Taco, flour tortilla, chicken, cheese
Common food
A soft, warm flour tortilla cradling seasoned chicken and melted cheese, creating a perfect balance of savory, tender, and slightly chewy textures. It delivers a solid protein punch with 17.48g per 100g, making it a more substantial and satisfying snack or light meal than many might expect. The mild, comforting flavors make it a universally appealing handheld treat.
Calorie split: 32% protein · 35% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People adore it for the irresistible combination of warm, melted cheese, seasoned chicken, and the soft, pliable tortilla that makes every bite comforting and satisfying. It's a beloved staple of Tex-Mex and Mexican-American cuisine, valued for its versatility as a quick snack, hearty lunch, or casual dinner.
⚠️ Watch-outs & how to enjoy it better
The refined flour tortilla can cause a rapid blood-sugar spike, and the cheese adds saturated fat and sodium, which may concern those monitoring heart health or blood pressure. To counteract this, pair it with a side of fiber-rich black beans or a fresh salad to slow digestion, and consider using a whole-wheat tortilla or reducing the cheese portion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides quick energy from carbohydrates
- Contains calcium from cheese for bone health
- Portable and convenient for on-the-go meals
- Simple to prepare with minimal cooking equipment
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The flour tortilla, a key component, is a relatively modern adaptation in Mexican cuisine, becoming widespread only after wheat was introduced by Spanish colonists in the 16th century.
Full nutrition (USDA data · scales with serving)
| Water | 54.5 g |
| Energy | 220 kcal |
| Protein | 17.5 g |
| Total lipid (fat) | 7.9 g |
| Carbohydrate, by difference | 18.9 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 91.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 195 mg |
| Sodium, Na | 446 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 23.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.3 mg |
| Vitamin B-6 | 0.35 mg |
| Folate, total | 38.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 59.0 ug |
| Choline, total | 48.0 mg |
| Vitamin B-12 | 0.21 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 | 5.0 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 4.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.16 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.77 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.13 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 this a good post-workout food?
Yes, it can be. The combination of protein from the chicken and carbohydrates from the tortilla helps with muscle recovery and glycogen replenishment. For optimal recovery, ensure the chicken portion is substantial and consider adding some vegetables.
How can I make it healthier?
Use a whole-wheat or low-carb tortilla, increase the chicken-to-cheese ratio, load up on fresh veggies like lettuce, tomatoes, and onions, and serve with salsa instead of sour cream to add flavor without excess fat.
Is it gluten-free?
A standard flour tortilla contains wheat gluten. To make it gluten-free, you must use a certified gluten-free tortilla made from corn, cassava, or a gluten-free flour blend.
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 2.20 kcal/g · 32% calories from protein · 1.3 g fiber · 1.4 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: 2.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.