Taco Bell Nutrition Facts: What to Order & Avoid (2024)

Most Nutritious Option

Taco Bell's most nutritious option is the Crunchy Taco, which contains 170 calories, 8 g protein, and 310 mg sodium.

Breakfast

The company's breakfast menu offers an egg-filled take on some of its most popular categories, such as tacos, burritos, and quesadillas.

✓ Soft Breakfast Taco (Egg and Cheese)

Taco Bell's Soft Breakfast Taco (Egg and Cheese) provides 170 calories, 9 g total fat (of which 5 g is saturated fat), 15 g carbohydrate, 7 g protein, and 330 mg sodium. Skip the cheese to save 25 calories. Instead, add a side of pico de gallo (5 calories), bringing the total calories for your customized breakfast taco to 150.

✗ Breakfast Crunchwrap

The company's Breakfast Crunchwrap provides 650 calories, 41 g total fat (63% DV), 12 g saturated fat, 51 g carbohydrate (17% DV), 21 g protein, and 1,290 mg sodium (54% DV).

Most Taco Bell menu items, including Crunchwraps, can be ordered “fresco.” This shaves off around 180 calories by substituting pico de gallo (5 calories) for extras like cheese, sauces, mayo, and guacamole. You can also save on fat and calories but customizing a Crunchwrap to have only some of the ingredients, but not all. Try having it with meat or cheese instead of both, or asking for no sauce.

Tacos

Taco Bell's taco menu offers a range of the Tex-Mex favorite with hard and soft shell options. Most of the tacos are offered with ground beef as the primary filling, but the menu also offers chicken, grilled steak, and even spicy potatoes for a vegetarian option.

✓ Crunchy Taco

The Crunchy Taco provides 170 calories, 9 g total fat, 3.5 g saturated fat, 13 g carbohydrate, 8 g protein, and 310 mg sodium. Get your taco with grilled chicken instead of beef to pack more protein without adding calories. You can also save 25 calories by skipping the cheese.

✗ Fiesta Taco Salad

Taco Bell's Fiesta Taco Salad is the least nutritious option on the taco menu (followed closely by the Double Cheesy Gordita Crunch). Though it has salad in the name, as is, the Fiesta Taco Salad is closer to a very large beef taco, providing 740 calories, 38 g total fat (58% DV), 9 g saturated fat, 75 g carbohydrate (25% DV), 25 g protein, and 1,110 mg sodium (46% DV).

Burritos

The burrito menu at Taco Bell offers a variety of options from the basic bean and cheese to their famous Crunchwrap Supreme.

✓ Bean Burrito

Taco Bell's Bean Burrito is one of their vegetarian burrito options and provides 350 calories, 9 g fat, 3.5 g saturated fat, 54 g carbohydrate, 13 g protein, and 1,000 mg sodium. Order it "fresco" to save an additional 20 calories.

✗ Crunchwrap Supreme

The least nutritious option among Taco Bell's burrito menu is the famous Crunchwrap Supreme which provides 530 calories, 21 g total fat (32% DV), 6 g saturated fat, 71 g carbohydrate (24% DV), 16 g protein, and 1,200 mg sodium (50% DV).

Quesadillas

Taco Bell's quesadilla menu offers options with grilled chicken, shredded chicken, and steak, along with a non-traditional item called the Quesarito, which is a cross between a quesadilla and a burrito.

✓ Shredded Chicken Quesadilla

The Shredded Chicken Quesadilla comes in at 310 calories, 13 g total fat, 4.5 g saturated fat, 35 g carbohydrates, 13 g protein, and 705 mg sodium.

Order it with light chipotle sauce ("easy sauce") to save 15 calories or with no sauce at all to save 30 calories. Instead, try spicing up your quesadilla with hot sauce (which won't add calories or fat) or lower-calorie options like pico de gallo or salsa.

If you're picking and choosing add-ons for a more basic quesadilla, avoid items like potatoes, chips, and creamy sauces, which are high in calories, fat, and starch.

✗ Quesarito

The Quesarito is essentially a beef and rice burrito wrapped in a cheese quesadilla, and it comes in at 650 calories, 33 g total fat (51% DV), 12 g saturated fat, 68 g carbohydrates (23% DV), 21 g of protein, and 1,390 mg sodium (58% DV).

Nachos

Taco Bell's nacho menu contains some of the company's highest-calorie meal options. However, it's important to note that the highest-calorie nacho options (like boxes and combos) are portioned to share.

While the calorie, fat, and carbohydrate counts may be high for the entire order, if you share with family and friends and are mindful of serving size, you don't have to skip them altogether.

If you're buying nachos for one, consider choosing from Taco Bell's sides. An order of chips and salsa is only 180 calories.

You can further customize an order of nachos (and reduce calories, fat, and carbohydrate) by substituting salsa for cheese sauce, beans for beef, or even going meatless.

✓ Triple Layer Nachos

The Triple Layer Nachos, which is the only vegetarian option, come with refried beans, nacho cheese sauce, and red sauce. With no upgrades, these nachos provide 320 calories, 15 g total fat (23% DV), 2 g saturated fat, 40 g carbohydrate (13% DV), 7 g of protein, and 480 mg sodium (20% DV).

To add flavor with minimal added calories, consider adding diced onions (0 calories) or even ordering it supreme, which adds reduced-fat sour cream and diced tomatoes (25 calories). You can also order your nachos with "easy" nacho cheese sauce to save 15 calories.

✗Nachos BellGrande

Taco Bell's Nachos BellGrande, on the other hand, comes in at 740 calories, 38 g total fat (58% DV), 7 g saturated fat, 82 g carbohydrate (27% DV), 16 g of protein, and 1,050 mg sodium (44% DV).

Sweets

Taco Bell offers just two dessert-like options: the Cinnamon Twists and Cinnabon Delights. The high-calorie, high-carb Cinnabon Delights don’t have to be off-limits—just enjoy them in moderation. For instance, if you get a large order to share with colleagues, keep in mind that one or two of the treats constitutes a serving.

It’s also possible to order just two Cinnabon Delights at the drive-thru for 160 calories. If you’re watching your fat intake, however, Cinnamon Twists are the lower-fat choice.

✓ Cinnamon Twists

The Cinnamon Twists come in at 170 calories, 6 g total fat (9% DV), 0 g saturated fat, 27 g carbohydrate (9% DV), 1 g of protein, 15 g sugar, and 210 mg sodium (9% DV).

✗ Cinnabon Delights

A two-pack of Cinnabon Delights provides 160 calories, 9 g total fat (14% DV), 2 g saturated fat, 17 g carbohydrate (6% DV), 2 g protein, 10 g sugar, and 80 mg sodium (3% DV). The Cinnabon Delights also comes in a 12-pack, which comes in at 930 calories and is intended to be shared.

Sides

Taco Bell's sides are limited, with just a few choices, including black beans, beans and rice, and Cheesy Fiesta Potatoes.

✓ Black Beans

The black beans offer a vegetarian option with 50 calories, 1 g total fat, 0 g saturated fat, 8 g carbohydrate, 2 g of protein, and 135 mg sodium.

✗ Cheesy Fiesta Potatoes

The Cheesy Fiesta Potatoes, on the other hand, come in at 230 calories, 12 g total fat (18% DV), 2 g saturated fat, 28 g carbohydrate (9% DV), 3 g of protein, and 520 mg sodium (22% DV). While the cheesy potatoes have the same amount of calories and less fat than an order of chips and guacamole, they are higher in saturated fat, carbohydrates, and sodium.

Dollar Cravings/Value Menu

The "Cravings" value menu at Taco Bell offers a selection of $1 items that range in nutritional value.

✓ Spicy Tostada

The $1 Spicy Tostada provides 190 calories, 10 g total fat, 2.5 saturated fat, 22 g carbohydrate, 6 g protein, ad 410 mg sodium.

While the Cheesy Roll Up contains few calories (180 calories), it's higher in saturated fat and sodium. The Spicy Tostada also offers more nutrients with added tomatoes, lettuce, and more dietary fiber, making it a more satiating option.

✗ Beefy Fritos Burrito

The $1 Beefy Fritos Burrito provides 440 calories, 18 g of total fat (28% DV), 4.5 g of saturated fat, 57 g of carbohydrate (19% DV), 13 g of protein, and 1,000 mg sodium (42% DV).

To reduce the calories in a Fritos burrito, opt for the chips instead of rice rather than having both. Ordering the burrito without seasoned rice saves 60 calories. Skipping the chips entirely saves 80 calories and also reduces the sodium content.

Power Menu

Taco Bell's Power Menu Bowls are high-calorie, high-protein meals that can be customized according to your tastes. That means it's easy to change the caloric content of these meals.

Go for bowls with only veggies, rice, and beans to save calories and fat. You can also ask for any sauces and guac on the side.

✓ Veggie Power Menu Bowl

The Veggie Power Menu Bowl comes in at 430 calories, 18 g total fat, 5 g saturated fat, 57 g carbohydrate, 12 g protein, and 850 mg sodium.

The seasoned rice alone provides 180 calories of the total 430 calories. Consider ordering with "easy" rice, which is a smaller portion, to save 90 calories.

✗ Power Menu Bowl

The original Power Menu Bowl comes with chicken, but it can be ordered with steak for an additional 10 calories. Off the menu, the Power Menu Bowl provides 480 calories, 20 g total fat (31% DV), 6 g saturated fat, 50 g carbohydrate (17% DV), 26 g protein, and 1,170 mg sodium (49% DV).

Drinks (Non-Alcoholic)

In addition to the typical soft drink selection available at most fast-food chains, Taco Bell offers an assortment of slushy drinks called Freezes.

Water is always the most nutritious beverage choice, whether you’re dining out or at home. When considering the other beverage options at Taco Bell, avoid fountain drinks and “freezes” made with syrups that are high in sugar.

✓ Lipton Unsweetened Iced Tea

The best option as far as beverages go is plain old water. But if you're in the mood for something with more flavor, consider a small Lipton Unsweetened Iced Tea (16oz), which provides 0 calories, 0 g total fat, 0 g saturated fat, 0 g carbohydrate, 0 g protein, 0 g sugar, and 160 mg sodium.

✗ Mountain Dew Baja Blast

Among the least nutritious drink options is the Mountain Dew Baja Blast. A small (16oz) cup comes in at 220 calories, 0 g total fat, 0 g saturated fat, 59 g carbohydrate (20% DV), 0 g protein, 59 g sugar, and 65 mg sodium (3% DV). A large (30 oz) size ups the sugar content to 110 g and calories to 420.

At participating locations, alcoholic beverages are found on Taco Bell’s Cantina menu.

Diet-Specific Options

Depending on your individual dietary needs and preferences, you can also customize many dishes to avoid certain ingredients or alter the nutritional content of a meal. Taco Bell offers choices for vegetarian diets, but without customizing the menu items, the restaurant doesn't have strict gluten-free, low-FODMAP, low-sodium, low-carb, or diabetes-friendly options.

Gluten-Free

The restaurant recommends caution when ordering if you have a gluten sensitivity. For example, even though tortillas and chips are often corn-based and don’t contain gluten, they may be prepared alongside products containing gluten.

Vegetarian

With its highly customizable menu, most of Taco Bell’s standards can be made to order without animal products. For example, you could build a taco or burrito that doesn’t have meat or cheese but has extra vegetables or beans instead.

• Spicy Tostada
• Veggie Power Menu Bowl
• Bean Burrito
• Black Beans and Rice
• Cheese Quesadilla

However, it should be noted any food prepared on the premises may have come into contact with meat or dairy products and may have been stored or prepared on surfaces or by employees who have handled these ingredients. Additionally, many non-animal ingredients may have been purchased from suppliers that also produce animal products.

Food Allergies and Safety

In addition to providing the nutrition info for its menu items, Taco Bell’s website also offers a tool to help people avoid allergens, including fish, dairy, nuts, soy, eggs, and gluten. However, if you have food allergies, it’s important to keep in mind that even if a dish doesn’t contain the allergen, it may have been prepared near the allergen.

A Word From Verywell

The occasional meal at Taco Bell doesn't have to interfere with your overall dietary goals. Given the restaurant's highly customizable menu (with plenty of tasty protein options), it's possible to assemble healthier choices for an occasional treat or convenient stop.