Breaking Down the Plain Street Taco
At its core, a plain street taco is a simple combination of a small corn tortilla, a portion of grilled or braised meat, and a sprinkling of fresh cilantro and diced white onion. The beauty of its simplicity, however, is what makes its calorie count so variable. A double-wrapped tortilla can nearly double the base carbohydrate and calorie count, and the type of protein chosen is the largest factor influencing the final number.
The Anatomy of a Street Taco
To accurately calculate the calories, we must look at each component individually. Here is a step-by-step breakdown:
- The Corn Tortilla: The foundation of the street taco is typically a small, 4-inch corn tortilla. A single, standard corn tortilla contains approximately 50-60 calories. Many vendors serve tacos with two tortillas for structural integrity, which doubles this base calorie count to 100-120 calories before any fillings are added.
- The Protein: This is where the most significant calorie difference occurs. Leaner meats, like chicken, will result in a lower-calorie taco than fattier cuts like carne asada or certain cuts of pork.
- A typical 2-ounce portion of lean grilled chicken breast can add around 80-100 calories.
- A 2-ounce portion of grilled steak (carne asada) adds about 124 calories.
- Pork, such as carnitas, can have a higher calorie content due to the cooking process (often braised in lard), potentially adding 150-180 calories per 2-ounce serving.
- The Garnish: Traditional plain street tacos are topped with just two ingredients: chopped fresh cilantro and finely diced onion. The calorie contribution from these is negligible, often less than 5 calories per taco.
Comparing Different Plain Street Tacos
This table illustrates the approximate calorie ranges for different types of plain street tacos, assuming a double corn tortilla is used. These figures are estimates and can vary based on portion size, cooking oils, and fat content of the meat.
| Ingredient Combination | Approximate Calories (Single Tortilla) | Approximate Calories (Double Tortilla) |
|---|---|---|
| Carne Asada + Cilantro & Onion | 175-185 calories | 225-235 calories |
| Grilled Chicken + Cilantro & Onion | 130-160 calories | 180-210 calories |
| Carnitas + Cilantro & Onion | 160-200 calories | 210-250 calories |
| Al Pastor + Cilantro & Onion | 150-190 calories | 200-240 calories |
How Add-Ons Impact Calorie Count
While the request is for a plain taco, it's important to understand how popular toppings can significantly change the nutritional profile. These are the elements that can quickly take a taco from a light snack to a heavier meal. Common add-ons include:
- Salsa: A tablespoon of salsa (verde or roja) is very low in calories, usually less than 10, and adds great flavor without the guilt.
- Guacamole or Avocado: Avocado is high in healthy fats, and a spoonful of guacamole can add 20-40 calories, while an eighth of a medium avocado adds around 30 calories.
- Crema or Sour Cream: A single tablespoon of Mexican crema or sour cream adds approximately 25-35 calories, primarily from fat.
- Cheese: Shredded cheese is a calorie-dense topping. An ounce of shredded cheddar cheese can add over 100 calories.
Making Healthier Street Taco Choices
For those watching their calorie intake, enjoying street tacos doesn't have to be off-limits. Here are a few tips to enjoy this Mexican staple while staying mindful of your diet:
- Choose Leaner Protein: Opt for grilled chicken or carne asada over fattier meats like carnitas or deep-fried fish.
- Go Single Tortilla: Ask for your tacos with just one corn tortilla instead of the standard two. This is an easy way to save 50-60 calories per taco.
- Load Up on Veggies: Instead of just cilantro and onion, ask for pico de gallo or a cabbage slaw. This adds volume, fiber, and nutrients for minimal calories.
- Watch the Toppings: Be mindful of cheese and crema. A squeeze of fresh lime and a scoop of salsa can provide plenty of flavor for far fewer calories.
Conclusion
In summary, the calorie count of a plain street taco is not a fixed number but a variable range dependent on its ingredients. By focusing on lean proteins and a single corn tortilla, you can easily keep a taco in the 130-150 calorie range. Understanding how each component contributes to the final total empowers you to make informed decisions and enjoy this classic dish guilt-free.
For more in-depth nutritional information on food, you can consult reliable sources such as the USDA's food composition databases.
How many calories in a plain street taco?
The calorie count for a plain street taco typically falls between 130 and 200 calories, depending mainly on the protein type and portion size.
Are plain street tacos a healthier fast-food option?
Yes, compared to many other fast-food items, a plain street taco with a lean protein like grilled chicken is a relatively healthier option. Its small size and simple ingredients make it a lighter choice.
What's the main factor affecting a plain street taco's calorie count?
The type of meat or protein used is the main factor. Fattier meats like carnitas or braised beef will increase the calorie count more significantly than leaner options like grilled chicken.
Do corn tortillas have more or fewer calories than flour tortillas?
Corn tortillas generally have fewer calories and more fiber than flour tortillas of a similar size, making them the healthier base for a street taco.
How can I make my street tacos lower in calories?
To reduce the calorie count, use only one corn tortilla instead of two, choose a lean protein like grilled chicken, and top with low-calorie options like salsa and extra vegetables.
Does a double tortilla significantly increase the calories?
Yes, a double tortilla can add an extra 50-60 calories per taco. If you're counting calories, it's an easy way to reduce the total amount.
Are the onion and cilantro toppings high in calories?
No, the classic fresh cilantro and diced onion toppings on a plain street taco add a negligible number of calories, typically less than 5 calories combined per taco.
Does frying the tortilla change the calorie count?
Yes, if the tortilla is fried, it will absorb oil and its calorie count will increase significantly compared to a soft, steamed or warmed corn tortilla.
How many calories are in a plain carne asada street taco?
A plain street taco with a standard 2-ounce serving of carne asada on a single corn tortilla is estimated to have around 175-185 calories, before toppings.
Can I find the nutrition information for street tacos online?
Yes, some restaurant chains that serve street tacos may publish nutrition information on their websites, though calorie counts can vary for homemade versions or from different vendors.
