Taco shells

Grain

Item Rating: 70/100

1 serving (50 grams) contains 200 calories, 3.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		952.4
% Daily Value*
Total Fat		38.1 g	48%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		714.3 mg	31%
Total Carbohydrates		142.9 g	51%
	Dietary Fiber	9.5 g	33%
	Sugars	0 g
protein		14.3 g	28%
Vitamin D		0 mcg	0%
Calcium		95.2 mg	7%
Iron		4.8 mg	26%
Potassium		238.1 mg	5%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 342 cal (35.3%)

Protein: 57 cal (5.9%)

Carbs: 571 cal (58.8%)

About Taco shells

Taco shells are a staple in Mexican cuisine and are traditionally made from ground corn (masa harina) or wheat flour, shaped into a U-shape, and either baked or fried for crispiness. They serve as a vessel for various fillings, including vegetables, beans, meats, and cheese. Nutritionally, taco shells vary depending on whether they are made from corn or wheat. Corn taco shells are typically gluten-free and provide about 50-60 calories per shell, 2 grams of fiber, and some essential micronutrients such as magnesium and B vitamins. Flour taco shells, on the other hand, generally provide more carbohydrates and calories. Both types contain low amounts of fat if not fried. While versatile, taco shells should be complemented with nutrient-dense fillings for a balanced meal.

Health Benefits

• Corn taco shells provide magnesium, essential for muscle function and bone health.
• Rich in carbohydrates, taco shells can act as a quick energy source, ideal for physically active individuals.
• Corn-based shells offer dietary fiber, which supports digestive health and can help manage cholesterol levels.

Dietary Considerations

Allergens: Contains corn, wheat (for flour-based shells)

Suitable for: Gluten-free (if made from corn), vegetarian, vegan

Not suitable for: Gluten-free (if made from wheat), corn allergies

Selection and Storage

Keep taco shells in a cool, dry place in an airtight container. To maintain crispness, store away from moisture and consume by the best-before date.

Common Questions About Taco shells Nutrition

Are taco shells high in calories?

The calorie content of taco shells varies depending on the type. Standard corn taco shells contain around 60-70 calories per shell, while flour taco shells may range from 80-100 calories per shell. Choosing smaller shells or whole-grain versions can help reduce calorie intake.

Can I eat taco shells on a keto diet?

Traditional taco shells made from corn or flour are not keto-friendly due to their high carbohydrate content, typically ranging from 10-15 grams of carbs per shell. However, low-carb alternatives such as shells made from almond flour or cheese are available and fit within a keto diet.

Are taco shells vegan?

Most plain corn and flour taco shells are vegan as they are typically made from plant-based ingredients like maize or wheat, oil, and salt. However, some flavored or specialty versions may contain animal-derived ingredients such as butter or lard, so checking the label is important.

How many taco shells should I eat in one serving?

A typical serving size for taco shells is usually 2-3 shells, depending on your dietary goals and the shell size. Standard shells combined with fillings like lean protein and vegetables can provide a balanced meal without excessive calories or carbs.

How do taco shells compare to tortillas in terms of nutrition?

Taco shells and tortillas differ significantly in texture and nutritional content. Hard taco shells tend to be lower in fat but higher in sodium compared to tortillas. Flour tortillas often have more calories and carbs, while corn tortillas are lower in both and may be a better option for a more nutrient-dense choice.

Data Sources & Scientific References