Veggie taco

Lunch

Item Rating: 77/100

1 serving (150 grams) contains 200 calories, 7.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		9.6 g	12%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		640.0 mg	27%
Total Carbohydrates		48 g	17%
	Dietary Fiber	8.0 g	28%
	Sugars	4.8 g
protein		11.2 g	22%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		3.2 mg	17%
Potassium		480 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: 86 cal (26.7%)

Protein: 44 cal (13.9%)

Carbs: 192 cal (59.4%)

About Veggie taco

Veggie tacos are a plant-based variation of the traditional Mexican taco, which consists of a soft or hard tortilla filled with vegetables, beans, and various spices. Originating in Mexican cuisine, tacos have become a globally popular dish due to their versatility and vibrant flavors. A typical veggie taco may include ingredients like black beans, bell peppers, onions, tomatoes, lettuce, avocado, and a seasoning blend. Veggie tacos are generally nutrient-dense, low in saturated fat, and high in dietary fiber, vitamins like vitamin C (from bell peppers), vitamin A (from leafy greens), and essential minerals like potassium. Depending on the filling, they can also provide plant-based proteins and healthy fats, making them a wholesome and well-rounded meal option.

Health Benefits

• High in dietary fiber from vegetables and beans, which supports digestive health and may lower cholesterol levels.
• Rich in vitamin C, particularly from bell peppers and tomatoes, which boosts the immune system and enhances skin health.
• Contains potassium from ingredients like avocado and beans, which helps maintain healthy blood pressure and muscle function.

Dietary Considerations

Allergens: Contains gluten (if tortillas are not gluten-free), soy (if tofu or certain sauces are used)

Suitable for: Vegetarian, vegan diets (when using plant-based tortillas and no dairy), diets that require high fiber meals

Not suitable for: Gluten-free diets (unless a gluten-free tortilla is used), soy-free diets if soy ingredients are included

Selection and Storage

Store prepared veggie taco fillings (like cooked beans and sautéed vegetables) in airtight containers in the refrigerator for up to 3 days. Assemble tacos just before serving to avoid soggy tortillas.

Common Questions About Veggie taco Nutrition

How many calories and nutrients are in a veggie taco?

A typical veggie taco contains around 150-250 calories depending on ingredients like tortillas, beans, and vegetables. It is usually rich in fiber (5-8 grams) due to beans and veggies and offers 5-8 grams of protein primarily from legumes or tofu.

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

Veggie tacos can be modified for a keto or low-carb diet by using low-carb tortillas or lettuce wraps instead of traditional corn or flour tortillas. Limiting beans and focusing on high-fat toppings like avocado and cheese can help make them compatible with keto.

Are veggie tacos healthy?

Veggie tacos are generally healthy as they provide essential nutrients, vitamins, and fiber from vegetables and legumes. However, they can be high in sodium if using pre-seasoned ingredients or store-bought sauces, so opting for homemade or low-sodium versions is recommended.

What is a recommended portion size for veggie tacos?

Two veggie tacos are typically considered a healthy portion for an average adult, offering a balanced amount of calories, protein, and fiber when combined with a side of salad or fruit.

How do veggie tacos compare to meat tacos in terms of nutrition?

Veggie tacos are generally lower in saturated fat and calories compared to meat tacos, especially those made with beef or pork. They also contain more fiber and a range of vitamins, depending on the vegetables used, making them a lighter and nutrient-dense alternative.

Data Sources & Scientific References