Fast foods, taco with chicken, lettuce and cheese, soft
Whole food · Fast Foods
Photo: Wikipedia
This soft-shell taco is a handheld bundle of seasoned chicken, crisp lettuce, and melted cheese, offering a satisfying contrast of tender, savory, and creamy textures. At 189 calories per 100g, it provides a solid protein boost from the chicken, making it a more substantial snack or light meal than many fast-food options.
Calorie split: 28% protein · 42% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love this taco for its perfect handheld convenience and the classic, crowd-pleasing combination of savory chicken, fresh crunch, and gooey cheese. It's a versatile canvas that fits into a quick lunch, a casual dinner, or a satisfying snack.
⚠️ Watch-outs & how to enjoy it better
The soft tortilla and cheese can contribute to a quick blood-sugar spike, especially if eaten alone, and fast-food versions are often high in sodium. To counteract this, pair it with a side of beans or a simple salad to add fiber and slow digestion, and be mindful of portion sizes if managing sodium intake.
Key benefits
- Good source of lean protein for muscle maintenance
- Provides dietary fiber from lettuce and tortilla
- Contains calcium from the cheese
- Moderate calorie count for a savory snack
- Offers a balanced mix of macronutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The soft corn tortilla used in tacos is a direct descendant of the ancient Mesoamerican flatbread called 'tlaxcalli,' which was one of the foundational foods of the Aztec and Maya civilizations.
Full nutrition (USDA data · scales with serving)
| Water | 58.4 g |
| Energy | 189 kcal |
| Energy | 791 kj |
| Protein | 13.3 g |
| Total lipid (fat) | 6.3 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 19.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.3 g |
| Sucrose | 0.00 g |
| Glucose | 0.37 g |
| Fructose | 0.53 g |
| Lactose | 0.00 g |
| Maltose | 0.40 g |
| Galactose | 0.00 g |
| Starch | 13.9 g |
| Calcium, Ca | 122 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 244 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 613 mg |
| Zinc, Zn | 0.76 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.11 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 53.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 28.2 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 25.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 83.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 201 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 77.0 ug |
| Vitamin E (alpha-tocopherol) | 0.21 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) | 7.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.22 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.83 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 1.6 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 16:1 c | 0.11 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.03 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 | 0.01 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.15 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 | 0.01 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) | 0.01 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 | 0.11 g |
| Fatty acids, total trans-monoenoic | 0.09 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.08 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.03 g |
| Fatty acids, total trans-polyenoic | 0.03 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 taco a good source of protein?
Yes, with 13.3g of protein per 100g, the chicken provides a significant amount, making it a more protein-rich choice than many other fast-food snacks.
How does the nutrition compare to a hard-shell taco?
Generally, a soft taco has a similar or slightly higher calorie count than a hard-shell version of the same fillings, but the soft tortilla is typically less fried and may offer a different texture and digestibility.
Can I make a healthier version at home?
Absolutely. Use a whole-wheat or corn tortilla, grill or bake the chicken instead of frying, load up on extra lettuce and other veggies, and use a moderate amount of cheese or a lower-fat alternative.
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 1.89 kcal/g · 28% calories from protein · 1.2 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: 2.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.