Hard taco

Dinner

Item Rating: 67/100

1 serving (100 grams) contains 226 calories, 8.0 grams of protein, 12.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		538.1
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		952.4 mg	41%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 257 cal (45.0%)

Protein: 76 cal (13.3%)

Carbs: 238 cal (41.7%)

About Hard taco

Hard tacos are a traditional Mexican food, featuring a crispy corn tortilla shell filled with various ingredients such as seasoned meats, beans, vegetables, cheese, and salsa. Commonly found in Mexican and Tex-Mex cuisines, hard tacos are beloved for their texture contrast and flexibility in fillings. Nutritionally, the shell is typically made from corn, providing fiber and carbohydrates, while the fillings contribute a mix of macronutrients (protein, fat) and micronutrients like vitamins A and C, depending on the ingredients. A typical hard taco can range from 150 to 300 calories each, depending on the filling’s fat and protein content, making it an adaptable meal or snack option.

Health Benefits

• High in fiber: Corn tortilla shells contain dietary fiber, which aids digestion and supports gut health.
• Rich in protein: Tacos with lean protein sources such as chicken or beans help build and repair body tissues.
• Source of antioxidants: Ingredients like tomatoes (in salsa) provide vitamin C and lycopene, which support immune health and reduce inflammation.

Dietary Considerations

Allergens: Contains dairy (if cheese or sour cream is included), gluten (if flour tortillas are used), soy (if soy-based sauces are added)

Suitable for: Gluten-free (if made with corn tortillas), high-protein diets (with lean meats or beans), vegetarian (if made with plant-based fillings)

Not suitable for: Vegan (unless dairy and meat are excluded), low-carb diets (due to the carbohydrate content of the tortillas)

Selection and Storage

Store hard taco shells in a cool, dry place to maintain crispness. Use freshly prepared fillings and consume shortly after assembling to prevent the shells from becoming soggy.

Common Questions About Hard taco Nutrition

Is a hard taco high in protein?

A hard taco's protein content depends on the filling. For instance, a standard beef hard taco contains around 8-10 grams of protein per serving. Protein levels may vary if the taco is vegetarian or vegan, with options like beans providing 4-6 grams of protein instead.

Can I eat a hard taco on a keto diet?

Traditional hard taco shells are typically made from corn and contain approximately 12-15 grams of carbs per shell, making them unsuitable for a strict keto diet. However, if you're on a modified low-carb diet, you could enjoy keto-friendly taco shells made from cheese or almond flour as substitutes.

Are hard tacos healthy to eat?

Hard tacos can be a balanced meal when made with lean proteins, fresh vegetables, and minimal cheese or sauces. However, their healthfulness may decrease with fried shells or high-sodium, processed fillings. Opting for homemade versions allows better control over ingredients and nutritional value.

What is a healthy portion size for a hard taco?

A typical serving size is one or two hard tacos, depending on the filling and additional toppings. To maintain balance, aim for a single taco with 3 ounces of protein, 1/4 cup of vegetables, and limited high-fat additions such as cheese or sour cream.

How does a hard taco compare to a soft taco nutritionally?

Hard taco shells are typically made from fried corn, offering a crunchy texture but often containing more fat and calories (around 140-150 calories per shell). In contrast, soft taco shells, usually made from flour or corn, may have fewer calories (80-120 per shell) but vary based on size and ingredients.

Data Sources & Scientific References