Hard shell taco

Dinner

Item Rating: 70/100

1 serving (100 grams) contains 170 calories, 8.0 grams of protein, 9.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		404.8
% Daily Value*
Total Fat		21.4 g	27%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		714.3 mg	31%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	4.8 g	17%
	Sugars	2.4 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		142.9 mg	10%
Iron		3.6 mg	20%
Potassium		357.1 mg	7%

* 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: 192 cal (46.8%)

Protein: 76 cal (18.5%)

Carbs: 142 cal (34.7%)

About Hard shell taco

A hard shell taco is a Mexican-inspired dish made with a crispy, fried or baked corn tortilla filled with a variety of ingredients such as seasoned proteins (e.g., ground beef, chicken, or beans), shredded lettuce, diced tomatoes, cheese, and sometimes garnished with sour cream or salsa. Originating from indigenous Mexican cuisine, the taco features simple, fresh ingredients. Nutritionally, a single hard shell taco with basic fillings provides a mix of carbohydrates from the tortilla, proteins from the filling, fats from cheese or sour cream, and fiber from vegetables. While the nutritional content varies depending on the specific ingredients, a typical taco can provide approximately 150-250 calories, 8-15g of protein, 10-20g of carbohydrates, and 5-12g of fat per serving, along with moderate amounts of calcium, vitamin C, and iron from accompaniments such as vegetables and cheese.

Health Benefits

• Rich in protein from ingredients such as beans, chicken, or beef, which are essential for muscle repair and immune health.
• High in fiber when filled with vegetables and beans, supporting digestion and cardiovascular health.
• Provides calcium from cheese or sour cream, which is vital for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains milk (from cheese and sour cream), gluten (if the tortilla contains wheat), soy (possible in some seasonings)

Suitable for: High-protein diets, gluten-free diets (if corn tortillas are used), balanced diets with appropriate portioning

Not suitable for: Lactose-intolerant individuals (unless dairy-free toppings are used), vegan diets (if filled with meat, cheese, or sour cream), low-sodium diets (if using premade seasonings or high-salt fillings)

Selection and Storage

Store cooked protein fillings and chopped vegetables in airtight containers in the refrigerator for up to 3-4 days. Keep tortillas in a cool, dry place or refrigerate for longer freshness.

Common Questions About Hard shell taco Nutrition

How many calories and protein are in a hard shell taco?

A hard shell taco typically contains around 150-200 calories, depending on the filling and toppings. The protein content can vary greatly; for example, a hard shell taco with ground beef may provide about 10-12 grams of protein, while vegetarian options with beans might offer around 6-8 grams of protein.

Are hard shell tacos suitable for a keto or low-carb diet?

Hard shell tacos are generally not considered keto-friendly due to the carbohydrate content in the tortilla shell, which can range from 10-15g per shell. However, you can make them keto-friendly by using low-carb tortillas or shells made with alternatives like cheese or coconut flour.

Are hard shell tacos healthy to eat regularly?

Hard shell tacos can be part of a healthy diet if made with nutrient-rich ingredients like lean protein, fresh vegetables, and minimal processed toppings. However, the high sodium content and potential trans fats in pre-made taco shells may be a concern and should be monitored if consumed frequently.

What is the recommended serving size for hard shell tacos?

A standard serving size is typically one to two hard shell tacos per person, depending on their calorie and macronutrient content. For balanced portions, aim to include plenty of vegetables and control servings of cheese and creamy sauces to avoid excessive calories.

How do hard shell tacos compare to soft shell tacos nutritionally?

Hard shell tacos tend to contain slightly more calories and fat than soft shell tacos due to the frying process, which can add extra oil. Soft shells, typically made of flour or corn, are lower in fat but may have a higher carb content, depending on the type of tortilla used.

Data Sources & Scientific References