Your Nutrition Diet Guide: How Many Calories Does One Taco Shell Have?

October 23, 2025 •

4 min read

According to manufacturers like Old El Paso, a single crunchy taco shell can contain as few as 66 calories. But a taco's total calorie count depends heavily on the shell, so understanding how many calories does one taco shell have? is a crucial first step for any nutrition diet plan.

Quick Summary

The calorie count of a single taco shell varies widely based on its type, size, and preparation method. Hard corn shells and soft corn tortillas are generally lower in calories than soft flour tortillas. Baking offers a healthier alternative to frying, which adds significant calories and fat.

Key Points

Hard vs. Soft Shell Calories: A standard hard corn shell has about 60-66 calories, while a soft flour tortilla typically contains 100-140 calories.
Corn Shells are Lower Calorie: Soft corn tortillas are often the lowest calorie shell option, with one averaging around 62 calories.
Preparation Method Matters: Frying a tortilla significantly increases its calorie count due to oil absorption, making baked shells a healthier alternative.
Check for 'Street Taco' Sizes: Opting for smaller taco shell sizes, like 'street taco' versions, can reduce the number of calories per serving.
Shell is Just the Beginning: The total calorie count of a taco is heavily influenced by toppings and fillings, so choosing lean protein and lots of vegetables is crucial.
Homemade Offers Control: Making your own shells by baking corn tortillas gives you full control over ingredients and preparation, often resulting in fewer calories.

Demystifying Taco Shell Calories: An Overview

When planning a meal as popular and versatile as tacos, knowing the nutritional profile of each component is key. While the fillings, cheese, and sauces contribute the bulk of the calories, the shell provides the foundation. Understanding the calorie count of your chosen shell is essential for effective calorie management, especially on a controlled nutrition diet.

The Hard Facts: Calories in Crunchy Corn Shells

Hard taco shells are typically made from corn masa flour and are fried to achieve their signature crunch. This frying process is what primarily determines their caloric value. A standard, store-bought hard taco shell weighs about 13-14 grams and contains around 60 to 66 calories. Brands like Old El Paso list their crunchy shells as having approximately 66 calories each. However, some brands or deep-fried restaurant versions might have a higher count, especially if they are larger. A three-shell serving from one brand is listed at 150 calories, averaging 50 calories per shell. Always check the specific product's nutrition label to confirm.

The Softer Side: Calories in Soft Flour Tortillas

Soft flour tortillas are another popular choice for tacos, prized for their flexibility and mild taste. They are made with refined flour and often contain added fats like lard or shortening to give them a pliable texture. A standard taco-sized flour tortilla (around 40-45g) usually ranges from 100 to 140 calories. This makes them significantly more caloric than their corn-based counterparts. A typical Mission Foods soft taco flour tortilla, for example, lists 140 calories. If you are mindful of your calorie intake, opting for a smaller 'street taco' size can help reduce the overall calorie count.

Going Traditional: Calories in Corn Tortillas

Soft corn tortillas are a traditional, and often healthier, alternative to flour tortillas. Made from corn masa and water, they generally contain fewer ingredients and less fat. A single corn tortilla weighing approximately 28g has about 62 calories. This makes them an excellent choice for a calorie-restricted diet. They also offer more fiber than their flour counterparts. For individuals with gluten intolerance, corn tortillas provide a safe, gluten-free option.

Preparation Matters: Baked vs. Fried Shells

Beyond the ingredients, the cooking method is a major factor in the final calorie count. The hard taco shells bought at the store are pre-fried. However, if you make your own at home, you have control over this process. Baking your corn tortillas in the oven until they are crisp is a great way to create a crunchy shell with significantly fewer calories than a deep-fried version. A homemade, baked corn tortilla can be as low as 50 calories per shell. Deep-frying a corn tortilla in oil can increase its calorie count from around 62 calories to between 107 and 150 calories due to fat absorption.

Comparison of Common Taco Shell Types


Shell Type	Approximate Calories (per shell)	Primary Ingredients	Notes
Store-Bought Hard Corn	~60–66 calories	Corn Masa, Oil	Pre-fried, crunchy texture.
Soft Flour (Standard)	~100–140 calories	Refined Flour, Shortening/Fat	Softer, pliable texture.
Soft Corn	~62 calories	Corn Masa, Water	Gluten-free, traditional option.
Homemade Baked Corn	~50 calories	Corn Masa, Water	Lower calorie, healthier homemade option.
Restaurant-Style Fried	~150+ calories	Corn or Flour, Oil	Can vary widely based on size and oil used.

Tips for Making a Healthier Taco

If you are working with a calorie budget, here are some actionable tips to ensure your taco night stays on track:

Choose the right shell: As the table above demonstrates, a simple switch from a soft flour tortilla to a soft or baked corn shell can save you significant calories. Remember to opt for smaller sizes when available.
Load up on veggies: Fill your tacos with lots of fresh vegetables like shredded lettuce, diced tomatoes, onions, and bell peppers. Vegetables are low in calories and high in fiber, helping you feel full and satisfied.
Select lean protein: Instead of fatty ground beef, choose leaner proteins like grilled chicken breast, fish, shrimp, or black beans. These options provide protein without excess saturated fat.
Control the cheese and toppings: High-calorie condiments like sour cream and shredded cheese add up quickly. Use them sparingly or substitute with healthier alternatives like Greek yogurt or a sprinkle of low-fat cheese. Fresh salsa and pico de gallo offer flavor with minimal calories.
Use smaller portions: When using calorie-dense ingredients, a little goes a long way. Use a measuring spoon for items like cheese and sour cream to keep portions in check.

Conclusion: Making Informed Choices for a Healthy Diet

In conclusion, the answer to "how many calories does one taco shell have?" depends on the shell itself. Hard corn shells are a moderate choice, while soft flour tortillas are typically the most caloric. Soft corn tortillas and homemade baked shells offer the lowest calorie options. By understanding the nutritional differences between shells and controlling your fillings and toppings, you can enjoy a delicious and satisfying taco while staying within your nutritional goals. Making these small, informed choices allows for a more balanced and enjoyable nutrition diet, proving that you don't have to sacrifice flavor for health.

For more detailed nutritional information and healthy recipe ideas, the US FDA website offers guidance on interpreting food labels.

Frequently Asked Questions

Yes, corn tortillas are generally considered healthier than flour tortillas. They have fewer calories, less fat, and a simpler ingredient list, plus they are a good source of fiber.

Typically, yes. Homemade baked taco shells, especially if made from corn tortillas, have fewer calories because they are not deep-fried in oil like many commercially prepared hard shells.

Frying a tortilla can significantly increase its calorie count. For example, a corn tortilla with around 62 calories can jump to over 100 calories after deep-frying due to the added fat from the oil.

Toppings can have a major impact. High-calorie toppings like sour cream and cheese can quickly add calories, while low-calorie options like fresh salsa, lettuce, and pico de gallo can be used more liberally.

Yes, the size of the shell directly affects its calorie count. Smaller 'street taco' size tortillas will have fewer calories than larger 'burrito' size tortillas made from the same ingredients.

The lowest calorie option is typically a soft corn tortilla or a homemade baked corn tortilla. The simple ingredients and preparation method keep the calorie and fat content low.

Yes, you can use hard shells on a weight-loss diet by simply accounting for their calories. Since they are generally a moderate calorie option, the key is to manage the higher-calorie fillings and toppings to keep the total meal within your calorie goals.