Nutrition Diet: How many calories are in a crispy taco shell?

October 21, 2025 •

3 min read

A single, standard crispy taco shell typically contains between 60 and 70 calories, a number that can fluctuate based on the brand and size. For those on a diet, knowing exactly how many calories are in a crispy taco shell? is a crucial first step toward making informed and balanced dietary choices.

Quick Summary

This guide provides a nutritional breakdown of a standard crispy taco shell, detailing its calorie count, macronutrient profile, and variations by brand. It compares hard shells to soft tortillas, offers tips for building healthier tacos, and explains how fillings and preparation methods impact overall meal calories.

Key Points

Standard Calorie Count: A typical crispy taco shell contains approximately 60 to 70 calories, largely due to the oil used in the frying process.
Healthier Alternative: Opting for a soft corn tortilla is a healthier choice, as it's typically heated and not fried, resulting in fewer calories and less fat.
Fat and Carbs: The macronutrient profile of a crispy shell is weighted towards carbohydrates and fat, with less than one gram of protein per shell.
Brand Variation: Calorie counts can vary by brand and shell size, so it's always best to check the nutritional information on the packaging.
Fillings Matter Most: The biggest impact on a taco's total calorie count comes from the fillings and toppings. Choose lean proteins and fresh vegetables to keep your meal healthy.
Smart Swaps: Using lean meats, beans, and healthy toppings like salsa or Greek yogurt can reduce the overall calorie and fat content of your meal significantly.

Understanding the Crispy Taco Shell's Nutritional Profile

A crispy taco shell is made from fried corn tortillas, and its caloric content is primarily influenced by this preparation method. The base ingredient, ground yellow corn, is generally low in calories, but the frying process, which involves various vegetable oils, adds a significant amount of fat and, consequently, calories. The final calorie count can vary depending on how long and in what oil the shell is fried, as well as its size.

Nutritional Breakdown of a Standard Crispy Shell

For an average 13g crispy taco shell, the nutritional breakdown is approximately as follows:

Calories: 60-70 kcal
Total Fat: ~3g
Saturated Fat: ~1g
Carbohydrates: ~8g
Dietary Fiber: ~1g
Protein: ~1g
Sodium: ~43mg

It's important to remember that these are average values. Different manufacturers and serving sizes will yield different results. For example, some brands package shells that are larger or come with a kit, which can alter the per-shell nutritional facts.

The Calorie Comparison: Crispy vs. Soft Shells

When planning a healthy taco meal, one of the biggest decisions is the type of shell. Crispy shells are a popular choice for their texture, but they are not always the lowest-calorie option. Soft tortillas, particularly those made from corn, offer a different and often healthier profile. The core difference is the fat added through frying.

Crispy Hard Shells: As fried products, they absorb oil, which drives up the calorie and fat content. This also means they tend to be lower in moisture and fiber compared to their soft counterparts.
Soft Corn Tortillas: These are typically heated or lightly toasted, not fried, resulting in significantly fewer calories and less fat per serving. They also retain more fiber from the corn.
Soft Flour Tortillas: While also unfried, flour tortillas can sometimes have a higher calorie and carbohydrate count than soft corn tortillas. The use of certain added oils can also increase their fat content compared to corn alternatives.

A Side-by-Side Look at Taco Shells

To better illustrate the differences, here is a comparison table of three popular taco shell options:


Feature	Crispy Corn Shell	Soft Corn Tortilla	Soft Flour Tortilla
Preparation	Fried in oil	Heated or toasted	Heated or toasted
Typical Calories	60-70 kcal	Approx. 50-60 kcal	Approx. 70-100 kcal
Fat Content	Higher due to frying	Lower	Moderate
Fiber Content	Lower	Higher	Variable
Primary Use	Crunchy tacos, often Tex-Mex	Traditional, authentic Mexican tacos	Burritos, fajitas, soft tacos
Health Impact	Higher in fat and calories	Generally a healthier, lower-calorie choice	Varies, often higher in carbs

Building a Healthier Taco: Beyond the Shell

While the shell is an important consideration, the majority of a taco's calories come from its fillings and toppings. Focusing on these ingredients can have a more significant impact on your overall nutrition diet.

Tips for Low-Calorie Fillings:

Choose Lean Protein: Opt for grilled chicken, lean ground turkey, or fish instead of fatty beef.
Go Plant-Based: Beans, lentils, or tofu are excellent, high-fiber, and low-fat protein sources.
Embrace the Veggies: Load up on fresh ingredients like lettuce, onions, bell peppers, tomatoes, and salsa.

Smart Swaps for Toppings:

Greek Yogurt instead of Sour Cream: Greek yogurt offers a similar creamy texture with less fat and more protein.
Fresh Salsa over Processed Sauces: Avoid calorie-dense processed sauces and opt for fresh, low-sugar salsa.
Avocado vs. Cheese: While cheese adds calories and saturated fat, a small portion of avocado provides healthy monounsaturated fats.

Conclusion: A Crunchy Shell in a Balanced Diet

Ultimately, a crispy taco shell is not inherently unhealthy, but its nutritional value is dependent on its preparation and context within the meal. By understanding how many calories are in a crispy taco shell?—around 60-70—and how it compares to other options, you can make smarter choices. Pairing a crispy shell with lean protein and fresh vegetables is a great way to balance the calories and fat from the fried tortilla. For a significantly healthier alternative, consider switching to soft corn tortillas. The key to a healthy taco is mindful assembly, focusing on fresh, unprocessed ingredients to control the overall fat and calorie content. For more detailed nutrition guidance, consider visiting the Academy of Nutrition and Dietetics [https://www.eatright.org/].

Frequently Asked Questions

A soft corn tortilla is generally considered the healthier option compared to a crispy (hard) taco shell. Crispy shells are typically fried, which adds extra fat and calories, while soft tortillas are usually just heated, resulting in a lower calorie and fat count.

The primary source of calories in a crispy taco shell comes from the vegetable oils used during the frying process. While the corn base is naturally low in calories, the frying method significantly increases the fat and overall calorie content.

You can reduce the calories in your tacos by using soft corn tortillas instead of crispy shells, opting for lean proteins like grilled chicken or fish, and loading up on fresh, low-calorie toppings like lettuce, salsa, and beans.

Homemade shells can be healthier if you control the preparation method. Baking corn tortillas instead of frying them in oil can significantly reduce the added fat and calories, making for a healthier, though still crispy, alternative.

For low-calorie fillings, consider using grilled or shredded chicken breast, lean ground turkey, fish, beans, lentils, or a mix of sautéed vegetables. These options provide protein and fiber without excessive fat.

Yes, you can include crispy tacos in a balanced diet. The key is moderation and focusing on healthy fillings. Since the shell is just a small part of the total calories, choosing lean ingredients and portion control can make it a perfectly acceptable meal.

Toppings can have a large impact on total taco calories. High-fat options like cheese and sour cream can quickly add significant calories. Swapping these for fresh salsa, avocado (in moderation), and Greek yogurt can help manage the calorie count.