Taco, fish
Common food
Photo: Wikipedia
A fish taco is a soft or crispy tortilla filled with flaky, seasoned white fish, often topped with tangy slaw and a creamy sauce. The texture contrasts tender fish with crunchy cabbage and a soft tortilla, while the flavor balances savory, bright, and spicy notes. Nutritionally, it offers a solid protein base with moderate carbs and fats, especially when grilled.
Calorie split: 17% protein · 33% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love fish tacos for the perfect harmony of flaky, savory fish, bright lime, and creamy sauce, all wrapped in a warm tortilla. They're a beloved street food that feels both indulgent and fresh, deeply tied to coastal Mexican culture.
⚠️ Watch-outs & how to enjoy it better
Fried versions can be high in saturated fat and calories, and the creamy sauces often add sodium and sugar. Those watching blood sugar or sodium should opt for grilled fish, use Greek yogurt-based sauces, and load up on fresh cabbage and pico de gallo.
Key benefits
- Good source of lean protein from fish
- Provides dietary fiber from cabbage and corn tortillas
- Contains omega-3 fatty acids if using fatty fish like mackerel
- Can be a balanced meal with protein, carbs, and vegetables
- Versatile for grilling, baking, or frying
🌍 Where it's eaten
💡 Did you know?
The modern fish taco is often traced to the Baja California peninsula in the 1950s, where Japanese immigrants introduced tempura-style frying techniques that influenced the iconic beer batter.
Full nutrition (USDA data · scales with serving)
| Water | 48.5 g |
| Energy | 275 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 15.3 g |
| Carbohydrate, by difference | 23.0 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 0.43 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 40.0 mg |
| Phosphorus, P | 226 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 447 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.5 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 23.0 ug |
| Folic acid | 12.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 32.0 ug |
| Choline, total | 39.1 mg |
| Vitamin B-12 | 1.1 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 | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 2.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin K (phylloquinone) | 11.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.14 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 5.6 g |
| PUFA 18:2 | 4.5 g |
| PUFA 18:3 | 0.53 g |
| PUFA 18:4 | 0.02 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.14 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.20 g |
| Cholesterol | 27.0 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
What type of fish is best for tacos?
Mild, flaky white fish like cod, tilapia, mahi-mahi, or halibut work best. For richer flavor, use salmon or mackerel.
Are fish tacos healthy?
Yes, especially when grilled or baked. They provide lean protein, omega-3s, and can be paired with vegetables for a balanced meal.
How do I keep fish tacos from getting soggy?
Pat the fish dry before cooking, warm your tortillas briefly, and add wet toppings like salsa or slaw just before serving.
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 2.75 kcal/g · 17% calories from protein · 2.5 g fiber · 0.4 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: 1.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.