Soft shell taco

Dinner

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	6.3 g	31%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		788.6 mg	34%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
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

⚠️ Contains trans fat

Source of Calories

Fat: 142 cal (34.9%)

Protein: 75 cal (18.6%)

Carbs: 189 cal (46.5%)

About Soft shell taco

A soft shell taco is a staple in Mexican cuisine, typically made with a pliable flour or corn tortilla that is filled with various ingredients such as seasoned proteins (beef, chicken, or beans), fresh vegetables, cheese, salsa, and sometimes sour cream or guacamole. It is a versatile dish that can be customized to suit individual preferences, offering a combination of carbohydrates, protein, and fats. Caloric content varies depending on the ingredients, but a basic soft shell taco can range from 150-300 calories with significant amounts of iron, protein, and fiber, particularly when whole grain tortillas and fresh vegetables are used.

Health Benefits

• Provides a good source of dietary fiber from whole grain tortillas and fresh vegetables, aiding in digestive health.
• Rich in lean protein, especially when filled with chicken, beans, or tofu, supporting muscle repair and growth.
• Contains antioxidants and vitamins like Vitamin C and A from fresh vegetables like lettuce, tomatoes, and peppers, promoting immune health.

Dietary Considerations

Allergens: Contains gluten (if using wheat tortillas), dairy (from cheese or sour cream), soy (if using tofu or soy-based proteins)

Suitable for: Vegetarian (if made with beans or plant-based protein), gluten-free (if using corn tortillas)

Not suitable for: Vegan (if including dairy products), low-carb (due to the tortilla)

Selection and Storage

Store cooked protein fillings and chopped vegetables separately in airtight containers in the refrigerator for up to 3 days. Assemble tacos just before serving to maintain texture and freshness.

Common Questions About Soft shell taco Nutrition

How many calories and how much protein does a soft shell taco have?

A typical soft shell taco with beef, lettuce, cheese, and tortilla contains around 150-200 calories and 8-10 grams of protein per taco, depending on the ingredients and portion sizes. Using leaner meats or plant-based fillings can adjust both calorie and protein content.

Is a soft shell taco suitable for a keto or low-carb diet?

Traditional soft shell tacos made with flour tortillas are not keto-friendly due to their higher carbohydrate content (approximately 20-25 grams of carbs per tortilla). However, using low-carb tortillas or lettuce wraps as an alternative can make soft shell tacos compatible with a keto or low-carb diet.

What are the potential health benefits or concerns of eating soft shell tacos?

Soft shell tacos can be a balanced meal, providing protein, fiber, and various vitamins if filled with lean protein, vegetables, and whole-grain tortillas. However, concerns arise with high sodium levels in processed tortillas, cheese, and seasoned meats, which could be problematic for those monitoring salt intake.

What is the recommended portion size for soft shell tacos?

For an average adult, 2-3 soft shell tacos with balanced fillings (lean protein, vegetables, and minimal added fats) are a reasonable portion. This amount typically provides around 400-600 calories, depending on the specific ingredients used.

How do soft shell tacos compare to hard shell tacos in terms of nutrition?

Soft shell tacos are generally lower in calories and fat compared to hard shell tacos, as hard shells are often fried. For example, while a soft flour tortilla has 100-150 calories, a fried hard taco shell may contain 150-200 calories due to added oil. Soft shells are also more versatile for alternative diets, such as using whole-grain or gluten-free varieties.

Data Sources & Scientific References