Taco, corn tortilla, with beans, cheese
Common food
Photo: Wikipedia
A classic Mexican street food staple, a soft corn tortilla cradles a warm, earthy filling of beans and melted cheese. The corn tortilla offers a slightly sweet, nutty flavor and a tender, pliable texture, while the beans provide a creamy, savory contrast and the cheese adds a salty, gooey richness. Nutritionally, it's a balanced bite with a good source of plant-based protein and fiber from the beans, paired with the energy-dense carbohydrates of the tortilla.
Calorie split: 13% protein · 51% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect handheld convenience and the harmonious blend of textures—soft tortilla, creamy beans, and stretchy cheese. It's a deeply comforting, affordable, and customizable food that represents the heart of casual Mexican cuisine.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs (tortilla) and cheese can cause a blood sugar spike and is calorie-dense. To counteract this, pair it with a side of non-starchy vegetables (like a cabbage slaw) or add lean protein (like grilled chicken) to slow digestion. Those watching sodium should be mindful of processed cheese and canned beans; opting for low-sodium versions or rinsing beans helps.
Key benefits
- Good source of plant-based protein and fiber from beans.
- Provides sustained energy from complex carbohydrates.
- Contains calcium and fat from the cheese for satiety.
- Naturally gluten-free when using a 100% corn tortilla.
- A versatile base for adding vegetables and lean proteins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Nixtamalization process, which involves soaking corn in an alkaline solution like lime water, is what transforms dried corn into masa for tortillas, unlocking nutrients like niacin and giving them their distinctive flavor and pliability.
Full nutrition (USDA data · scales with serving)
| Water | 61.7 g |
| Energy | 176 kcal |
| Protein | 5.8 g |
| Total lipid (fat) | 7.3 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 4.2 g |
| Total Sugars | 0.64 g |
| Calcium, Ca | 76.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 46.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 249 mg |
| Sodium, Na | 420 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 6.3 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.72 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 18.1 mg |
| Vitamin B-12 | 0.06 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 10.0 ug |
| Retinol | 10.0 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) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.8 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 | 0.14 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.36 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.28 g |
| PUFA 18:4 | 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 | 4.0 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 bean and cheese taco a complete protein?
Not quite on its own. Corn tortillas are low in the amino acid lysine, which beans provide. So while the combination is very good, adding a small amount of a complete protein like cheese, meat, or dairy makes it nutritionally complete.
Can I make this vegan?
Yes. Simply omit the cheese or use a plant-based cheese alternative. The bean and corn tortilla base is already vegan, and you can add other toppings like avocado, salsa, and lettuce for extra flavor and nutrients.
How can I reduce the calories without losing satisfaction?
Use a smaller or low-carb tortilla, increase the bean portion relative to the cheese, and load it up with fresh, crunchy vegetables like shredded lettuce, diced tomatoes, and onions to add volume and fiber for fewer calories.
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 1.76 kcal/g · 13% calories from protein · 4.2 g fiber · 0.6 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: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.