Is there a lot of carbs in tacos?

December 6, 2025 •

4 min read

According to nutrition data, a single 8-inch soft flour tortilla taco can contain over 30 grams of carbohydrates, significantly more than its corn-based counterpart. This reveals that the answer to 'is there a lot of carbs in tacos?' isn't straightforward and depends heavily on the ingredients used.

Quick Summary

The carb content of tacos varies dramatically based on the type of shell and fillings. Standard flour tortillas are higher in carbs than corn tortillas, while low-carb options like lettuce wraps or cheese shells offer much lower counts. The overall carbohydrate load is influenced by every ingredient used.

Key Points

Shells are the main carb source: The type of shell or tortilla, especially soft flour, accounts for the majority of a taco's carbohydrates.
Corn is lower in carbs: Corn tortillas contain significantly fewer carbs and calories than flour tortillas, making them a better choice for blood sugar management.
Low-carb alternatives are plentiful: Options like lettuce wraps, cheese shells, or jicama slices can replace traditional shells for a much lower carbohydrate meal.
Fillings matter, too: While meat is low-carb, be aware of high-carb additives in pre-packaged seasonings, sauces, and some toppings like corn.
You can control your carb intake: By choosing your shell and fillings wisely, you can easily create a delicious taco that fits into a low-carb diet.

The Primary Culprit: Taco Shells and Tortillas

When assessing the total carbohydrate content of a taco, the shell or tortilla is the most significant factor. The choice between a flour or a corn tortilla can change the nutritional profile entirely, with a soft flour shell typically containing significantly more carbs than a hard corn shell. For those watching their carb intake, this is the most critical decision to make. Beyond the base, the cooking method also adds to the total. A deep-fried taco shell, whether corn or flour, will have a higher calorie and fat content than a soft, warmed tortilla.

Corn vs. Flour Tortillas: A Nutritional Face-Off

Let's compare the two most popular taco shell varieties. Corn tortillas, made from whole grain corn, are naturally lower in calories, fat, and carbohydrates, and higher in fiber than flour tortillas. A standard corn tortilla contains around 12-13 grams of carbs, while a medium flour tortilla can have 23 grams or more. The nixtamalization process used to make corn tortillas also boosts their calcium, niacin, and iron content. Flour tortillas, conversely, are typically made with refined flour and fat, resulting in a softer, more pliable texture but a higher carb count. Some commercial flour tortillas are fortified with vitamins and iron, but overall, corn tortillas are a more blood sugar-friendly option.

Comparison Table: Corn vs. Flour Tortillas (per medium serving)


Nutritional Aspect	Corn Tortilla	Flour Tortilla
Calories	~62 kcal	~134 kcal
Total Carbs	~12.7 g	~23 g
Dietary Fiber	~1.8 g	~1 g
Total Fat	Less than 1.5 g	~3.7 g
Sodium	Minimal (<25 mg)	Much higher (>360 mg)

Low-Carb Alternatives for Taco Shells

For those seeking to drastically reduce the carbohydrate load, several excellent alternatives to traditional tortillas are available. These swaps focus on replacing the grain-based shell with a naturally low-carb option that still provides a satisfying crunch or structure. Some popular choices include:

Lettuce Wraps: Large, crisp lettuce leaves, such as iceberg or romaine, make excellent, zero-carb taco shells. They offer a refreshing crunch and are a great way to load up on vegetables.
Bell Pepper Halves: Halved bell peppers, especially smaller, colorful varieties, can be used as edible vessels for taco fillings. Simply roast them slightly for a softer texture or enjoy them raw for a crunchy bite.
Cheese Shells: Baked or fried cheese can form crispy, savory, and zero-carb taco shells. This keto-friendly option adds a rich flavor and extra protein.
Grain-Free Tortillas: Several recipes exist for tortillas made from alternative flours like almond flour or ingredients like eggs and psyllium husk, specifically for those following a ketogenic diet.
Jicama Slices: For a fresh, crunchy, and very low-carb experience, thinly sliced jicama root can serve as a shell.

What About the Fillings?

While the shell is a major factor, the filling and toppings also contribute to the overall carb count. Lean ground beef, chicken, and other meats are naturally low in carbohydrates. However, ingredients added during preparation can increase the total. For example, some canned beans and store-bought taco seasonings may contain added sugars or starches. Likewise, toppings like corn salsa can add a surprising amount of carbs. Toppings like shredded cheese, sour cream, guacamole, and lettuce are generally low-carb and suitable for most dietary plans.

A Low-Carb Taco Recipe Example

For a delicious, keto-friendly taco experience, consider the following simple recipe:

Prepare the Shells: Create low-carb cheese shells by baking thin circles of shredded cheese on parchment paper until golden and crispy. Drape them over a taco stand or the edge of a bowl while they cool to form the shape.
Cook the Filling: Brown 1 pound of ground turkey or beef in a skillet. Add homemade keto taco seasoning (chili powder, cumin, garlic powder, salt, and paprika) to keep it low-carb.
Add Toppings: Fill the cooled cheese shells with the seasoned meat. Top with fresh, shredded lettuce, diced tomatoes, avocado slices, and a dollop of sour cream.

This method demonstrates that it is entirely possible to enjoy tacos without the high carbohydrate content of traditional grain-based shells.

Conclusion: The Final Verdict

So, is there a lot of carbs in tacos? The answer is that it varies significantly depending on how the taco is constructed. A typical fast-food taco with a soft flour tortilla and standard fillings can be relatively high in carbs, particularly when compared to a meal built around a low-carb diet. However, by making informed choices—opting for corn over flour tortillas, or exploring low-carb alternatives like lettuce or cheese shells—you can enjoy tacos as a healthy, balanced, and low-carbohydrate meal. The total carbohydrate count is a sum of its parts, and smart substitutions allow for full flavor without the carb load. The key is to be mindful of your choices, especially concerning the tortilla and any sugary or starchy additives in your fillings and sauces.

Frequently Asked Questions

Yes, corn tortillas contain fewer carbohydrates than flour tortillas. A typical corn tortilla has around 12-13g of carbs, whereas a medium flour tortilla can have over 20g.

The carb count for a fast-food taco varies, but a single hard corn shell taco with meat and cheese contains around 10.5g total carbs, while a soft flour shell can have 30.5g or more.

Excellent low-carb substitutes for taco shells include large lettuce leaves, halved bell peppers, or homemade shells made from baked cheese.

Common fillings like seasoned ground meat or shredded chicken are typically low in carbs. However, store-bought seasonings, beans, and certain sauces can contain added sugars and starches that increase the total carbohydrate count.

Yes, you can eat tacos on a keto diet by making smart substitutions. Use low-carb shells, like cheese wraps or lettuce, and ensure your fillings and toppings are keto-friendly, avoiding starchy beans or sugary sauces.

While 100% corn tortillas are lower in carbs, it's important to read the label. Some commercial brands may blend corn flour with wheat flour, which contains gluten and adds to the carb count.

To make a low-carb taco seasoning, simply combine chili powder, cumin, paprika, garlic powder, and onion powder. This avoids the hidden sugars and starches often found in store-bought packets.