Taco, flour tortilla, with beans, cheese
Common food
Photo: Wikipedia
A soft, pliable flour tortilla cradles a hearty filling of seasoned beans and melted cheese, creating a satisfying blend of creamy, savory, and slightly earthy flavors. The tortilla offers a mild, wheaty base that contrasts with the rich, protein-packed beans and the gooey, salty cheese. With a balanced macronutrient profile, it provides a good source of protein and fiber for a relatively moderate calorie count.
Calorie split: 15% protein · 58% carbs · 27% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and the satisfying contrast between the soft tortilla, creamy beans, and melted cheese. It's a versatile, handheld meal that's deeply rooted in Mexican and Tex-Mex culinary traditions, making it both a quick snack and a cultural staple.
⚠️ Watch-outs & how to enjoy it better
The refined flour tortilla can cause a quicker blood-sugar spike compared to whole-grain versions, and the cheese adds saturated fat and sodium. To counteract this, opt for a whole-wheat tortilla, load up on extra beans or add fresh veggies like lettuce and tomato for more fiber, and use a moderate amount of cheese or a lower-sodium variety.
Key benefits
- Good source of plant-based protein from beans
- Provides dietary fiber for digestive health
- Contains calcium from cheese for bone support
- Offers a balanced mix of carbs, protein, and fat
- Quick and portable energy source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of beans and cheese in a tortilla is a classic example of a 'complete protein,' as the amino acids missing in the beans are supplied by the wheat in the tortilla and the dairy in the cheese.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 184 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 5.6 g |
| Carbohydrate, by difference | 26.6 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 104 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 151 mg |
| Potassium, K | 234 mg |
| Sodium, Na | 488 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 12.7 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.17 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 51.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 72.0 ug |
| Choline, total | 16.7 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 | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.3 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 | 1.2 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 1.3 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 | 0.19 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 this a good post-workout meal?
Yes, it can be. The combination of carbohydrates from the tortilla and beans, along with protein from the beans and cheese, helps replenish glycogen stores and support muscle recovery.
How can I make it healthier?
Use a whole-wheat or low-carb tortilla, increase the bean-to-cheese ratio, add fresh vegetables like salsa or avocado, and choose low-fat cheese or a smaller portion.
Is it suitable for vegetarians?
Yes, a bean and cheese taco is a classic vegetarian option, providing a good source of protein without meat.
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 1.84 kcal/g · 15% calories from protein · 3.4 g fiber · 1.8 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: 2.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.