Taco shells, baked
Whole food · Baked Products
Photo: Wikipedia
Baked taco shells are pre-formed, U-shaped corn tortillas that have been cooked until crisp and golden, offering a satisfying crunch that gives way to a slightly earthy, toasted corn flavor. Nutritionally, they are a dense source of carbohydrates for energy, with a moderate fat content from the baking process. Their sturdy structure is designed to hold a variety of fillings without becoming soggy quickly.
💚 Why it's loved
People love baked taco shells for their perfect, handheld crunch that adds essential texture to every bite. They are the ultimate versatile canvas, beloved for their ability to transform simple fillings into a fun, customizable, and interactive meal that brings a sense of festive Mexican-American culture to the table.
⚠️ Watch-outs & how to enjoy it better
The high carbohydrate content can lead to rapid blood sugar spikes, especially when filled with sugary salsas or consumed alone. They are also a common allergen for those sensitive to corn, and the refined carbs offer limited satiety. To counteract this, pair them with a generous portion of protein (like seasoned beef or beans) and healthy fats (like avocado or cheese) to slow digestion and stabilize blood sugar.
Key benefits
- Provides a quick source of energy from complex carbohydrates.
- Offers a convenient, pre-formed vessel for meal assembly.
- The baking process creates a crisp texture without deep-frying.
- Contains dietary fiber to support digestive health.
- Serves as a gluten-free base when made from 100% corn masa.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic U-shaped hard taco shell is largely an American invention, popularized in the 1940s and 50s by Glen Bell, the founder of Taco Bell, as a way to make tacos easier to mass-produce and eat.
Full nutrition (scales with serving)
| Water | 6.4 g |
| Energy | 476 kcal |
| Energy | 1991 kj |
| Protein | 6.4 g |
| Total lipid (fat) | 21.8 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 63.5 g |
| Fiber, total dietary | 6.7 g |
| Total Sugars | 1.5 g |
| Sucrose | 1.0 g |
| Glucose | 0.10 g |
| Fructose | 0.10 g |
| Lactose | 0.10 g |
| Maltose | 0.10 g |
| Galactose | 0.10 g |
| Starch | 54.9 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 83.0 mg |
| Phosphorus, P | 233 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 324 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.56 mg |
| Selenium, Se | 4.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.9 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 69.0 ug |
| Folic acid | 24.0 ug |
| Folate, food | 46.0 ug |
| Folate, DFE | 85.0 ug |
| Choline, total | 29.9 mg |
| Betaine | 0.40 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 3.0 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Vitamin A, IU | 17.0 iu |
| Lycopene | 3.0 ug |
| Lutein + zeaxanthin | 106 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 8.6 ug |
| Fatty acids, total saturated | 7.1 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.34 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 5.5 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.76 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 6.9 g |
| MUFA 18:1 c | 6.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 5.5 g |
| PUFA 18:2 | 5.2 g |
| PUFA 18:2 n-6 c,c | 5.1 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.28 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.27 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.10 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.08 g |
| Fatty acids, total trans-polyenoic | 0.08 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.04 g |
| Threonine | 0.23 g |
| Isoleucine | 0.22 g |
| Leucine | 0.84 g |
| Lysine | 0.20 g |
| Methionine | 0.18 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.22 g |
| Valine | 0.29 g |
| Arginine | 0.29 g |
| Histidine | 0.17 g |
| Alanine | 0.46 g |
| Aspartic acid | 0.54 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.25 g |
| Proline | 0.77 g |
| Serine | 0.37 g |
| Hydroxyproline | 0.00 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are baked taco shells healthier than fried ones?
Yes, generally. Baking uses significantly less added oil than deep-frying, resulting in a lower total fat and calorie content per shell while still achieving a crisp texture.
How can I keep my taco shells from getting soggy?
To maintain crunch, fill shells just before serving. You can also warm them in the oven for a few minutes to drive off any moisture, and place a layer of dry ingredients like lettuce or cheese at the bottom to create a barrier.
What is the main ingredient in baked taco shells?
The primary ingredient is corn masa flour (nixtamalized corn), mixed with water, a small amount of oil, and salt, then formed and baked.