Are al pastor tacos unhealthy? The definitive nutritional breakdown

December 14, 2025 •

3 min read

According to a study from the Universidad de las Américas Puebla, five traditional tacos al pastor can have more nutritional value than a standard fiber bar. But this surprising fact raises the question: are al pastor tacos unhealthy in reality? The answer depends heavily on the preparation, ingredients, and portion size, and a closer look at the nutritional details reveals a balanced profile with potential pitfalls.

Quick Summary

An in-depth look at al pastor tacos reveals a food with a variable nutritional profile. While protein-rich, factors like preparation method, toppings, and portion size significantly impact calorie, fat, and sodium content. Making healthier choices is possible with simple adjustments.

Key Points

Nutritional Variability: The healthiness of al pastor tacos heavily depends on the preparation method, ingredients used, and portion size, not the dish itself.
Protein Source: Pork is rich in protein and B vitamins, contributing positively to muscle maintenance and energy.
Potential for High Fat and Sodium: Traditional pork shoulder cuts and some restaurant preparation methods can increase fat and sodium content, impacting overall healthiness.
Healthier Alternatives: Choosing leaner meats, controlling portions, and adding extra fresh veggies are simple ways to make al pastor tacos a healthier meal.
Home Cooking Control: Making al pastor at home gives you full control over ingredients and preparation, allowing for healthier marinades and cooking methods.
Comparison to Snacks: Studies have shown that a meal of traditional tacos al pastor can be healthier than certain fiber or granola bars.
Beneficial Toppings: Fresh ingredients like pineapple, cilantro, and onion provide essential vitamins, minerals, and antioxidants.

A Balanced Look at Al Pastor Nutrition

Unlike many junk foods, traditional tacos al pastor are not inherently bad for you and can offer several nutritional benefits. The core ingredients—marinated pork, corn tortillas, and fresh toppings—provide a good mix of protein, carbohydrates, and vitamins. The key to understanding their healthfulness lies in examining each component and how it's prepared.

The Health Pros of Tacos Al Pastor

Protein-rich pork: Pork is an excellent source of high-quality protein, which is essential for building and repairing muscle mass. It also provides important B vitamins, such as B6 and B12, which aid in energy conversion and cognitive function.
Nutrient-dense toppings: Traditional toppings like cilantro, onion, and pineapple are packed with vitamins and minerals. Pineapple, for instance, adds a dose of vitamin C and has diuretic effects. The chiles in the marinade also contain vitamins.
Corn tortillas: Unlike flour tortillas, corn tortillas are generally lower in calories and sodium and provide dietary fiber and calcium, which are important for bone health.
Antioxidants from marinade: The achiote paste and dried chiles used in the marinade are sources of antioxidants, which can help protect the body from cell damage.

The Health Cons of Tacos Al Pastor

Pork shoulder fat content: While delicious, the traditional use of pork shoulder means the meat can be high in saturated fat. This can increase the taco's overall calorie and fat content significantly.
Added fats in preparation: The cooking process, especially in some restaurants, might involve frying the chopped meat, adding extra calories and unhealthy fats.
Sodium levels: The marinade and any added seasonings can contribute to high sodium levels. This is a concern for individuals with high blood pressure.
Carbohydrates from excess tortillas: While corn tortillas are a better choice, overindulging in multiple tacos can lead to excessive carbohydrate intake, especially if other carb-heavy sides are included.

Making Al Pastor Tacos a Healthier Meal

If you're concerned about the nutritional profile, there are simple ways to enjoy al pastor tacos without the guilt. By making a few tweaks, you can significantly improve the health benefits of this Mexican classic.

How to Adapt for a Healthier Diet

Choose a leaner cut of pork: Instead of pork shoulder, opt for leaner cuts like pork tenderloin or loin to reduce fat and calorie content. You can also use other protein sources like chicken or ground turkey.
Control portion sizes: Limit yourself to a reasonable number of tacos, such as two or three, to avoid overeating.
Load up on fresh vegetables: Increase the vitamin and fiber content by adding more fresh toppings. Consider extra cilantro, diced onion, and even a fresh, spicy salsa.
Use homemade marinades: Preparing your own marinade allows you to control the amount of salt and sugar, which is often higher in pre-made versions.
Grill instead of fry: If cooking at home, grilling the meat with pineapple chunks is a healthier alternative to frying and enhances the classic flavor profile.

Traditional Al Pastor vs. Restaurant Preparation

The way al pastor is prepared can drastically change its nutritional value. Traditional methods, though sometimes using fatty cuts, involve slow-roasting on a vertical spit, which allows fat to drip away. Restaurant versions often adapt this process, sometimes forgoing the spit entirely.


Aspect	Traditional Al Pastor	Restaurant-Adapted Al Pastor
Meat Preparation	Slow-cooked on a vertical rotisserie (`trompo`), often from a fatty pork shoulder cut.	Often pan-fried in chopped form, increasing added fat content.
Fat Content	Higher fat from the traditional cut, but fat drips away during slow cooking.	Highly variable, often with more saturated fat due to frying methods.
Sodium Content	Varies depending on marinade, but home versions can control this.	Can be high due to pre-made marinades and commercial seasonings.
Carbohydrates	Primarily from corn tortillas, which are a good source of fiber.	Potentially higher due to more tortillas or less-healthy preparation.

Conclusion: A Matter of Balance and Choice

So, are al pastor tacos unhealthy? The verdict is that they are not inherently so, but their nutritional impact depends on how they are made and consumed. By understanding the core components and making mindful choices—like opting for leaner cuts, controlling portion sizes, and focusing on fresh toppings—you can enjoy this iconic Mexican dish as a flavorful and balanced part of your diet. It’s a classic example of how a street food can be a nutritious option with the right approach.

Frequently Asked Questions

The calorie count for al pastor tacos varies significantly. A single taco can range from under 150 calories to over 200, depending on the cut of pork, added fat from cooking, and toppings like cheese or crema.

For a healthier version, opt for a leaner cut of pork like tenderloin, use corn tortillas instead of flour, and load up on fresh toppings like extra onion, cilantro, and pineapple. Grilling or roasting at home is also a better option than frying.

The fat content depends on the cut of pork. While fattier cuts like pork shoulder are traditionally used, they can be high in saturated fat. Choosing leaner pork and allowing fat to render off during cooking can minimize the unhealthy fats.

Al pastor is traditionally made with pork shoulder, which is known for its fat marbling that keeps the meat moist and flavorful. It is marinated and slow-cooked on a vertical spit, or 'trompo'.

Yes, you can adapt al pastor for a low-carb diet by skipping the tortillas and serving the meat in a bowl or over a bed of lettuce with all the traditional toppings. This provides a high-protein, flavorful meal.

Yes, the pineapple traditionally served with al pastor contains vitamin C and other minerals. It also provides a tangy balance to the savory pork and has natural digestive enzymes.

Some studies, like one from the Universidad de las Américas Puebla, have concluded that certain traditional tacos can be healthier than processed snack foods like fiber bars because they offer a better balance of protein, carbs, and fresh ingredients.