Taco, flour tortilla, beef, with beans, cheese
Common food
Photo: Wikipedia
A classic beef taco wrapped in a soft, pliable flour tortilla, filled with savory seasoned beef, creamy beans, and melted cheese. Each bite delivers a satisfying mix of textures: the tender meat, the smooth beans, and the gooey cheese. At 221 kcal per 100g, it offers a solid protein punch of nearly 12 grams to help keep you full.
Calorie split: 22% protein · 42% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore this taco for its perfect harmony of savory, seasoned beef, creamy beans, and melted cheese, all embraced by a soft tortilla. It's a beloved, versatile staple of Mexican-American cuisine, perfect for a quick meal or a festive gathering.
⚠️ Watch-outs & how to enjoy it better
The flour tortilla and cheese can be high in refined carbs and saturated fat, potentially causing blood-sugar spikes or feeling heavy. To counteract, pair with a large side salad or extra veggies to increase fiber and volume, and opt for a smaller portion or a corn tortilla for a lower-glycemic alternative.
Key benefits
- Good source of protein for muscle maintenance
- Provides dietary fiber from beans
- Contains calcium from cheese
- Offers iron from beef and beans
- Balanced mix of macronutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The flour tortilla, a staple in Tex-Mex cuisine, was actually a later adaptation in Northern Mexico where wheat was more readily available than corn.
Full nutrition (USDA data · scales with serving)
| Water | 54.5 g |
| Energy | 221 kcal |
| Protein | 11.8 g |
| Total lipid (fat) | 8.9 g |
| Carbohydrate, by difference | 22.7 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 174 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 466 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.19 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 46.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 67.0 ug |
| Choline, total | 30.6 mg |
| Vitamin B-12 | 0.67 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 | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.09 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 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 | 0.26 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 2.9 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.16 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 this taco gluten-free?
No, the flour tortilla contains wheat gluten. For a gluten-free option, use a corn tortilla or a lettuce wrap.
How can I reduce the fat content?
Use lean ground beef or turkey, drain excess fat after cooking, and use a moderate amount of cheese. Adding more beans and vegetables also helps.
Are there good vegetarian versions?
Absolutely. You can replace the beef with seasoned lentils, mushrooms, or extra beans like black beans or pinto beans for a hearty, protein-rich filling.
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 2.21 kcal/g · 21% calories from protein · 2.4 g fiber · 1.6 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: 2.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.