Fast foods, crispy chicken in tortilla, with lettuce, cheese, and ranch sauce
Whole food · Fast Foods
Photo: Wikipedia
This is a fast-food staple featuring a crispy, breaded chicken strip nestled in a soft flour tortilla, layered with cool shredded lettuce, melted cheese, and a creamy, tangy ranch sauce. Each bite delivers a satisfying contrast of crunch, softness, and a rich, savory flavor profile. Nutritionally, it's a moderate-calorie option that provides a solid protein boost from the chicken, though it's also a notable source of fat and refined carbohydrates.
Calorie split: 17% protein · 34% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for the classic, comforting combination of crispy chicken, creamy ranch, and melted cheese, which hits a perfect savory, salty, and tangy note. It's a familiar, customizable, and satisfying meal that feels like a treat while still being relatively quick and easy.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To counteract this, pair it with a side of fresh vegetables or a simple salad to increase fiber and volume without extra calories, and be mindful of portion size by opting for a single taco instead of a combo meal.
Key benefits
- Provides a convenient source of protein from the chicken.
- Offers a quick and satisfying energy source from carbohydrates.
- Contains calcium from the cheese component.
- The lettuce adds a small amount of dietary fiber and freshness.
- Portable and easy to eat on the go.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The ranch dressing that's so iconic in this dish was actually created in the 1950s by a plumber on a dude ranch in California, not in a traditional culinary setting.
Full nutrition (USDA data · scales with serving)
| Water | 47.9 g |
| Energy | 275 kcal |
| Energy | 1149 kj |
| Protein | 11.5 g |
| Total lipid (fat) | 15.1 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 23.2 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 2.5 g |
| Sucrose | 1.5 g |
| Glucose | 0.33 g |
| Fructose | 0.25 g |
| Lactose | 0.13 g |
| Maltose | 0.29 g |
| Galactose | 0.00 g |
| Starch | 20.3 g |
| Calcium, Ca | 88.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 173 mg |
| Sodium, Na | 607 mg |
| Zinc, Zn | 0.72 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 19.2 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.24 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 36.0 ug |
| Folic acid | 22.0 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 28.6 mg |
| Betaine | 14.6 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 23.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Vitamin A, IU | 101 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 51.0 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.17 mg |
| Tocopherol, gamma | 4.4 mg |
| Tocopherol, delta | 1.1 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.21 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 23.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.24 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.2 g |
| MUFA 18:1 c | 4.1 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 4.9 g |
| PUFA 18:2 | 4.4 g |
| PUFA 18:2 n-6 c,c | 4.3 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.48 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.46 g |
| PUFA 18:3 n-6 c,c,c | 0.03 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 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.14 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.10 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 29.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is this a healthy meal option?
It can be part of a balanced diet in moderation, offering protein and energy. However, it's often high in sodium, fat, and refined carbs, so it's best enjoyed occasionally and paired with nutrient-dense sides like a side salad or fruit.
Can I make a healthier version at home?
Absolutely! Use whole-grain tortillas, bake or air-fry the chicken instead of deep-frying, and make a lighter ranch sauce using Greek yogurt. Load up on extra lettuce, tomatoes, and avocado for added fiber and nutrients.
What are common allergens in this dish?
The most common allergens are wheat (in the tortilla and breading), dairy (in the cheese and ranch sauce), and sometimes soy or egg in the breading or sauce. Always check ingredients if you have allergies.
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 2.75 kcal/g · 17% calories from protein · 1.3 g fiber · 2.5 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: 3.51 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.