What to Eat at Del Taco: Healthy Menu Choices and Nutrition Facts

In This Article

Del Taco first opened in California in the 1960s and soon became a popular choice for fast-food tacos, burritos, and other items inspired by Tex-Mex flavors and recipes. The chain expanded to include fast-food fare like burgers, fries, and ice cream shakes.

As with Taco Bell and Taco Bueno, Del Taco’s menu uses ingredients central to traditional Mexican cuisine, like seasoned ground beef and chicken, corn and flour tortillas, blends of cheese, as well as sauces like queso, guacamole, and salsa.

These ingredients and the dishes they’re featured in can be high in calories, sodium, and carbohydrates. As long as you understand how these ingredients are used and what your options are, you can create a meal at Del Taco that’s in line with your individual dietary needs and preferences.

What Experts Say

“The many options at Del Taco provide a satisfying mix of high fiber carbs, protein, and fat, including a vegan/vegetarian section of the menu. Besides salads, there aren't many options for adding veggies to a meal. So if you eat here regularly, try to eat veggie-rich and lower sodium meals the rest of the day to help balance out overall intake."

Willow Jarosh, MS, RD

Navigating the Menu

Here’s a closer look at how Del Taco’s menu stacks up nutritionally. You can also use the information provided by the company’s website to find out more about the ingredients used, how food is prepared, as well as important information regarding food allergies.

It is important to note that menu items may vary by region, so be sure to check the website for your location.

Most Nutritious Options
  • Egg and cheese breakfast roller (Breakfast)

  • Avocado veggie bowl (Salads & Fresca Bowls)

  • Crunchy value taco (Tacos & Tostadas)

  • Original chicken roller (Burritos)

  • Mini Cheddar Quesadilla (Quesadillas)

  • 3-layer queso nachos (Nachos)

  • Kid’s menu hamburger (Burgers)

  • Kid's menu crinkle-cut fries (Sides)

  • Cinnamon churros (Desserts) 

  • Gold Peak iced tea (Drinks)

Least Nutritious Options
  • Huevos rancheros epic burrito (Breakfast)

  • Chicken bacon avocado salad (Salads & Fresca Bowls)

  • Flatbread taco with carne asada (Tacos & Tostadas)

  • Epic steak and potato burrito (Burritos) 

  • Chicken cheddar quesadilla (Quesadillas)

  • Queso loaded nachos with taco meat (Nachos)

  • Bacon Double Del Cheeseburger (Burgers)

  • Carne asada fries (Fries)

  • Caramel cheesecake bites (Dessert)

  • Prima Java iced coffee (Drinks)

Breakfast

When you’re grabbing breakfast at a fast-food drive-thru, the best bet is usually to skip salty, processed meat fillings like sausage, bacon, and chorizo. At Del Taco, you can opt for simple egg and cheese breakfast burritos and “rollers," which are skinny, tightly wrapped tortillas with egg, cheese, and red sauce.

In general, it's also best to order breakfast items à la carte rather than the meal options, which come with a side of the hash brown sticks and a drink.

Most Nutritious Option

The egg and cheese breakfast roller offers 290 calories, 13g total fat, 6g saturated fat, 0g trans fat, 28g carbohydrate, 1g sugar, 15g protein, 620mg sodium.

Least Nutritious Option

The huevos rancheros epic burrito comes in at 1120 calories, 62g fat, 24g saturated fat, 0g trans fat, 91g carbohydrates, 7g sugar, 48g protein, and 2100mg sodium.

Del Taco’s "Epic Burrito" and "Epic Scramblers" live up to their names, ranging from 960–1120 calories and 54–62g of fat per serving. They also pack in nearly a day’s worth of sodium (1,890–2,300mg).

If you’re ordering breakfast, resist the temptation to add a side order of donut bites which has 240 calories (mostly from fat and sugar).

Salads & Fresca Bowls

While not always the case at fast-food restaurants, Del Taco’s Fresca bowls are packed with veggies and a choice of protein but are quite high in sodium. The salads, however, are typically high-calorie, high-fat options.

Most Nutritious Option

The avocado veggie bowl (one of Del Taco's vegan options) includes avocado slices, black beans, and other toppings over a bed of cilantro lime rice and provides 490 calories, 16g total fat, 2g saturated fat, 72g carbohydrate, 8g sugar, 14g protein, and 1430mg sodium.

Least Nutritious Option

The chicken bacon avocado salad comes in at 550 calories, 40g fat, 6g saturated fat, 27g carbohydrate, 6g sugar, 23g protein, and 1130mg sodium.

Tacos & Tostadas

Del Taco menu offers more than 10 different types of tacos and tostadas. Depending on the shell you pick and what you fill them with, tacos can be one of the most or least caloric items on Del Taco’s menu. In general, choose crispy taco shells rather than the soft flatbread, which adds an additional 100–200 processed, high-carb calories.

Most Nutritious Option

The crunchy value taco offers 130 calories, 8g fat, 3.5g saturated fat, 9g carbohydrates, 1g sugar, 6g protein, and 130mg sodium per taco.

Least Nutritious Option

The flatbread taco with carne asada provides 350 calories, 15g fat, 4.5g saturated fat, 34g carbohydrate, 2g sugar, 17g protein, and 800mg sodium per taco.

Burritos

Del Taco’s burritos range from the relatively low-cal, low-fat cheese, chicken rollers to hefty “Epic” burritos packed with rice, creamy sauces, and tons of meat. As long as you choose fillings carefully, burritos can be a reasonable meal option—especially if you share an order or save half for later.

One of the easiest ways to reduce the fat, calorie, and carb content of a burrito is to pack in extra veggies while skipping meat, cheese, and heavy sauces. You can customize a burrito at Del Taco with ingredients like lettuce, onion, tomatoes, avocado, black beans, and salsa.

Most Nutritious Option

Del Taco's original chicken roller provides 250 calories, 9g fat, 3g saturated fat, 30g carbohydrate, 0g sugar, 14g protein, and 750mg sodium.

Least Nutritious Option

The Epic steak and potato burrito comes in at 1040 calories, 61g fat, 23g saturated fat, 77g carbohydrate, 4g sugar, 40g protein, and 2280 mg sodium.

Quesadillas

Quesadillas can be made fairly basic, with just cheese and a tortilla, or can include popular taco or burrito fillings. It’s easy to make a relatively healthy quesadilla, but if you’re not mindful of the ingredients you choose and the serving size, this menu item can also be one of the least healthy options.

If you’re craving a cheesy quesadilla, look for lighter, smaller sizes to start. You can then customize to include healthy additions like veggies and salsa that will add taste without adding as many carbs, fat, and calories as some of the standard menu items.

Most Nutritious Option

The mini cheddar quesadilla offers a smaller-sized quesadilla that provides 130 calories, 6g fat, 6g saturated fat, 14g carbohydrate, 0g sugar, 5g protein, and 300mg sodium.

Another solid option is the chicken quesadilla snacker, which comes in at 190 calories, 9g fat, 6g saturated fat, 15g carbohydrate, 0g sugar, 13g protein, and 520mg sodium. While higher in sodium and a little higher in fat, the chicken also offers a lot more protein.

Combine the mini quesadilla or quesadilla snacker with one of Del Taco's healthier sides and you have a solid meal.

Least Nutritious Option

The full-size chicken cheddar quesadilla, on the other hand, is the least nutritious option with 550 calories, 31g fat, 16g saturated fat, 33g carbohydrate, 0g sugar, 34g protein, and 1190mg sodium.

Nachos

While nachos are a menu standard at Tex-Mex style restaurants, the crunchy, salty, favorite can be one of the least nutritious (and least satisfying) meals. Slathered with cheese, meat, and sauces, nachos can be high in sodium, calories, fat, and carbohydrates. However, given the highly customizable nature of Del Taco’s menu offerings, you can make a healthier, snack-sized version of the chip dish.

While nachos are often thought of as a side or appetizer, based on calories, they often constitute an entire meal on their own—sometimes more.

Most Nutritious Option

The 3 layer queso nachos offer a smaller portion of the Tex-Mex favorite with 270 calories, 11g fat, 3g saturated fat, 36g carbohydrate, 1g sugar, 9g protein, and 680mg sodium.

Least Nutritious Option

A regular-sized queso loaded nacho with taco meat will run you 580 calories, 32g fat, 13g saturated fat, 52g carbohydrates, 5g sugar, 23g protein, and 1280mg sodium.

Size up to a large quesadilla and you'll get 1060 calories, 52g fat, 20g saturated fat, 100g carbohydrate, 8g sugar, 43g protein, and 2060mg sodium.

Platos, Combos, & Fiesta Packs

Unless you’re throwing a party (and can watch your portions carefully), avoid the combos, fiesta packs, and “Platos.”

Del Taco’s menu offers tacos and sauce-drenched burritos with side orders of rice and beans, plus an order of chips and salsa. Each meal on the Platos menu has 1,000 calories or more and each has more than 3,000mg of sodium.

Burgers

As with most fast-food burgers, the select few on Del Taco's main menu are high in calories and fat. If you want a classic fast-food meal of burger and fries that's lower in calories, you'll have to look to the kid's menu.

Most Nutritious Option

The kid’s menu hamburger offers 330 calories, 15g fat, 5g saturated fat, 34g carbohydrate, 7g sugar, 13g protein, and 520mg sodium.

Least Nutritious Option

The Bacon Double Del Cheeseburger comes in at 740 calories, 51g fat, 20g saturated fat, 2g trans fat, 35g carbohydrate, 7g sugar, 33g protein, and 1400mg sodium.

Instead of making an entire meal from the main menu, you can also get an adult-sized hamburger with a kid's size side of fries which have just 160 calories. The regular menu's sizes of crinkle-cut fries range from 210 to 470 calories.

Avoid any fries slathered in cheese and toppings—those options aren't just high in calories, they also have a lot of saturated fat.

Sides

In addition to the classic fast-food fries, Del Taco also offers some Mexican-inspired sides, including potato jalapeno poppers and bean and cheese dip. Del Taco's sides don't offer an opportunity to add much nutritional value to your meal.

If you're really craving a side, look to the kid's menu for smaller servings.

Most Nutritious Option

The kid's menu crinkle-cut fries (85g) provide 160 calories, 10g fat, 1.5g saturated fat, 17g carbohydrate, 0g sugar, 2g protein, and 190mg sodium.

Least Nutritious Option

The carne asada fries come in at 810 calories, 59g fat, 15g saturated fat, 46g carbohydrate, 2g sugar, 24g protein, and 1360mg sodium.

Similarly, with 360 calories, 21g fat, and 640mg sodium, a 6-piece order of cheddar potato poppers stacks up more like a meal than a snack or side calorie-wise. And while it has less fat than other side options and offers some protein, a side of beans and cheese adds 300 calories and 830mg sodium to your meal.

Desserts

If you have your heart set on something sweet, stick to one of the less-caloric options on Del Taco's dessert menu, like a single cinnamon churro, chocolate chip cookie, or mini milkshake.

Most Nutritious Option

A 2-piece mini churro order comes with 200 calories, 10g fat, 3.5g saturated fat, 25g carbohydrate, 8g sugar, 1g protein, and 125mg sodium.

Least Nutritious Option

The caramel cheesecake bites are small, but they offer quite a calorie- and fat-dense dessert. A 2-piece order comes in at 460 calories, 28g fat, 10g saturated fat, 43g carbohydrate, 12g sugar, 6g protein, and 310mg sodium.

Up that to a 4-piece and the counts double.

Del Taco’s large premium shakes are made with rich ice cream and topped with whipped cream. A large chocolate shake has 870 calories and is heavy on the sugar, but you might be surprised to find out it also has 570mg of sodium.

The chain's mini shakes are a better choice if you're in the mood for ice cream; they come in chocolate, vanilla, and strawberry flavor and have just 220–250 calories per serving.

Drinks

As with most fast-food restaurants, you’ll find bottled water at Del Taco, which is always the healthiest drink choice. Additionally, a cup of black coffee doesn’t add any calories or fat to your meal and is a favorite for breakfast.

Most Nutritious Option

If you're looking for something other than good old water or black coffee, try the Gold Peak iced tea which offers 0 calories, 0g fat, 0g carbohydrate, 0g sugar, 0g protein, and 0mg sodium, but lots of flavor.

Least Nutritious Option

A regular Prima Java iced coffee comes in at 140 calories, 1.5g fat, 1.5g saturated fat, 29g carbohydrate, 25g sugar, 3g protein, and 70mg sodium.

Make that a large and the totals increase to 240 calories, 3g fat, 2g saturated fat, 49g carbohydrate, 42g sugar, 6g protein, and 115mg sodium.

Del Taco also offers popular fountain sodas from Coca Cola and Pepsi, many of which have diet versions. While these won’t add calories, diet soda may contain additives and can contain more sodium than other options, like iced tea, don't.

Diet-Specific Options

Del Taco’s menu offers enough variety that you can select items for your meal that align with your individual dietary needs and preferences. In many cases, you can also ask for certain customizations to help make a meal that suits your needs best.

The menu offers choices for gluten-free, vegetarian, and vegan diets, but doesn’t have many low-carb, low-FODMAP, low-fat, or diabetes-friendly menu items.

Gluten-Free

  • Beyond taco
  • Beyond avocado taco
  • Avocado veggie bowl
  • Crinkle-cut fries

Vegetarian & Vegan

In 2019, Del Taco partnered with Beyond Meat to provide a plant-based, meat-free substitute for any traditionally meat-filled item on its menu. The chain currently designates an entire portion of its menu to vegetarian and vegan diets including the following options.

Vegan

  • Beyond avocado taco
  • Avocado veggie bowl
  • Crinkle cut fries
  • Hash brown sticks

Vegetarian

  • Epic Beyond Cali burrito
  • Beyond 8 layer burrito
  • Beyond taco
  • Bean and cheese burrito
  • Crunchtada tostada
  • Spicy jack or cheddar quesadilla

Food Allergies and Safety

Del Taco provides a helpful chart to help customers navigate common food allergens present in its menu, including:

  • Meat
  • Milk
  • Eggs
  • Fish
  • Shellfish
  • Soy
  • Gluten
  • Tree Nuts
  • Peanuts
  • Monosodium glutamate (MSG)

Del Taco Allergen Statement

"Please be advised that there is a possibility for cross-contact with allergens and animal products within Del Taco kitchens and prep areas."

If you have food allergies, it’s important to remember that even if a dish doesn’t contain the allergen, it may have been prepared near a food, with a tool, or on a surface that may have come into contact with the allergen.

For example, if you have celiac disease and cannot eat gluten, it's important to know that many items on Del Taco’s menu contain wheat. You can order a meal with corn-based ingredients rather than wheat, but it's possible these items may have been produced, transported, stored, or prepared alongside items that contain gluten.

A Word From Verywell

Like other Mexican-inspired fast-food restaurants, Del Taco offers classic fare like tacos, burritos, nachos, and quesadillas which you can easily customize. It also offers some American fast-food staples like burgers, fries, and shakes, as well as salads and bowls. However, these options tend to be high in fat, calories, sodium, and sugar.

What sets Del Taco’s menu apart from the competition is the eatery’s partnership with Beyond Meat, which allows for a variety of vegetarian and vegan options.

As long as you keep track of portions and understand the nutritional information, Del Taco offers many satisfying ingredients you can use to build a healthier fast food meal or snack.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015.

  2. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.