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

Del Taco

Verywell / Christian Alzate

Del Taco is a popular choice for fast-food tacos, burritos, and other items inspired by Tex-Mex flavors and recipes. The chain also includes fast-food fare like burgers, fries, and ice cream shakes, all of which allow you to create a full meal for less than $5.

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.

What to Order & Avoid at Del Taco
 Most Nutritious Options Least Nutritious Options
Egg and Cheese Breakfast Roller (Breakfast) Epic Scrambler Burrito With Bacon (Breakfast)
Veggie Bowl With Fresh Guac (Bowls & Salads) Chicken Bacon Guacamole Salad (Bowls & Salads)
Crunchy Value Taco (Tacos & Tostadas) Crispy Chicken & Guac Stuffed Quesadilla Taco (Tacos & Tostadas) 
Original Chicken Roller (Burritos) Epiic Loaded Queso Burrito With Carne Asada (Burritos) 
Mini Cheddar Quesadilla (Quesadillas) Chicken Cheddar Quesadilla (Quesadillas)
3-Layer Queso Nachos (Nachos) Queso Loaded Nachos With Seasoned Beef (Nachos)
Kid’s Menu Hamburger (Burgers) Bacon Double Del Cheeseburger (Burgers)
Kid's Menu Crinkle-Cut Fries (Sides) Carne Asada Fries (Fries)
Cinnamon Churros (Desserts)  Caramel Cheesecake Bites (Dessert)
Gold Peak Iced Tea (Drinks)  Prima Java Iced Coffee (Drinks)

Most Nutritious Option

If you're looking for the most nutritious option at Del Taco, order the restaurant's signature crunchy value taco, which low in calories and sodium compared to other available options.

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.

✓ Egg and Cheese Breakfast Roller

The egg and cheese breakfast roller offers 250 calories, 12g total fat, 5g saturated fat, 24g carbohydrate, 10g protein, 600mg sodium. This simple breakfast — which includes scrambled eggs and shredded cheddar cheese rolled in a tortilla — is the most nutritious on Del Taco's menu.

✗ Epic Scrambler Burrito With Bacon

The epic scrambler burrito with bacon comes in at 990 calories, 58g fat, 21g saturated fat, 71g carbohydrates, 34g protein, and 2140mg 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).

Bowls & Salads

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.

✓ Veggie Bowl With Fresh Guac

The veggie bowl with fresh guac (one of Del Taco's vegan options) includes fresh guacamole, black beans, tomatoes, and other toppings over a bed of cilantro lime rice and provides 400 calories, 13g total fat, 2g saturated fat, 70g carbohydrate, 14g protein, and 1490mg sodium.

✗ Chicken Bacon Guacamole Salad

The chicken bacon guacamole salad comes in at 620 calories, 48g fat, 8g saturated fat, 25g carbohydrate, 28g protein, and 1290mg sodium. It comes with a side of ranch or Caesar dressing, as well. If you're craving a salad with meat, consider ordering the only other salad on Del Taco's menu — the signature taco salad with fresh guac — which includes the guacamole and toppings of the other salad, and swaps chicken and bacon for seasoned beef. It has 520 calories, 26g fat, and 1220mg sodium.

Tacos

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.

✓ Crunchy Value Taco

The crunchy value taco offers 120 calories, 7g fat, 3.5g saturated fat, 8g carbohydrates, 6g protein, and 140mg sodium per taco. With only seasoned beef, lettuce, and cheese on a hard taco shell, this item is also the most nutritious option on the entire Del Taco menu.

✗ Crispy Chicken & Guac Stuffed Quesadilla Taco

The crispy chicken and guac stuffed quesadilla taco packs in breaded chicken pieces, cheese, guacamole, lettuce, and serves it all inside of a cheesy quesadilla taco. This single taco will deliver 480 calories, 26g fat, 10g saturated fat, 37g carbohydrate, 22g protein, and 1180mg sodium. If you're looking for a chicken-based taco, consider ordering the chicken al carbon taco, which has chicken, onion, cilantro, and sauce, and packs in only 110 calories, 3.5g fat, 0g saturated fat, 13g carbohydrates, 9g protein, and 300mg sodium.

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.

✓ Original Chicken Roller

Del Taco's original chicken roller provides 220 calories, 8g fat, 2.5g saturated fat, 26g carbohydrate, 12g protein, and 680mg sodium. These smaller-size burritos come with chicken, cheese, and sauce, all rolled in a flour tortilla, and skip the added sauces and meat of the other Del Taco burrito options.

✗ Epic Loaded Queso Burrito With Carne Asada

The epic loaded queso burrito with carne asada comes in at 900 calories, 44g fat, 19g saturated fat, 76g carbohydrate, 47g protein, and 2920mg sodium. It's no surprise that this burrito has the highest amount of sodium in all of the options. It packs in meat, cheese, pico de gallo, as well as crinkle cut fries, all in an extra-large tortilla.

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.

✓ Mini Cheddar Quesadilla

The mini cheddar quesadilla offers a smaller-sized quesadilla that provides 130 calories, 6g fat, 3.5g saturated fat, 13g carbohydrate, 5g protein, and 290mg sodium. Combine the mini quesadilla or quesadilla snacker with one of Del Taco's healthier sides and you have a solid meal.

✗ Chicken Cheddar Quesadilla

The full-size chicken cheddar quesadilla, on the other hand, is the least nutritious option with 540 calories, 30g fat, 14g saturated fat, 39g carbohydrate, 30g protein, and 1230mg sodium.

A more nutritious options is the chicken quesadilla snacker, which comes in at 190 calories, 9g fat, 3.5g saturated fat, 15g carbohydrate, 13g protein, and 510mg sodium. While higher in sodium and a little higher in fat than the mini cheddar quesadilla, the chicken also offers a lot more protein.

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.

✓ 3 Layer Queso Nachos

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. A simple ingredient list — it includes tortilla chips, beans, queso, and green sauce — helps keep this menu item nutritious.

✗ Queso Loaded Nachos With Seasoned Beef

A regular-sized queso loaded nacho with seasoned meat will run you 580 calories, 32g fat, 13g saturated fat, 52g carbohydrates, 23g protein, and 1480mg sodium. Size up to a large and you'll get 1060 calories, 55g fat, 20g saturated fat, 100g carbohydrate, 43g protein, and 2510mg sodium. If you're craving this dish, consider sharing it with a friend to keep the calorie and sodium intake lower.

Combos, & Fiesta Packs

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

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.

✓ Kid's Menu Hamburger

The kid’s menu hamburger offers 330 calories, 15g fat, 5g saturated fat, 34g carbohydrate, 7g sugar, 13g protein, and 520mg sodium. This smaller burger doesn't feature the added toppings of some of Del Taco's other offerings, and therefore keeps the calorie, carbohydrates, and sodium lower as well.

✗ Bacon Double Del Cheeseburger

The Bacon Double Del Cheeseburger comes in at 760 calories, 51g fat, 20g saturated fat, 35g carbohydrate, 37g protein, and 1840mg 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 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.

✓ Crinkle-Cut Fries

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. A signature Del Taco item, the kid's menu size portion of the classic crinkle-cut fries is your best and most nutritious option in this category.

✗ Carne Asada Fries

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

Similarly, with 570 calories, 35g fat, and 920mg sodium, an order of the chili cheddar fries 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 220 calories and 570mg 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.

✓ Mini Cinnamon Churros

A 2-piece mini cinnamon churros order comes with 200 calories, 10g fat, 1.5g saturated fat, 25g carbohydrate, 8g sugar, 1g protein, and 125mg sodium. This sweet and crunchy side is your most nutritious dessert option.

✗ Caramel CheeseCake Bites

The caramel cheesecake bites are small, but they offer quite a calorie- and fat-dense dessert. A 2-piece order comes in at 410 calories, 23g fat, 8g saturated fat, 48g carbohydrate, 16g sugar, 7g protein, and 500mg 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 880 calories and is heavy on the sugar, but you might be surprised to find out it also has 540mg 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.

✓ Gold Peak Iced Tea

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.

✗ Prima Java Iced Coffee

A medium Prima Java iced coffee comes in at 150 calories, 2g fat, 1g saturated fat, 29g carbohydrate, 26g sugar, 3g protein, and 65mg sodium.

Make that a large and the totals increase to 250 calories, 4g fat, 2g saturated fat, 50g carbohydrate, 43g sugar, 5g protein, and 105mg 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
  • Veggie bowl with fresh guac
  • Crinkle-cut fries
  • Carne asada fries

While not vast, Del Taco's gluten-free menu does offer a few options. The restaurant notes none of the above items have any gluten-containing ingredients, so choose the veggie bowl with fresh guac, which is also vegan and vegetarian.

Vegetarian

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

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.

If you're looking for a nutritious vegetarian option, order the Beyond 8 layer burrito, which is filled with seasoned Beyond Meat, beans, guacamole, cheese, lettuce, tomatoes, and sauce, and has 540 calories and 26g protein.

Vegan

  • Epic Beyond fresh guacamole burrito
  • Beyond guacamole taco
  • Veggie bowl with fresh guac
  • Crinkle cut fries
  • Hash brown sticks

The addition of Beyond Meat to the menu has also given vegan dieters the option to customize their meals at Del Taco. For a nutritious option, order the Beyond guacamole taco, which includes Beyond Meat, guacamole, lettuce, and tomatoes in a hard shell.

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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2 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.