Taco or tostada salad with chicken and sour cream
Common food
Photo: Wikipedia
A vibrant, layered salad served in a crispy tortilla bowl or atop a flat tostada, featuring seasoned chicken, fresh vegetables, and a cool dollop of sour cream. The texture is a delightful mix of crunchy, creamy, and tender, with a savory, slightly tangy flavor profile. At 171 kcal per 100g, it offers a moderate protein boost from the chicken alongside healthy fats.
Calorie split: 17% protein · 35% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore the customizable, festive nature of this dish, where every bite offers a different combination of flavors and textures. It's a beloved staple of Tex-Mex cuisine, representing a fun, shareable, and satisfying meal that feels both indulgent and fresh.
⚠️ Watch-outs & how to enjoy it better
The fried tortilla shell and sour cream can significantly increase saturated fat and calorie content. Those monitoring blood sugar should be mindful of the refined carbs in the shell and potential added sugars in dressings. To counteract, opt for a baked or soft corn tortilla, use sour cream sparingly or substitute with Greek yogurt, and load up on non-starchy veggies like lettuce and tomatoes.
Key benefits
- Good source of lean protein from chicken
- Provides dietary fiber from vegetables and tortilla
- Contains calcium from sour cream
- Offers a balanced mix of macronutrients
- Can be a vehicle for various nutrient-dense vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic edible tortilla bowl for taco salads was popularized in the 1960s by a California restaurant chain, which patented the mold used to fry flour tortillas into the bowl shape.
Full nutrition (USDA data · scales with serving)
| Water | 67.2 g |
| Energy | 171 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 9.3 g |
| Carbohydrate, by difference | 15.0 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 85.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 212 mg |
| Sodium, Na | 282 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 9.0 ug |
| Vitamin C, total ascorbic acid | 2.8 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.13 mg |
| Niacin | 2.0 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 36.0 ug |
| Folic acid | 10.0 ug |
| Folate, food | 26.0 ug |
| Folate, DFE | 43.0 ug |
| Choline, total | 18.9 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 149 ug |
| Carotene, alpha | 17.0 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 239 ug |
| Lutein + zeaxanthin | 102 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 10.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.3 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.35 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.66 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.17 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.18 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 | 23.0 mg |
FAQ
Is a taco salad healthier than a regular taco?
It can be, as it often contains more vegetables and is eaten with a fork, which can slow consumption. However, the fried shell and generous toppings can make it higher in calories and fat than two simple tacos.
How can I make a lighter version?
Use a baked corn tortilla or skip the shell for a bowl, choose grilled chicken, load up on lettuce and veggies, and use sour cream or dressing as a light garnish rather than a main ingredient.
What's the difference between a taco salad and a tostada salad?
A taco salad is typically served in a deep, fried tortilla bowl, while a tostada salad is served on a flat, crispy tostada shell, making it more open-faced and often less voluminous.
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 1.71 kcal/g · 17% calories from protein · 2.5 g fiber · 2.0 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: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.