ON THE BORDER, soft taco with ground beef, cheese and lettuce
Whole food · Restaurant Foods
Photo: Wikipedia
A soft, pillowy flour tortilla cradles a savory filling of seasoned ground beef, melted cheddar cheese, and crisp shredded lettuce. The texture is a delightful contrast between the tender wrap, juicy meat, and fresh crunch. Nutritionally, it offers a solid protein punch from the beef and cheese, balanced with carbs from the tortilla.
Calorie split: 23% protein · 34% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for the harmonious blend of savory, seasoned beef, creamy melted cheese, and the fresh, clean crunch of lettuce, all wrapped in a soft, comforting tortilla. It's a customizable and handheld staple of Tex-Mex cuisine that feels both satisfying and approachable.
⚠️ Watch-outs & how to enjoy it better
The soft flour tortilla and seasoned beef can be high in sodium and refined carbohydrates, potentially causing a blood-sugar spike for some. To counteract this, pair it with a side of non-starchy vegetables (like a salad or fajita veggies) to add fiber and slow digestion, and be mindful of portion size if managing sodium intake.
Key benefits
- Provides a good source of protein for muscle maintenance.
- Offers a quick and convenient meal option.
- The cheese contributes calcium for bone health.
- Lettuce adds a small amount of fiber and hydration.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'taco' as we know it in the U.S. with a ground beef filling was popularized in the 1920s by Mexican-American migrants in California, evolving from earlier Mexican antecedents.
Full nutrition (USDA data · scales with serving)
| Water | 53.8 g |
| Energy | 229 kcal |
| Energy | 959 kj |
| Protein | 13.2 g |
| Total lipid (fat) | 11.1 g |
| Ash | 2.6 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 1.8 g |
| Sucrose | 0.00 g |
| Glucose | 0.65 g |
| Fructose | 0.55 g |
| Lactose | 0.18 g |
| Maltose | 0.39 g |
| Galactose | 0.07 g |
| Starch | 12.3 g |
| Calcium, Ca | 123 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 274 mg |
| Sodium, Na | 646 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 23.0 ug |
| Thiamin | 0.16 mg |
| Riboflavin | 0.22 mg |
| Niacin | 2.8 mg |
| Pantothenic acid | 0.46 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 40.0 ug |
| Vitamin B-12 | 1.1 ug |
| Vitamin A, RAE | 4.0 ug |
| Carotene, beta | 53.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 89.0 iu |
| Lycopene | 686 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.44 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 1.2 mg |
| Tocopherol, delta | 0.27 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.8 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.48 g |
| SFA 15:0 | 0.06 g |
| SFA 16:0 | 2.4 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 | 4.5 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.22 g |
| MUFA 16:1 c | 0.19 g |
| MUFA 17:1 | 0.04 g |
| MUFA 18:1 | 4.1 g |
| MUFA 18:1 c | 3.4 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 | 1.0 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:2 n-6 c,c | 0.74 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 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 | 0.00 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) | 0.00 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 | 0.81 g |
| Fatty acids, total trans-monoenoic | 0.68 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.66 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.13 g |
| Fatty acids, total trans-polyenoic | 0.13 g |
| Cholesterol | 30.0 mg |
FAQ
Is this a high-protein food?
Yes, the ground beef and cheese provide a substantial amount of protein per serving, making it a good option for a protein-rich meal.
Can I make it healthier?
Absolutely. Use a whole-wheat tortilla, lean ground beef or turkey, load up on extra lettuce and other veggies like tomatoes or onions, and use less cheese or a lower-fat variety.
Is it gluten-free?
A traditional soft taco like this is not gluten-free because the soft tortilla is typically made from wheat flour. You would need a certified gluten-free corn or alternative flour tortilla.
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 2.29 kcal/g · 23% calories from protein · 1.8 g fiber · 1.8 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: 2.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.