Soft tacos

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		39.4 mg	13%
Sodium		946.4 mg	41%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	6.3 g	22%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		0 mcg	0%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		473.2 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

Source of Calories

Fat: 142 cal (34.9%)

Protein: 75 cal (18.6%)

Carbs: 189 cal (46.5%)

About Soft tacos

Soft tacos are a staple of Mexican cuisine, typically made using soft corn or flour tortillas filled with a variety of ingredients such as beans, meats, vegetables, and toppings like salsa, cheese, and avocado. The nutritional profile of soft tacos varies depending on the ingredients, but a standard taco with lean protein, fresh vegetables, and a corn tortilla contains balanced macronutrients, including protein, healthy fats, and carbohydrates. They are also a good source of dietary fiber, especially if made with whole-grain tortillas and plant-based fillings. Tacos are known for their versatility, making it easy to create versions that fit different dietary needs and preferences.

Health Benefits

• Rich in dietary fiber from vegetables and whole-grain tortillas, which can promote digestive health.
• Provides high-quality protein when filled with lean meats, tofu, or beans, supporting muscle repair and growth.
• Contains healthy fats, especially if avocado or olive oil-based toppings are included, supporting heart health.
• Offers a variety of vitamins and minerals, such as vitamin C from salsa and iron from black beans or beef fillings.
• Customizable to include antioxidant-rich ingredients like tomatoes, onions, and cilantro, which support immune health.

Dietary Considerations

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

Suitable for: Gluten-free (if using corn tortillas), vegetarian (if meat-free fillings are chosen), vegan (without dairy or meat-based ingredients)

Not suitable for: Low-carb diets (due to tortillas), nut-free diets (if nut-based ingredients are added)

Selection and Storage

Store tortillas in an airtight container or resealable bag at room temperature for 2-3 days, or in the refrigerator for up to a week. Prepared tacos should be consumed within 1-2 days if refrigerated.

Common Questions About Soft tacos Nutrition

How many calories and how much protein are in soft tacos?

The nutritional content of soft tacos depends on the ingredients used. A traditional soft taco with a 6-inch flour tortilla, beef, cheese, lettuce, and salsa contains about 200-250 calories and 10-12 grams of protein. Variations with grilled chicken or beans provide similar protein levels but may differ in caloric content.

Can I eat soft tacos on a keto or low-carb diet?

Standard soft tacos with flour tortillas are not ideal for a keto or low-carb diet because a single 6-inch tortilla contains around 20-25 grams of carbohydrates. However, keto-friendly options like almond flour or cheese-based tortillas can be used to significantly lower the carb count while maintaining flavor.

Are soft tacos healthy to eat regularly?

Soft tacos can be part of a healthy diet if prepared with nutrient-dense ingredients such as whole-grain or low-carb tortillas, lean proteins like grilled chicken or beans, and fresh vegetables. Be cautious of excess cheese, sour cream, or high-sodium fillings, as these can contribute to excess calorie and sodium intake.

What is the recommended serving size for soft tacos?

The recommended serving size typically depends on individual dietary needs. For most adults, 2-3 soft tacos with balanced fillings (protein, veggies, and healthy fats) are sufficient for a meal. Adjust portions if paired with side dishes or if the tacos are made with larger tortillas.

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

Soft tacos made with flour tortillas are usually lower in calories and fat compared to hard tacos, which are often fried. However, soft corn tortillas provide a healthier alternative with fewer calories (about 50-60 calories per tortilla) and more fiber than flour tortillas, offering better overall nutrition.

Data Sources & Scientific References