Are soft taco shells healthy? Unpacking the nutritional facts

October 19, 2025 •

4 min read

While the fillings are often the main focus, a taco's foundation—its shell—significantly impacts its overall nutritional value. A soft taco shell can be a healthy base for a nutritious meal, but its healthfulness depends heavily on the type of tortilla used (corn vs. flour) and the other ingredients in the taco.

Quick Summary

The healthiness of soft taco shells varies by type, with corn tortillas generally offering more fiber and fewer calories than their flour counterparts. Whole wheat tortillas are a better alternative to refined flour, providing more fiber and nutrients. To make tacos healthier overall, choose lean proteins, fresh vegetables, and mindful toppings.

Key Points

Choose Corn Over Flour: Corn tortillas are generally lower in calories, fat, and sodium, while being higher in fiber, making them a healthier base for soft tacos.
Opt for Whole Wheat: If you prefer flour tortillas, choose whole wheat varieties, which offer more fiber and nutrients than those made with refined white flour.
Avoid Fried Shells: Unlike soft shells, hard taco shells are typically fried, adding unnecessary fat and calories. Opting for soft shells is a better choice.
Read the Ingredients: For both corn and flour shells, read the label to avoid unnecessary additives, high sodium content, or blends that mix refined flour into 'whole grain' products.
Balance Your Fillings: The overall health of a taco depends on more than just the shell. Load up on lean protein, fresh vegetables, and healthier toppings to create a well-rounded meal.

Corn vs. Flour: A Nutritional Deep Dive

When it comes to soft tacos, the primary distinction is between corn and flour tortillas, each with its own nutritional profile. The choice can significantly alter the calorie, fiber, and sodium content of your meal, making it important for anyone following a mindful diet to understand the differences.

The Case for Corn Tortillas

Corn tortillas are often considered the healthier choice due to several key factors. They are naturally lower in fat, calories, and sodium compared to traditional flour tortillas. Because they are made from whole corn, they also contain more fiber, which is essential for digestive health and can help promote a feeling of fullness. For individuals with celiac disease or gluten sensitivities, 100% corn tortillas are a safe, gluten-free option.

Additionally, some varieties, like yellow or blue corn tortillas, offer extra nutritional benefits. Yellow corn contains beta-carotene, an antioxidant with health-protective properties, giving it a slight edge over white corn.

The Flour Tortilla Factor

While traditional flour tortillas are generally less healthy than corn due to their higher calorie, fat, and sodium content, they do offer some benefits and can be improved upon. Many brands enrich their refined flour tortillas with iron and B-vitamins, such as niacin, which the body needs for energy production. They also tend to be larger and more durable, which some people prefer for holding substantial fillings.

For those who prefer the taste and texture of flour tortillas, opting for a whole wheat variety is a smarter choice. Whole wheat tortillas contain more fiber and whole grains than their white flour counterparts, helping to regulate blood sugar and aid digestion. However, it's crucial to read the label, as not all 'whole wheat' options are created equal and may contain added ingredients.

Making Your Soft Tacos Healthier

Simply choosing the right shell is the first step, but a truly healthy taco is built with mindful fillings and toppings. Focusing on lean protein, nutrient-dense vegetables, and healthy fats will maximize your meal's benefits.

Select Lean Proteins: Replace fatty ground beef with grilled chicken, broiled fish, shrimp, or plant-based proteins like black beans, tofu, or lentils.
Embrace the Veggies: Load up on fresh, colorful vegetables like shredded lettuce, diced tomatoes, onions, bell peppers, and radishes. These add crucial fiber, vitamins, and minerals.
Choose Smart Toppings: Instead of piling on calorie-heavy toppings like excessive cheese and sour cream, use healthier alternatives. A dollop of Greek yogurt can stand in for sour cream, providing tang and protein. Homemade salsa or guacamole offers flavor and healthy fats from avocado.
Control Portion Sizes: Even with healthy ingredients, portion control is key. Corn tortillas are naturally smaller, providing built-in portion control. For larger flour tortillas, be mindful of how many you eat.

A Simple, Health-Conscious Soft Taco Recipe

Warm your shells: Gently heat whole wheat or corn tortillas in a dry skillet until warm and pliable.
Prepare the filling: Sauté lean ground turkey with homemade, low-sodium taco seasoning. Add black beans and corn near the end of cooking.
Assemble: Fill the warmed shells with the seasoned turkey and bean mixture.
Top it off: Add fresh toppings like shredded cabbage, diced tomatoes, cilantro, and a squeeze of lime juice. Add a spoonful of guacamole for healthy fats.

Nutritional Breakdown: Corn vs. Flour Tortillas


Feature	Corn Tortilla	Flour Tortilla (Refined)	Whole Wheat Flour Tortilla
Primary Ingredient	Masa Harina (treated corn)	Refined white flour	Whole wheat flour
Fiber	Higher content	Lower content	Significantly higher than refined flour
Calories	Lower per serving	Higher per serving	Similar to refined flour, but more nutrient-dense
Fat	Lower content	Higher content (often with shortening/lard)	Can be higher, depending on ingredients
Sodium	Lower content	Higher content	Varies, check the label
Gluten-Free	Yes (if 100% corn)	No	No

Conclusion: Making the Healthiest Choice

So, are soft taco shells healthy? Yes, they can be, but the answer depends on the type of shell and the overall construction of the taco. For the most nutritious option, soft corn tortillas are the best choice, offering more fiber and fewer calories, fat, and sodium than their refined flour counterparts. Whole wheat tortillas are an excellent alternative to refined flour, providing a heartier, more fiber-rich shell. Beyond the shell, the key is to fill your taco with lean protein and plenty of fresh vegetables, while being mindful of portion sizes and high-calorie toppings. By following these simple guidelines, you can enjoy delicious, healthy soft tacos as a regular part of a balanced diet.

Visit Consumer Reports to learn more about choosing healthy tortillas

Frequently Asked Questions

Corn tortillas are generally healthier than refined flour tortillas. They are lower in calories, fat, and sodium, and provide more dietary fiber. Additionally, corn tortillas are gluten-free.

Yes, whole wheat tortillas are a healthier alternative to white flour tortillas. They contain more fiber, vitamins, and minerals from the whole grain, and typically have a lower glycemic index.

To make tacos healthier, choose lean proteins like grilled chicken or fish, and fill them with plenty of fresh vegetables such as lettuce, tomatoes, and onions. Use healthier toppings like homemade salsa or Greek yogurt instead of sour cream and excess cheese.

Not necessarily. Many colored tortillas, like spinach or red pepper wraps, contain only a small amount of vegetable powder for coloring and are still primarily made from refined flour. It's best to check the ingredients and opt for whole grain varieties instead.

Yes, tacos can be a part of a weight-loss diet by controlling portion sizes and using healthier ingredients. Opt for corn or whole wheat tortillas, lean protein fillings, and lots of vegetables, while minimizing high-calorie toppings.

Authentic street tacos are typically made with small corn tortillas, which are a healthier soft shell option. They are also often filled with simple, fresh ingredients, making them a nutritious choice.

To create a crispy taco shell without the added fat and calories, it is healthier to bake corn tortillas in the oven rather than deep-frying them.