How many calories does one taquito have? A complete nutritional breakdown

December 9, 2025 •

4 min read

Depending on the filling and cooking method, one taquito can contain anywhere from 60 to over 200 calories, as shown by various nutritional breakdowns for different brands and recipes. This wide range means understanding the specifics is key to determining precisely how many calories does one taquito have for your diet.

Quick Summary

A taquito's calorie count depends on its filling, preparation method, and whether it's homemade or frozen. Standard frozen varieties typically range from 120 to 150 calories, while other factors can cause significant variations.

Key Points

Significant Variation: The number of calories in one taquito is not fixed and varies greatly depending on the filling and cooking method.
Average Frozen Taquito: Most frozen, oven-heated chicken or beef taquitos contain approximately 119-121 calories per piece.
Homemade Advantage: Baking homemade taquitos with lean fillings allows for greater control over calorie and fat content.
Fried vs. Baked: Fried taquitos will always have a higher calorie count due to oil absorption, while baked or air-fried versions are a leaner alternative.
Filling is Key: Taquitos with high-fat cheese or beef fillings generally have more calories and fat than those with leaner chicken or bean fillings.
Mind the Extras: Toppings and dipping sauces, especially creamy ones, can drastically increase the total calorie count of your meal.
Sodium Awareness: Many frozen taquitos contain high levels of sodium, a factor to consider alongside calorie content.

The Calorie Conundrum: Understanding the Variables

When you ask "how many calories does one taquito have?", the answer is more complex than a single number. The final calorie count is a dynamic figure, heavily influenced by a few key variables. These include the type of filling, the preparation method, and whether it is a mass-produced frozen product or a fresh, homemade creation. A beef and cheese taquito from a restaurant, for instance, will have a vastly different nutritional profile than a small, baked, homemade chicken taquito.

The Impact of Filling: Beef, Chicken, or Cheese?

The protein source used for the filling is one of the most significant factors determining a taquito's calorie content. Chicken is generally a leaner protein, meaning chicken taquitos often contain fewer calories than beef or cheese versions.

Chicken: A homemade, baked chicken taquito can be as low as 129 calories, while a frozen, oven-heated chicken and cheese taquito typically sits around 119 calories.
Beef: Frozen beef and cheese taquitos, also oven-heated, can be around 121 calories, though restaurant-style or fried versions can be substantially higher.
Cheese: For taquitos with a cheese-heavy or just-cheese filling, the calorie count can rise due to the higher fat content of many cheeses. Many commercial chicken and cheese taquitos average 119-120 calories.
Vegetarian: While less common, taquitos with a black bean or vegetable filling are often the lowest in calories and highest in fiber.

Preparation Methods: The Great Baked vs. Fried Debate

How a taquito is cooked dramatically alters its fat and calorie content. Traditional taquitos are fried in oil until crispy, while healthier alternatives are baked or air-fried.

Fried Taquitos: Submerged in oil, these absorb a significant amount of extra fat. This can push the calorie count far higher than the original ingredients would suggest. The calorie count of a fried taquito can easily exceed 200 calories per piece, depending on the oil type and duration of frying.
Baked Taquitos: By using a small amount of oil spray and baking, you can achieve a crispy texture with a fraction of the added fat. As noted in some lower-calorie recipes, this can keep a taquito's calories below 150.

The Frozen vs. Homemade Divide

The convenience of frozen taquitos comes with a nutritional trade-off. Homemade versions offer greater control over ingredients and portion size, leading to a healthier end product.

Frozen Taquitos: Manufacturers add preservatives and sometimes extra fat to improve taste and shelf life. A frozen chicken and cheese taquito might contain 119 calories, but the sodium levels are often high.
Homemade Taquitos: Creating your own allows for customization. You can use lean chicken breast, low-fat cream cheese, and bake them instead of frying. This approach gives you complete authority over the calorie content and overall nutritional value. For instance, a low-calorie homemade recipe might yield just 129 calories per taquito.

Calorie Breakdown: A Comparative Look

The table below illustrates how different factors can influence the calorie count for a single taquito. These are approximate values, and actual nutritional information can vary by brand and recipe.


Taquito Type	Filling	Preparation	Estimated Calories (per taquito)
Frozen, standard	Chicken & Cheese	Baked (oven-heated)	~119 kcal
Homemade	Chicken, low-fat cheese	Baked	~129 kcal
Frozen, standard	Beef & Cheese	Baked (oven-heated)	~121 kcal
Restaurant	Chicken	Fried	144 kcal (based on specific restaurant info)
Homemade	Chicken, low-carb tortilla	Baked	~180 kcal (based on specific recipe)
Restaurant	Beef, potato, egg, cheese	Fried	~220+ kcal (based on larger variant)

Making Healthier Taquito Choices

For those who love taquitos but are mindful of their calorie intake, here are some actionable tips for making them a more diet-friendly snack:

Embrace Baking or Air Frying: Ditch the deep fryer. Baking or air frying provides a crisp texture without soaking the taquito in excess oil, saving hundreds of calories per serving.
Choose Leaner Fillings: Opt for fillings made with lean ground turkey, shredded chicken breast, or black beans. Avoid heavy, fatty fillings and excessive cheese.
Go Light on the Toppings: Sour cream and cheese sauce can quickly add calories. Instead, top with fresh salsa, low-fat Greek yogurt, or homemade guacamole for flavor without the fat.
Control Portion Sizes: Being mindful of how many taquitos you eat is crucial. A single taquito may be a moderate snack, but a whole plate can become a calorie bomb.

Beyond the Numbers: Fat, Protein, and Sodium

While calories are a main concern, it is also important to look at the broader nutritional context. For a typical frozen, oven-heated chicken taquito (approx. 119 calories), the macronutrient breakdown is roughly 47% carbs, 40% fat, and 13% protein.

Fat: Most taquitos, especially fried versions, are high in fat. Some fat is necessary, but excessive amounts, particularly saturated fat, should be monitored. A single frozen taquito has about 5g of total fat.
Protein: The protein content, usually from chicken or beef, provides satiety and helps build muscle. The protein content can vary significantly based on the quality and quantity of the meat filling.
Sodium: Commercial taquitos, particularly frozen ones, can be very high in sodium due to preservatives and flavor enhancers. A serving of 5 frozen chicken taquitos can contain 700mg of sodium.

Conclusion: The Verdict on Taquito Calories

The ultimate calorie count for a taquito is not a universal constant but a variable based on its composition and preparation. While a typical frozen, baked chicken taquito hovers around 120 calories, this number can be significantly altered by factors like beef or cheese fillings and frying. By choosing healthier preparation methods and controlling toppings, you can enjoy this classic snack while keeping your calorie intake in check.

For more detailed nutritional information on many common foods, consider using a database like Nutritionix.

Frequently Asked Questions

A standard frozen, oven-heated chicken taquito typically contains around 119 calories per piece, with a breakdown of roughly 47% carbs, 40% fat, and 13% protein.

The calories in a fried restaurant taquito can vary widely. A chicken taquito from a specific restaurant might be 144 calories, but many fried taquitos can easily exceed 200 calories per piece due to the added fat from frying.

No, it is not always lower, but it offers more control. By using leaner ingredients and baking instead of frying, you can make a homemade taquito that is lower in calories than a standard frozen or restaurant version.

In general, beef can have a higher fat content than chicken breast, so beef taquitos may have a slightly higher calorie count, especially if fried. However, the preparation method often has a bigger impact than the filling.

The most effective way is to bake or air fry it instead of deep frying. You should also use lean fillings like shredded chicken breast and opt for healthier toppings like salsa instead of cheese sauce or sour cream.

Yes, absolutely. A smaller, street-style taquito will have fewer calories than a larger, standard-sized one. The calorie counts discussed here are based on average sizes, but larger or smaller pieces will have proportionally different caloric values.

Instead of traditional high-calorie toppings, consider pico de gallo, fresh cilantro, chopped onion, low-fat Greek yogurt, or a squeeze of lime juice. These options add flavor without significant calories.