1 serving (100 grams) contains 249 calories, 15.5 grams of protein, 14.0 grams of fat, and 15.3 grams of carbohydrates.
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Nutrition Information
Calories |
298.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 21% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 56.4 mg | 18% | |
| Sodium | 451.2 mg | 19% | |
| Total Carbohydrates | 18.4 g | 6% | |
| Dietary Fiber | 2.5 g | 8% | |
| Sugars | 0.4 g | ||
| protein | 18.6 g | 37% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 84 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 256.8 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef taco
The beef taco is a traditional dish stemming from Mexican cuisine, consisting of a folded or rolled tortilla filled with seasoned, cooked minced or shredded beef, alongside toppings such as lettuce, tomato, cheese, and salsa. Typically made using either corn or wheat tortillas, beef tacos are high in protein, primarily due to the beef filling, and can offer a balance of macronutrients depending on the specific toppings and preparation methods. A single beef taco with standard toppings provides approximately 200-250 calories, 12-15 grams of protein, and varying amounts of vitamins such as B12 and zinc, as well as dietary fiber if vegetables or whole-grain tortillas are included.
Health Benefits
- Beef is a rich source of protein, which supports muscle growth and repair, contributing approximately 10-15 grams of protein per serving.
- Contains vitamin B12, which is crucial for red blood cell production and proper nervous system function, with beef providing about 2.5 mcg (over 100% of the daily recommended intake per 100g).
- Provides essential minerals like zinc (4-6 mg per serving) that support immune health and wound healing.
- If vegetables such as lettuce and tomatoes are included, the taco contributes dietary fiber, promoting digestive health.
- Whole-grain tortillas, if used, add complex carbohydrates and additional dietary fiber, supporting sustained energy levels.
Dietary Considerations
Selection and Storage
Store cooked beef in an airtight container in the refrigerator for up to 3-4 days. Assemble tacos immediately before consumption to prevent the tortilla from becoming soggy.
Common Questions About Beef taco Nutrition
How much protein and how many calories are in a beef taco?
A typical beef taco with ground beef, cheese, lettuce, and a small flour tortilla contains about 12-15 grams of protein and around 200-250 calories per serving, depending on the specific ingredients used. Adding toppings like sour cream or guacamole can increase the calorie count.
Is a beef taco suitable for a keto diet?
A traditional beef taco with a regular flour or corn tortilla is not keto-friendly due to the high carb content in the tortilla. However, you can make it keto-compliant by using a lettuce wrap or a low-carb tortilla as a substitute for the shell.
Are there specific health benefits or concerns with eating beef tacos?
Beef tacos can be a good source of protein, iron, and B vitamins, which are essential for muscle repair and energy production. However, they can also be high in saturated fat and sodium, especially if made with processed ingredients or fried shells. Opting for lean ground beef and whole-food toppings can make them a healthier choice.
What is the recommended portion size for beef tacos?
A standard portion size is 2 small tacos, which provides a balanced serving of protein, fats, and carbohydrates for a meal. Adjust portion sizes depending on your dietary needs and calorie goals, and consider pairing them with a side of vegetables or a salad for added nutrients.
How do beef tacos compare to chicken tacos nutritionally?
Beef tacos typically have more calories and saturated fat than chicken tacos, especially if using higher-fat ground beef. Chicken tacos, made with lean grilled chicken, are usually lower in fat and calories but provide a similar amount of protein. The choice depends on your dietary goals and preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Beef taco DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)Discusses the role of lean beef, common in beef tacos, in a healthy dietary pattern emphasizing nutrient-dense options.
- Beef in an Optimal Lean Diet (BOLD): Effects on Cardiovascular HealthAmerican Journal of Clinical NutritionPeer-reviewed research on the health effects of lean beef, a key component in beef tacos, in heart-healthy diets.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
