Taco, corn tortilla, beef, with beans, cheese
Common food
Photo: Wikipedia
A classic beef taco in a corn tortilla, offering a satisfying crunch from the shell, savory depth from the seasoned beef, and creamy contrast from melted cheese and beans. It's a balanced handheld meal with a notable protein punch from the beef and beans, complemented by fiber for digestive health.
Calorie split: 20% protein · 36% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for the iconic, layered flavor experience—salty, savory, and slightly sweet—wrapped in a warm, crunchy or soft tortilla. It's a deeply cultural food, central to Mexican and Tex-Mex cuisine, and endlessly customizable.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs (if using white flour tortillas), saturated fat from cheese, and potential high sodium in seasoning can be a concern. For blood sugar management, opt for a double corn tortilla or add extra beans and lettuce to increase fiber and slow absorption. Those watching sodium should use low-sodium seasoning and rinse canned beans.
Key benefits
- High-quality protein from beef and beans supports muscle maintenance.
- Corn tortilla provides whole-grain fiber and essential minerals.
- Beans add plant-based protein and slow-digesting carbohydrates.
- Cheese offers calcium and vitamin D for bone health.
- A balanced macronutrient profile supports sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' in Spanish originally referred to a plug or wad of paper or cloth used to seal a hole, and its use for the food is believed to have originated in 18th-century Mexican silver mines, where small explosive charges wrapped in paper were called 'tacos'.
Full nutrition (USDA data · scales with serving)
| Water | 57.7 g |
| Energy | 212 kcal |
| Protein | 10.6 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 72.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 397 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 10.4 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.11 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 32.0 mg |
| Vitamin B-12 | 0.66 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.25 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.78 g |
| Fatty acids, total monounsaturated | 4.0 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 25.0 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.
| 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 a corn tortilla healthier than a flour tortilla?
Generally, yes. Corn tortillas are typically lower in calories and fat, and they are a whole grain, providing more fiber and nutrients like magnesium. Flour tortillas are often made with refined flour and can have added fats.
How can I make this taco healthier?
Use lean ground beef or turkey, load up on fresh toppings like lettuce, tomato, and onion, choose low-fat cheese, and consider adding a dollop of Greek yogurt instead of sour cream for extra protein.
Are tacos a good source of protein?
Yes, this specific taco is a good source, providing over 10 grams of protein per 100g. The combination of beef and beans creates a complete protein profile with all essential amino acids.
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 2.12 kcal/g · 20% calories from protein · 3.2 g fiber · 0.5 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: 1.71 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.