Taquitos

Snack

Item Rating: 68/100

1 serving (85 grams) contains 200 calories, 7.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		555.6
% Daily Value*
Total Fat		27.8 g	35%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		41.7 mg	13%
Sodium		833.3 mg	36%
Total Carbohydrates		55.6 g	20%
	Dietary Fiber	5.6 g	20%
	Sugars	2.8 g
protein		19.4 g	38%
Vitamin D		0 mcg	0%
Calcium		138.9 mg	10%
Iron		2.8 mg	15%
Potassium		416.7 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

🍯 Low sugar

Source of Calories

Fat: 250 cal (45.5%)

Protein: 77 cal (14.1%)

Carbs: 222 cal (40.4%)

About Taquitos

Taquitos, also known as flautas, are a traditional Mexican dish consisting of small rolled tortillas filled with various ingredients, typically shredded meat, beans, or cheese. They are then fried or baked until crispy. Originating from Mexico, taquitos are popular in both Mexican and Tex-Mex cuisines and often served with toppings like guacamole, sour cream, or salsa. Nutritionally, taquitos provide a balance of macronutrients, with an average serving offering approximately 235 calories, 8 grams of protein, 23 grams of carbohydrates, and 12 grams of fat. They also contain small amounts of dietary fiber, calcium, and iron, though they should be consumed in moderation due to their fat content when fried.

Health Benefits

• Good source of protein (8.2g per serving) to support muscle growth and repair.
• Provides dietary fiber (2.3g per serving) for improved digestive health.
• Contains iron (1.2mg per serving), which supports oxygen transport in the blood.

Dietary Considerations

Allergens: Contains wheat (if using flour tortillas), dairy (if cheese or sour cream is included), soy (depending on oil used for frying)

Suitable for: High-protein diets, non-vegetarian and vegetarian diets (if plant-based fillings are used)

Not suitable for: Gluten-free diets (unless corn tortillas are used), vegan diets (if using meat, cheese, or animal-based toppings)

Selection and Storage

Store prepared and cooked taquitos in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to preserve crispiness.

Common Questions About Taquitos Nutrition

Are taquitos high in protein?

Taquitos contain a moderate amount of protein, with approximately 8.2 grams per serving (about 100 grams). While they can contribute to your daily protein intake, they are not considered a high-protein food compared to options like chicken breast or legumes.

Can I eat taquitos on a keto diet?

Taquitos are typically not suitable for a keto diet, as a 100-gram serving contains 23.5 grams of carbohydrates, which is too high for standard keto guidelines. Keto-friendly alternatives may use low-carb tortillas or cheese-based wraps instead.

Are taquitos healthy to eat?

Taquitos can be enjoyed as part of a balanced diet, but they are relatively high in calories (235 per serving) and sodium (352 mg), which could contribute to excessive calorie or sodium intake if eaten in large quantities. Opt for baked taquitos or ones with healthier fillings to reduce concerns about fats and processed ingredients.

How many taquitos should I eat per serving?

A typical serving of taquitos is around two or three pieces, depending on their size, equating to about 100-150 grams. Portion control is important, as they are calorie-dense and can quickly add up if consumed excessively.

Are taquitos better than tacos for a snack?

Compared to tacos, taquitos are smaller, typically fried, and often higher in calories and fat per serving. Tacos, especially when made with fresh veggies and lean proteins, can be a healthier option due to lower fat content and a wider range of fresh ingredients.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services & U.S. Department of Agriculture

   Offers guidance on dietary patterns and mentions food types like taquitos within broader processed food contexts.

   View source →
2. Processed and Prepared Foods in Dietary Choices

   Harvard T.H. Chan School of Public Health

   Discusses processed foods like taquitos and their role in modern diets.

   View source →
3. Calorie and Nutrient Content of Ready-To-Eat Frozen Foods

   Journal of Nutrition

   Analyzes frozen prepared foods, including taquitos, for their caloric value and key nutrients.

   View source →