Restaurant, Mexican, soft taco with ground beef, cheese and lettuce
Whole food · Restaurant Foods
Photo: Wikipedia
A soft corn or flour tortilla cradles seasoned ground beef, melted cheese, and crisp shredded lettuce, creating a handheld bite of savory, salty, and fresh flavors. The soft, pliable tortilla gives way to the juicy, spiced beef, while the cool lettuce adds a refreshing crunch. Nutritionally, it offers a solid protein punch from the beef and cheese, balanced with carbs for energy.
Calorie split: 23% protein · 33% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore the perfect harmony of textures and flavors—the warm, spiced beef, the gooey cheese, and the fresh crunch of lettuce all wrapped in a soft tortilla. It's a beloved staple of Mexican and Tex-Mex cuisine, offering a customizable and satisfying comfort food experience.
⚠️ Watch-outs & how to enjoy it better
The soft taco can be high in sodium from the seasoned beef and cheese, and the refined flour tortilla may cause blood-sugar spikes. To counteract this, opt for a whole-grain or corn tortilla, use low-sodium seasoning, and pair it with a side of beans or avocado for added fiber and healthy fats to slow digestion.
Key benefits
- Good source of protein for muscle maintenance
- Provides energy from carbohydrates
- Contains calcium from cheese for bone health
- Offers dietary fiber from lettuce and tortilla
- Convenient, portable meal option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' in Spanish originally meant a 'plug' or 'wad' (like a plug for a gun), and its use for the food is believed to have originated with Mexican silver miners in the 18th century, who used paper-wrapped gunpowder charges called 'tacos.'
Full nutrition (USDA data · scales with serving)
| Water | 56.5 g |
| Energy | 219 kcal |
| Energy | 917 kj |
| Protein | 12.6 g |
| Total lipid (fat) | 10.8 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 17.9 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.4 g |
| Sucrose | 0.00 g |
| Glucose | 0.79 g |
| Fructose | 0.66 g |
| Lactose | 0.39 g |
| Maltose | 0.45 g |
| Galactose | 0.10 g |
| Starch | 12.3 g |
| Calcium, Ca | 116 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 172 mg |
| Potassium, K | 244 mg |
| Sodium, Na | 509 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 19.3 ug |
| Thiamin | 0.16 mg |
| Riboflavin | 0.25 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 38.0 ug |
| Vitamin B-12 | 1.2 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 250 iu |
| Lycopene | 696 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 0.82 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 1.2 mg |
| Tocopherol, delta | 0.30 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 | 4.5 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.41 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.24 g |
| MUFA 16:1 c | 0.22 g |
| MUFA 17:1 | 0.05 g |
| MUFA 18:1 | 3.8 g |
| MUFA 18:1 c | 3.3 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 | 1.2 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:2 n-6 c,c | 0.94 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 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 | 0.62 g |
| Fatty acids, total trans-monoenoic | 0.53 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.50 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.09 g |
| Fatty acids, total trans-polyenoic | 0.09 g |
| Cholesterol | 34.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.47 g |
| Isoleucine | 0.50 g |
| Leucine | 1.0 g |
| Lysine | 0.94 g |
| Methionine | 0.28 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.60 g |
| Tyrosine | 0.37 g |
| Valine | 0.59 g |
| Arginine | 0.70 g |
| Histidine | 0.32 g |
| Alanine | 0.64 g |
| Aspartic acid | 0.95 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.67 g |
| Proline | 1.9 g |
| Serine | 0.54 g |
| Hydroxyproline | 0.27 g |
FAQ
What's the difference between a soft taco and a burrito?
A soft taco is typically smaller, open-ended, and focuses on a few key fillings like meat, cheese, and lettuce. A burrito is larger, fully wrapped in a flour tortilla, and often contains a wider variety of fillings like rice, beans, and sauces.
Is a soft taco healthier than a hard-shell taco?
It can be, as soft corn tortillas are often lower in fat and calories than fried hard shells. However, the overall healthiness depends more on the fillings, portion size, and toppings used.
How can I make a soft taco more nutritious at home?
Use lean ground beef or turkey, opt for whole-wheat or corn tortillas, load up on extra vegetables like diced tomatoes, onions, and peppers, and choose fresh salsa or avocado instead of creamy sauces.
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 2.19 kcal/g · 23% calories from protein · 1.5 g fiber · 2.4 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.