Is Taco John's Boss Burrito Healthy? A Nutritional Deep Dive

December 4, 2025 •

3 min read

Depending on the protein, a Taco John's Boss Burrito can contain over 800 calories and nearly a day's worth of sodium, raising a critical question: is Taco John's Boss Burrito healthy? This detailed breakdown examines its ingredients and nutritional profile to help you make a more informed dietary choice.

Quick Summary

An analysis of Taco John's Boss Burrito reveals it is high in calories, sodium, and saturated fat, particularly the beef and steak options. While the chicken version is lower in calories, it still contains a significant amount of sodium. Better options include the Boss Bowl or customizing your order.

Key Points

High in calories: Beef and steak Boss Burritos can contain over 800 calories, a large portion of daily intake.
High in sodium: All versions, regardless of protein, contain very high levels of sodium, often exceeding 80% of daily recommended limits.
Moderate fat content: Saturated fat levels are a concern, particularly in the beef and steak varieties.
Customization improves health: Removing sour cream and cheese or opting for the Boss Bowl can drastically reduce calories and fat.
Better protein choice: The chicken Boss Burrito is lower in calories than its beef or steak counterparts, but still high in sodium.
Alternatives exist: Smaller items or the Boss Bowl provide a better balance for those seeking a healthier meal at Taco John's.

A Closer Look at the Boss Burrito's Nutrition

The Boss Burrito is known for its size and flavor, but a glance at the nutrition facts reveals why it's not a go-to for health-conscious diners. The primary issues stem from its high calorie, fat, and sodium content. These numbers vary based on the protein filling—beef, steak, or chicken—but none are particularly low.

Breaking Down the Beef and Steak Burritos

The beef and steak versions of the Boss Burrito are the most nutritionally intense. The beef option packs approximately 820 calories, 33g of total fat (13g saturated fat), and a whopping 1910mg of sodium, which is over 80% of the recommended daily intake. The steak version is only slightly better, with around 790 calories, 33g of total fat (10g saturated fat), and 1670mg of sodium. Regularly consuming items with this much sodium can contribute to high blood pressure and other health issues.

Is the Chicken Boss Burrito a Healthier Choice?

For those seeking a less caloric option, the chicken Boss Burrito appears to be a better choice. Nutritional data indicates it has significantly fewer calories, around 450-460, and less fat. However, its sodium content remains high, with one source citing nearly 2000mg for the chicken and roasted corn version. While lower in calories, it is still not a low-sodium meal.

The Impact of Sauces and Toppings

Many of the burrito's components contribute to its less-than-healthy status. The combination of cheddar cheese, chipotle lime sauce, and sour cream adds a significant amount of saturated fat and calories. Even the Mexican red rice contributes to the overall carbohydrate and calorie count. While the Pico de Gallo and black beans add some fiber and nutrients, they are overshadowed by the higher-calorie, higher-sodium ingredients.

Healthier Customization Strategies

For those who love the flavors but want to cut down on the unhealthy components, customization is key. Here are several ways to modify your order:

Hold the cheese and sour cream: This immediately eliminates a significant portion of the saturated fat and calories.
Ask for extra pico de gallo: Adding more fresh vegetables like pico can increase flavor without adding empty calories or unhealthy fats.
Substitute: Opt for a bowl instead of a burrito to cut out the large flour tortilla, which is a major source of refined carbohydrates and calories. The Boss Bowl contains the same ingredients but with fewer overall calories.
Consider a side: Instead of the combo with Potato Olés, opt for a side of black beans for added fiber and nutrients with less fat.
Downsize your order: Choosing smaller items like a regular Crispy Taco or a Bean Burrito will provide a smaller, more controlled serving size.

Comparison Table: Boss Burrito vs. Healthier Taco John's Options


Item	Calories	Total Fat	Sodium	Dietary Fiber
Boss Burrito (Beef)	~820	33g	1910mg	9g
Boss Burrito (Chicken)	~450-460	15g	~1980mg	8g
Boss Bowl (Beef)	~700	Varies	Varies	Varies
Crispy Taco (Beef)	~150	10g	Varies	Varies
Black Beans	80	Trace	Varies	Varies
Bean Burrito	360	10g	830mg	8g

Note: Nutritional information can vary based on restaurant preparation and is subject to change. Always consult the official Taco John's nutrition guide for the most accurate data.

Conclusion: Making Informed Choices

So, is Taco John's Boss Burrito healthy? The answer is generally no, especially for the beef and steak versions, due to their high calorie, fat, and extremely high sodium content. While the chicken burrito is a better option, the sodium remains a concern. The Boss Burrito is best viewed as an occasional indulgence rather than a regular part of a balanced diet. By using customization strategies or choosing smaller, more controlled items like the Boss Bowl or a simple Crispy Taco, you can still enjoy Taco John's flavors without compromising your health goals. The key is to be mindful of what goes into your meal and to make deliberate choices that support your overall wellness. For those who can't resist, making a few simple modifications can significantly improve the nutritional profile of your meal.

Frequently Asked Questions

According to nutritional data, the beef Boss Burrito from Taco John's contains approximately 820 calories.

The chicken Boss Burrito is the healthiest option in terms of calories, weighing in at around 450-460 calories. However, all protein versions are very high in sodium.

Healthier alternatives include the Boss Bowl, which removes the large tortilla, a simple crispy taco, or a Bean Burrito, which has fewer calories and less fat than the Boss Burrito.

Yes, you can make the Boss Burrito healthier by asking to hold the sour cream and cheese, which significantly reduces the calorie and fat content.

Yes, the Boss Bowl is a healthier choice because it eliminates the large flour tortilla, cutting a significant number of calories and refined carbohydrates while still containing the main ingredients.

The Boss Burrito contains Mexican red rice, black beans, your choice of chicken, steak, or beef, cheddar cheese, chipotle lime sauce, Pico de Gallo, and sour cream.

The sodium content is very high across all versions, with the beef option reaching 1910mg and some chicken versions approaching 2000mg, representing a large portion of the daily recommended intake.