Del Taco Nutrition Facts, Menu Choices, and Calories

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Got a hankering for Mexican food? If you break for Del Taco, know that their menu items vary wildly in nutritional value and calorie counts. The ingredient lists are extensive, with many offerings containing several highly processed ingredients. As with many fast food menus, sodium counts can get out of hand. For a frame of reference, the daily recommended allotment for sodium is set at 2,300 milligrams by the American Heart Association.

Read on to see which Del Taco items are fine to fill your craving and which are better to skip.

Smart Menu Choices

If Del Taco is your top pick for fast food-style Mexican faves, then gravitate toward these menu items:

Breakfast

Best bets for breakfast mean skipping the salty, processed meat fillings like sausage, bacon, and chorizo and opting for more simple egg and cheese version of burritos, tacos, and rollers—skinny, tightly wrapped tortillas with egg, cheese, and red sauce for 290 calories per serving.

Salads

Unlike many fast food joints, Del Taco salads actually offer up some healthy options. All three of their salads—Chicken Bacon Avocado Salad, Mexican Chopped Chicken Salad, and Signature Taco Salad—feature vegetables and sensible, lower-fat dressings help keep the calories and fat from getting out of hand. All salads have between 500 and 600 calories and about 1,000 milligrams of sodium per serving.

Fresca Bowls

Fresca Bowls are mixtures of rice, beans, fresh veggies, and avocado that can be ordered with or without grilled chicken. Pollo Asado Avocado and Avocado Veggie Bowls are lower in fat and have between 1,000–1,400 milligrams of sodium.

Tacos and Burritos

Del Taco menu features 11 different types of tacos with various shells and fillings. Reach for the simply dressed Salsa Chicken Taco and Carne Asada or Chicken Street Tacos. These picks have the most fresh vegetables, avocado, and protein for less than 200 calories and 300 milligrams sodium per serving.

Quesadillas and Nachos

Lighter quesadilla picks include the Chicken Spicy Jack or Chicken Cheddar Quesadilla. Chicken versions are a better choice here for the extra 15 grams of protein and a total calorie count of 550. The smaller Chicken Quesadilla Snacker has only 190 calories, but be warned—that tiny package packs about 520 milligrams of sodium.

Burgers and Fries

Since the only burger options on the main menu are the Double Del and Bacon Double Del Cheeseburgers, head to the kids’ menu for a value meal. You can snag a burger, fries, and drink and keep the calories more reasonable. A standalone order of fries off the kids’ menu is the only really sensible choice at 160 calories per serving.

Drinks and Desserts

Sugary shakes and treats abound at Del Taco. The smartest bets are to pass on the shakes. If you can’t resist something sweet, cap off your meal with a 200-calorie chocolate chip cookie or a downsized milkshake. Mini Shakes are available in Chocolate, Strawberry and Vanilla flavors—all weighing in between 220–250 calories per serving. Share with a friend!

Least Healthy Menu Choices

Each section of the Del Taco menu also features a fair share of calorie bombs! Here are some of the worst offenders:

Breakfast

Looking for an epic amount of calories at breakfast? The Huevos Rancheros Epic Burrito and Epic Scramblers live up to the hype, ranging from 960–1120 calories and 54–62 grams of fat per serving. The hearty hand-held breakfasts also pack in nearly a day’s worth of sodium (1,890–2,300 milligrams). Resist the temptation to add a side order of donut bites, there’s no need for an extra 240 sugary calories.

Platos

Platos feature either tacos and sauce-drenched burritos, plus side orders of rice and beans and, finally, an order of chips and salsa. Every single one on the menu is over 1,000 calories. Of the two Del Tacos Platos, turkey seems like a better choice than beef, but you will only save 60 calories. The kicke is that the turkey version is 420 milligrams higher in sodium. That’s not the end of the sodium train counts—the Carne Asada and Chicken Verde Wet Burrito Platos each contain over 3,000 milligrams of sodium!

Tacos and Burritos

Del Taco has plenty of high-calorie options in this category. A single Queso Crunch Taco packs in 400 calories, 23 grams of fat, and 640 milligrams of sodium. It’s also best to avoid the flatbread tacos, those extra-thick shells stack on an additional 100–200 processed, high-carb calories. If you are trying to cut back on fat, avoid the ground beef and ground turkey fillings, as they're higher in fatty calories.

Quesadillas and Nachos

Another popular and extensive menu category, there are a lot of unhealthy quesadilla and nacho options. A large order of Queso Loaded Nachos comes with fried chips, cheesy sauce, diced tomato, and sour cream topped with your choice of chicken, taco meat, or carne asada. An order of these loaded nachos will tip the scales around 1,000 calories and more than a day’s worth of sodium! The taco meat topping is highest in total fat with 55 grams.

Burgers and Fries

The burger options are limited but they are a double whammy! The Bacon Double Del Cheeseburger contains 740 calories and a day’s worth of artery clogging saturated fat. Steer clear of “macho” sized fries and certainly resist the temptation to tack on a side order of smothered Queso Loaded Fries covered in taco style toppings and drowning in calories, fat and sodium.

Sides

In addition to fries, Del Taco goers can choose from some Mexican-inspired sides. Potato Poppers, fried bundles of potato, jalapeno and cheese, or the Freshly Made Bean and Cheese Cup. A six-piece popper order with 360 calories, 21 grams of fat, and 640 milligrams of sodium could be a (not-so-healthy) meal all by themselves. You may also want to pass on the beans and cheese, as this side dish will also add over 300 calories and 35 percent of your daily sodium to your meal.

Drinks and Desserts

The Churro Dipper Shake may seem like an adorable dessert but you’ll be dipping into 1,010 calories; the churro has 180 calories all by itself! An order of Deep Fried Caramel Cheesecake Bites (4 pieces) isn’t far off with 910 calorie and 55 grams of fat. At Del Taco “Premium Shakes” are super-sized and topped with a pile of whipped cream. A large chocolate has 870 calories and an unexpected 570 milligrams of sodium.

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