TACO BELL, Original Taco with beef, cheese and lettuce
Whole food · Fast Foods
Photo: Wikipedia
The Taco Bell Original Taco is a crispy, golden corn tortilla shell filled with seasoned ground beef, shredded lettuce, and a blend of cheddar and American cheeses. It delivers a satisfying crunch with a savory, slightly spicy beef filling, balanced by cool, crisp lettuce and creamy, melted cheese. Nutritionally, it's a moderate-calorie option that provides a good source of protein and fiber for its size.
Calorie split: 15% protein · 35% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love it for its iconic, craveable combination of textures—crunchy shell, juicy beef, and cool toppings—and its role as a quick, satisfying, and nostalgic comfort food. It's a staple of Tex-Mex cuisine that's easily customized and perfect for on-the-go eating.
⚠️ Watch-outs & how to enjoy it better
The crispy shell and seasoned beef can be high in sodium and refined carbs, which may cause blood-sugar spikes or be a concern for those watching salt intake. To counteract this, pair it with a side of black beans or a simple salad to boost fiber and slow digestion, and opt for a single taco as part of a balanced meal rather than multiple servings.
Key benefits
- Provides a complete protein source from beef and cheese
- Contains dietary fiber from the corn shell and lettuce
- Offers a balanced mix of macronutrients (protein, carbs, fat)
- Convenient and portion-controlled single-serving format
- A culturally iconic and widely accessible comfort food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The hard-shell taco as popularized by Taco Bell is actually a Mexican-American invention, not traditional Mexican cuisine, where tacos are typically served on soft corn tortillas.
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 229 kcal |
| Energy | 959 kj |
| Protein | 8.9 g |
| Total lipid (fat) | 12.7 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 0.90 g |
| Sucrose | 0.40 g |
| Glucose | 0.20 g |
| Fructose | 0.30 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 14.8 g |
| Calcium, Ca | 89.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 209 mg |
| Sodium, Na | 397 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.25 mg |
| Selenium, Se | 9.2 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.06 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 19.0 ug |
| Folic acid | 2.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 0.93 ug |
| Vitamin A, RAE | 4.0 ug |
| Carotene, beta | 46.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 77.0 iu |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Tocopherol, beta | 0.04 mg |
| Tocopherol, gamma | 2.2 mg |
| Tocopherol, delta | 1.1 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 15.3 ug |
| Vitamin K (Dihydrophylloquinone) | 6.6 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.07 g |
| SFA 14:0 | 0.39 g |
| SFA 15:0 | 0.05 g |
| SFA 16:0 | 2.4 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 14:1 | 0.06 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.23 g |
| MUFA 16:1 c | 0.20 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 4.0 g |
| MUFA 18:1 c | 3.6 g |
| MUFA 20:1 | 0.05 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 | 3.0 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:2 n-6 c,c | 2.7 g |
| PUFA 18:2 CLAs | 0.05 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.17 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 | 0.47 g |
| Fatty acids, total trans-monoenoic | 0.41 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.38 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.06 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Cholesterol | 28.0 mg |
Amino acid profile (per 100g)
Estimated from TACO BELL, Soft Taco with beef, cheese and lettuce — USDA does not publish this profile for TACO BELL.
| Tryptophan | 0.10 g |
| Threonine | 0.37 g |
| Isoleucine | 0.38 g |
| Leucine | 0.72 g |
| Lysine | 0.62 g |
| Methionine | 0.20 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.30 g |
| Valine | 0.45 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.77 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.52 g |
| Proline | 0.72 g |
| Serine | 0.45 g |
FAQ
Is the Taco Bell taco gluten-free?
No, the standard hard-shell taco contains wheat flour in the shell and may have other gluten-containing ingredients. Taco Bell does not certify any menu items as gluten-free.
How much sodium is in one taco?
A single Taco Bell Original Taco contains approximately 310-330 mg of sodium, which is about 13-14% of the recommended daily limit. This comes from the seasoned beef, cheese, and shell.
Can I make a healthier version at home?
Yes. Use a baked corn tortilla shell, lean ground turkey or beef, low-fat cheese, and load up on fresh lettuce, tomatoes, and salsa. This reduces calories, sodium, and saturated fat while boosting nutrients.
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 · 15% calories from protein · 3.9 g fiber · 0.9 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: 1.90 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.