1 serving (300 grams) contains 450 calories, 20.0 grams of protein, 25.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 25% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 32.0 mg | 10% | |
| Sodium | 640.0 mg | 27% | |
| Total Carbohydrates | 24 g | 8% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 4.0 g | ||
| protein | 16.0 g | 32% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 400.0 mg | 8% | |
* 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
Source of Calories
About Taco salad
Taco salad is a popular dish with origins in Tex-Mex cuisine, featuring common elements like seasoned ground beef, lettuce, tomatoes, cheese, and a variety of optional ingredients such as beans, avocado, and tortilla chips. It combines the flavors of a traditional taco in a deconstructed, salad-style format. Nutritionally, taco salad can be balanced, providing a mix of protein, fiber, healthy fats, and carbohydrates based on the ingredients used. For instance, incorporating lean protein sources and fresh vegetables makes it a nutrient-dense option rich in vitamins A, C, and potassium, while toppings like cheese and sour cream might increase its calorie and fat content significantly.
Health Benefits
- High in protein from ingredients like lean ground beef or chicken, which supports muscle repair and overall cell function.
- Rich in dietary fiber from beans and vegetables, which aids digestion and promotes a healthy gut microbiome.
- Contains vitamin C from fresh vegetables like tomatoes and peppers, which supports immune health and skin repair.
Dietary Considerations
Selection and Storage
Store salad components separately to avoid sogginess. Keep fresh vegetables and protein sources in airtight containers in the refrigerator, and only assemble the salad right before serving.
Common Questions About Taco salad Nutrition
How many calories and how much protein are in a taco salad?
The calorie and protein content in a taco salad can vary depending on the ingredients. A typical taco salad with ground beef, cheese, sour cream, and a fried tortilla shell can have around 500-800 calories and 20-25 grams of protein per serving. Opting for grilled chicken, skipping the tortilla shell, or using lighter toppings can significantly reduce the calorie count while maintaining high protein levels.
Is taco salad compatible with a keto diet?
Yes, a taco salad can be made keto-friendly by eliminating high-carb ingredients like the tortilla shell, beans, or sugary dressings. Focus on low-carb ingredients such as leafy greens, avocado, cheese, meat (ground beef, chicken, or pork), and a creamy or oil-based dressing. Ensure the net carb count stays within your daily keto target.
Is taco salad considered healthy?
A taco salad can be a healthy meal depending on how it's prepared. Loaded with lean protein, fresh vegetables, and healthy fats like avocado, it provides essential vitamins, minerals, and fiber. However, adding fried tortilla shells, excessive cheese, or high-calorie dressings can turn it into a less nutritious option. Moderation and healthier ingredient choices are key.
What is a recommended portion size for taco salad?
A recommended portion size for a well-balanced taco salad is around 2-3 cups, which includes a mix of vegetables, about 3-4 ounces of protein (such as beef or chicken), and 1-2 tablespoons of dressing or toppings like cheese. Adjust portion sizes for sides like tortilla chips or shells to keep overall calorie intake in check.
How does taco salad compare to a regular taco?
Taco salad generally has more vegetables and can be lighter than regular tacos, especially if you skip the fried tortilla shell. However, regular tacos typically offer better portion control since they come pre-assembled with specific fillings. For a healthier option, both can be customized by using lean proteins, whole grain tortillas (or none), and lighter toppings.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and U.S. Department of AgricultureGuidelines emphasizing nutrient-dense food combinations, highlighting the importance of balanced meals like taco salad.
- Sodium content of Mexican-style foodAmerican Journal of Clinical NutritionResearch on sodium levels in Mexican-style meals like taco salad and their impact on health.
- Healthy Eating Research: Combining lean proteins and vegetables in meal planningHarvard T.H. Chan School of Public HealthResearch discussing nutrient-dense meals like taco salad as part of balanced dietary patterns.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
