Quick Answer
Chicken tacos from Taco Bell can be a relatively healthy fast food option compared to other menu items, but they are still high in calories, sodium, and saturated fat. The grilled chicken soft taco is one of the lower calorie options at Taco Bell at 170 calories per taco. However, the crunchy chicken tacos and other variations are higher in calories and fat content. Taco Bell chicken tacos also tend to be high in sodium, containing around 30% of the recommended daily value. Overall, chicken tacos from Taco Bell are not the healthiest option, but can be an acceptable occasional treat in moderation as part of an overall balanced diet. Portion control and limiting high-calorie additions like cheese and sour cream is recommended.
Nutrition Information
Here is the nutrition information for Taco Bell’s chicken taco options (nutrition figures are for 1 taco):
| Taco | Calories | Total Fat | Saturated Fat | Sodium |
|---|---|---|---|---|
| Crunchy Chicken Taco | 210 | 9g | 2.5g | 320mg |
| Grilled Chicken Soft Taco | 170 | 6g | 2g | 300mg |
| Chicken Soft Taco Supreme | 200 | 9g | 3.5g | 450mg |
As you can see, calorie, fat, and sodium content varies across the different chicken taco options. The crunchy chicken taco and chicken soft taco supreme are higher in calories and sodium compared to the grilled chicken soft taco.
Ingredients
Here are the main ingredients in Taco Bell chicken tacos:
– Chicken – The chicken is usually seasoned and grilled or crispy fried. Grilled chicken tends to be the healthier lean protein option.
– Tortilla – The soft flour or crunchy corn tortillas add carbohydrates and calories. Soft tortillas tend to be lower in fat and calories than the crunchy shells.
– Cheese – Options like cheddar, nacho cheese or reduced fat sour cream add a significant amount of fat and calories. Going light on cheese is recommended if trying to limit calories.
– Lettuce – The lettuce provides fiber, vitamins and minerals without adding many calories. Get extra lettuce in place of cheese or sour cream to make the tacos healthier.
– Sauce – Taco Bell offers many flavorful sauces like avocado ranch, chipotle, salsa, etc. These can be high in sodium, so ask for sauce on the side or skip it to control sodium intake.
– Additional toppings – Ingredients like rice, beans, red strips, fiesta strips, etc. quickly add refined carbs, fat and sodium. Stick to veggies like tomatoes, onions, jalapeños to limit calorie intake.
Health Benefits
Chicken tacos from Taco Bell do provide some health benefits, although they are still considered fast food:
– Protein – The grilled chicken provides a good source of lean protein to help with muscle building and satiety.
– Vitamins/minerals – Ingredients like lettuce, tomatoes, onions add vitamins A, C, K as well as minerals like potassium and folate.
– Fiber – The soft flour tortilla and lettuce provide a moderate amount of filling fiber.
– Lower carb option – Chicken tacos can be a lower carb option compared to beef tacos when avoiding rice, beans and strips.
– Customization – You can swap out unhealthy ingredients and customize your tacos to be healthier.
Downsides for Health
There are also some downsides to consider when evaluating Taco Bell chicken tacos:
– High sodium – A single taco provides about 30% of the daily recommended sodium, which may be concerning for those with high blood pressure.
– High saturated fat – The crispy shell, cheese, and sour cream significantly increase saturated fat content.
– Refined carbs – The tortillas and taco shells are made with refined flour which can spike blood sugar.
– Low nutrient density – Even customized healthier tacos are relatively low in nutrients compared to less processed options.
– High calorie additions – Toppings like cheese, rice, strips etc. quickly increase the calorie count.
– Processing – The chicken goes through high-heat processing during cooking which may create compounds harmful to health.
Are Chicken Tacos From Taco Bell Healthy: Final Verdict
Overall, Taco Bell chicken tacos can be a relatively healthy fast food option when customized properly, but they still have downsides:
– Choose grilled chicken over crispy chicken to limit fat and calories.
– Go for soft flour over crunchy shells to reduce unhealthy fats.
– Load up on veggies like lettuce, tomatoes, onions for more fiber and nutrients.
– Limit high-calorie toppings like cheese, sour cream, rice, beans.
– Ask for sauces on the side or skip them to control sodium.
– Watch portion sizes as multiple tacos add up quickly for calories and sodium.
– Avoid making chicken tacos an everyday meal, enjoy just occasionally in moderation.
Chicken tacos from Taco Bell won’t be as healthy as homemade, but can be an acceptable fast food option 1-2 times per month when keeping portions balanced. Focusing on grilled chicken, veggies, and soft shells makes them a safer bet than beef tacos or more processed options. For best results, enjoy Taco Bell chicken tacos as part of an otherwise nutrient-dense diet filled with whole foods. Moderation and customization is key for any fast food to maintain overall good health.
Comparisons to Healthier Options
While Taco Bell chicken tacos can be a relatively healthy option, they still don’t measure up to less processed choices. Here’s how they compare nutritionally to healthier homemade tacos and salads:
| Calories | Fat | Sodium | Fiber | Protein | |
|---|---|---|---|---|---|
| Taco Bell Grilled Chicken Taco | 170 | 6g | 300mg | 3g | 8g |
| Homemade Chicken & Veggie Taco | 120 | 2g | 100mg | 5g | 15g |
| Grilled Chicken Salad | 100 | 2g | 50mg | 5g | 25g |
As shown, homemade tacos and grilled chicken salads are lower in calories, sodium, and unhealthy fats while providing more fiber and protein. Making your own tacos allows you to control the ingredients and reduce processed carbs. Building a salad with grilled chicken gives you maximum nutrition from vitamin-packed greens and lean protein.
Healthier Options at Taco Bell
If you do choose to eat at Taco Bell, these swaps help make your meal healthier:
– Crunchy taco supreme → Crunchy taco (remove sour cream, cheese, rice)
– Beefy 5-layer burrito → Bean burrito (sub beans for beef)
– Cheesy gordita crunch → Chicken soft taco
– Nachos bellgrande → Chicken power bowl (no chips)
– Cinnamon twists → Cinnamon twists light (120 calories vs 170 for regular)
– Baja blast → Unsweetened iced tea
Making these simple substitutions removes excess carbs, fat, sodium, and sugar from your Taco Bell orders. Sticking to grilled chicken, veggies, and beans help boost nutrition. And choosing lighter versions of sides and drinks prevents calorie overload.
Healthy Eating Tips
Here are some healthy eating tips to keep in mind:
– Cook at home as often as possible using whole food ingredients
– Make tacos at home with corn tortillas, grilled chicken and lots of veggies
– Build meals around lean proteins, fruits, vegetables, whole grains
– Read nutrition labels and opt for low salt, low sugar choices
– Limit processed meat, refined carbs, fried foods and sweetened drinks
– Keep portion sizes reasonable and don’t overeat calories
– Balance occasional indulgences by eating healthy most of the time
– Stay hydrated with water instead of high calorie sodas and juices
Following basic healthy eating principles most of the time allows room for occasional fast food treats like Taco Bell chicken tacos in moderation. But homemade meals focusing on whole foods will always be the most nutritious option.
Conclusion
Chicken tacos from Taco Bell can be a relatively healthy fast food choice when ordered properly. Choosing grilled chicken, going easy on toppings, and getting soft over crunchy shells helps control calories, fat, and sodium. However, homemade tacos with less processed ingredients are still significantly healthier. Enjoy Taco Bell chicken tacos in moderation as an occasional treat, but not as a regular meal option if your priority is health and nutrition. Follow basic healthy eating habits like home cooking, portion control, and limiting fast food to keep your overall diet on track.
