TACO BELL, Taco Salad
Whole food · Fast Foods
Photo: Wikipedia
Taco Bell's Taco Salad is a vibrant, layered dish served in a crispy, edible flour tortilla bowl, typically filled with seasoned ground beef, shredded lettuce, diced tomatoes, cheddar cheese, and a dollop of sour cream. The texture is a satisfying crunch from the shell and fresh vegetables, contrasting with the soft, savory filling. Nutritionally, it provides a moderate calorie base with a decent protein boost from the beef and cheese, though it is higher in fat and sodium.
Calorie split: 16% protein · 36% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for the customizable, handheld experience that combines bold Tex-Mex flavors—savory, seasoned meat, cool dairy, and fresh veggies—in one crunchy, portable package. It's a nostalgic, satisfying comfort food that feels both indulgent and fresh.
⚠️ Watch-outs & how to enjoy it better
The high sodium and saturated fat content, primarily from the seasoned beef, cheese, and shell, can be a concern for heart health or blood pressure management. The refined flour tortilla bowl can cause a quicker blood-sugar spike compared to whole grains. To counteract, opt for a 'fresco' style with more lettuce and tomato, ask for beans to boost fiber, or pair with a side of water or unsweetened tea instead of a sugary soda.
Key benefits
- Provides a good source of protein for muscle maintenance.
- Contains dietary fiber from lettuce and beans (if included).
- Offers a convenient, all-in-one meal with multiple food groups.
- The edible bowl reduces waste and adds a fun, crunchy element.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic, edible tortilla bowl for the Taco Salad was popularized in the 1960s by a Mexican restaurant in San Antonio, Texas, and later became a staple of American fast-food chains.
Full nutrition (USDA data · scales with serving)
| Water | 67.3 g |
| Energy | 170 kcal |
| Energy | 710 kj |
| Protein | 6.7 g |
| Total lipid (fat) | 9.2 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 15.1 g |
| Fiber, total dietary | 3.0 g |
| Sucrose | 0.15 g |
| Glucose | 0.26 g |
| Fructose | 0.63 g |
| Lactose | 0.15 g |
| Maltose | 0.15 g |
| Starch | 9.7 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 103 mg |
| Potassium, K | 229 mg |
| Sodium, Na | 363 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 7.2 ug |
| Thiamin | 0.15 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 43.0 ug |
| Folic acid | 16.0 ug |
| Folate, food | 27.0 ug |
| Folate, DFE | 54.0 ug |
| Vitamin B-12 | 0.40 ug |
| Vitamin A, RAE | 3.0 ug |
| Carotene, beta | 37.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 62.0 iu |
| Vitamin E (alpha-tocopherol) | 0.54 mg |
| Tocopherol, beta | 0.02 mg |
| Tocopherol, gamma | 1.2 mg |
| Tocopherol, delta | 0.58 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 10.7 ug |
| Vitamin K (Dihydrophylloquinone) | 10.0 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.26 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.93 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.12 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.75 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 19.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.09 g |
| Threonine | 0.27 g |
| Isoleucine | 0.27 g |
| Leucine | 0.52 g |
| Lysine | 0.44 g |
| Methionine | 0.12 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.34 g |
| Tyrosine | 0.22 g |
| Valine | 0.31 g |
| Arginine | 0.35 g |
| Histidine | 0.18 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.65 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.31 g |
| Proline | 0.47 g |
| Serine | 0.34 g |
FAQ
Is the Taco Salad from Taco Bell considered healthy?
It's a mixed bag. It offers protein and some veggies, but is high in sodium, saturated fat, and calories from the seasoned beef and cheese. For a healthier version, customize it by adding more beans and lettuce, and using less cheese and sour cream.
What's the main difference between a Taco Salad and a Burrito Bowl?
A Taco Salad is traditionally served in a crispy, fried tortilla bowl and often includes lettuce as a primary base. A Burrito Bowl, like at Chipotle, is served in a bowl without the fried shell and typically starts with a base of rice and beans.
Can I make a Taco Salad at home that's lower in fat?
Absolutely. Use lean ground turkey or chicken, load up on fresh vegetables like peppers and corn, use a whole-grain tortilla or skip the shell entirely, and opt for Greek yogurt instead of sour cream.
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 1.70 kcal/g · 16% calories from protein · 3.0 g fiber · 0.0 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: 1.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.