Nutrition Diet: What are the ingredients in Old El Paso taco shells?

November 11, 2025 •

4 min read

Many crunchy taco shells from Old El Paso, particularly their corn-based varieties, are naturally gluten-free due to their simple ingredients. A deeper look into what are the ingredients in Old El Paso taco shells, and how they compare to other options, can help in making more informed nutrition diet choices.

Quick Summary

An examination of the ingredients and nutrition of different Old El Paso taco shells, including crunchy, Carb Advantage, and kit varieties. A comparison with healthier alternatives, such as homemade or specific corn tortillas, is also provided.

Key Points

Simple Ingredients in Classic Shells: Old El Paso's classic crunchy corn shells contain only limed corn flour, palm oil, and salt, and are naturally gluten-free.
Varied Ingredients by Product: More specialized products, like the Carb Advantage shells, include additional ingredients such as corn bran, modified starches, and various gums.
Palm Oil for Crunch: The use of palm oil in the frying process is what gives the shells their crispiness but also contributes to their fat content.
Alternatives Offer Better Nutrition: Homemade shells or traditional corn tortillas can be lower in fat and sodium, offering more fiber and nutrients than many store-bought options.
Balance with Healthy Fillings: The overall nutrition of a taco meal depends heavily on the fillings. Choosing lean proteins, fresh vegetables, and healthier fats like avocado is crucial for a balanced diet.
Carb Advantage Shells are Gluten-Free: Despite their more complex ingredient list, the Carb Advantage crunchy shells are also designed to be gluten-free, catering to specific dietary needs.
Kits Contain Mixed Ingredients: Dinner kits often include both hard corn shells and soft flour tortillas, with the flour-based options containing wheat and other additives.

For many, taco night is a cherished tradition, and Old El Paso taco shells are a staple in pantries across the country. However, as dietary awareness grows, many are asking: "What are the ingredients in Old El Paso taco shells?" The answer isn't a single formula; it depends on the specific product, ranging from the simple, classic crunchy shells to the more complex Carb Advantage versions. Understanding the components allows for a more informed approach to nutrition and a balanced diet.

The Ingredients in Old El Paso's Classic Crunchy Shells

The standard Old El Paso Crunchy Taco Shells are characterized by a straightforward and simple ingredient list, which contributes to their signature crispiness and gluten-free status. The ingredients typically include:

Limed Corn Flour: This is the primary ingredient, made from corn that has been cooked and soaked in an alkaline solution, a process known as nixtamalization. This traditional method improves the corn's nutritional profile, making niacin more digestible.
Palm Oil: Used for frying the shells, palm oil is the source of the product's fat content. While it provides texture and flavor, it's also high in saturated fats. The sourcing and processing of palm oil are often a point of consideration for consumers.
Salt: Added for flavor.

Because they are made from corn and contain no wheat, these classic shells are a safe option for those avoiding gluten.

Ingredients for Specialized Old El Paso Shells

Old El Paso offers a variety of products with different nutritional profiles and ingredients. The Carb Advantage shells, for instance, are designed for those managing their carbohydrate intake and have a more complex composition.

Carb Advantage Crunchy Taco Shells: These shells feature a lengthier ingredient list, including corn bran, modified tapioca starch, palm oil, limed corn flour, and various gums and fibers like soluble corn fiber, xanthan gum, and cellulose gum to create the desired texture and nutritional targets.
Hard & Soft Taco Dinner Kits: The hard shells in these kits generally have the same simple ingredients as the classic crunchy shells. However, the accompanying soft tortillas are made with enriched bleached wheat flour and several additives to maintain their soft, pliable texture. For those with gluten sensitivities, it's critical to note the difference between these products.

Nutritional Comparison: Old El Paso vs. Alternatives

When evaluating taco shell options for a healthy diet, it's helpful to compare the nutritional values. A single Old El Paso Crunchy Taco Shell contains around 66 calories, with 3.5g of total fat and 7.7g of carbohydrates. However, different products and alternatives present distinct nutritional profiles.

Comparison of Taco Shell Options


Feature	Old El Paso Crunchy Corn Shells	Old El Paso Carb Advantage Shells	Traditional Corn Tortillas (Homemade)
Key Ingredients	Limed Corn Flour, Palm Oil, Salt	Corn Bran, Modified Tapioca Starch, Palm Oil, Soluble Corn Fiber	Masa Harina, Water, Salt
Calories (per shell)	~66 kcal	~90 kcal (for 2 shells)	~55-60 kcal (per tortilla)
Fiber Content	0.5g (per shell)	High (designed for fiber boost)	Higher fiber than flour alternatives
Fat Content	3.5g (per shell), primarily from palm oil	Lower net carbs, still contains palm oil	Lower fat content, no added oil unless fried
Gluten Status	Gluten-free	Gluten-free	Naturally gluten-free

Building a Healthy Taco with the Right Fillings

The nutritional impact of a taco goes far beyond the shell. The fillings and toppings are major contributors to the overall healthiness of the meal. To create a balanced and nutrient-dense taco, consider these components:

Choose Lean Proteins: Opt for ground turkey, shredded chicken breast, fish, or plant-based alternatives like beans or tofu. These provide protein without excessive saturated fat.
Load Up on Veggies: A variety of colorful vegetables adds fiber, vitamins, and minerals. Think shredded cabbage, chopped lettuce, diced tomatoes, bell peppers, corn salsa, or pickled onions.
Smart with Fats and Dairy: Replace high-fat cheese and sour cream with healthier options. Try a dollop of non-fat Greek yogurt, a sprinkle of cotija cheese, or fresh avocado or guacamole.
Experiment with Salsas: Choose fresh, zesty salsas like pico de gallo or salsa verde over store-bought versions that can be high in sodium and sugar. Consider pineapple or mango salsa for a sweet, fruity twist.

Making Your Own Taco Shells

For those seeking ultimate control over their ingredients, making homemade corn tortillas from masa harina is a simple and rewarding process. The ingredients are just masa harina, water, and salt. You can then bake or lightly fry the tortillas at home, allowing you to control the type of oil and amount used. Homemade shells are typically lower in fat and sodium than their store-bought counterparts and can be made without preservatives.

Conclusion: Making Informed Taco Night Decisions

The answer to the question "What are the ingredients in Old El Paso taco shells?" reveals a range of options, from simple corn-based products to more processed, specialized alternatives. While the classic crunchy shells offer a gluten-free and relatively simple option, they do contain a significant amount of palm oil from the frying process. For a more wholesome approach, consider traditional corn tortillas or making your own, which allows for full control over ingredients and preparation. Regardless of the shell choice, incorporating lean proteins, plenty of vegetables, and healthier toppings will make for a more nutritious and balanced meal. Making these informed choices can transform taco night into a deliciously healthy culinary experience.

Healthy Taco-Building Tips

Prioritize Lean Proteins: Choose options like ground turkey, fish, or beans to reduce saturated fat intake.
Maximize Veggies: Increase fiber and nutrient intake by adding a colorful assortment of shredded vegetables or salsa.
Use Healthier Alternatives: Swap sour cream for non-fat Greek yogurt and high-fat cheeses for avocado or low-fat options.
Consider Homemade Shells: For full ingredient control, make your own shells from masa harina, water, and salt.
Limit Processed Toppings: Reduce sodium and sugar by using fresh salsa instead of processed sauces.

Frequently Asked Questions

Yes, Old El Paso's corn-based crunchy taco shells are gluten-free, as they are made from limed corn flour and contain no wheat ingredients. It's always best to check the specific product packaging, but this holds true for their classic crunchy varieties.

Limed corn flour, also known as masa harina, is a type of flour made from corn that has undergone a process called nixtamalization. This involves soaking the corn in an alkaline solution, which enhances its nutritional value and makes it easier to digest.

While Old El Paso shells can be part of a balanced diet, their healthiness depends on the type and how they are served. The fat content, primarily from palm oil used for frying, is a nutritional consideration. Pairing them with lean proteins and abundant vegetables can make for a more nutritious meal.

Homemade taco shells, typically made from masa harina, water, and salt, can offer better nutritional value. They are generally lower in fat and sodium, and you can control the type and amount of oil used during preparation.

Healthier alternatives include making your own shells from masa harina, opting for simple corn tortillas (often higher in fiber), or using non-shell alternatives like lettuce wraps. Some brands also offer shells made with more wholesome ingredients or lower carb options.

Different Old El Paso products are formulated for specific purposes. For example, Carb Advantage shells include corn bran and soluble corn fiber to boost fiber content and reduce net carbs, while dinner kits that include both hard and soft options require different ingredients for the distinct textures.

Palm oil is used for frying the corn tortillas to create the classic crunchy hard shell texture. While it provides desired crispiness, it also contributes to the shell's overall fat content. Palm oil contains both saturated and unsaturated fatty acids.