How Many Calories Are In Two Beef Taquitos? A Nutritional Breakdown

November 28, 2025 •

4 min read

According to nutrition data, the calories in two beef taquitos can range from as low as 130 to over 280, depending heavily on the brand and preparation method. This wide variance means that not all taquitos are created equal, and a simple change in cooking can significantly alter the final nutritional profile. Understanding these differences is key to managing your dietary intake while enjoying this popular snack.

Quick Summary

The calories in a pair of beef taquitos differ widely based on brand, ingredients, and cooking style. Air frying or baking dramatically reduces fat and calorie content compared to deep frying. Homemade taquitos offer maximum control over nutritional values, while toppings can add significant hidden calories.

Key Points

Calorie Range Varies: Two beef taquitos can contain anywhere from 130 to over 280 calories, depending on the brand and cooking method.
Preparation Method Matters: Baking or air frying reduces calories and fat significantly compared to deep frying, potentially by 70-80%.
Brand and Ingredients Count: Different brands like El Monterey and Jose Ole have varying calorie counts. Homemade taquitos offer control over ingredients like lean beef and low-fat cheese.
Toppings Add Calories: Guacamole, sour cream, and cheese can substantially increase the calorie total. Greek yogurt is a healthier alternative to sour cream.
Corn vs. Flour Tortillas: Taquitos are traditionally made with corn tortillas, which are often lower in calories than flour tortillas, though flour versions can be softer and easier to roll.
Meal Prep Friendly: Taquitos can be prepared and frozen ahead of time, then cooked from frozen for a quick and healthy meal option.

The Calorie Range for Beef Taquitos

The calorie content of beef taquitos is not a fixed number and is influenced by several factors. The most significant of these is the cooking method. Deep-frying taquitos adds a substantial amount of oil, drastically increasing the fat and calorie count. Conversely, baking or air-frying yields a much lighter final product. The source of the taquitos—whether store-bought frozen or made from scratch—also plays a huge role. Frozen brands often have diverse recipes and ingredient lists, which affect their nutritional information. Homemade versions allow for precise control over ingredients like the leanness of the beef and the type of tortilla used.

Frozen Beef Taquito Brand Comparison

For most people, frozen taquitos are a convenient choice. However, the nutritional information can differ noticeably from one brand to the next. For example, popular frozen taquitos show a significant spread in calories for a two-taquito serving.

El Monterey Shredded Beef Taquitos (Corn): A serving of two contains approximately 130 calories.
Jose Ole Double Stuffed Beef Taquitos: This variety has a higher calorie count, with two taquitos providing around 200 calories.
Jose Ole Loaded Beef Nacho Rolled Tacos: Some versions of rolled tacos, which are similar to taquitos, list 280 calories per two-taco serving, illustrating the impact of extra ingredients.
Delimex Shredded Beef Taquitos (Corn): Based on a five-taquito serving of 360 calories, two taquitos would contain roughly 144 calories.

This variation highlights the importance of checking the nutrition label on the specific product you purchase.

The Impact of Cooking Method and Ingredients

Your preparation method is a game-changer for the final calorie count. Choosing to bake or air fry over deep frying is the single most effective way to reduce the fat and calorie intake. Cooking them in an air fryer can reduce calories by 70–80% compared to traditional deep frying because it uses very little oil. For homemade taquitos, you can make even further improvements.

Here are some tips for reducing calories and fat in homemade taquitos:

Choose lean beef: Opt for ground beef with a high lean-to-fat ratio, such as 90/10 or 93/7. This immediately cuts down on saturated fat and overall calories.
Use healthy substitutes: For a creamy filling, consider using Greek yogurt instead of sour cream. Use low-fat cheese or reduce the amount added to the filling. For a vegetarian option, black beans or sweet potatoes are excellent choices.
Bake or air fry: Instead of frying in oil, bake taquitos at a high temperature (around 425°F) or cook them in an air fryer for a crispy texture with minimal added fat.
Prep smarter: Warming corn tortillas in a damp paper towel in the microwave makes them pliable for rolling without needing to soften them in oil.

Comparison of Taquito Nutritional Values

To illustrate the differences, here is a comparison of typical nutritional values for different taquito types per two-taquito serving:


Taquito Type	Calories	Total Fat	Saturated Fat
Frozen (Baked) - e.g., El Monterey	~130	5g	0.5g
Frozen (Deep Fried) - e.g., Jose Ole	~200	12g	4g
Homemade (Lean & Baked)	~268 (based on 1.2.5)	~7g (based on 1.2.5)	~1g (based on 1.2.5)
Homemade (Fried)	~300+ (estimate)	~15g+ (estimate)	~3g+ (estimate)
Restaurant (Deep Fried)	~300+	~15g+	Varies

The Hidden Calories in Taquito Toppings

Beyond the taquitos themselves, your choice of toppings can significantly boost the final calorie count. Some of the most common additions are rich in fat and calories.

Topping calories to consider:

Guacamole: Avocados are a source of healthy fats, but they are also calorie-dense. A small scoop can add 50-100 calories.
Sour Cream/Crema: Traditional sour cream can be high in saturated fat and calories. Using plain Greek yogurt is a healthier alternative with fewer calories and more protein.
Shredded Cheese: A single ounce of shredded cheddar cheese can add over 100 calories. Opt for a smaller portion or a low-fat variety.
Salsa: Most salsas are very low in calories and add significant flavor without the guilt. Choosing fresh tomato or tomatillo-based salsa is an excellent option.

Conclusion: Making Smarter Taquito Choices

The calories in two beef taquitos are not uniform, but understanding the variables allows for mindful consumption. By favoring baking or air frying over deep frying, choosing leaner ingredients for homemade versions, and being aware of calorie-dense toppings, you can enjoy this snack with less impact on your waistline. Whether you opt for a specific frozen brand or a completely homemade recipe, a few simple adjustments can go a long way in making a healthier, equally delicious meal. For more general advice on managing calories in your Mexican food favorites, you can refer to authoritative sources like Healthline.

Frequently Asked Questions

The calorie count for two frozen beef taquitos varies by brand. For example, two El Monterey shredded beef taquitos contain around 130 calories, while two Jose Ole double-stuffed taquitos have about 200 calories.

Yes, air frying is generally considered healthier. It uses significantly less oil than deep frying, which can reduce the calorie count by 70-80% and lower fat intake.

To reduce calories in homemade taquitos, use lean ground beef, choose low-fat cheese, bake or air-fry them instead of deep frying, and opt for toppings like salsa or Greek yogurt instead of sour cream.

Yes, toppings can add a significant number of hidden calories. Sour cream, cheese, and guacamole are calorie-dense, so moderate your portions or choose healthier alternatives like fresh salsa or Greek yogurt.

Taquitos are traditionally made with corn tortillas, which are typically lower in calories and higher in fiber than flour tortillas. Flour tortillas often contain more fat due to added oils, so the calorie count can be higher.

Yes, you can cook taquitos directly from frozen. They will likely need a little extra cooking time, but they can be baked or air-fried to a crispy, golden finish without thawing first.

Yes, many recipes and brands offer vegetarian taquitos. Common fillings include black beans, sweet potatoes, or jackfruit, often seasoned with traditional Mexican spices.

The cooking method and the ingredients used have the biggest impact on the calorie count. Deep-frying, high-fat beef, and large amounts of cheese or creamy toppings will increase calories, while baking, lean protein, and fresh vegetables will keep them lower.

Taquitos are typically made with smaller corn tortillas, while flautas use larger flour tortillas. Since flour tortillas are generally higher in calories and fat, flautas often have a higher calorie count per piece, especially if deep-fried.