Taco, NFS
Common food
Photo: Wikipedia
A taco is a handheld corn or flour tortilla folded around a savory filling, delivering a satisfying crunch or soft chew with a burst of seasoned meat, fresh vegetables, and tangy salsa. The classic combination offers a balanced macronutrient profile, with protein from the filling, carbs from the tortilla, and healthy fats from toppings like avocado or cheese.
Calorie split: 25% protein · 25% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore tacos for their customizable nature and the perfect harmony of textures and flavors—crunchy, soft, spicy, tangy, and savory in every bite. They're deeply tied to Mexican culinary tradition, offering a sense of comfort and celebration in a simple, portable package.
⚠️ Watch-outs & how to enjoy it better
Tacos can be high in sodium from seasoned meats and salsas, and fried tortillas or heavy cheese can increase saturated fat. Those monitoring blood sugar should be mindful of refined flour tortillas; opt for corn tortillas, load up on non-starchy vegetables, and pair with lean protein to slow glucose absorption.
Key benefits
- Good source of protein for muscle maintenance
- Provides dietary fiber from tortillas and vegetable fillings
- Versatile for incorporating various vegetables and lean proteins
- Can be a balanced meal with proper portioning
- Culturally significant and encourages communal eating
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taco' originally referred to a small explosive charge used in Mexican silver mines in the 18th century, wrapped in paper—the food name likely adopted this concept of a wrapped package.
Full nutrition (USDA data · scales with serving)
| Water | 54.0 g |
| Energy | 246 kcal |
| Protein | 15.3 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 15.6 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 0.33 g |
| Calcium, Ca | 54.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 220 mg |
| Potassium, K | 217 mg |
| Sodium, Na | 367 mg |
| Zinc, Zn | 3.6 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 14.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.12 mg |
| Niacin | 3.1 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 46.7 mg |
| Vitamin B-12 | 1.3 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 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) | 0.93 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 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 | 4.2 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.30 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 5.1 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.22 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 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 | 45.0 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
Are corn or flour tortillas healthier?
Corn tortillas are generally lower in calories and carbs, and higher in fiber than flour tortillas. They are also gluten-free, making them a better choice for those with gluten sensitivities.
How can I make tacos healthier at home?
Use lean proteins like grilled chicken or fish, load up on fresh veggies like cabbage, onions, and cilantro, choose corn tortillas, and opt for salsa or guacamole instead of heavy cheese or sour cream.
What's the difference between a taco and a burrito?
A taco is a smaller, open or folded tortilla with filling, meant to be eaten by hand. A burrito is a larger, fully wrapped flour tortilla enclosing the filling, often eaten with utensils.
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 2.46 kcal/g · 25% calories from protein · 2.2 g fiber · 0.3 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: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.