How many calories are in one grilled chicken taco?

January 2, 2026 •

3 min read

While a single fast-food grilled chicken taco might contain around 210-220 calories, homemade versions and street-style tacos differ significantly. Understanding precisely how many calories are in one grilled chicken taco depends heavily on its specific ingredients and preparation.

Quick Summary

The exact calorie count for a grilled chicken taco varies widely based on ingredients, portion sizes, and preparation methods. It can range from a lean street taco with minimal toppings to a much richer, higher-calorie version found at restaurants.

Key Points

Variable Calories: The number of calories in a grilled chicken taco is not fixed and depends on its ingredients and preparation.
Ingredient Impact: The type of chicken, tortilla, and toppings significantly influence the final calorie count.
Homemade vs. Restaurant: Homemade tacos generally offer more control over calorie content, while restaurant versions can vary widely.
Lean Protein: Using skinless, boneless chicken breast is the best way to keep the protein lean and low in calories.
Smart Toppings: Opt for fresh vegetables and salsas, and use fatty additions like cheese and avocado sparingly.
Corn vs. Flour: Choosing corn tortillas over larger flour tortillas is an easy way to reduce overall carbohydrates and calories.

Understanding the Calorie Variability

The calorie content of a grilled chicken taco is not a fixed number. Instead, it is a variable that is influenced by several key components, from the type of chicken used to the accompanying toppings. This variability means that a seemingly healthy choice can become a calorie-dense meal depending on how it is assembled. For individuals monitoring their intake, understanding these factors is the first step toward making a more informed decision.

Chicken Preparation and Cut

The most significant factor in the calorie count is the chicken itself. A skinless, boneless chicken breast is the leanest option, while dark meat chicken thighs contain more fat and, consequently, more calories. How the chicken is cooked also matters. Grilling a lean chicken breast with minimal oil or marinade will yield a much lower calorie count than a version that is pan-fried in excessive oil or marinated in a sugary sauce. For instance, recipes focusing on a simple spice rub and lime juice result in a much lighter filling.

Tortilla Choice

The tortilla serves as the base of the taco and is another major contributor to its total calories. Corn tortillas typically have fewer calories and are smaller than standard flour tortillas. Soft flour tortillas, while popular, can significantly increase the carb and calorie load. Furthermore, some variations use hard-shell tacos, which are often fried, adding a substantial amount of fat and calories to the final dish. Choosing the right tortilla is a simple but effective way to control your taco's calorie count.

Toppings and Sauces

This is where the taco's nutritional profile can quickly get out of hand. While vegetables like lettuce, tomatoes, and onions add minimal calories, other popular toppings can be calorie bombs:

Cheese: Shredded cheese, while delicious, is a significant source of fat and calories.
Sour Cream and Creamy Sauces: Regular sour cream and rich, creamy sauces add fat and calories quickly. Opt for a light yogurt or a fresh salsa instead.
Guacamole and Avocado: While healthy fats, avocado and guacamole are calorie-dense. Portion control is essential.
Rice and Beans: These are often served as sides, but when added inside the taco, they increase the overall calorie and carbohydrate content.
Salsa: Stick to fresh, vegetable-based salsas. Some store-bought versions can contain added sugars or sodium.

Calorie Comparison: Homemade vs. Restaurant Tacos

The most significant variance in grilled chicken taco calories is between a fast-food or restaurant option and a homemade one. The table below illustrates this difference using data from nutrition-tracking sources and recipe websites.

Table: Estimated Calorie Breakdown


Taco Type	Estimated Calories (per taco)	Key Ingredients	Fat (g)	Carbs (g)	Protein (g)
Del Taco Grilled Chicken Taco	~210-220	Marinated grilled chicken, cheddar cheese, lettuce, tomato, tortilla.	12	16	12
Homemade Baja-Style	~322	Grilled chicken, cabbage, avocado, creamy sauce, tortilla.	11	34	23
Homemade Lean Tacos	~126	Grilled chicken breast, corn tortilla, simple salsa, cilantro.	4	13	10
Restaurant Chicken Taco (Soft Flour)	~230	Seasoned chicken, soft flour tortilla, lettuce, cheese.	9	23	14

Making Your Grilled Chicken Tacos Healthier

Creating a delicious yet low-calorie grilled chicken taco is simple with a few smart swaps. By controlling your ingredients, you can significantly reduce the overall calorie count while maintaining great flavor. Here are some tips to get you started:

Use skinless, boneless chicken breast for the leanest protein source.
Marinate the chicken in a low-calorie base like lime juice, herbs, and spices rather than high-oil or sugary marinades.
Opt for corn tortillas over flour tortillas to reduce carbohydrates and calories.
Load up on fresh vegetables like shredded lettuce, diced tomatoes, and onions for volume and nutrients.
Replace high-fat sour cream with a dollop of Greek yogurt or a light, zesty salsa.
Control portions of calorie-dense toppings like cheese and guacamole, or skip them entirely.
Make your own spice blend to control sodium levels.

Conclusion: The Final Calorie Tally

So, how many calories are in one grilled chicken taco? The answer is that it varies widely, ranging from under 150 calories for a simple, lean homemade version to over 300 calories for a loaded restaurant or fast-food option. By being mindful of your ingredients, especially the cut of chicken, tortilla type, and toppings, you can easily create a satisfying and healthy meal that fits your dietary needs. Always check the nutritional information for specific restaurant items, as their preparation methods and portion sizes can significantly impact the final count. For more healthy eating tips, check out resources like Health eCooks.

Frequently Asked Questions

Yes, grilled chicken tacos can be a very healthy choice, especially when homemade. They are often high in lean protein and fiber, and you can control fat and sodium by selecting lighter toppings and portion sizes.

Generally, a grilled chicken taco made with lean chicken breast will have fewer calories and less saturated fat than a taco filled with seasoned ground beef, especially if the beef is not drained properly. However, toppings can still alter the nutritional outcome.

To reduce calories, use a lean cut of chicken, opt for corn tortillas or lettuce wraps, load up on fresh vegetables, and use salsa or a light yogurt instead of creamy, high-fat sauces.

Corn tortillas typically have fewer calories and are smaller in size than standard flour tortillas. A small corn tortilla may have around 50-60 calories, while a regular flour tortilla can have over 100 calories, impacting the total.

Street-style tacos are often smaller and use corn tortillas, potentially making them lower in calories than larger fast-food or restaurant tacos. However, the calorie count depends on the specific fillings, sauces, and preparation.

This depends entirely on the calorie content of each taco. For example, a single low-calorie homemade taco might be around 120-150 calories, allowing for a few tacos per meal. A loaded restaurant taco, at 300+ calories, might limit you to just one or two.

Cheese adds calories and fat, but a small amount can be incorporated into a balanced diet. To minimize the impact, use a reduced-fat cheese option and be mindful of portion size, or consider skipping it entirely for a lighter taco.