Taco, corn tortilla, chicken, with beans, cheese
Common food
A classic chicken taco in a corn tortilla is a handheld fiesta of textures: the slightly earthy, pliable corn tortilla gives way to tender, savory shredded chicken, all topped with creamy, melted cheese and hearty beans. Nutritionally, it's a balanced bite, offering a solid dose of protein from the chicken and fiber from the beans and corn, making it more satisfying than its calorie count might suggest.
Calorie split: 22% protein · 39% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore this taco for its perfect balance of savory, cheesy, and earthy flavors, and the satisfying contrast between the soft filling and the slightly chewy tortilla. It's a beloved staple of Mexican and Tex-Mex cuisine, representing a quick, customizable, and deeply comforting meal.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs in the tortilla and cheese can lead to a blood-sugar spike for some, and pre-made versions can be high in sodium. To counteract this, pair it with a side of leafy greens or avocado to add healthy fats and fiber, which can slow sugar absorption, and opt for low-sodium beans or rinse canned beans thoroughly.
Key benefits
- High-quality protein for muscle maintenance.
- Good source of dietary fiber for digestive health.
- Provides complex carbohydrates for sustained energy.
- Contains calcium from cheese and fiber from beans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The corn tortilla's masa dough undergoes a process called nixtamalization, where corn is soaked in an alkaline solution (like lime water), which unlocks niacin (vitamin B3) and makes the nutrients more bioavailable.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 193 kcal |
| Protein | 11.0 g |
| Total lipid (fat) | 8.4 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 69.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 208 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 399 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 11.5 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.4 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 33.7 mg |
| Vitamin B-12 | 0.13 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 2.0 ug |
| Vitamin E (alpha-tocopherol) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.1 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 | 1.4 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 34.0 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 this taco gluten-free?
Yes, a traditional corn tortilla is naturally gluten-free. However, always check labels on pre-made seasonings or sauces, as they may contain hidden gluten.
How can I make it healthier?
Use a whole-grain or low-carb tortilla, load it with extra veggies like lettuce, tomato, and onion, and opt for low-fat cheese or a smaller portion of it.
Can I freeze leftover chicken taco filling?
Absolutely. The shredded chicken and bean mixture freezes well in an airtight container for up to 3 months, making for a quick future meal.
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 1.93 kcal/g · 23% 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.