Breakfast taco

Breakfast

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 12.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		78.9 mg	26%
Sodium		630.9 mg	27%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		15.8 g	31%
Vitamin D		31.5 mcg	157%
Calcium		157.7 mg	12%
Iron		2.4 mg	13%
Potassium		315.5 mg	6%

* 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

🍯 Low sugar

Source of Calories

Fat: 170 cal (47.3%)

Protein: 63 cal (17.6%)

Carbs: 126 cal (35.1%)

About Breakfast taco

Breakfast tacos are a traditional Tex-Mex dish originating in the Rio Grande Valley of Texas. Typically served as a hearty morning meal, they consist of a soft corn or flour tortilla filled with a variety of ingredients such as scrambled eggs, beans, meats like bacon or sausage, and vegetables such as peppers and avocado, often topped with cheese or salsa. Nutritionally, breakfast tacos offer a well-rounded macronutrient profile with a mix of protein from eggs and meat, healthy fats from avocado, and carbohydrates from tortillas. Depending on the ingredients, they can provide essential micronutrients like potassium, fiber, calcium, and vitamin A.

Health Benefits

• Eggs in breakfast tacos are an excellent source of high-quality protein and choline, which supports brain health.
• Avocado, often included as a topping, provides healthy monounsaturated fats and potassium to aid heart health.
• Beans used as a filling are high in fiber, which promotes digestive health and helps maintain stable blood sugar levels.

Dietary Considerations

Allergens: Contains eggs, dairy, gluten (if flour tortillas are used)

Suitable for: Omnivore diet, vegetarian diet (if no meat is included)

Not suitable for: Vegan diet (if eggs or cheese are included), gluten-free diet (if flour tortillas are used, unless gluten-free options are chosen)

Selection and Storage

Store leftover fillings separately in airtight containers in the refrigerator, and assemble tacos just before serving to maintain freshness. Reheat fillings gently to avoid overcooking.

Common Questions About Breakfast taco Nutrition

What is the nutritional content of a breakfast taco?

The nutritional content of a breakfast taco can vary depending on the ingredients, but a typical taco with eggs, cheese, and a tortilla contains about 200-300 calories, 10-15 grams of protein, 10-20 grams of fat, and 15-25 grams of carbohydrates. It may also provide key nutrients like calcium, iron, and vitamin A. Adding vegetables can increase fiber and vitamin content.

Can I eat a breakfast taco on a keto diet?

Yes, breakfast tacos can be adapted for a keto diet by using low-carb tortillas or lettuce wraps and avoiding high-carbohydrate fillings like beans or regular tortillas. A keto-friendly version may include eggs, cheese, avocado, and sausage, keeping the net carb count low, typically around 5-8 grams per taco.

Are there any health benefits or concerns with eating breakfast tacos?

Breakfast tacos can provide a good balance of protein, healthy fats, and essential nutrients when made with whole, nutrient-dense ingredients. However, they can be high in sodium and saturated fat if made with processed meats like bacon or sausage. Opt for lean proteins and whole-grain or low-carb tortillas to make them healthier.

How many breakfast tacos should I eat?

The number of breakfast tacos to eat depends on your hunger level and nutritional goals. For an average adult, 1-2 tacos with balanced fillings (like eggs, vegetables, and avocado) can provide a satisfying and nutritious meal while keeping calories in check. Keep portion sizes and tortilla types in mind for calorie control.

How do breakfast tacos compare to breakfast burritos?

Breakfast tacos are typically smaller and use a single tortilla, resulting in fewer calories and carbohydrates compared to a breakfast burrito. Burritos generally include more fillings and a larger tortilla, which can make them more calorie-dense. Tacos may be a better choice for portion control and individual customization.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Recommendations for Protein Foods and Whole Grains

   U.S. Department of Health and Human Services

   Highlights recommendations for including eggs, vegetables, and whole grains in meals like breakfast tacos for balanced nutrition.

   View source →
2. Eggs: A Nutrient-rich Choice for Health

   Egg Nutrition Center (affiliated with American Egg Board)

   Explores the nutrient density of eggs, a key ingredient in breakfast tacos, and their role in a healthy diet.

   View source →