Taco Bell Soft Taco Supreme Beef to Bean
Taco Bell may non be one of the most popular fast food bondage in the United States, but that doesn't hateful it's lacking a following. The first location of the quick-service concatenation serving Mexican-inspired cuisine opened its doors in 1962, and since then, it'due south grown to more than 7,000 locations and 350 franchises beyond the world. But how does Taco Bong's nutrition stack up?
Well, the honey fast food identify got attending this year for the launch of a examination run on an all-new vegetarian menu in select locations across the U.S. Simply for those who have long loved the original tacos and burritos, nosotros analyzed which menu items are the worst offenders calorically and nutritionally, as well as the ones that won't wipe out your entire day'south worth of calories and sodium. We asked Natalie Rizzo, MS, RD, and author of The No-Brainer Nutrition Guide For Every Runner to handpick what she thought was some of the best and worst menu items at Taco Bong.
Hither is our breakdown of the best and worst Taco Bell menu items, based on nutrition.
Tacos
520 calories, 29 g fat (11 g saturated fatty, one thousand trans fat), 870 mg sodium, 43 g carbs (5 chiliad fiber, 4 g carbohydrate), twenty m poly peptide
If yous abide past a ii,000-calorie-per-day nutrition, and so you lot'll discover this single taco eats up a fiddling over 25 percent of your daily calories and half of a day's worth of saturated fat. According to the Cleveland Clinic, no more than 10 percentage of your daily calories, or 22 grams, should be allotted to saturated fat. Nosotros know it's difficult to resist ordering a side, particularly when you're but getting one taco, so keep that in heed before you ask for a plate of cheesy nachos to get with this single taco.
340 calories, 15 g fat (6 one thousand saturated fatty, 0 g trans fat), 730 mg sodium, 39 1000 carbs (7 m cobweb, ii one thousand sugar), xiii g protein
Similar to the cheesy gordita crisis, this taco has two layers. Information technology's a soft taco filled with refried beans that encompasses a hardshell taco filled with beef, sour cream, and cheese. Rizzo says that y'all'll desire to avoid ordering this taco if you want to have more than i.
"It'south 340 calories, which isn't terrible compared to other fast food, just the 730 milligrams of sodium [equals] nearly 30 per centum of what you lot should take in a day. Considering most people probably accept more one taco, I wouldn't suggest choosing one that is this rich in sodium," she says.
350 calories, 18 k fat (five g saturated fat, 0 chiliad trans fatty), 560 mg sodium, 33 yard carbs (4 g fiber, 3 1000 sugar), thirteen thousand protein
This is the other taco yous should only have in moderation, simply because it's one of the more caloric and high in sodium options on the menu. On a positive note though, this taco offers thirteen grams of protein, and then maybe you'll only need i to satisfy those lunchtime cravings.
170 calories, 8 g fat (iii g saturated fat, 0 g trans fat), 450 mg sodium, 16 1000 carbs (1 grand fiber, 1 g saccharide), 10 g protein
The chicken soft taco is a dietitian-approved menu item. Rizzo prefers this taco over the residual because of its simplistic ingredients: soft tortilla, shredded chicken, lettuce, and shredded cheese.
"This taco volition fill up y'all up with lean protein without likewise many calories," she says. For under 200 calories, you go ten grams of satiating protein and it but 450 milligrams of sodium—considerably less than the cheesy gordita crisis and the double decker. For perspective, you should only consume a maximum of 2,300 milligrams of sodium each twenty-four hours to maintain good eye health.
170 calories, 9 m fat (three.5 thousand saturated fat, 0 m trans fatty), 310 mg sodium, 13 g carbs (3 1000 cobweb, 0 g sugar), 8 yard protein
This taco is essentially the same every bit the soft taco, with the exception of a harder tortilla and ground beef instead of chicken. Comprising of simply 310 milligrams of sodium, don't be agape to order two!
160 calories, 9 k fatty (3.5 g saturated fat, 0 g trans fatty), 360 mg sodium, 13 yard carbs (3 k cobweb, 1 g sugar), viii thou protein
If you lot similar Doritos in chip form, then yous'll probable beloved information technology this crunchy taco shell grade, likewise. In fact, did y'all know that ane of the master reasons people love fries is because of the sound it makes equally you munch? Peradventure that's why people tin't resist just ordering one of these tacos.
Burritos
870 calories, 40 m fatty (14 g saturated fat, 1 thousand trans fatty), 2,140 mg sodium, 97 g carbs (xiii g fiber, 6 g carbohydrate), 32 g protein
"Anything with XXL in the proper name is probably a giveaway that it's more than than you need to swallow in one meal," says Rizzo.
Stuffed with basis beef, rice, avocado ranch sauce, guacamole, cheese, sour cream, and beans, it's no wonder this burrito clocks in at nearly 900 calories and merely under 100 grams of carbs.
"It also has fourteen grams of saturated fat and two,140 milligrams of sodium, which is just a lilliputian less than yous need to swallow in an unabridged twenty-four hour period," she adds.
We suggest you skip all of the variations of this menu particular at Taco Bell, from the beefiness version to the chicken and steak varieties too.
650 calories, 33 g fat (12 g saturated fat, 0.five g trans fat), 1,390 mg sodium, 68 g carbs (5 g cobweb, 5 g sugar), 21 g protein
If we're being entirely honest, this burrito looks incredibly delicious, especially with that layer of cheese that coats the inner layer of beefiness, rice, and chipotle sauce. Rizzo says that this quesadilla-turned-burrito should not exist high on your listing of top orders though.
"The calories are a petty higher than I would advise in one meal, but the saturated fatty and sodium are definitely also loftier for one burrito," she explains.
500 calories, 19 1000 fat (vii 1000 saturated fatty, 0 g trans fat), ane,280 mg sodium, 64 g carbs (8 g cobweb, 5 thousand carbohydrate), nineteen g protein
What exactly is in this five-layer burrito? Nacho cheese, seasoned beef, beans, shredded cheese, and sour cream. With that lineup of ingredients, it's no wonder this menu item made the naughty listing. Opt for one of the healthier burritos below instead to avoid feeling sluggish midday.
400 calories, 15 g fat (6 one thousand saturated fat, 0 g trans fat), 1,140 mg sodium, 52 m carbs (8 chiliad cobweb, 4 thousand sugar), 17 k protein
The beef burrito supreme is probable one of the well-nigh quintessential menu items at Taco Bell. Inside this flour tortilla, you'll notice crumbles of seasoned ground beef, a dollop of refried beans, bits of chopped onion, shredded cheese, and diced tomato. While this card particular is not near as unhealthy equally some of the others, there are healthier options available. The sodium content is still very high for a menu item that only clocks in at 400 calories.
430 calories, 17 g fat (iii.5 g saturated fatty, 0 thousand trans fat), 910 mg sodium, 57 yard carbs (half dozen g cobweb, 4 chiliad sugar), 11 chiliad poly peptide
For all of the vegetarians out there, this happens to be 1 of the better choices on the card. While it has more calories than the burrito supreme, this bean and cheese burrito actually contains less saturated fat and less sodium, which means information technology's less taxing on your heart. Just in that location'due south a way to cut the sodium and fatty content downwardly fifty-fifty further. If you take out the creamy jalapeño sauce out of the mix, y'all cut seventy calories, seven grams of full fat, 50 milligrams of sodium, and 1 gram of saturated fatty.
340 calories, 16 g fat (iv.5 g saturated fat, 0 thou trans fat), 770 mg sodium, 36 g carbs (two g cobweb, 3 g sugar), eight g protein
"A simple burrito of chicken, sour cream, and chipotle sauce offers lean protein and one of the least amounts of sodium of any burrito," says Rizzo.
The dietitian notes that while 770 milligrams is still relatively loftier, it's nevertheless lower than most of the other burrito options offered at this pop fast food spot.
390 calories, eleven g fat (4 g saturated fat, 0 1000 trans fat), 1,020 mg sodium, lx one thousand carbs (viii grand fiber, 2 g sugar), 13 thou protein
Full disclosure: This bean burrito is very loftier in sodium for the amount that you get. However, if you're vegetarian, this is a smashing way to become the protein yous need. Together, the blackness beans and cheese allow this burrito to pack thirteen grams of poly peptide. Limit yourself to but one and so you don't consume also much sodium in one sitting—eating two of these would most amount to the recommended daily allowance of 2,300 milligrams.
340 calories, 13 g fat (3 thousand saturated fat, 0 g trans fat), 780 mg sodium, 50 k carbs (3 g fiber, 3 chiliad sugar), 8 m protein
Who doesn't dear cheesy potatoes? Pack this into a tortilla, and you lot've got a side dish that you lot can nosh on while on the go! While this burrito contains less sodium than the black edible bean one, it only offers 8 grams of protein for about the aforementioned amount of calories. The more poly peptide, the more filling a dish volition exist and the less you'll want to eat in 1 sitting.
Specialty Items & Bowls
760 calories, 39 1000 fat (10 g saturated fatty, 1 g trans fat), ane,330 mg sodium, 78 1000 carbs (11 g fiber, 7 g sugar), 26 g protein
A salad that costs you nearly 800 calories? While this may seem counterproductive, note that this isn't a bed of spinach with lean protein and vinaigrette drizzled on top. This "salad" is in a league of its own.
"Believe it or not, the thing I would stay abroad from is the taco salad. It'southward non really a salad, with beefiness, beans, fried tortilla strips, rice, sour cream, cheese, and just a hint of lettuce. It comes in at 760 calories [with] 1,330 milligrams of sodium and 10 grams of saturated fatty. Don't autumn for the name 'salad' and order something else," says Rizzo.
510 calories, 28 one thousand fat (12 grand saturated fat, 0.five g trans fat), one,220 mg sodium, 38 g carbs (3 g fiber, 2 g sugar), 29 g protein
While nosotros capeesh the 29 grams of protein in this meal, we aren't a fan of the more than than 1,200 milligrams of sodium that it packs. For perspective, this quesadilla has as much sodium as 108 Lay's potato chips. Imagine how thirsty y'all would feel after munching on those, and that's likely how you'll experience later on eating one of these quesadillas for lunch.
540 calories, xxx thou fat (viii grand saturated fat, 0.5 g trans fat), 990 mg sodium, 49 g carbs (vii g fiber, 3 g saccharide), twenty g protein
Taco Bell's Mexican Pizza besides ranks as 1 of the unhealthier specialty options. While the pizza form looks cute, it doesn't provide any nutritional value other than protein. Skip out on this "pizza" and opt for one of the healthier items below!
500 calories, 20 grand fat (six k saturated fat, 0 grand trans fat), 1,230 mg sodium, 54 g carbs (8 k fiber, ii m sugar), 27 g protein
At present we're talking. This bowl is chock-full of healthy fats, primarily from the guacamole.
"I like this detail considering it'south 500 calories and has 27 grams of lean protein, and so information technology will fill up you upwardly without overloading you on calories. It has healthy items, like craven, beans, guacamole, lettuce, and tomato," says Rizzo. "The sodium is rather high at 1,230 milligrams, so I would ask to omit the cheese and put the sauces on the side."
210 calories, 11 g fat (4 g saturated fatty, 0 g trans fatty), 540 mg sodium, 17 g carbs (3 g cobweb, i thou saccharide), nine g poly peptide
If yous withal want that quesadilla simply don't want to sacrifice 500 calories and more a half day'due south worth of sodium, consider ordering this item. You slash the sodium by more half, and you yet get 9 grams of protein for only 210 calories. Order this to go, and so pair it with slices of reddish bell pepper and broccoli with hummus at home for boosted protein and a serving (or two) of veggies.
210 calories, 10 g fat (3 g saturated fat, 0 g trans fat), 440 mg sodium, 22 m carbs (5 g fiber, two g sugar), 6 yard protein
If you're looking for something on the lighter side, the Spicy Tostada is another good option with less than 500 milligrams of sodium.
Nachos & Sides
710 calories, forty thousand fatty (6 g saturated fat, 0 g trans fat), i,440 mg sodium, 73 thou carbs (10 chiliad fiber, iv k saccharide), 13 1000 poly peptide
Nacho fries? Rizzo says this is the worst nacho combination y'all could order at Taco Bong, which shouldn't come up as a surprise seeing equally the "nachos" here are actually French fries.
"Nachos are usually considered a side dish, then I would avoid eating this many calories every bit a side to your meal," says Rizzo.
Not but does this side dish incorporate more calories than iv crunchy tacos, but it too packs a whopping 1,440 milligrams of sodium, which is nearly two-thirds of your recommended daily allotment of sodium.
750 calories, 38 yard fat (6 m saturated fatty, 0 thou trans fat), 1,310 mg sodium, 85 g carbs (xiii g fiber, five g sugar), xix g protein
Merely as bad equally the French fry version of the BellGrande is the i with actual nachos. Merely at least with this card detail, you salve most 100 milligrams of sodium and get 6 grams more protein. Still, if you're ordering this every bit a side, consider splitting this amongst two others to cut dorsum on carbs, sodium, and calories.
440 calories, 23 g fat (4.5 grand saturated fat, 0 g trans fat), 850 mg sodium, 46 g carbs (eight chiliad fiber, 3 g sugar), 12 g protein
If you're going to splurge, choose the nachos supreme because you save 300 calories, at least fifteen grams of fat, and a good portion of sodium. Over again, don't shy abroad from splitting this with at least one other friend!
190 calories, 4 grand fat (0 g saturated fat, 0 m trans fat), 390 mg sodium, 35 g carbs (half-dozen thousand fiber, 0 m sugar), 5 1000 poly peptide
The healthiest side you can society at Taco Bell is this small bowl of black beans and rice. This dish is also vegan-friendly and so those who follow that lifestyle tin can enjoy this side dish with a bean burrito—minus the sour cream and cheese.
230 calories, 14 yard fat (1.5 one thousand saturated fat, 0 k trans fat), 310 mg sodium, 23 grand carbs (iv thousand fiber, 0 g sugar), 3 g protein
"Although this item is a lilliputian higher in calories than the chips and salsa, I like that information technology has healthy fats from avocado," says Rizzo. "You'll become about 230 calories and 310 milligrams of sodium, but the healthy fats will help keep you lot total."
180 calories, ix one thousand fat (v m saturated fatty, 0 g trans fatty), 430 mg sodium, 15 one thousand carbs (ii g fiber, 0 thou carbohydrate), 9 thou protein
If yous're in the mood for a snack, the cheesy ringlet up is a great way to get some protein and for minimal calories.
Source: https://www.eatthis.com/taco-bell-menu-items-best-worst/
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