Taco Bell Nutrition Facts, Menu Choices, and Calories

Hand holding a taco filled with mince and cheese
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Many healthy eaters crave Taco Bell. They just don't want to admit it. Taco Bell food is salty, crunchy, and spicy, which makes it perfect for an indulgent lunch or a late night snack. But is there any healthy about Taco Bell nutrition? And are Taco Bell calories too high if you're trying to slim down?

Fast food Mexican fare isn't always ​the best food for your diet.

You can, however, find Taco Bell low-fat menu items that will help you stick to your diet.

Analyzing Taco Bell Nutrition

The best way to keep Taco Bell calories in control is to use the Nutrition Calculator. The online tool can help dieters and healthy eaters find satisfying food that is low in fat and lower in calories. The only drawback, of course, is that you have to do some homework before you go. But one of the best ways to stick to your diet at a restaurant is to know what you're going to order before you go.

For example, you can use the calculator to customize foods and cut both fat and calories. You customize the Fiery Doritos Locos Taco Supreme. The original version has 190 calories and 11 grams of fat. But if you order grilled chicken instead of beef, remove cheese and sour cream, you'll still have a yummy taco for 140 calories and just 6 grams of fat.

You can also customize very high fat and high-calorie items.

The Smothered Burrito in its original version has 690 calories and a whopping 34 grams of fat. But if you order chicken instead of beef you reduce the fat grams to 28 grams. If you want to cut more fat, skip the cheese and you cut another 7 grams of fat.

Lastly, if you cut the creamy sauce you bring the Smothered Burrito's calorie count to 470 and 13 grams of fat.

Of course, your burrito won't be "smothered" anymore, but you get the picture. The online calculator helps you to make choices to get the most satisfying meal for the fewest calories and fat grams.

Most Popular Taco Bell Food

Crunchy Taco Supreme Nutrition Facts
Serving Size 1 Taco
Per Serving% Daily Value*
Calories 190 
Calories from Fat 100 
Total Fat 11g17%
Saturated Fat 4.5g23%
Cholesterol 30mg10%
Sodium 330mg14%
Carbohydrates 15g5%
Dietary Fiber 3g12%
Sugars 2g 
Protein 8g 
Vitamin A 10% · Vitamin C 4%
Calcium 8% · Iron 6%
*Based on a 2,000 calorie diet

The cornerstone of the Taco Bell menu is the taco selection. There are both soft and crunchy tacos with a wide variety of toppings. Calorie counts for Taco Bell tacos range from 170 per taco to 340 for the Double Decker Taco Supreme.

The Taco Bell Crunchy Taco Supreme is a fan favorite that provides 190 calories and 11 grams of fat (shown). While that doesn't sound like a lot, most people eat two, three or even more of these crunchy snacks. If you consume three, the end result is that you'd consume 570 calories and 33 grams of fat.

If you prefer burritos, you'll items ranging from 340 calories to 860 calories. The popular Cheesy Bean and Rice Burrito provide 420 calories, 17 grams of fat, 920 milligrams of sodium, 6 grams of fiber,  and 11 grams of protein.

There are nutrients like iron coming from the beans, but in general, the vegetable content isn't too high.

Breakfast items are also popular at Taco Bell. A four-pack of Cinnabon Delights provides 310 calories, 18 grams of fat, 35 grams of carbohydrate and 20 grams of sugar.

Healthiest Options

You'll find many items for under 350 calories and under 10 grams of fat at Taco Bell. In fact, many of the tacos are under 200 calories. The Crunchy Taco, for example, has 170 calories and 9 grams of fat. Or a Chicken Soft Taco for 160 calories and 5 grams of fat. Order them together and you've got a meal for 430 calories.

Some locations also provide a Fresco Menu, seven items with 350 calories or less and all under ten grams of fat. The Fresco Crunchy Beef TacoFresco Shredded Chicken Soft Taco, and Fresco Steak Soft Taco each provide only 140 calories.

Least Healthy Options=

Before you decide what you're going to order off the Taco Bell menu, you should know which foods to avoid. If you're trying to lose weight, stay lean, or you just want to live without post-Taco-Bell regret, stay away from these foods. Some of them sound like they'd be a good veggie-full choice, so make sure to take a closer look at the menu.

  • Fiesta Taco Salad: 840 calories, 45 grams fat
  • Chicken Fiesta Taco Salad: 790 calories, 38 grams fat
  • Nachos Bellgrande: 770 calories, 44 grams fat
  • Beef Grilled Stuft Burrito: 680 calories, 30 grams fat
  • Crunchwrap Supreme: 560 Calories, 24 grams fat

The Worst Taco Bell Menu Mistake

The biggest mistake that you can make at Taco Bell is ordering too much food. It's easy to order several tacos or a combination of tacos and burritos and end up eating way too much food—and too many calories, too much salt, and too much fat.

So the easiest way to avoid regret when you eat at Taco Bell is to choose one or two low-calorie foods with water or a diet soda. 

A Word From Verywell

Everyone likes to indulge once in a while, so you shouldn't feel bad for eating at Taco Bell or any fast food restaurant. But you should plan ahead to keep your Taco Bell calories in control. Choose your meal before you go so menu pictures don't sway your resolve. Then eat a smaller meal to make smarter Taco Bell nutrition choices and skip the high-fat side dishes to keep your meal lean.

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