Taco, corn tortilla, chicken, cheese
Common food
Photo: Wikipedia
A classic chicken taco on a corn tortilla delivers a satisfying crunch from the masa base, tender seasoned chicken, and a melty cheese layer. It's a protein-rich, balanced bite with a savory, slightly earthy flavor profile. At 211 kcal per 100g, it offers a substantial 16.23g of protein for muscle support.
Calorie split: 31% protein · 29% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People adore the perfect handheld vessel for bold flavors, where the earthy corn tortilla complements the savory chicken and rich cheese. It's a deeply cultural food, central to Mexican and Tex-Mex cuisine, representing both tradition and casual, customizable eating.
⚠️ Watch-outs & how to enjoy it better
The main downsides are potential sodium from seasoning and cheese, and the refined carbs in some corn tortillas can cause blood-sugar spikes. To counteract, opt for low-sodium seasoning, use a small amount of flavorful cheese, and pair with fiber-rich toppings like lettuce, cabbage, or avocado to slow digestion.
Key benefits
- High-quality protein source (16.23g per 100g)
- Corn tortilla provides whole-grain fiber (2.1g per 100g)
- Balanced macronutrient profile for sustained energy
- Naturally gluten-free (if using 100% corn tortilla)
- Rich in essential minerals like selenium and phosphorus from chicken
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' originally referred to the small charges used by 18th-century Mexican silver miners, which were paper wrapped around gunpowder—a shape that inspired the folded tortilla.
Full nutrition (USDA data · scales with serving)
| Water | 57.7 g |
| Energy | 211 kcal |
| Protein | 16.2 g |
| Total lipid (fat) | 9.6 g |
| Carbohydrate, by difference | 15.3 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 0.34 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 237 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 49.4 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.04 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.45 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.22 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 63.0 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 taco healthier than a flour tortilla taco?
Generally, yes. Corn tortillas are typically lower in calories and fat, higher in fiber, and gluten-free. They also have a lower glycemic index, which may help with blood sugar management.
How can I make this taco lower in fat?
Use a lean chicken breast cut, grill or bake instead of frying, and use a smaller amount of a strong-flavored cheese like cotija or queso fresco instead of a large amount of mild melting cheese.
What's the best way to reheat leftover chicken tacos?
For best texture, reheat components separately. Warm the tortilla in a dry skillet, and gently reheat the chicken in a pan with a splash of water to prevent drying. Assemble just before eating to avoid a soggy tortilla.
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 2.11 kcal/g · 31% calories from protein · 2.1 g fiber · 0.3 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: 1.80 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.