Chicken soft tacos are a popular menu item at many Mexican fast food restaurants. But with their tortillas, cheese, chicken and sauces just how many calories are you taking in with one of these tasty treats? Let’s take a closer look at some chicken soft taco nutrition facts.
Calorie Count for Popular Chicken Soft Tacos
The calorie count can vary quite a bit depending on where you get your chicken soft taco. Here are nutrition facts for chicken soft tacos from three major fast food chains:
Taco Bell Chicken Soft Taco
- 170 calories
- 8g fat
- 16g carbs
- 10g protein
Taco Time Chicken Soft Taco
- 534 calories
- 27.9g fat
- 41.9g carbs
- 30.3g protein
Del Taco Chicken Soft Taco
- 210 calories
- 8g fat
- 24g carbs
- 12g protein
As you can see, Taco Bell’s version clocks in at the lowest with only 170 calories Taco Time’s chicken soft taco has over triple the calories at 534! Del Taco lands in the middle with 210 calories per soft taco
Why Such a Difference in Calories?
There are a few reasons for the calorie variance between the different restaurants:
Ingredients
While the main components are similar, the exact ingredients used can make a difference. For example, Taco Time lists cheese as one of the main ingredients while Taco Bell uses a 3 cheese blend. Higher fat ingredients like cheese will drive up the calorie count.
Portion Size
The serving size is another big factor in the calorie difference. Taco Time lists their soft taco as 9.8oz which is much larger than a standard taco. Bigger portions mean more calories.
Preparation Method
How the taco components are prepared behind the scenes also impacts calories. Taco Bell uses pre-formed tortillas while Taco Time makes tortillas fresh in-house. Fresh tortillas absorb more oil when cooked increasing the fat and calorie content.
Customization Options
Most fast food tacos can also be customized with add-ons like extra cheese, guacamole, sour cream and sauces. Naturally, adding more high-calorie ingredients will pile on more calories. A basic taco is lower in calories than one loaded up with extras.
Chicken Soft Taco Ingredients and Nutrition
To get a better idea of where the calories come from in a chicken soft taco, let’s break down the nutrition by ingredient:
Tortilla
- Carbohydrates: 15-20g
- Calories: 80-110
- Fat: 2-3g
The flour tortilla makes up the bulk of the carb content in a chicken soft taco. A single 6-inch tortilla can have 100 calories or more. Opting for a corn tortilla can save about 40 calories.
Chicken
- Protein: 10-15g
- Fat: 3-8g
- Calories: 50-150
Chicken breast tends to be 90-110 calories while dark meat with skin is higher around 150. Grilled chicken is best for limiting calories and fat. Fried or crispy chicken can add significant fat and calories.
Cheese
- Calories: 50-100
- Fat: 4-8g
Cheese ups the protein while adding calories and saturated fat. Stick with part-skim varieties and limit cheese to 1 ounce or less.
Lettuce & Tomatoes
- Carbs: 2-5g
- Calories: 5-10
Fresh veggies provide fiber, vitamins and minerals for just a few calories. Load up your taco with lettuce and tomatoes to maximize nutrition.
Sauces
- Calories: 20-100
- Fat: 1-10g
Condiments like sour cream, guacamole, salsa and creamy sauces can vary wildly in calories based on preparation. For example, a couple tablespoons of sour cream is about 30 calories while guacamole or queso sauce can be 80-100 calories.
Healthy Eating Tips for Chicken Soft Tacos
While chicken soft tacos can fit into a healthy diet, they are often loaded with calories, fat, refined carbs and sodium. Here are some tips for keeping your taco meal nutritious:
- Go for corn over flour tortillas
- Choose grilled chicken breast over crispy
- Skip the fatty meats like ground beef or steak
- Load up on veggies like lettuce, pico de gallo and salsa
- Use just a sprinkle of reduced fat cheese
- Get sauces and dressings on the side
- Opt for fresco style to skip the cheese and sour cream
- Stay away from deep fried shells and nacho tacos
One final tip is to round out your meal with healthier options like brown rice, black beans or a side salad rather than chips, queso and sugary drinks which can send calories through the roof.
The Bottom Line
When dining out, a basic chicken soft taco can range from 150-210 calories at most restaurants. Just be cautious of oversized portions, deep fried shells, fatty meats and heavy handed toppings which can turn an otherwise light taco into a high calorie gut bomb. Stick with grilled lean protein, lots of veggies and easy on the sauces for the healthiest soft taco experience. And be sure to pair your tacos with sides like beans, rice or salad rather than fried chips and creamy dips to balance your meal.
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FAQ
How many calories are in one chicken soft taco?
Protein (g) | 14.19 |
---|---|
Total lipid (fat) (g) | 7.25 |
Carbohydrate, by difference (g) | 19.38 |
Energy (kcal) | 199.98 |
Fiber, total dietary (g) | 1.78 |
Are Taco Bell chicken soft tacos healthy?
How many calories are in an average soft taco?
Name | Grams | Calories |
---|---|---|
Classic Soft Taco | 106 | 220 |
Macho Taco | 168 | 300 |
Taco al Carbon – Chicken | 98 | 150 |
Taco al Carbon – Steak | 98 | 210 |
How many calories are in a chicken taco with flour tortilla?
A chicken taco with a flour tortilla generally contains between 240 and 460 calories, according to calorie tracking websites.
How many calories in a chicken soft taco from Taco Bell?
A Taco Bell Chicken Soft Taco contains 170 calories, 8 grams of fat and 16 grams of carbohydrates. Keep reading to see the full nutrition facts and Weight Watchers points for a Chicken Soft Taco from Taco Bell. *All percent daily value figures are based on a 2,000 calorie diet. There are 170 calories in a Chicken Soft Taco from Taco Bell.
How many calories are in a soft taco?
There are 247 calories in 1 Soft Taco with Chicken, Cheese and Lettuce. The calorie breakdown is: 33% fat, 31% carbs, and 37% protein.
How many calories are in 3 chicken soft tacos?
For example, if you put one whole chicken breast in the tacos and no cheese, then there would be about 100 calories in three chicken soft tacos. If you put three whole chicken breasts in the tacos and two cups of shredded cheddar cheese, then there would be about 600 calories in three chicken soft tacos.
How many calories are in chicken tacos?
A popular question is “How many calories in chicken tacos?” This article will give you all of the information that you need to know about this tasty treat. A chicken taco with corn tortilla has about 210 calories. How many calories are in 3 chicken soft tacos?
Is Taco Bell Chicken Soft Taco gluten free?
Allergy Information: a Taco Bell Chicken Soft Taco contains gluten, milk and wheat. a Taco Bell Chicken Soft Taco does not contain egg, fish, MSG, peanuts, shellfish, soy or tree nuts.* * Please keep in mind that most fast food restaurants cannot guarantee that any product is free of allergens as they use shared equipment for prepping foods.