TACO BELL, Soft Taco with beef, cheese and lettuce
Whole food · Fast Foods
Photo: Wikipedia
A classic Taco Bell Soft Taco is a warm, pliable flour tortilla filled with seasoned ground beef, shredded lettuce, and a blend of cheddar and Monterey Jack cheese. The texture is soft and slightly chewy, with a savory, mildly spicy beef filling and a cool, crisp lettuce contrast. Nutritionally, it offers a moderate protein boost (9.25g per 100g) within a carb-forward profile (20.23g carbs per 100g).
Calorie split: 18% protein · 39% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar Tex-Mex flavor profile—the savory, spiced beef, melted cheese, and fresh crunch in a soft, handheld package. It's a staple of fast-food culture, representing a quick, satisfying, and customizable meal.
⚠️ Watch-outs & how to enjoy it better
The soft flour tortilla and seasoned beef can contribute to a significant sodium load and a rapid blood-sugar response due to the refined carbs. Those monitoring sodium intake or managing blood sugar should be cautious. To counteract this, pair it with a side of beans or a salad to increase fiber and slow digestion, and opt for a single taco as part of a balanced meal rather than a multi-taco combo.
Key benefits
- Provides a quick source of protein (9.25g per 100g).
- Contains dietary fiber (2.9g per 100g) from the beef and lettuce.
- Offers a convenient, portable meal option.
- Can be a source of calcium and phosphorus from the cheese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'soft taco' as a fast-food item was popularized in the U.S. in the late 1970s and early 1980s as a direct competitor to the hard-shell taco, offering a different texture and a more 'authentic' Mexican street-food feel.
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 | 11.0 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.18 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.9 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 52.0 ug |
| Folic acid | 28.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 71.0 ug |
| Vitamin B-12 | 0.84 ug |
| Vitamin A, RAE | 4.0 ug |
| Carotene, beta | 48.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 79.0 iu |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.91 mg |
| Tocopherol, delta | 0.45 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 11.2 ug |
| Vitamin K (Dihydrophylloquinone) | 4.8 ug |
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)
| 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 beef in a Taco Bell Soft Taco real beef?
Yes, Taco Bell's seasoned beef is made from USDA-inspected beef, which is cooked and seasoned with a proprietary blend of spices and other ingredients.
How much sodium is in one Soft Taco?
A single Taco Bell Soft Taco with beef contains approximately 510-530 mg of sodium, which is a significant portion of the recommended daily limit.
Can I make a healthier version at home?
Absolutely. Use lean ground turkey or beef, a whole-wheat tortilla, load up on fresh lettuce, tomatoes, and onions, and use a moderate amount of low-fat cheese to reduce calories, fat, and sodium.
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.