Nacho Fries from Taco Bell are a popular menu item that many people enjoy. However, some may wonder just how many calories are in the Nacho Fries when ordered without cheese. In this article, we will take a close look at the nutrition facts for Nacho Fries without cheese and provide a detailed calorie count.
What are Nacho Fries?
Nacho Fries are a limited-time offering from Taco Bell first introduced in January 2018. They consist of seasoned fries topped with nacho cheese sauce, tomatoes, and reduced fat sour cream. However, you can customize your order and get the fries without the cheese sauce.
The fries themselves are thick-cut potatoes that have been coated in a Mexican spice blend. The exact blend of spices Taco Bell uses is a proprietary secret, but it contains ingredients like paprika, onion powder, garlic powder, cumin, and chili powder to give them that signature zesty flavor.
Nutrition Facts for Nacho Fries Without Cheese
When you order Nacho Fries with no cheese sauce, the nutrition facts are as follows according to Taco Bell:
Nacho Fries (No Cheese)
- Calories: 340
- Total Fat: 16g
- Saturated Fat: 3.5g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 380mg
- Total Carbohydrates: 47g
- Dietary Fiber: 5g
- Sugars: 2g
- Protein: 5g
As you can see, a regular order of Nacho Fries without the cheese sauce contains 340 calories. This is the calories strictly from the seasoned fries alone, without any toppings or dips added.
How the Calories Break Down
Out of the total 340 calories in Nacho Fries with no cheese:
- Total fat makes up 41% of the calories
- Saturated fat is 9% of the calories
- There are 0 calories from trans fat
- Carbohydrates including fiber make up 55% of the calories
- Protein accounts for 6% of the calories
So the majority of calories come from the fat and carbohydrates. The fries get their fat content from being fried in vegetable oil. And the carbs come from the potatoes themselves which are a starchy vegetable high in carbohydrates.
Comparing Calories With and Without Cheese
To see how much of a calorie difference the cheese sauce makes, here is a comparison:
| Item | Calories |
|---|---|
| Nacho Fries | 340 |
| Nacho Cheese Sauce | 120 |
| Nacho Fries with Cheese | 460 |
The nacho cheese sauce alone contains 120 calories. So when added to the fries, it brings the total calorie count up to 460 calories.
That’s a 120 calorie difference simply by adding cheese sauce. So if you are trying to watch your calorie intake, ordering without the cheese is one easy way to reduce the calories in Nacho Fries.
Calories Per Serving Size
The nutrition information listed above is for a regular order of Nacho Fries. Each regular order provides one serving.
But you can also order larger sizes with more fries. Here is the calorie count for different serving sizes of plain Nacho Fries:
| Serving Size | Calories |
|---|---|
| Regular (1 serving) | 340 |
| Large (1.5 servings) | 510 |
| Extra Large (2 servings) | 680 |
As you go up in size, the calories increase as you are getting more fries. A large order has 1.5 times as many fries as a regular, so it contains around 1.5 times as many calories. And an extra large has twice as many fries and calories as a regular size.
Calorie Density of Nacho Fries
When looking at the calorie density, Nacho Fries without cheese contain about 340 calories per 154g (5.4oz). That comes out to approximately 62 calories per 30g serving. For comparison:
- Baked white potato (flesh only) = 77 calories per 30g
- French fries (fast food) = 134 calories per 30g
- Tortilla chips = 147 calories per 30g
So Nacho Fries are lower in calorie density than regular french fries you would get at a fast food place. But they are higher in calories than a plain baked potato without any toppings or oil. The spices and frying process add more calories than a plain potato.
Fat Content of Nacho Fries Without Cheese
In addition to calories, some people may also be concerned about the fat content of Nacho Fries. Without cheese, a regular order still contains 16g of total fat. The breakdown is:
- Saturated Fat: 3.5g
- Trans Fat: 0g
- Unsaturated Fat: 12.5g
The unsaturated fats are the healthier type of fats. But the saturated fat content may be a concern for those limiting their saturated fat intake.
For comparison, here is the fat content for some other common fried foods:
| Food | Total Fat | Saturated Fat |
|---|---|---|
| Nacho Fries (1 serving) | 16g | 3.5g |
| French fries (1 medium serving) | 19g | 3g |
| Fried chicken breast (1 breast) | 15g | 3g |
| Fried fish (1 fillet) | 14g | 2g |
Nacho Fries are moderately high in fat for a single serving compared to other common fried foods like french fries, fried chicken, and fish. Limiting portion sizes can help restrict the amount of fat from Nacho Fries if you are concerned about your fat intake.
Sodium Content
In addition to calories and fat, the sodium (salt) content is also important to many consumers. Again looking at just Nacho Fries with no cheese, a regular order contains 380mg of sodium.
The recommended daily sodium intake is less than 2300mg per day. So a regular order of Nacho Fries accounts for about 16% of your total daily sodium limit.
Compared to other menu items at Taco Bell, Nacho Fries are moderately high in sodium. Here is a sodium comparison with some other popular Taco Bell items:
| Item | Sodium (mg) |
|---|---|
| Nacho Fries | 380 |
| Crunchy Taco | 290 |
| Burrito Supreme | 800 |
| Chicken Quesadilla | 970 |
| Cheesy Gordita Crunch | 730 |
So Nacho Fries are lower in sodium than items like quesadillas and burritos. But they are higher in sodium compared to basic items like a regular crunchy taco. Overall, they are moderately high in sodium among Taco Bell’s options.
Carbohydrates
Moving beyond macros, let’s look at the carbohydrate breakdown:
- Total carbs: 47g
- Fiber: 5g
- Sugars: 2g
- Added sugars: 0g
- Net carbs: 42g
Over half the calories in Nacho Fries come from their carbohydrate content. A regular order has 47g total carbs. Out of that, 5g comes from dietary fiber while only 2g comes from natural sugars.
When you subtract the 5g of fiber, you get 42g of net digestible carbs that will impact blood sugar levels. This is considered a high amount of net carbs for a single serving.
For people on low-carb diets like keto, Nacho Fries would not be a good option due to their high carbohydrate and net carb count from the potatoes.
Protein
There is also a small amount of protein in Nacho Fries:
- Protein: 5g
5g of protein is considered relatively low for a main menu item. It accounts for only 6% of the total calories. So Nacho Fries are not a significant source of protein in your diet.
Micronutrients
In terms of vitamins and minerals, here are some of the key micronutrients found in Nacho Fries and their % Daily Values:
- Vitamin C: 15%
- Vitamin B6: 6%
- Potassium: 2%
- Iron: 4%
Nacho Fries provide a decent amount of vitamin C and vitamin B6. Vitamin C helps support immunity and vitamin B6 is important for metabolism. They also contain some potassium and iron.
However, like most fried foods, they are not a significant source of most vitamins and minerals. The frying process can destroy some of the heat-sensitive vitamins.
Are Nacho Fries Healthy?
Based on their nutrition facts, here is an overview of how healthy Nacho Fries without cheese are:
- Moderately high in calories for a single serving
- High in fat, especially saturated fat
- Moderately high in sodium
- Very high in carbohydrates and net carbs
- Low in protein
- Low in most vitamins and minerals
Overall, Nacho Fries would not be considered a healthy food item. The high amount of calories, fat, carbs, and sodium make them more of an indulgent treat.
However, consumed in moderation as part of an otherwise balanced diet, they can be incorporated into a healthy lifestyle. Focus on portion control and balance Nacho Fries with more nutrient-dense foods.
Ways to Make Nacho Fries Healthier
If you want to enjoy Nacho Fries as an occasional treat while limiting the negative impacts, here are some tips:
- Order the small or regular size instead of large or extra large
- Skip the nacho cheese sauce to remove about 120 calories and 10g fat
- Ask for salsa or pico de gallo instead of cheese sauce for added nutrients
- Share your order with a friend to control portions
- Pair your fries with lower calorie sides and drinks
- Balance your meal with vegetable sides like a side salad
- Limit saturated fat in other meals to compensate
- Stay hydrated by drinking water with your meal
- Exercise after eating to help burn extra calories
Being mindful about your choices when enjoying a treat like Nacho Fries can help reduce their health impacts. Moderation and balance are key.
Conclusion
Nacho Fries pack some big flavors, but also come with 340 calories, 16g fat, 42g net carbs, and 380mg sodium per regular order. While they are not the most nutritious menu option, you can enjoy them in moderation by choosing smaller sizes, skipping high-calorie toppings, pairing them with healthier sides, and balancing them out through the rest of your diet and lifestyle.
At the end of the day, Nacho Fries are a tasty indulgence. By being aware of the nutrition facts and controlling portions, you can satisfy your cravings while still maintaining overall healthy eating habits.
