Del Taco Carbohydrate Breakdown: Tacos and Burritos
When navigating the Del Taco menu, the carbohydrate count can vary significantly based on the type of shell, filling, and added ingredients. For those monitoring their carb intake, knowing the specifics of different items is crucial. Generally, crispy shell tacos and smaller, simpler burritos will be lower in carbs than larger, 'Epic' burritos and those with added rice, beans, and sauces.
Tacos: Crunchy vs. Soft Shell
The primary source of carbohydrates in many tacos is the shell itself. A crunchy shell often contains fewer carbs than a soft flour tortilla. To illustrate, the Crunchy Snack Taco offers one of the lowest carb options on the menu, while the soft flatbread tacos contain significantly more.
- Crunchy Snack Taco: 8g total carbs
- The Del Taco (Crunchy): 14g total carbs
- The Del Taco (Soft): 16g total carbs
- Carne Asada Steak Street Taco: 14g total carbs
- Beer Battered Fish Taco: 28g total carbs
- Ranch Crispy Chicken Taco: 22g total carbs
Burritos: Small, Large, and Epic
Burritos represent the highest carbohydrate items on the Del Taco menu, primarily due to the large flour tortillas and fillings like rice and beans. The 'Epic' burritos are particularly high in carbs and calories, often including multiple fillings and creamy sauces.
- Original Chicken Roller: 26g total carbs
- Del Beef Burrito: 24g total carbs
- 1/2 lb. Bean & Cheese Burrito: 54g total carbs
- 8 Layer Veggie Burrito: 73g total carbs
- Macho Combo Burrito: 110g total carbs
- Epic Loaded Queso Burrito With Carne Asada: 76g total carbs
Low-Carb Strategies and Menu Customization
For those on a ketogenic or other low-carb diet, Del Taco's menu can be modified to fit your needs. The key is to deconstruct your meal and focus on the protein and vegetable components while avoiding high-carb elements like tortillas, rice, and beans.
Tips for a Low-Carb Del Taco Order:
- Order as a bowl: Request any burrito or taco filling in a bowl without the tortilla. This can dramatically reduce the carb count.
- Use lettuce wraps: Ask for large lettuce leaves to use as a substitute for tortillas for a crunchy, low-carb taco alternative.
- Stick to protein and cheese: Focus your order on grilled chicken, carne asada, and melted cheese, which are naturally low in carbohydrates.
- Pile on the right toppings: Load up on fresh, keto-friendly toppings like guacamole, sour cream, pico de gallo, and salsa.
- Avoid high-carb sides: Skip the crinkle-cut fries, rice, and cinnamon churros, which are all carbohydrate-heavy.
Comparison of High vs. Low Carb Options
To highlight the difference, here is a comparison of some common Del Taco items, contrasting a simple, low-carb choice with a more indulgent, high-carb counterpart.
| Menu Item | Total Carbs | Primary Carb Source(s) | Carb Strategy |
|---|---|---|---|
| Crunchy Snack Taco | 8g | Corn Shell | Minimal and manageable |
| The Del Taco (Crunchy) | 14g | Corn Shell | Still relatively low |
| Grilled Chicken Taco | 15g | Flour Tortilla | Moderate, consider removing tortilla |
| Beef & Cheddar Burrito | 40g | Flour Tortilla | High, omit tortilla for low-carb |
| 8 Layer Veggie Burrito | 73g | Flour Tortilla, Beans, Rice | High, requires full deconstruction |
| Macho Combo Burrito | 110g | Large Flour Tortilla, Beans, Rice | Very high, not suitable for strict low-carb |
Conclusion
Understanding the carbohydrate content of individual menu items at Del Taco is essential for managing your diet. While larger items like the Epic burritos are packed with carbs, many of Del Taco's basic tacos offer a much more moderate carb count. Furthermore, customizing your order by removing tortillas and rice and focusing on the protein and fresh vegetables can open up a variety of low-carb, keto-friendly options. The best approach is always to check the official nutritional information before ordering and make strategic swaps to align with your dietary goals.
Low-Carb Taco Salad Hack
For a satisfying meal that sidesteps high-carb shells, ask for a Taco Salad with Fresh Guac and your choice of grilled chicken, carne asada, or Beyond Meat. Be sure to order it without the tortilla shell to save on carbs, and enjoy the flavorful, protein-packed bowl of greens, meat, and fresh toppings. This allows you to indulge in the flavors of Del Taco without the carb overload.
Vegetarian and Vegan Options
Del Taco offers several vegetarian and vegan options, but it's important to be mindful of their carb content. While the Beyond Taco and 8 Layer Veggie Burrito are popular, they are not necessarily low-carb due to the tortillas and beans. Opt for the Beyond Taco served without a shell for a lower-carb, plant-based meal.
Breakfast Options
Even breakfast can be managed for lower carbs. The Epic Scrambler Burrito is notably high in carbs and not suitable, but options like the Egg & Cheese Breakfast Taco (no tortilla) can be a better choice.
Sides and Drinks
Sides like Crinkle-Cut Fries, while a signature item, are high in carbs. For a low-carb alternative, consider a side of fresh guacamole and chips (with moderation), or simply stick to the main dish. Many of the shakes and drinks are also high in sugar and carbs.
The Official Source
The most reliable and up-to-date nutritional information is always on the official Del Taco website. They provide a comprehensive nutritional list, often available as a PDF, which details the carbohydrate content and other macros for all menu items.
