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

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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.

Most Nutritious Options

  • Breakfast Taco

  • Avocado Veggie Bowl

  • Crunchy Value Taco

  • Original Chicken Roller

  • Mini Cheddar Quesadilla

  • Chips and Queso 

  • Kid’s Menu Hamburger

  • Crinkle-Cut Fries

  • Cinnamon Churro 

  • Gold Peak Iced Tea

Least Nutritious Options

  • Huevos Rancheros Epic Burrito 

  • Chicken Bacon Avocado Salad

  • Queso Crunch Taco

  • Epic Steak and Potato Burrito 

  • Chicken Cheddar Quesadilla

  • Loaded Nachos Carne Asada

  • Bacon Double Del Cheeseburger

  • Carne Asada Fries

  • Churro Dipper Shake

  • Prima Java Iced Coffee 

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 tacos, burritos, and “rollers”—skinny, tightly wrapped tortillas with egg, cheese, and red sauce.

Most Nutritious Option

Breakfast Taco (egg and cheese)

190 calories, 11g fat, 6g saturated fat, 330 mg sodium, 15g carbohydrate, 1g sugar, and 9g protein

Least Nutritious Option

1120 calories, 62g fat, 24g saturated fat, 2100 mg sodium, 91g carbohydrates, 7g sugar, and 48g protein

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 have 240 calories (mostly from fat and sugar).

Salads & Bowls

While it’s not always the case at fast food restaurants, all three of Del Taco’s salad options are packed with veggies and a choice of protein. You can also choose from several sensible toppings and dressings that are lower in fat and calories than those on other popular fast food menus.

Most Nutritious Option

450 calories, 15g fat, 2g saturated fat, 1290 mg sodium, 66g carbohydrate, 8g sugar, and 13g protein

Least Nutritious Option

590 calories, 46g fat, 7g saturated fat, 1110 mg sodium, 23g carbohydrate, 6g sugar, and 23g protein.

If you want something a little more substantial than a salad, Del Taco’s Fresca Bowls offer a mix of rice, beans, fresh veggies, and avocado. For extra protein, you can add grilled chicken. Fresca Bowls are also one of the lower-sodium choices on Del Taco’s menu.

Tacos

Del Taco menu offers more than 10 different types of tacos. 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 tacos rather than the soft, flatbread, which adds an additional 100–200 processed, high-carb calories.

Most Nutritious Option

130 calories, 8g fat, 3.5g saturated fat, 130 mg sodium, 9g carbohydrates, 1g sugar, and 6g protein

Least Nutritious Option

400 calories, 23g fat, 15g saturated fat, 640 mg sodium, 28g carbohydrates, 2g sugar, and 20g protein

To make your taco lower in fat, avoid filling it with seasoned ground beef or turkey. Ask for extra veggies or add black beans for protein.

Burritos

Del Taco’s burritos range from 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.

Most Nutritious Option

250 calories, 9g fat, 3g saturated fat, 750 mg sodium, 30g carbohydrate, 0g sugar, and 14g protein

Least Nutritious Option

1040 calories, 61g fat, 23g saturated fat, 2280 mg sodium, 77g carbohydrate, 4g sugar, and 40g protein

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.

Quesadillas

Quesadillas can be made fairly basic, with just cheese and 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, the menu item can also be one of the least healthy options.

Most Nutritious Option

130 calories, 6g fat, 6g saturated fat, 300 mg sodium, 14g carbohydrate, 0g sugar, and 5g protein

Least Nutritious Option

550 calories, 31g fat, 16g saturated fat, 1190 mg sodium, 33g carbohydrate, 0g sugar, and 34g protein

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.

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 chips.

Most Nutritious Option

Chips and Queso (Regular)

290 calories, 17g fat, 5g saturated fat, 570 mg sodium, 29g carbohydrate, 1g sugar, and 6g protein

Least Nutritious Option

980 calories, 46g fat, 16g saturated fat, 2700 mg sodium, 100g carbohydrate, 7g sugar, and 44g protein

While nachos are often thought of as a side, based on calories they often constitute an entire meal on their own—sometimes more. Unless you’re throwing a party (and can watch your portions carefully), avoid combos, fiesta packs, and “Platos.”

Del Taco’s Platos menu includes tacos and sauce-drenched burritos, 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. The Carne Asada and Chicken Verde Wet Burrito Platos each have 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

330 calories, 15g fat, 5g saturated fat, 520 mg sodium, 34g carbohydrate, 7g sugar, and 13g protein

Least Nutritious Option

740 calories, 51g fat, 20g saturated fat, 2g trans fat, 1400 mg sodium, 35g carbohydrate, 7g sugar, and 33g protein

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 210-470 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.

Most Nutritious Option

Crinkle Cut Fries (Kid’s Menu)

160 calories, 10g fat, 1.5g saturated fat, 190 mg sodium, 17g carbohydrate, 0g sugar, and 2g protein

Least Nutritious Option

810 calories, 59g fat, 15g saturated fat, 1360 mg sodium, 46g carbohydrate, 2g sugar, and 24g protein

With 360 calories, 21g of fat, and 640mg sodium, a 6-piece order of Potato Poppers stacks up more like a meal than a snack—although not one of the healthier choices on the menu. While it has less fat than other options and offers some protein, a side of beans and cheese adds 300 calories and 830mg of sodium.

Desserts

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

Most Nutritious Option

180 calories, 10g fat, 3.5g saturated fat, 105 mg sodium, 27g carbohydrate, 18g sugar, and 1g protein

Least Nutritious Option

1010 calories, 21g fat, 12g saturated fat, 680 mg sodium, 191g carbohydrate, 149g sugar, and 25g protein

Del Taco’s super-sized 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: they come in chocolate, vanilla, and strawberry flavor and have just 220–250 calories per serving.

Beverages

As with most fast food restaurants, you’ll likely be able to find bottled water at Del Taco, which is always the most healthy 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

0 calories, 0g fat, 0g carbohydrate, 0 mg sodium, 0g sugar, and 0g protein

Least Nutritious Option

240 calories, 3g fat, 2g saturated fat, 115 mg sodium, 49g carbohydrate, 42g sugar, and 6g protein

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, about 40 mg per 12 ounce serving.

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.

Gluten-free

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.

  • Beyond Taco
  • Beyond Avocado Taco
  • Street Taco (Carne Asada)
  • Avocado Veggie Bowl
  • Crinkle-Cut Fries

Low-carb

  • Value Taco (Crunchy)
  • The Del Taco (Crunchy)
  • Mini Quesadilla (Bacon or Cheddar)
  • Breakfast Taco
  • Kid’s Crinkle-Cut Fries

Diabetes-friendly

  • Beyond Taco
  • The Del Taco (Crunchy or Soft)
  • Value Taco (Crunchy or Soft)
  • Kid’s Crinkle-Cut Fries
  • Chicken Quesadilla Snacker

Low-fat

  • Salsa Chicken Taco
  • Mini Cheddar Quesadilla
  • Street Taco (Chicken)
  • Value Taco (Crunchy or Soft)
  • Chicken Roller (Original)

Low-sodium

  • Value Taco (Crunchy)
  • Kid’s Crinkle-Cut Fries
  • Chocolate Chip Cookie (1)
  • Hash Brown Sticks (5)
  • Cinnamon Churro

Vegetarian and 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.

Food Allergies and Safety

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

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, you’d want 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 policy 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.