Are Tacos Healthy? Ingredients, Calories, and Serving Sizes

Here’s a look at the nutrition for some different types of tacos and the overall healthiness of each, based on the type of protein they contain.

Beef tacos

Beef tacos are one of the most common types.

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Compared with seafood or vegetable tacos, beef versions are typically higher in calories, fat, and sometimes protein (8, 9).

One perk of beef is that it’s a rich source of healthy micronutrients, including zinc, iron, selenium, and vitamins B6 and B12 (10, 11, 12, 13, 14).

On the other hand, some studies have found that consuming red meat like beef — particularly processed beef — is linked to an increased risk of some chronic diseases (15, 16, 17, 18).

Nevertheless, the majority of studies that support these findings have been observational in nature. It’s important to note that studies have also had mixed results depending on the type of meat people ate, among other factors.

To date, research has not shown a direct cause-and-effect relationship between eating red meat and chronic disease.

Thus, ground beef and other red meats might still have a place in a healthy diet when you consume them in moderation.

Grass-fed beef in particular is rich in healthy fats and other nutrients, including (19, 20, 21):

• omega-3 fatty acids
• CLA, a fatty acid
• vitamin A
• vitamin E

Chicken tacos

Chicken tacos are some of the highest in protein.

They’re often lower in fat than red meats as well (22, 23).

Plus, studies have found that eating lean cuts of white meat, like chicken, are not associated with an increased risk of chronic disease (24, 25).

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Like beef, chicken is a good source of these nutrients (10, 11, 12, 13):

• zinc
• iron
• selenium
• B vitamins

But keep in mind that the way chicken is prepared could have a significant effect on its nutritional value.

Chicken that has been fried or cooked in oil or butter tends to be higher in calories and fat than poached or baked chicken.

Fish and shrimp tacos

Seafood may not be quite as high in protein as some other meats. However, it’s still a great source of lean protein that may be lower in calories — depending on how you prepare it.

Seafood is also rich in nutrients that some other types of meat lack, like omega-3 fatty acids (26, 27).

Omega-3s are healthy fats that help form cell membranes and support brain health, and they might also help protect against heart disease (28).

Veggie tacos

Veggie tacos tend to be some of the lowest in calories, fat, and salt (29, 30, 31).

Depending on the veggies they contain, it’s likely they’ll also be lower in protein than tacos that contain meat or seafood.

One reason why veggie tacos are a great, flexible meal choice is that the possible combinations of ingredients are limitless.

What’s more, using plant-based proteins instead of processed red meat could also be good for heart health and help lower your risk of some chronic diseases (32, 33, 34).

Some veggies people commonly use in tacos are:

• black beans
• pinto beans
• corn
• cauliflower
• mushroom
• potato
• tofu (soybean curd)
• tempeh (fermented soybeans)

Keep in mind that even when you’re using vegetables and other plant-based ingredients in your tacos, the way you cook them still has a significant effect on their final nutrition content.

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For example, tacos with refried beans or fried guacamole, tofu, or potatoes will likely pack more calories and fat than veggie-based ingredients that aren’t fried.

Traditional street tacos

Street tacos are small tacos usually served on corn tortillas and topped with onion, cilantro, lime juice, and salsa.

These traditional-style tacos from Mexico have also become popular around the world (35).

Some of the most popular types of street tacos are:

• Al pastor: rotisserie-style pork marinated with chilies and pineapple
• Barbaco: seasoned and slow-roasted beef, lamb, or goat
• Carne asada: grilled beef marinated with citrus juice and other spices
• Carnitas: seasoned pork slow-cooked with oil or lard
• Chorizo: Mexican-style ground pork sausage
• de Camarón: seasoned shrimp that is pan-seared

Not only are they delicious, street tacos also offer some of the most authentic taco experiences.

Plus, since they’re served on small soft corn tortillas and typically without many condiments, they may not be too high in calories per taco.

Nevertheless, some types of street tacos, like carnitas and chorizo, may be higher in fat compared with other types of tacos due to the lard or oil used to prepare the meat.

Breakfast tacos

Breakfast tacos are a fun way to consume classic breakfast foods, like eggs, sausage, and potatoes, wrapped up in a flour or corn tortilla.

Those that contain high fat meats like sausage or bacon will naturally be higher in calories and fat (36).

Use ingredients like scrambled eggs, black beans, and tofu for a high dose of protein with fewer calories and less fat than versions with bacon or sausage.

Summary

The nutrients in tacos can vary significantly based on the fillings you use. Most tacos made with meat are high in protein, and those made with veggies tend to be lower in calories. Mix and match your fillings for a nutrient-dense combination.

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Category: Cook