Are Taco Shells Healthy to Eat? A Guide to Making a Healthier Taco Night

October 29, 2025 •

4 min read

Fried taco shells can more than double the calories of a soft corn tortilla, according to nutritional data. The question of are taco shells healthy to eat? depends significantly on the type of shell you choose and how it's prepared, moving the dial on your favorite meal from indulgent to nutritious.

Quick Summary

The healthiness of taco shells depends on the ingredients and cooking method. Hard, fried shells are typically higher in calories, fat, and sodium than their softer counterparts. Homemade and whole-grain options offer superior nutritional profiles, with corn shells being a strong, naturally gluten-free choice.

Key Points

Choose Corn Over Flour: Corn tortillas are generally a healthier option, offering more fiber, whole grains, and fewer calories and fat than traditional refined flour tortillas.
Bake, Don't Fry: Avoid deep-fried hard shells, which are high in calories and fat, by baking your own corn or whole wheat tortillas for a crispy, low-fat alternative.
Prioritize Fresh Fillings: The health of your taco depends heavily on what's inside. Use lean proteins like grilled chicken or beans and load up on fresh vegetables.
Mind Your Toppings: Substitute high-fat toppings like sour cream and cheese with healthier choices such as plain Greek yogurt, fresh salsa, or avocado.
Watch the Sodium: Store-bought shells and seasoning packets can be high in sodium. Choose corn tortillas and make your own seasoning to control your sodium intake.
Go Gluten-Free: Corn tortillas are naturally gluten-free, making them an excellent option for those with gluten sensitivities or celiac disease.

Understanding the Healthiest Taco Shells

When it comes to enjoying tacos, the shell is the foundation. Its nutritional value, however, varies dramatically. Many pre-packaged hard taco shells are made by frying corn tortillas, which increases their fat and calorie content compared to baking them. In contrast, a simple, soft corn tortilla often has fewer calories and simpler ingredients. Making conscious choices at the grocery store or in the kitchen is the first step toward a healthier taco night.

Corn vs. Flour Tortillas: The Core Difference

The classic corn versus flour debate is a nutritional one at its heart. Corn tortillas, especially those made from 100% whole corn, are a powerhouse of whole grains, fiber, and essential minerals like magnesium. The traditional preparation process, called nixtamalization, also makes certain nutrients more bioavailable. Because corn tortillas are naturally smaller, they can also provide built-in portion control. On the other hand, traditional flour tortillas are often made from refined white flour, containing less fiber and more processed ingredients. While they offer more protein and iron than corn tortillas, they are often higher in calories, carbohydrates, and can have a higher sodium content.

The Preparation Method: Fried vs. Baked

The biggest factor influencing the health of your shell is how it's cooked. The frying process, common for producing store-bought hard taco shells, adds a significant amount of saturated fat and calories. For example, deep-frying a corn tortilla can increase its calorie count from around 62 to between 107 and 150 calories. Baking your tortillas at home, by contrast, gives you a crispy texture without the added oil. This simple switch can significantly reduce the overall fat and calorie load of your meal.

A Table of Nutritional Comparisons

To make an informed decision, here is a comparison of different taco shell types. Note that nutritional values can vary by brand and size, so always check the product label.


Shell Type	Primary Ingredients	Calories (per shell)	Fiber	Key Nutritional Benefit	Potential Drawback
Soft Corn	Whole corn, lime, water	Lower (approx. 62)	High	Whole grain, gluten-free, lower fat	Can break easily with heavy filling
Hard (Fried) Corn	Corn, oil, salt	Higher (approx. 107-150)	Moderate	Crispy texture	High in fat, calories, and sodium
Soft Flour (White)	Refined flour, shortening, water	Higher (approx. 134)	Lower	Soft texture, more pliable	Higher calories, fat, and sodium
Soft Flour (Whole Wheat)	Whole wheat flour	Similar to white flour	Higher	Excellent source of fiber	Higher calories and sodium than corn

How to Build a Healthier Taco

Beyond the shell, the other ingredients matter immensely. By choosing lean fillings and loading up on fresh vegetables, you can create a balanced and nutrient-rich meal. A nutritious taco includes:

Lean protein: Opt for grilled chicken, fish, or ground turkey over higher-fat options like ground beef. Vegetarian options such as seasoned black beans or lentils are also excellent choices.
Load up on veggies: Fill your tacos with a variety of colorful vegetables, like shredded lettuce or cabbage, diced tomatoes, onions, or corn salsa. Vegetables add fiber, vitamins, and a satisfying crunch.
Smart sauces and toppings: Replace high-fat sour cream and cheese with healthier alternatives. Try a dollop of plain Greek yogurt, homemade salsa, or fresh avocado.
DIY seasoning: Avoid store-bought packets, which can be high in sodium. Create your own blend with spices like cumin, chili powder, and paprika.

Making Baked Crispy Corn Shells at Home

For the best of both worlds—the health benefits of corn and the satisfying crunch of a hard shell—bake them yourself. It's a simple process that gives you complete control over the ingredients. After steaming your soft corn tortillas, drape them over the bars of your oven rack and bake at 325°F for 7-10 minutes, or until crisp. You can even form them into bowls by molding them over an upside-down, oven-safe bowl.

Conclusion: A Balanced Approach to Taco Shells

At the end of the day, there is no single 'healthy' or 'unhealthy' food, but rather a spectrum based on ingredients and preparation. When considering are taco shells healthy to eat?, the simple answer is that it depends on your choices. Baked corn tortillas offer a fantastic foundation for a wholesome, balanced meal. But for those who prefer the flavor or texture of flour or fried shells, enjoying them in moderation and balancing with plenty of fresh, nutritious fillings is key. Making healthy tacos is all about finding a balance that suits your personal dietary needs and preferences.

For more nutritional insights and health-conscious recipes, consider consulting reputable sources on mindful eating, such as the Pritikin Longevity Center.

Frequently Asked Questions

Corn taco shells are generally considered healthier than flour tortillas. They are typically lower in calories, fat, and carbs, and higher in fiber, especially when made from whole corn.

To make hard taco shells healthier, bake them at home instead of frying. You can steam soft corn tortillas and drape them over an oven rack to bake until crisp, which provides a crunchy texture without the added fat and calories from oil.

Yes, hard shell tacos, particularly the store-bought fried versions, usually have more calories than soft tacos. The frying process adds extra fat and calories, while a plain soft corn tortilla has a lower calorie count.

Yes, you can make low-carb tacos by using low-carb tortillas, opting for a lettuce wrap instead of a shell, or creating a 'taco bowl' with your fillings over a bed of greens.

Beyond baking your own shells, healthy alternatives include using large lettuce leaves (like iceberg or romaine) as wraps, creating a taco salad, or using low-carb options like cheese or cauliflower-based shells.

Yes, using homemade taco seasoning is often a healthier choice, as it allows you to control the ingredients and avoid the high levels of sodium and additives commonly found in store-bought packets.

Tacos can be a very healthy and balanced meal. The key is to make smart choices with all ingredients: using baked corn or whole wheat tortillas, lean protein, and plenty of fresh vegetables and salsas.