How many calories are in a Taco Bell potato taco?

Taco Bell’s potato tacos are a popular menu item that provides a crispy potato shell filled with meat, cheese, lettuce, and sauce. With seemingly healthy ingredients like potatoes, many Taco Bell fans wonder just how many calories are packed into this tasty Tex-Mex treat. While potato tacos may seem like a lighter option compared to traditional beef tacos, the calorie count can still add up depending on size and customizations.

The Basics of Taco Bell’s Potato Tacos

Taco Bell first introduced potato tacos in select test markets in early 2020 before launching them nationwide later that year. The original potato taco consists of a crispy potato shell filled with seasoned beef, shredded cheddar cheese, crisp lettuce, and a choice of chipotle or avocado ranch sauce.

The potato shells used in Taco Bell’s potato tacos are made from sliced and formed potatoes that are breaded and deep-fried until crispy. This gives them a texture similar to Taco Bell’s crunchy taco shells, but with a potato flavor and heartier composition.

Ingredients like the seasoned beef, cheddar cheese, lettuce, and sauce add more flavor to the potato shell and make it a more filling meal. Customers can also substitute ingredients like black beans or chicken to make vegetarian or alternative protein versions.

Nutrition Information for Taco Bell Potato Tacos

The calorie count of a Taco Bell potato taco can vary based on size choice and ingredient customizations. Here are the basic nutrition facts for each standard size:

  • Regular Potato Taco: 170 calories, 9g fat, 580mg sodium
  • Supreme Potato Taco: 200 calories, 11g fat, 770mg sodium

The regular potato taco includes the basic ingredients of a seasoned beef, cheddar cheese, lettuce, and sauce. The supreme version adds ingredients like reduced-fat sour cream, tomatoes, and onions for extra flavor and calories.

When customized with different protein options, the calorie count changes to:

  • Potato Taco with Seasoned Chicken: 150 calories, 7g fat, 560mg sodium
  • Potato Taco with Black Beans: 140 calories, 7g fat, 590mg sodium

Subbing in chicken or black beans drops the calorie count slightly compared to the beef. Other veggie customizations like guacamole, pico de gallo, or jalapeños can also add calories on top of the basic recipe.

How Potato Taco Calories Compare to Other Taco Bell Items

To put the 170-200 calorie potato taco in perspective, here’s how it compares to some other popular Taco Bell menu choices:

Taco Bell Item Calories
Crunchy Taco 170
Soft Taco 150
Chicken Quesadilla 520
Burrito Supreme 340
Nachos BellGrande 740

As you can see, Taco Bell’s potato tacos are very comparable in calories to their classic crunchy and soft taco options. The potatoes add more mass and volume compared to a traditional crunchy taco shell, but ultimately the calorie counts are similar.

On the higher end, items like quesadillas, burritos, and nachos can pack 2-3 times more calories than a basic potato taco. This demonstrates how the potato taco can be a lighter choice in the Taco Bell line-up.

Tips for Enjoying Potato Tacos Guilt-Free

Here are some tips to enjoy Taco Bell’s potato tacos while maintaining your health and nutrition goals:

Size Down When Possible

Order the regular sized potato taco when you have the option. At only 170 calories, it’s a more modest option versus the 200 calorie supreme. Downsizing from a combo meal to a single a la carte potato taco can also reduce calories.

Go Meatless

Skip the seasoned beef and sub in black beans or chicken instead. Going meatless automatically eliminates about 20 calories per taco.

Use Lower Calorie Sauces

Opt for salsas and chili or hot sauces which are only 5-20 calories versus the avocado ranch and chipotle sauces that are around 130 calories.

Avoid Extras

Say no to add-ons like guacamole, pico de gallo, jalapeños, or extra cheese which quickly add more calories. Stick to the basics like lettuce, tomatoes, and onions for low calorie veggie toppings.

Balance With Nutritious Sides

Pair your potato taco with lower calorie side choices like cinnamon twists (150 calories), chips and salsa (120 calories), or a side salad (60 calories) to help fill up.

Watch Portion Size

Stop at one potato taco if you are watching calories. Two tacos double the amount to 340-400 calories total.

Avoid Frequent Visits

Don’t make potato tacos an everyday meal. Enjoy them in moderation as an occasional treat to prevent overindulging.

Making Healthy Potato Tacos at Home

For a lighter take on potato tacos, consider making a healthy version at home. This allows you to control the ingredients and portions. Follow this simple recipe:

Ingredients:

  • 2 medium russet potatoes, sliced and baked until tender
  • 1 tablespoon olive oil
  • 1/2 pound lean ground turkey
  • 1 tablespoon taco seasoning
  • 1/4 cup salsa
  • 1/4 cup shredded lettuce
  • 2 tablespoons shredded low-fat cheddar cheese
  • 8 small corn tortillas

Instructions:

  1. Preheat oven to 400°F. Toss potato slices with olive oil and bake for 15 minutes until tender.
  2. In a skillet over medium heat, cook ground turkey and taco seasoning until no longer pink, 5-7 minutes.
  3. Mash baked potatoes with a fork until shredded. Add 2 tablespoons salsa and mix well to combine.
  4. Wrap tortillas in damp paper towels and microwave for 30 seconds until warm and pliable.
  5. Divide mashed potato mixture between tortillas. Top with ground turkey, lettuce, cheese, and more salsa.

This lightened up version uses lean turkey instead of beef, reduced fat cheese, and less oil and sodium from homemade taco seasoning. Baking instead of frying the potatoes also removes excess calories from oil. Each homemade potato taco clocks in around 185 calories versus 200 calories or more for a fast food potato taco.

The Nutritional Benefits of Potatoes

Despite being a fried and calorie-laden menu item, Taco Bell’s potato tacos do actually offer some nutritional value courtesy of their main ingredient – potatoes!

Potatoes are fat-free, sodium-free, and high in vitamin C, vitamin B6, potassium, manganese, and fiber. They also contain antioxidants that can help lower blood pressure and reduce inflammation.

Some research has found that people who eat more potatoes do not gain weight compared to people who avoid them. The fiber and potassium in potatoes provide satiety and hydration which can prevent overeating.

However, this applies more to enjoying potatoes in their whole food form, rather than deep fried as a taco shell. Still, even in this fast food application, the potato is adding some worthwhile nutrition not found in a traditional tortilla taco shell.

The Bottom Line

A Taco Bell potato taco ranges from 170-200 calories depending on size and ingredients. It’s very comparable to the classic crunchy taco in terms of calories and nutrition. While not the absolute healthiest menu item with its fried shell, customizations like subbing in chicken or black beans and avoiding heavy sauces and extras can help keep potato tacos weight loss friendly. Enjoy them in moderation along with balanced nutrition the rest of the day.

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