Taco, meat, with beans, no cheese
Common food
Photo: Wikipedia
A soft corn or flour tortilla cradles a savory filling of seasoned ground beef and hearty beans, creating a satisfying contrast of tender meat and creamy legumes. This version skips the cheese, letting the core flavors of cumin, chili, and garlic shine through. With nearly 20g of carbs and 10g of protein per 100g, it's a balanced handheld meal that provides steady energy.
Calorie split: 19% protein · 39% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People adore the iconic handheld format and the harmonious blend of savory, spiced meat with the earthy, creamy texture of beans. It's a beloved staple of Mexican and Tex-Mex cuisine, representing comfort, convenience, and a burst of bold flavors in every bite.
⚠️ Watch-outs & how to enjoy it better
The seasoned meat and beans can be high in sodium, which may concern those monitoring blood pressure. To counteract this, you can rinse canned beans thoroughly before use and use low-sodium broth or seasonings. The combination of refined tortilla carbs and meat can also lead to a quicker blood sugar rise; pairing with a side of non-starchy vegetables like a cabbage slaw can help slow digestion.
Key benefits
- Good source of plant-based and animal protein for muscle maintenance.
- Provides dietary fiber from beans to support digestive health.
- Contains iron from both meat and beans for oxygen transport.
- Offers complex carbohydrates for sustained energy release.
- Can be a lower-fat option without added cheese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' originally referred to the small charges used by 18th-century Mexican silver miners, which were paper wrappers filled with gunpowder—a shape that inspired the name for the folded, filled tortilla we know today.
Full nutrition (USDA data · scales with serving)
| Water | 58.5 g |
| Energy | 205 kcal |
| Protein | 10.1 g |
| Total lipid (fat) | 9.7 g |
| Carbohydrate, by difference | 20.0 g |
| Fiber, total dietary | 3.4 g |
| Total Sugars | 0.48 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 238 mg |
| Sodium, Na | 382 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 9.9 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 32.9 mg |
| Vitamin B-12 | 0.64 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 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) | 0.92 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 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 | 0.13 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.6 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.25 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 | 22.0 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 protein from the beef and beans helps with muscle repair, while the carbohydrates from the tortilla and beans help replenish glycogen stores. For optimal recovery, consider adding a source of vitamin C, like a salsa with tomatoes, to enhance iron absorption.
How does skipping cheese affect the nutrition?
Omitting cheese significantly reduces the saturated fat and calorie content of the taco. It also lowers the overall sodium and calcium, but makes the dish lighter and allows the flavors of the meat, beans, and spices to be more prominent.
Can I make this with different meat?
Absolutely. While ground beef is classic, this taco format works excellently with ground turkey, chicken, or even plant-based crumbles. Each will alter the fat and protein content slightly but will maintain the core texture and flavor profile when seasoned properly.
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 2.05 kcal/g · 20% calories from protein · 3.4 g fiber · 0.5 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: 1.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.