Do Tacos Have a Lot of Calories? The Ultimate Guide

November 22, 2025 •

2 min read

According to Healthline, restaurant tacos can pack over 1,500 calories per order, but homemade tacos offer much more control. So, do tacos have a lot of calories? The answer is a resounding 'it depends' and is determined entirely by the shells, fillings, and toppings you choose.

Quick Summary

Tacos vary widely in calorie count; the specific ingredients, such as shells, protein, and toppings, are the primary factor. Choosing lean protein, fresh vegetables, and corn tortillas can create a low-calorie version, while fried shells and fatty toppings increase the total.

Key Points

Ingredients are Key: The type of tortilla, meat, and toppings determine the majority of a taco's calories and nutritional value.
Lean Protein is Best: Choosing lean options like grilled chicken, fish, or beans significantly reduces fat and calories compared to fatty ground beef or fried versions.
Mind Your Toppings: High-fat toppings such as cheese, sour cream, and creamy sauces can drastically increase the calorie count; opt for fresh vegetables, salsa, and Greek yogurt instead.
Homemade Tacos Offer Control: Making tacos at home gives you complete control over ingredients, portion sizes, and cooking methods, making them much easier to make healthy.
Shells Matter: Soft, steamed corn tortillas are generally the lowest calorie shell option, while hard shells are often deep-fried and higher in fat.

The Breakdown: What Influences Taco Calories?

The calorie content of a taco is not fixed; it changes based on the components used, from the tortilla to the fillings and toppings. Understanding how each part contributes to the total calorie count is essential for making healthier choices.

Tortillas: The Foundation

The type of tortilla is the first factor affecting calorie count. Soft corn tortillas, especially when steamed, are generally the lowest-calorie option, typically containing about 60-65 calories each. Soft flour tortillas are usually higher in calories due to refined flour and added oils. Deep-fried hard taco shells are the most calorie-dense.

Fillings: The Core

The protein or filling choice significantly impacts calorie count. Lean options are best for lower calories.

Lean options: Grilled chicken, fish, shrimp, black beans, or lentils are good choices.
Moderate options: Lean ground beef or shredded pork with minimal oil are alternatives.
High-calorie options: Carnitas, chorizo, deep-fried fish, or fatty ground beef increase calories and saturated fat.

Toppings: The Flavor Boosters

Toppings can add hidden calories. Healthy choices enhance flavor with few calories, while others add significant fat.

Healthy Toppings: Fresh salsa, pico de gallo, lettuce, onions, cilantro, and radishes are low-calorie. Guacamole is healthy but calorie-dense.
High-Calorie Toppings: Sour cream, heavy cheese, and mayonnaise-based sauces are high in fat and calories. Non-fat Greek yogurt or reduced cheese can lower calories.

Hard Shell vs. Soft Shell Tacos: A Calorie Comparison

Fast-food hard-shell beef tacos tend to have more calories and fat than soft-shell versions. Here's a comparison:


Feature	Hard Shell Taco (Beef, Cheese)	Soft Shell Taco (Lean Chicken, Veggies)
Shell	Fried corn	Soft corn (steamed)
Protein	Fatty ground beef	Grilled chicken breast
Calories	~180-230 per taco	~150-190 per taco
Fat	High (from frying and meat)	Low (from lean protein)
Toppings	Cheese, iceberg lettuce	Salsa, lettuce, onion

How to Build a Healthier Taco

Making healthier tacos involves smart ingredient swaps.

Start with a Smart Shell

Choose small, soft corn tortillas or bake corn tortillas for a crispy texture.
A lettuce wrap is a low-carb option.

Pick a Lean Protein

Go for grilled or broiled lean meats like chicken or fish.
Include plant-based options such as beans or lentils.

Load Up on Fresh Toppings

Add lots of fresh vegetables.
Use plain, non-fat Greek yogurt as a sour cream substitute.
Enjoy fresh salsa or pico de gallo.

Conclusion: The Final Verdict on Taco Calories

The calorie content of tacos is highly variable and depends on the ingredients chosen. While restaurant and fast-food tacos can be high in calories, it's easy to make healthy, low-calorie versions at home by selecting smart shells, lean proteins, and plenty of fresh vegetables and salsa. Mindful preparation and portion control are key to enjoying tacos in a healthy diet.

For more healthy eating tips, visit the Pritikin Longevity Center.

Frequently Asked Questions

Tacos can be a very healthy meal choice if made with the right ingredients. Using lean protein, fresh vegetables, and corn tortillas makes for a nutritious, balanced meal. The healthiness declines with high-fat fillings, fried shells, and creamy, calorie-dense toppings.

The healthiest taco shells are small, soft corn tortillas, especially when they are steamed. They are typically lower in calories, fat, and sodium compared to flour tortillas and fried hard shells.

Yes, you can absolutely eat tacos on a diet. By controlling your portion sizes and making healthy substitutions—such as using lean protein, plenty of veggies, and opting for baked or soft corn shells—tacos can support your weight loss goals.

Vegetarian tacos can be healthier as they are often lower in saturated fat. However, this depends on the fillings. A taco loaded with beans, veggies, and salsa is a great choice, but a vegetarian taco with heavy fried fillings or excessive cheese can still be high in calories.

The best low-calorie toppings include fresh salsa, pico de gallo, cilantro, shredded lettuce, chopped onions, and radishes. For a creamy texture, use non-fat Greek yogurt or a small amount of guacamole.

To reduce calories, choose soft corn tortillas or lettuce wraps instead of fried shells. Opt for lean, grilled protein like chicken or fish. Top with fresh vegetables and salsa, and use low-fat alternatives for sour cream and cheese.

Fast food tacos are generally higher in calories and saturated fat than homemade versions. This is due to larger portion sizes, fattier meats, fried shells, and generous use of high-calorie sauces and cheese. It's best to be mindful of your order.