Fast foods, taco with beef, cheese and lettuce, soft
Whole food · Fast Foods
Photo: Wikipedia
A soft, warm corn tortilla cradles seasoned ground beef, melted cheddar, and crisp shredded lettuce, creating a handheld taco with a satisfying contrast of textures. The beef provides a savory, umami-rich base, while the cheese adds a creamy, salty note and the lettuce a fresh crunch. At 206 kcal per 100g, it offers a balanced mix of protein (9.25g) and carbohydrates (20.23g) for a quick energy boost.
Calorie split: 18% protein · 39% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore this taco for its perfect handheld convenience and the harmonious blend of savory, seasoned beef, melted cheese, and fresh lettuce in a soft tortilla. It's a staple of casual comfort food, deeply rooted in Mexican-American culture and customizable with countless toppings.
⚠️ Watch-outs & how to enjoy it better
The soft tortilla and seasoned beef can be high in sodium, and the combination may cause blood-sugar spikes for some due to the refined carbs. To counteract this, pair it with a side of avocado or beans for added fiber and healthy fats, which slow digestion. Opt for whole-wheat tortillas if available, and be mindful of portion size if watching sodium intake.
Key benefits
- Good source of complete protein from beef and cheese.
- Provides dietary fiber from the corn tortilla and lettuce.
- Contains calcium from the cheese for bone health.
- Offers iron and B vitamins from the beef.
- A convenient, handheld meal for on-the-go nutrition.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'soft taco' as commonly known in the U.S. is largely a Tex-Mex innovation; traditional Mexican tacos often use smaller, firmer corn tortillas that are lightly fried or served fresh off the comal.
Full nutrition (USDA data · scales with serving)
| Water | 58.8 g |
| Energy | 206 kcal |
| Energy | 860 kj |
| Protein | 9.3 g |
| Total lipid (fat) | 9.8 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 20.2 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 1.6 g |
| Sucrose | 0.13 g |
| Glucose | 0.47 g |
| Fructose | 0.60 g |
| Lactose | 0.00 g |
| Maltose | 0.37 g |
| Galactose | 0.00 g |
| Starch | 13.8 g |
| Calcium, Ca | 123 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 161 mg |
| Sodium, Na | 560 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.31 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.9 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 63.0 ug |
| Folic acid | 47.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 96.0 ug |
| Choline, total | 25.9 mg |
| Vitamin B-12 | 0.84 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 19.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 69.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 159 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 66.0 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.37 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 1.4 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 14:1 | 0.05 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.20 g |
| MUFA 16:1 c | 0.17 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 2.9 g |
| MUFA 18:1 c | 2.6 g |
| MUFA 20:1 | 0.04 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 | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:2 n-6 c,c | 1.3 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.16 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 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 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.40 g |
| Fatty acids, total trans-monoenoic | 0.35 g |
| TFA 16:1 t | 0.02 g |
| TFA 18:1 t | 0.33 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 25.0 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 a soft taco healthier than a hard-shell taco?
Generally, yes. A soft corn tortilla is typically less processed and lower in fat than a fried hard shell. However, the overall healthiness depends heavily on the fillings, portion size, and toppings.
Can I make this taco gluten-free?
Yes, if the soft tortilla is made from 100% corn (masa harina), which is naturally gluten-free. Always check labels for cross-contamination if you have celiac disease.
What's the best way to reheat leftover beef for tacos?
Reheat the seasoned ground beef gently in a skillet over medium-low heat with a splash of water or broth to prevent drying out. Alternatively, microwave in short bursts, stirring in between, to maintain moisture.
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 2.06 kcal/g · 18% calories from protein · 2.9 g fiber · 1.6 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: 3.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.