How many calories are in 2 crispy tacos?

October 19, 2025 •

3 min read

A typical fast-food crispy beef taco from a popular chain can contain around 170 calories, meaning two standard crispy tacos will generally total about 340 calories. However, this figure is just a baseline, as the final calorie count can vary significantly based on the specific ingredients, toppings, and cooking method used.

Quick Summary

The calorie count for two crispy tacos varies widely, from roughly 340 for a standard fast-food version to over 500 for a richer homemade or deluxe order, depending on the fillings, toppings, and how the shells are prepared.

Key Points

Calorie Range Varies: Two crispy tacos can contain anywhere from 340 calories (standard fast-food) to over 500 calories (rich, homemade version).
Fast Food Consistency: Standard crunchy beef tacos from major chains are predictable, with two totaling approximately 340 calories.
Toppings Add Up: 'Supreme' versions with sour cream and extra cheese are higher in calories, adding about 20 calories per taco.
Preparation Matters: Frying shells adds significant fat and calories compared to baking them. For homemade tacos, baking shells is a healthier option.
Lean Protein is Key: Using ground chicken, turkey, or black beans instead of fatty ground beef can lower the total calorie count for homemade tacos.
Customize for Control: You have significant control over the calorie content by choosing leaner protein, lighter toppings, and healthier cooking methods.

Understanding the Fast-Food Crispy Taco

For many, the first thought of a crispy taco is a trip to a major fast-food chain. These restaurants offer a standardized product, which makes estimating calories relatively straightforward. For example, a single standard crunchy beef taco from a well-known chain is consistently around 170 calories. Therefore, if you order two of these, you are looking at approximately 340 calories. This includes the crispy corn shell, seasoned beef, lettuce, and shredded cheese.

However, it's easy to add more. Ordering a 'Supreme' version often means the addition of sour cream and tomatoes, which increases the calorie and fat content. A single Crunchy Taco Supreme from the same chain is 190 calories, making a two-taco meal 380 calories. This illustrates how even minor changes to toppings can increase the overall nutritional impact of your meal.

Calorie Variation in Homemade Crispy Tacos

When you make crispy tacos at home, the calorie count is much more variable. Your ingredient choices, from the type of meat to how you prepare the shell, directly influence the final tally. Homemade tacos can range dramatically, with some recipes coming in at over 250 calories per taco, which would put two tacos easily over 500 calories.

The Impact of Key Ingredients

Protein Choice: The fat content of your meat is a major contributor to calories. Using lean ground chicken or turkey instead of standard ground beef can significantly reduce the total calories and saturated fat. One recipe for lean ground chicken tacos reported just 219 calories per taco, while a homemade fried beef version was listed at 269 calories per taco.
Shell Preparation: The 'crispy' nature of the taco shell is achieved differently, with major calorie implications. Frying a corn tortilla in oil, a common method for homemade versions, adds substantial fat and calories compared to using pre-made hard shells or baking the tortillas. Baking corn tortillas or using store-bought pre-fried shells is a simple way to control this variable.
Toppings and Extras: While often overlooked, toppings can quickly inflate the calorie count. Sour cream, extra cheese, and creamy sauces add significant fat and calories. Low-calorie alternatives like salsa, fresh vegetables (lettuce, tomatoes), and fat-free Greek yogurt can keep your tacos lighter. Even a change in the type of shredded cheese can make a difference.

How to Make Healthier Crispy Tacos

Making conscious decisions while preparing or ordering your crispy tacos can help reduce calories without sacrificing flavor.

Tips for a lighter taco meal:

Choose Leaner Protein: Opt for ground chicken, turkey, or even a plant-based alternative like black beans. Cooking meat with less oil also helps reduce the fat content.
Bake, Don't Fry: If you are making shells from scratch, bake them instead of frying. Simply spray corn tortillas with a little cooking spray, shape them over oven racks, and bake until crisp. This delivers the crunch you want with a fraction of the calories.
Go Heavy on the Veggies: Pile your tacos high with fresh, low-calorie vegetables. Use extra shredded lettuce, fresh tomatoes, and onions to create volume and add fiber and nutrients.
Use Low-Fat Toppings: Instead of full-fat sour cream, use a dollop of fat-free Greek yogurt. Load up on fresh, homemade salsa instead of heavier, creamy sauces. A squeeze of lime juice also adds a burst of flavor for minimal calories.
Manage Your Cheese: While cheese adds great flavor, it also adds calories. Use a smaller amount of a flavorful, sharp cheese to get the taste you crave without overdoing it.

Crispy Taco Nutrition Comparison Table


Type of Crispy Taco	Estimated Calories (per 2 tacos)	Key Factors Affecting Calorie Count
Fast Food (Standard Beef)	~340	Portion size controlled; ingredients standardized.
Fast Food (Supreme)	~380	Addition of sour cream and tomatoes increases calories.
Homemade (Lean Chicken)	~450+	Depends on cooking method (baking vs. frying) and toppings.
Homemade (Fried Beef)	~500+	High fat from beef and frying oil significantly increases calories.
Vegetarian/Black Bean	~350+	Can be lower depending on preparation and amount of cheese/sour cream.

Conclusion

While a direct answer to "how many calories are in 2 crispy tacos?" varies, the range typically falls between 340 and over 500 calories, depending on the specific recipe and toppings. Standard fast-food options are more predictable, clocking in around 340-380 calories for two, while homemade versions offer more control. By making smart choices like opting for leaner protein and lighter toppings, you can enjoy a satisfying, crispy taco meal that aligns with your nutritional goals. For more healthy ideas, consider checking out this Healthline article on healthy taco options.

Frequently Asked Questions

Hard shells are often fried and typically contain more calories and fat than their soft corn tortilla counterparts. However, soft flour tortillas can sometimes be higher in carbs and calories than corn tortillas.

According to the nutritional information, a single standard crunchy beef taco from Taco Bell is 170 calories. Therefore, two crunchy beef tacos contain approximately 340 calories.

Yes, you can significantly reduce calories by using lean ground protein (like chicken or turkey), baking corn tortillas instead of frying them, and loading up on fresh vegetables instead of cheese and sour cream.

For lower calories, opt for fresh toppings like lettuce, diced tomatoes, onions, and salsa. Replacing full-fat sour cream with fat-free Greek yogurt is also a great choice.

Typically, yes. If you use lean ground chicken or shredded chicken breast, it's a leaner protein source than standard ground beef, resulting in a lower calorie and fat count.

The amount of cheese varies, but it is a calorie-dense topping. For example, a standard Taco Bell crunchy taco includes a specific portion of cheese that contributes to the final 170-calorie count. Using less cheese, or a lower-fat variety, can help reduce the calories.

Adding sour cream increases both the fat and calorie content. A single Crunchy Taco Supreme, which adds sour cream and tomato, has 20 more calories than a regular crunchy taco.