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.20 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.52 g |
| Proline | 0.72 g |
| Serine | 0.45 g |
FAQ
Is beef taco filling gluten-free?
The core ingredients (beef, cheese, tomato) are naturally gluten-free. However, pre-made taco seasoning mixes or sauces often contain wheat-based thickeners. Always check labels for gluten or use certified gluten-free seasonings.
How can I make it leaner?
Use extra-lean ground beef (90% lean or higher) or substitute with ground turkey. Drain excess fat after browning the meat, and use reduced-fat cheese and low-sodium taco sauce.
Can I freeze leftover filling?
Yes, it freezes very well. Cool completely, store in airtight containers or freezer bags, and use within 2-3 months for best quality. Thaw in the refrigerator before reheating.
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 1.81 kcal/g · 29% calories from protein · 0.9 g fiber · 4.1 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.