Quick Answer
The number of calories in 2 carne asada street tacos can vary depending on the size of the tacos and ingredients used. On average, two medium-sized carne asada tacos contain about 500-700 calories total. A single medium carne asada taco generally provides around 250-350 calories.
Calories in Carne Asada
Carne asada refers to grilled and sliced beef, usually skirt or flank steak. A 3-ounce portion of grilled flank steak contains about:
- Calories: 175
- Protein: 26 grams
- Fat: 8 grams
So the meat alone in a carne asada taco provides a significant amount of calories and protein. However, tacos also get calories from ingredients like tortillas, cheese, sour cream, guacamole, and salsa.
Calories in Taco Tortillas
The tortilla is the main source of carbohydrates and calories in a taco. Here are the calories for different size tortillas:
| Tortilla Size | Calories |
|---|---|
| 6-inch flour tortilla | 150 |
| 5-inch corn tortilla | 50-70 |
| Street taco size (4-inch) | 40-50 |
As you can see, flour tortillas contain significantly more calories than smaller corn tortillas used for street tacos. Two 4-inch corn tortillas would provide 80-100 calories total.
Fillings and Toppings
In addition to the meat and tortilla, fillings and toppings can add extra calories to carne asada tacos. Here are some common taco fillings and toppings with calorie counts:
| Filling/Topping | Calories |
|---|---|
| Shredded Cheese (1 ounce) | 110 |
| Sour Cream (1-2 tablespoons) | 30-60 |
| Guacamole (2-3 tablespoons) | 50-80 |
| Salsa (2-3 tablespoons) | 10-15 |
So items like cheese and sour cream can significantly increase the calories in a taco, while lower calorie items like salsa add fewer calories.
Putting It All Together
Based on standard portions and ingredients, here are the estimated calories for a medium carne asada street taco:
| Ingredient | Calories |
|---|---|
| Carne Asada (3 ounces) | 175 |
| Corn Tortilla (4-inch) | 50 |
| Shredded Cheese (1 ounce) | 110 |
| Salsa (2 tablespoons) | 10 |
| Total Calories Per Taco | 345 |
So a typical medium carne asada street taco made with a 4-inch corn tortilla contains approximately 345 calories.
For 2 carne asada tacos, you can simply double this amount:
| Ingredient | Calories |
|---|---|
| Carne Asada (3 ounces x 2 tacos) | 350 |
| Corn Tortillas (4-inch x 2) | 100 |
| Shredded Cheese (1 ounce x 2) | 220 |
| Salsa (2 tablespoons x 2) | 20 |
| Total Calories for 2 Tacos | 690 |
So based on typical portion sizes, 2 medium carne asada street tacos would provide about 690 calories total.
However, this number can vary based on the exact size of the tacos and amount of fillings:
– Smaller tacos with less meat and cheese would be lower in calories.
– Larger tacos, or those with extra fillings like guacamole or sour cream, would be higher in calories.
To summarize, on average most carne asada street tacos provide around 250-350 calories each. So two tacos would contain 500-700 total calories. But the exact amount can vary depending on the restaurant and serving sizes. If you are counting calories, your best bet is to check the nutrition information or ask for smaller portions of high-calorie fillings like cheese and sour cream.
Nutrition Composition of Carne Asada Tacos
In addition to calories, carne asada tacos also provide a range of other nutrients:
Protein
The grilled steak supplies high-quality protein. A 3-ounce serving of carne asada delivers about 26 grams of protein. Two tacos would provide over 50 grams of protein total. For comparison, the recommended daily intake of protein is around 50 grams for adults.
Fat
Much of the fat in carne asada tacos comes from the meat as well. Flank steak is considered a leaner cut, but a 3-ounce portion still provides around 8 grams of fat. So two tacos could easily deliver 16+ grams of fat, mainly heart-healthy unsaturated fat from the beef.
Carbohydrates
The tortillas provide most of the carbs in carne asada tacos. A 4-inch corn tortilla has about 11 grams of carbs, while a 6-inch flour tortilla has around 30 grams of carbs. For two tacos, expect 20-60+ grams of carbs depending on tortilla size.
Fiber
Corn tortillas contain about 2 grams of fiber per 4-inch tortilla. So two tacos would have around 4 grams of fiber, which is 14-17% of the daily value. Fiber helps promote fullness and digestive health.
Vitamins and Minerals
Beef is rich in iron, zinc, selenium, niacin, vitamins B6 and B12. Lime juice squeezed over tacos provides vitamin C. Onions and cilantro add fiber, vitamin C, folate, and polyphenols. Overall, carne asada tacos deliver a variety of micronutrients.
Health Benefits of Carne Asada Tacos
Within a balanced diet, carne asada tacos can provide some benefits:
Protein for Muscle Maintenance
The high protein content from the beef helps preserve or build lean muscle mass when paired with strength training. Protein is vital for muscle repair and growth.
Vitamins and Minerals
Beef, onions, cilantro, and lime juice contribute essential vitamins and minerals like iron, zinc, vitamin C, and folate that support overall health.
Potential Heart Health Benefits
Leaner cuts of beef can provide heart-healthy fats like conjugated linoleic acid and omega-3 fatty acids that may reduce inflammation and lower heart disease risk.
However, there are some potential downsides to consider if eating tacos in excess:
High Saturated Fat
While beef contains some unsaturated fat, it is still high in saturated fat which can negatively impact blood cholesterol levels. Consuming too much saturated fat from meat has been linked with increased heart disease risk.
High Sodium
The salt content can be high in tacos from seasonings, cheese, and other processed ingredients. Too much sodium can increase blood pressure in salt-sensitive individuals.
Low in Fiber
Despite the fiber from corn tortillas and garnishes, tacos are still relatively low in fiber, unlike other Mexican dishes made with beans and rice. Adequate fiber intake is important for digestive and heart health.
How to Make Healthier Carne Asada Tacos
Here are some tips to make healthier carne asada tacos:
– Use leaner cuts of meat like flank steak and trim any excess fat before cooking.
– Opt for smaller corn tortillas rather than large flour tortillas to reduce carbs and calories.
– Load up on veggies like shredded lettuce, diced onion, tomatoes, and grilled peppers and onions for added nutrition.
– Choose low-fat cheese like cotija or feta instead of full-fat cheeses.
– Use Greek yogurt instead of sour cream to cut fat.
– Boost fiber with black or pinto beans.
– Add avocado for heart-healthy monounsaturated fats.
– Use fresh lime juice and spices instead of excessive salt for flavor.
– Skip or limit calorie-dense sauces and dressings.
Healthy Carne Asada Taco Recipe
This recipe makes 4 healthier carne asada tacos:
Ingredients
- 1 pound flank steak
- 1 tablespoon olive oil
- 1 teaspoon cumin
- 1 teaspoon oregano
- 1/4 teaspoon chili powder
- 1/4 teaspoon garlic powder
- Pinch of cayenne pepper
- 1/4 cup chopped onion
- 1/2 cup chopped cilantro
- 1 jalapeno, thinly sliced (optional)
- Juice from 1 lime
- 8 small corn tortillas
- 1 cup shredded romaine lettuce
- 1/2 cup pico de gallo
- 1 avocado, sliced
- 2 ounces cotija cheese, crumbled
Instructions
- Combine olive oil, cumin, oregano, chili powder, garlic powder, cayenne, and a large pinch of salt and pepper. Rub spice mix all over steak.
- Grill steak over medium-high heat for about 3-4 minutes per side, until slightly charred and cooked to your desired doneness. Let rest 5 minutes then slice against the grain into thin strips.
- In a small bowl, combine onion, cilantro, jalapeno, lime juice, and a pinch of salt. Mix well and set aside.
- Warm tortillas on the grill or in the microwave until pliable.
- Assemble tacos by adding carne asada, lettuce, pico de gallo, avocado slices, cotija, and cilantro salsa to each tortilla.
This healthier taco recipe cuts calories by using corn tortillas and lean steak. Veggies and avocado provide extra nutrients without excess calories, and fresh salsa gives flavor without added salt. Enjoy these nutritious tacos as part of a balanced diet!
Conclusion
In summary, the number of calories in carne asada tacos can vary significantly based on the serving sizes and specific ingredients used, but on average, two medium sized carne asada street tacos will provide about 500-700 calories total. You can reduce the calories in carne asada tacos by using smaller tortillas, less cheese and high-fat toppings, and leaner cuts of meat. While they are not the lowest calorie option, carne asada tacos prepared in healthier ways can be incorporated into an overall balanced diet that includes a variety of nutritious whole foods. Moderating your portions of higher calorie ingredients and emphasizing vegetables can help keep carne asada tacos as an occasional treat in your meal plan.
