Navigating the Del Taco Menu
Eating healthy at a fast-food restaurant may seem like a contradiction, but with the right information, it's possible to make smart choices. Del Taco's menu, known for its variety and value, also offers a surprising number of low-calorie and more nutritious options if you know what to look for. The key is to avoid heavily processed or fried items and focus on leaner proteins and fresh ingredients. Understanding the nutritional profile of different items is the first step toward a healthier fast-food experience.
The Standout Champion: Crunchy Snack Taco and Others
While several items are good options, the Crunchy Snack Taco is often cited as a top contender for the absolute healthiest item. With just 120 calories, low fat, and a moderate amount of protein, it's a small but satisfying choice. The Chicken Del Carbon Taco is another excellent contender, with even fewer calories at 110 per taco. These choices prove that you can still enjoy a classic taco flavor without a high caloric cost. For breakfast, the Egg and Cheese Breakfast Roller is a solid choice, offering a balanced start to your day with 250 calories.
Other Health-Conscious Choices
Del Taco offers a range of other options that can be a part of a balanced diet. Here are some of the best choices:
- Carne Asada Street Taco: At just 120 calories, this offers a protein-packed and flavorful choice without a heavy calorie load.
- Bean & Cheese Burrito: Choosing this with either the red or green sauce provides a great source of fiber and protein from the slow-cooked beans. This can be a very filling vegetarian option.
- 8 Layer Veggie Burrito: This burrito packs in a lot of vegetables and flavor with guacamole, beans, rice, and fresh ingredients. It's a higher-calorie option but much more nutrient-dense than many other menu items.
- Taco Salad with Grilled Chicken: This can be a very healthy meal if you customize it. Ask for no fried tortilla bowl and go easy on the cheese and sour cream. The grilled chicken provides a lean protein source.
- Snack Queso Quesadilla: For a cheesy fix, the smaller, snack-sized quesadilla is a much better choice than the full-sized version. Pair it with a healthier side for a more balanced meal.
- Crinkle Cut Fries: A small order is the best side choice, coming in at a reasonable 160 calories.
Comparison Table: Healthy vs. Unhealthy
To illustrate the difference, here is a comparison of some of Del Taco's healthier and less healthy items based on available nutritional information.
| Item | Calories | Total Fat (g) | Protein (g) | Key Health Takeaway |
|---|---|---|---|---|
| Crunchy Snack Taco | 120 | 7 | 6 | Low calorie, satisfying |
| Chicken Del Carbon Taco | 110 | 3.5 | 9 | Lowest calorie taco, lean protein |
| Carne Asada Street Taco | 120 | 3.5 | 10 | Flavorful, moderate protein |
| 8 Layer Veggie Burrito | 540 | 17 | 16 | Highest in fiber and veggies |
| Bacon Double Del® Cheeseburger | 760 | 51 | 37 | Very high fat and sodium |
| Epic Loaded Queso Burrito | 860-890 | 44-45 | 43-47 | High in calories, fat, and sodium |
Customizing Your Order for Success
Customization is your greatest tool for managing the health of your meal at Del Taco. A few simple swaps can significantly reduce the calorie, fat, and sodium content of your order without sacrificing flavor.
Simple Customization Tips
- Go Lean: Opt for grilled chicken or carne asada instead of crispy or seasoned beef. Grilled chicken is a much leaner protein choice.
- Control the Crunch: Choose corn tortillas over flour, and consider skipping the fried shell for taco salads to reduce carbs and fat.
- Load Up on Veggies: Ask for extra lettuce, tomatoes, and salsa. These add volume and nutrients without adding many calories. Del Taco also offers fresh guacamole which contains healthy fats.
- Hold the Creamy Stuff: Skip the sour cream and heavy sauces like queso to cut down on saturated fat and calories. Use salsa for a zesty, low-calorie alternative.
- Mind Your Portion Sizes: Stick to the smaller 'snack' or 'street' sized tacos and burritos, or combine a smaller entree with a side of chips and guacamole for controlled portion sizes.
Conclusion: Making Smarter Del Taco Choices
While fast food is often seen as a dietary pitfall, Del Taco offers viable options for those looking to eat more health-consciously. The Crunchy Snack Taco and Chicken Del Carbon Taco stand out as the leanest choices, but smart customization can turn many other menu items into a balanced meal. By focusing on grilled proteins, loading up on fresh vegetables, and limiting heavy, creamy sauces, you can enjoy the flavor of Del Taco without derailing your nutritional goals. Remember to check the official nutritional information on the Del Taco website for the most up-to-date data, as menu items and ingredients can change.
