Nutrition Diet: What is the healthiest thing I can get from Taco Bell?

October 18, 2025 •

4 min read

According to a 2018 study from the CDC, almost 37% of US adults consume fast food on any given day, proving that convenient meals are a fixture in modern life. Navigating menus for healthy options can be tough, but with the right knowledge, you can find out what is the healthiest thing I can get from Taco Bell and customize your order effectively.

Quick Summary

This guide explores the best nutrition-focused options at Taco Bell, highlighting dietitian-recommended choices like the Cantina Chicken Bowl and strategies for customization, including ordering 'Fresco Style' and swapping proteins, to build a healthier fast-food meal.

Key Points

Opt for Fresco Style: Automatically reduce calories and fat by swapping cheese and sauces for fresh diced tomatoes on nearly any menu item.
Choose Lean Proteins: Prioritize grilled chicken, steak, or plant-based black beans over seasoned beef to lower saturated fat content.
Embrace the Power Bowl: The Cantina Chicken Bowl and other Power Menu bowls provide a balanced and customizable meal rich in protein, fiber, and fresh veggies.
Be Mindful of Sodium: Fast food is high in sodium, so balance your Taco Bell meal with lower-sodium options throughout the day.
Swap Wisely: Replace creamy sauces with salsa or guacamole (in moderation) and opt for water or diet soda instead of sugary beverages to significantly reduce calories.
Customize Your Order: Use the website or mobile app to build your meal precisely to your dietary needs, adding veggies and removing high-fat components.

Your Guide to Healthy Eating at Taco Bell

For many, the terms 'healthy eating' and 'fast food' seem like opposing forces. However, with the right knowledge and some clever ordering strategies, you can enjoy Taco Bell without completely derailing your nutritional goals. The key is customization. Taco Bell offers a menu that, with a few tweaks, can cater to various dietary preferences, including low-calorie, high-protein, and vegetarian options.

Dietitian-Approved Menu Standouts

When looking for the best pre-built options, some menu items stand out for their nutritional balance. These items are often high in protein and fiber, helping you feel fuller for longer.

Cantina Chicken Bowl: Often cited by dietitians as a top choice, this bowl is packed with lean chicken, black beans, and vegetables like cabbage and pico de gallo. It provides a good balance of protein, fiber, and carbohydrates. To make it even leaner, you can omit the avocado ranch sauce and sour cream.
Power Menu Bowls (Veggie or Chicken): Similar to the Cantina Bowl, the Power Menu bowls offer a fantastic base of seasoned rice, black beans, and fresh vegetables. The veggie version, with 12 grams of protein and 11 grams of fiber, is a nutrient-dense choice, and you can make it vegan by removing dairy products.
Bean Burrito: A classic vegetarian option, this burrito is filled with refried beans, onions, and red sauce. Beans provide a substantial amount of protein and fiber. Order it 'Fresco Style' to remove the cheese and further reduce the calorie and fat content.
Fresco Tacos: Ordering any Crunchy or Soft Taco 'Fresco Style' is a game-changer. This simple hack replaces the cheese, sour cream, and creamy sauces with fresh pico de gallo, significantly cutting fat and calories. A Crunchy Taco Fresco Style with beef contains a low 140 calories.
Black Beans and Rice: This side item is a simple, vegan-friendly choice that packs protein and fiber. It's a great low-calorie base or addition to any meal.

The Power of Customization: Key Ordering Hacks

Making small adjustments can have a significant impact on the nutritional profile of your Taco Bell meal. By customizing your order, you can tailor it to your specific dietary needs.

Order Fresco Style The most impactful and simplest hack is to order your item 'Fresco Style'. This replaces dairy-based ingredients like cheese and sour cream with fresh diced tomatoes, reducing saturated fat and calories.

Choose Leaner Proteins Swap out the seasoned ground beef for grilled chicken or black beans to reduce fat and cholesterol. Both options provide lean protein, with black beans offering an added boost of fiber.

Go Easy on or Skip the Cheese and Sauces Creamy, mayo-based sauces are a primary source of saturated fat at Taco Bell. Ask for 'light sauce' or, even better, skip it altogether and use the complimentary mild, hot, or fire sauces for flavor without the extra calories. A side of guacamole is a healthier fat alternative.

Double Down on Veggies Ask for extra lettuce, tomatoes, or onions to increase the volume of your meal without adding significant calories. This adds nutrients and fiber, helping you feel more full.

Skip the Fried Elements Items like the Chalupa shell are fried, adding unnecessary fat. Opt for soft flour or hard corn taco shells instead. For a healthier version of a taco salad, ditch the fried tortilla bowl entirely and just eat the filling.

Comparison of Taco Bell Choices

To illustrate the impact of smart ordering, consider this comparison between a customized, healthier option and a standard, less-optimized choice.


Item	Calories	Protein (g)	Fat (g)	Sodium (mg)	Customization Strategy
Fresco Crunchy Taco	~140	~6	~7	~270	Order 'Fresco Style', replacing cheese with pico de gallo
Cheesy Gordita Crunch	490	20	28	840	High in calories, fat, and sodium from creamy sauces and cheese.

What About Drinks and Dessert?

Making a healthy meal choice can be undone by a high-sugar drink. Stick to zero-calorie beverages like water or unsweetened iced tea to avoid extra calories. While the temptation for a sweet treat like cinnamon twists is real, remember that they add calories and sugar without providing much nutritional value. It is always best to skip dessert if your goal is maintaining a healthy diet.

Final Thoughts

While Taco Bell is still a fast-food chain, it offers surprising flexibility for those committed to a healthier diet. By strategically customizing your order, you can enjoy flavorful meals that are lower in calories, saturated fat, and sodium, while still providing satisfying protein and fiber. Always prioritize lean proteins like grilled chicken or black beans, order 'Fresco Style' to cut down on dairy, and make smart choices with your drinks and side dishes. A little knowledge empowers you to stay on track with your health and nutrition goals, even when the drive-thru beckons.

For more in-depth nutritional information on specific menu items, you can use Taco Bell's online nutrition calculator at www.tacobell.com.

Frequently Asked Questions

One of the absolute lowest-calorie items is the Crunchy Taco ordered 'Fresco Style', which contains around 140 calories. Another very low-calorie option is a simple side of Black Beans and Rice at about 160 calories.

Yes, Taco Bell's Power Bowls, especially the Cantina Chicken Bowl and Veggie Power Menu Bowl, are among the healthiest choices because they contain lean protein, high-fiber black beans, and fresh vegetables. However, they can be high in sodium, so they should be part of an overall balanced diet.

When you order an item 'Fresco Style', Taco Bell replaces the higher-calorie, dairy-based ingredients like cheese, sour cream, and creamy sauces with fresh pico de gallo, a mix of diced tomatoes, onions, and cilantro.

To reduce sodium, the best approach is to order 'Fresco Style' to eliminate cheese and creamy sauces. You can also opt for black beans over refried beans and use a side of salsa instead of creamy dressings.

The Bean Burrito is an excellent vegetarian option as it's rich in fiber and protein from the beans. To make it even healthier, order it 'Fresco Style' to remove the cheese and significantly reduce its fat and calorie content.

Yes, several items can be made vegan with customization. The Bean Burrito or Power Menu Veggie Bowl can both be ordered 'Fresco Style' and without cheese or other dairy. A side of Black Beans and Rice is also a naturally vegan choice.

For healthier eating, you should generally avoid items with excessive cheese, creamy sauces, and fried shells, such as the Cheesy Gordita Crunch or fried Chalupa shells. Also, skip sugary drinks and opt for water or unsweetened iced tea instead.