Taquitos, frozen, beef and cheese, oven-heated
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
These are crispy, golden corn tortillas rolled around a savory beef and cheese filling, then baked to a satisfying crunch. The texture is a delightful contrast between the shatteringly crisp shell and the warm, gooey interior. Nutritionally, they offer a solid protein punch (9.4g per 100g) for a relatively moderate calorie count.
Calorie split: 13% protein · 47% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love taquitos for their perfect handheld format and the addictive combination of a crunchy exterior with a flavorful, melted cheese and spiced beef core. They are a beloved staple of Tex-Mex and Mexican-American cuisine, often served as a party food or a quick family dinner.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are the high sodium content from the seasoning and cheese, and the refined carbohydrates in the corn tortilla, which can cause blood sugar spikes. To counteract this, pair them with a fresh, acidic side like pico de gallo or a simple salad with lime vinaigrette to add fiber and slow digestion. Opt for a modest portion of 2-3 taquitos and consider adding a side of black beans for extra fiber and protein.
Key benefits
- Convenient, quick-prep meal or snack
- Good source of protein for muscle maintenance
- Provides energy from carbohydrates
- Contains dietary fiber
- Oven-heating preserves crispiness better than microwaving
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'taquito' means 'little taco' in Spanish, and in some regions of Mexico, they are traditionally deep-fried until golden, a method that the oven-heated frozen version aims to replicate with less oil.
Full nutrition (USDA data · scales with serving)
| Water | 42.5 g |
| Energy | 287 kcal |
| Energy | 1199 kj |
| Protein | 9.4 g |
| Total lipid (fat) | 12.8 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 33.5 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 1.7 g |
| Sucrose | 0.30 g |
| Glucose | 0.24 g |
| Fructose | 0.30 g |
| Lactose | 0.00 g |
| Maltose | 0.83 g |
| Galactose | 0.00 g |
| Starch | 29.5 g |
| Calcium, Ca | 97.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 137 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 456 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.36 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.33 mg |
| Riboflavin | 0.31 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 68.0 ug |
| Folic acid | 63.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 113 ug |
| Choline, total | 18.9 mg |
| Vitamin B-12 | 0.28 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 35.0 ug |
| Retinol | 25.0 ug |
| Carotene, beta | 103 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 36.0 ug |
| Vitamin A, IU | 284 iu |
| Lycopene | 413 ug |
| Lutein + zeaxanthin | 119 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.13 mg |
| Tocopherol, gamma | 3.4 mg |
| Tocopherol, delta | 0.85 mg |
| Tocotrienol, alpha | 0.22 mg |
| Tocotrienol, beta | 0.50 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 22.0 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.03 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 | 0.18 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 1.5 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.64 g |
| SFA 20:0 | 0.04 g |
| SFA 22:0 | 0.03 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.10 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.02 g |
| MUFA 18:1 | 4.8 g |
| MUFA 18:1 c | 4.7 g |
| MUFA 20:1 | 0.16 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 | 4.2 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:2 n-6 c,c | 3.5 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.61 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.61 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 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 | 0.01 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 | 0.15 g |
| Fatty acids, total trans-monoenoic | 0.11 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.10 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 11.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.26 g |
| Isoleucine | 0.35 g |
| Leucine | 0.68 g |
| Lysine | 0.41 g |
| Methionine | 0.17 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.42 g |
| Tyrosine | 0.23 g |
| Valine | 0.40 g |
| Arginine | 0.44 g |
| Histidine | 0.24 g |
| Alanine | 0.36 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.39 g |
| Proline | 0.90 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between a taquito and a flauta?
In many regions, the terms are used interchangeably. Traditionally, a taquito is made with a corn tortilla, while a flauta is made with a flour tortilla, though this distinction is not universal.
How do I get the best crispy texture when reheating frozen taquitos?
The oven or air fryer is best. Preheat to 400°F (200°C), place them in a single layer on a baking sheet, and heat for 10-15 minutes, flipping halfway. This ensures even crisping.
Can I make these with a different filling?
Absolutely. While beef and cheese is classic, popular variations include shredded chicken, pork (carnitas), or bean and cheese for a vegetarian option.
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 2.87 kcal/g · 13% calories from protein · 2.8 g fiber · 1.7 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: 2.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.