TACO BELL, Soft Taco with chicken, cheese and lettuce
Whole food · Fast Foods
Photo: Wikipedia
A Taco Bell Soft Taco with chicken is a warm, pliable flour tortilla filled with seasoned chicken, shredded lettuce, and a blend of melted cheddar and pepper jack cheeses. It offers a mild, savory flavor with a soft, slightly chewy texture, and a fresh crunch from the lettuce. Nutritionally, it's a relatively lean protein source with a moderate carbohydrate load from the tortilla.
Calorie split: 28% protein · 42% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar Tex-Mex flavor profile and the satisfying combination of warm, savory chicken with cool, crisp lettuce and gooey cheese. It's a versatile, handheld meal that's both quick and customizable.
⚠️ Watch-outs & how to enjoy it better
The refined white flour tortilla can cause a rapid blood-sugar spike, and fast-food items are often high in sodium. To counteract this, pair it with a side of black beans or a small salad to add fiber and slow digestion, and be mindful of portion size. Individuals with gluten sensitivities should avoid it due to the wheat-based tortilla.
Key benefits
- Provides a solid source of lean protein (13.3g per 100g).
- Lower in fat (6.35g per 100g) compared to many fried fast-food items.
- Offers a quick, convenient source of energy from carbohydrates.
- Contains some dietary fiber (1.2g per 100g) from the tortilla and lettuce.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Taco Bell's 'soft taco' was introduced in 1978 as a direct response to competitor McDonald's testing of the McDLT, which kept hot and cold ingredients separate.
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 | 12.7 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.11 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 48.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 69.0 ug |
| Vitamin B-12 | 0.12 ug |
| Vitamin A, RAE | 1.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 25.0 iu |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 0.98 mg |
| Tocopherol, delta | 0.47 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 8.7 ug |
| Vitamin K (Dihydrophylloquinone) | 4.4 ug |
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)
| Tryptophan | 0.15 g |
| Threonine | 0.57 g |
| Isoleucine | 0.60 g |
| Leucine | 1.1 g |
| Lysine | 1.00 g |
| Methionine | 0.32 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.44 g |
| Valine | 0.68 g |
| Arginine | 0.72 g |
| Histidine | 0.45 g |
| Alanine | 0.64 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 2.7 g |
| Glycine | 0.51 g |
| Proline | 0.80 g |
| Serine | 0.61 g |
FAQ
Is the chicken in Taco Bell tacos real?
Yes, Taco Bell states their chicken is all-white meat, marinated and seasoned with a blend of spices. It is not a processed meat patty.
How does the soft taco differ nutritionally from a hard-shell taco?
A soft taco typically has more calories and carbohydrates from the larger flour tortilla, while a hard-shell corn taco has less carbs but often more fat from the frying process.
Can I make a healthier version at home?
Absolutely. Use a whole-wheat or low-carb tortilla, grill or bake the chicken with your own spice blend, load up on extra lettuce and fresh tomatoes, and use a moderate amount of real cheese.
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.