Tacos are a popular Mexican-inspired food that have become a staple in many households. Hard shell tacos are a crunchy taco shell made from corn that is filled with meat, cheese, lettuce, and other taco fillings. But many taco lovers wonder just how many calories are in a beef hard shell taco? Let’s take a closer look.
A Quick Overview of Calories in a Beef Hard Shell Taco
The number of calories in a beef hard shell taco can vary greatly depending on the size of the taco, brand of taco shell, type of beef, and what toppings are added. On average, a small beef hard shell taco from a fast food restaurant contains around 170 calories. A larger home-cooked taco with more generous toppings can have 300 calories or more.
The main sources of calories in a typical beef taco come from:
- Taco shell – 70 to 120 calories
- Ground beef – 150 to 200 calories (for 2-3 oz cooked)
- Cheese – 50 to 100 calories
- Lettuce, tomato, salsa – Less than 50 calories
By choosing leaner meats, low-fat cheese, and limiting extra toppings like sour cream and guacamole, you can make a satisfying beef taco for under 250 calories.
Calories in Popular Beef Taco Restaurant Items
To get a better idea of real-world calories counts, here is the nutrition data for beef tacos from several major fast food chains (nutrition data via FastFoodMenuPrices.com):
| Restaurant | Beef Taco Order | Calories |
|---|---|---|
| Taco Bell | Crunchy Taco – Beef | 170 |
| Del Taco | Crunchy Taco w/ Beef | 150 |
| Taco John’s | Original Beef Taco | 210 |
As you can see, most fast food chain beef tacos contain 150 to 200 calories per taco. Taco Bell’s standard Crunchy Taco with Beef is one of the most popular, coming in at 170 calories. These counts can give you an idea of calories in a average restaurant taco.
Calories in a Homemade Beef Hard Shell Taco
When making beef tacos at home, there are a lot more variables that affect the calories per taco. Some factors include:
- Taco shell size – Soft taco vs crunchy standard vs jumbo shell
- Type of ground beef – Lean (90/10) vs regular
- Amount of beef – 1 oz vs 2 oz vs 3 oz
- Cheese amount – 1 Tbsp vs 2 Tbsp
- Extras like lettuce, salsa, etc.
To calculate the calories in a homemade taco, you’ll need to add up the calories for each ingredient. Here is an estimate for a typical home-cooked crunchy taco with 2 oz beef and standard toppings:
| Ingredient | Calories |
|---|---|
| Crunchy taco shell (medium size) | 90 |
| 2 oz lean ground beef, cooked | 180 |
| 2 Tbsp shredded cheddar cheese | 80 |
| 1 Tbsp salsa | 10 |
| Lettuce, tomato garnish | 10 |
| Total Calories | 370 |
So this typical homemade crunchy taco comes out to about 370 calories. You can reduce the calories by using leaner beef, low-fat cheese, and cutting back on toppings.
Variables that Impact Beef Taco Calories
Now that we’ve looked at some standard beef taco calorie counts, let’s examine all the factors that can raise or lower the number of calories in a taco.
Taco Shell
The first component of any taco is the taco shell. This is the main source of calories and carbohydrates. Here are some taco shell options with calorie counts:
- Hard taco shell, small (4-5 inch) – 70 calories
- Hard taco shell, medium (6 inch) – 90 calories
- Hard taco shell, large (7 inch) – 110 calories
- Soft taco shell or tortilla – 60 to 80 calories
As you can see, smaller shells have less calories. You can reduce 70 to 100 calories per taco by choosing a soft tortilla over a crunchy hard shell.
Type of Ground Beef
The type of ground beef used in tacos also impacts their calorie count. Fattier types of beef will have more calories:
- Ground beef, 80/20 lean – 200 calories per 3 oz cooked
- Ground beef, 90/10 lean – 180 calories per 3 oz cooked
- Ground turkey, 90/10 lean – 120 calories per 3 oz cooked
Choosing a leaner 90/10 ground beef can save you 20 calories per ounce compared to 80/20 beef. And using lean ground turkey can shave off 60+ calories per ounce versus regular beef.
Amount of Ground Beef
The more beef you add to your taco, the higher the calories will be:
- 1 oz cooked ground beef – 60 to 90 calories
- 2 oz cooked ground beef – 120 to 180 calories
- 3 oz cooked ground beef – 180 to 270 calories
Sticking with a 1-2 ounce portion of beef can keep the calories more reasonable. Many fast food tacos have 2 ounces or less of beef.
Cheese
Cheese can be a major calorie source on tacos. Here’s how different cheese options compare:
- 2 Tbsp shredded cheddar – 80 calories
- 2 Tbsp shredded Mexican blend – 90 calories
- 2 Tbsp crumbled feta – 60 calories
- 2 Tbsp shredded low-fat cheddar – 45 calories
To lighten up your taco cheese, use a low-fat shredded cheese or reduced amounts of stronger cheeses like feta. Cutting the cheese amount to 1 Tbsp can also reduce calories.
Taco Toppings
Toppings like lettuce, salsa, and tomatoes add flavor without many calories. But creamy, saucy toppings can add more substantial calories:
- 2 Tbsp guacamole – 50 calories
- 2 Tbsp sour cream – 60 calories
- 2 Tbsp taco sauce – 20 calories
To keep your taco lower calorie, use salsas, pico de gallo, hot sauce, lemon juice, and herbs to add flavor instead of sour cream and guacamole.
Low-Calorie Beef Taco Tips
Here are some great tips for lightening up your beef tacos:
- Choose soft tortillas instead of crunchy shells
- Use lean 90/10 ground beef
- Limit beef portion to 1-2 ounces
- Select reduced-fat cheese
- Load up on veggies like lettuce, tomatoes, peppers
- Use salsa or hot sauce for flavor instead of heavy sauces
- Skip the extras like sour cream and guacamole
Applying some of these substitutions can help you enjoy tasty tacos for around 200-300 calories, rather than 300-400+ per taco.
Healthier Taco Alternatives
In addition to trimming calories from beef tacos, you can also swap out the beef for lower calorie fillings. Some healthy options include:
- Shredded chicken breast – 1/2 cup has 110 calories
- Ground turkey – 3 oz has 120 calories
- Shrimp – 4 oz has 100 calories
- Black beans – 1/2 cup has 115 calories
- Roasted veggies like zucchini, peppers, mushrooms, etc.
Using one of these lower calorie taco fillings can instantly remove 70 to 150 calories compared to ground beef options. They provide a good dose of protein too.
The Bottom Line
A beef hard shell taco can range from 150 calories at a fast food chain, up to 350 calories or more for a fully-loaded homemade version. There are many small tweaks you can make to keep taco night guilt-free. Use leaner beef, go easy on the cheese, skip the fatty toppings, and pack in extra veggies to make reasonably-caloried beef tacos. Or opt for lower calorie fillings like chicken or shrimp to lighten up your tacos even more. Any way you fill them, tacos make for a fun and customizable meal.
