Eating at Taco Bell with health in mind does not mean you have to sacrifice flavor. Some items are high in fat and sodium, but the right choices and small changes can make your meal more balanced. It's important to understand the choices and know which customizations offer the most nutritional benefits.
Healthier Taco Choices on the Menu
When starting with a healthier base, a few classic menu items are great choices. These tacos are usually lower in calories and fat, providing a good base for customization.
Crunchy Taco
The standard Crunchy Taco is one of the easiest and lowest-calorie items on the menu. Made with a corn shell, seasoned beef, lettuce, and cheese, it is a great starting point.
- Customization: Swap the seasoned beef for grilled chicken or black beans to reduce saturated fat. To lower calories and fat, order it 'Fresco Style' to replace the cheese with fresh diced tomatoes.
Soft Taco
The Soft Taco, with a flour tortilla, is a close second in terms of a healthy base. While it has slightly more calories than the crunchy taco, it is still a solid choice.
- Customization: Like the Crunchy Taco, choose grilled chicken or black beans instead of beef. Ordering it 'Fresco Style' is also very effective for reducing fat and calories.
Cantina Chicken Soft Taco
For those wanting a higher-protein option directly from the menu, the Cantina Chicken Soft Taco is a great choice. It has lean, slow-roasted chicken and comes with lettuce and pico de gallo.
- Customization: Remove the avocado ranch sauce to significantly reduce fat and sodium while keeping the fresh flavors of the chicken and pico.
Black Bean Soft Taco
A great choice for vegetarians and those looking to increase fiber intake, the black bean taco provides protein, fiber, and a satisfying taste.
- Customization: Ordering it Fresco will make it vegan-friendly and even healthier, as it removes the cheese and creamy sauces.
The "Fresco Style" Hack: Your Best Customization Tool
Ordering an item 'Fresco Style' is one of the easiest and best ways to make your Taco Bell meal healthier. This modification replaces dairy-based ingredients, such as cheese, sour cream, and creamy sauces, with a generous scoop of freshly prepared diced tomatoes. This immediately lowers the item's fat and calorie content without sacrificing flavor.
Smarter Swaps for a Healthier Meal
Beyond the Fresco hack, other small changes can greatly improve your order's nutritional profile. These swaps help to create a more balanced meal while still allowing you to enjoy your favorite flavors.
- Swap Your Protein: Choose grilled chicken or black beans over the seasoned beef to lower saturated fat and cholesterol. Black beans also add fiber, which aids in digestion and helps you feel full longer.
- Add Extra Veggies: Add extra lettuce, onions, or pico de gallo to increase the volume and nutritional value of your meal with few added calories.
- Modify Your Sauce: Ask for creamy sauces and dressings on the side, or replace them with a lower-calorie alternative like hot sauce or a controlled amount of guacamole. Guacamole contains healthy fats, which are better for your cholesterol than mayo-based sauces.
- Watch the Shells: Stick to soft tortillas or the classic crunchy corn taco shells, and avoid fried shells like those used in the Chalupa or Crunchwrap Supreme, which contain unnecessary added fat.
Healthiest Tacos Comparison Table
| Item | Calories | Fat (g) | Protein (g) | Customization Potential |
|---|---|---|---|---|
| Crunchy Taco (Beef) | 170 | 9 | 8 | Excellent: Swap beef, go Fresco |
| Soft Taco (Beef) | 180 | 8 | 9 | Excellent: Swap beef, go Fresco |
| Cantina Chicken Soft Taco | ~120-130* | ~6-7* | 12* | Good: Remove avocado ranch sauce |
| Black Bean Soft Taco | ~180-200* | ~6-7* | ~8-10* | Excellent: Go Fresco for vegan option |
*Note: Nutritional information can vary. These are based on available menu data and customizations,.
A Note on Sodium
Most fast food, even the healthier-looking options, can be high in sodium. Taco Bell has worked to reduce sodium in its menu over the years, but it's still something to be mindful of. If you are watching your sodium intake, pairing a modified Fresco taco with water and avoiding overly salty sides is your best bet.
Conclusion
Making healthy choices at Taco Bell doesn't have to be hard. By starting with a low-calorie, high-protein base like the Crunchy Taco or Cantina Chicken Soft Taco, and using simple modifications like ordering 'Fresco Style,' you can create a meal that tastes great and fits your health goals. Remember to make smart swaps, add fresh veggies, and be mindful of your overall sodium intake. With these tips, you can enjoy your next trip to Taco Bell without guilt. For more information on managing your sodium intake, see resources like the American Heart Association.
