What Kind of Taco Shell Is Healthiest? A Guide to Making the Best Choice

October 31, 2025 •

2 min read

While tacos can be a nutritious and delicious part of a balanced diet, the choice of taco shell significantly impacts the overall health profile of your meal. Traditional fried hard shells and refined white flour tortillas can add excess calories, fat, and sodium, but knowing what kind of taco shell is healthiest can help you make a better choice.

Quick Summary

This article explores the nutritional differences between soft corn, hard corn, and flour tortillas, highlighting which options are higher in fiber and lower in calories and fat. It also covers the health risks of fried shells and provides guidance on healthy cooking methods and alternative shells to help you build a more nutritious taco.

Key Points

Soft Corn Tortillas Are Healthiest: 100% corn tortillas are low in fat and calories, high in fiber, and naturally gluten-free.
Avoid Fried Shells: Hard, fried shells absorb excessive oil, leading to high fat and calorie content, and potentially harmful trans fats.
Choose Whole Wheat over White Flour: Opt for whole wheat flour tortillas for more fiber and nutrients than refined white flour varieties.
Consider Alternative Wraps: For low-carb diets, use large lettuce leaves, cabbage leaves, or homemade egg crepes as nutritious, low-calorie shells.
Bake for a Crispy Texture: To make a healthier, crunchy shell, bake soft corn tortillas in the oven instead of deep-frying them.
Fill with Lean Proteins and Veggies: The healthiest tacos are built with lean meats, beans, or tofu, and a generous amount of fresh vegetables.

Corn vs. Flour: A Detailed Nutritional Showdown

When considering which taco shell is healthiest, the primary debate often comes down to soft corn versus soft flour tortillas.

Why Corn Tortillas Win for Overall Health

Soft corn tortillas, particularly those made from 100% whole corn, are often considered the healthier option. They are typically lower in calories and fat and higher in fiber than flour tortillas. For instance, a small corn tortilla contains about 62 calories, while a medium flour tortilla can have around 134. Corn tortillas are naturally gluten-free and usually have less sodium than their flour counterparts.

The Case for Fortified Flour and Whole Wheat Tortillas

While traditional flour tortillas may be less nutrient-dense, those made with enriched flour are often fortified with vitamins and minerals. Whole wheat flour tortillas offer a healthier alternative to refined white flour versions due to their higher fiber content. Flour tortillas are also known for their sturdier structure.

The Risks of Fried Taco Shells

Fried, crispy shells are generally considered the least healthy choice. Frying significantly increases their calorie and fat content by absorbing oil and can introduce harmful trans fats. Frequent consumption of fried foods is also linked to inflammation.

A Comparative Look: Corn vs. Flour Tortillas


Feature	100% Soft Corn Tortilla	Traditional Soft Flour Tortilla	Whole Wheat Flour Tortilla	Fried Hard Shell	Alternative Shell (Lettuce)
Calories	Lower	Higher	Moderate	Highest	Negligible
Fiber	Higher	Lower	Higher than white flour	Low	High
Fat	Lower (little to none)	Higher (often with lard/shortening)	Lower than traditional	Highest	None
Gluten-Free	Yes	No	No (contains gluten)	Generally yes, but check for additives	Yes
Sodium	Lower	Higher	Moderate	High	None
Best for...	Authentic flavor, blood sugar control	Sturdy burritos, fortified nutrients	Added fiber, stronger structure	Limited consumption	Low-carb, low-calorie diets

How to Build a Healthier Taco

Making healthy tacos involves more than just the shell. Consider these tips for a nutritious meal: choose 100% soft corn or whole wheat tortillas; bake rather than fry for a crispy shell; explore alternatives like lettuce wraps; use lean proteins such as beans or lentils; include plenty of fresh vegetables; opt for healthy toppings like salsa or avocado; and prepare meals at home to control ingredients.

Conclusion

Soft corn tortillas made from 100% whole corn are often the healthiest option for taco shells due to their nutritional benefits. Fried hard shells and refined flour tortillas are generally less healthy. Building healthier tacos involves choosing options like baked corn or whole wheat shells and filling them with lean proteins, vegetables, and healthy toppings.

Resources

Continental Hospitals Healthline

Frequently Asked Questions

Soft taco shells are typically healthier than hard taco shells because hard shells are fried and thus higher in fat and calories.

Yes, corn tortillas are generally healthier, offering fewer calories and fat, more fiber, and are naturally gluten-free. Some flour tortillas are fortified, however.

Hard taco shells can be eaten in moderation, but a healthier option is to bake soft corn tortillas for a crispy texture.

100% corn tortillas are a good gluten-free choice. Other options include cassava flour tortillas or lettuce wraps.

Choose soft corn or whole wheat shells, use lean proteins and lots of vegetables, and opt for healthy toppings like salsa or avocado.

Bake soft corn tortillas in the oven, either draped over a rack or laid flat on a baking sheet, until they become crispy.

Yes, whole wheat tortillas are healthier than white flour versions due to more fiber and nutrients, but they contain gluten.