7-Eleven is a popular convenience store chain that offers a variety of grab-and-go food options for people on the go. One of their most popular hot food items are the taquitos – fried or baked rolled tacos filled with meat, cheese, and other fillings. But how many calories are actually in a 7-Eleven taquito?
Types of 7-Eleven Taquitos
7-Eleven offers different types of taquitos, each with their own calorie counts:
| Taquito Type | Calories (per taquito) |
|---|---|
| Chicken Taquito | 210 |
| Steak & Cheese Taquito | 230 |
| Jalapeno Cheese Taquito | 220 |
As you can see, calories range from 210 to 230 per taquito depending on the filling. The chicken taquitos are the lowest in calories while the steak & cheese are the highest.
Taquito Ingredients and Nutrition Facts
To understand how many calories are in a 7-Eleven taquito, we need to look at what exactly goes into making them.
Tortilla
The wrap or tortilla accounts for a good portion of the taquito’s calories. Tortillas are typically made from corn or flour and contain carbohydrates, fiber, fat, and protein. A single small flour tortilla can range from 60-80 calories.
Fillings
The fillings – whether it’s chicken, steak, cheese, etc – add more calories to the taquito. Meats like chicken and steak provide protein and fat. Cheese adds more fat and calcium. Other fillings like beans or vegetables also boost the fiber and nutrients.
Cooking Method
How the taquitos are prepared also impacts their calorie counts. 7-Eleven taquitos are either baked or fried. Frying adds more fat and calories from the oil. Baked taquitos may have slightly fewer calories if less oil is used.
Sauces and Toppings
Any additional sauces or toppings on the taquitos or served alongside can pile on more calories:
– Sour cream – 30 calories per tablespoon
– Guacamole – 15 calories per tablespoon
– Salsa – 5-15 calories per tablespoon
– Cheese sauce – 20-50 calories per tablespoon
Nutritional Value of 7-Eleven Taquitos
When looking at the nutritional value of 7-Eleven taquitos, here are some key points:
– High in calories – Each taquito ranges from 210-230 calories, which is 10-15% of a standard 2,000 calorie diet. The calorie count is on the higher side for a single snack item.
– Lots of fat – The chicken and steak fillings combined with cheese and frying or baking means the taquitos are high in total fat. Over 50% of the calories typically come from fat.
– Protein – The meat and cheese provide protein. Chicken, steak or beans add about 15-20g protein per taquito.
– Carbohydrates – The tortilla contains most of the carbs. A taquito has around 20-30g net carbs.
– Vitamins and minerals – You’ll get small amounts of calcium, iron and vitamin C. But taquitos are not a significant source of vitamins and nutrients.
So in terms of nutrition, 7-Eleven taquitos are a high calorie, high fat snack food. While they do provide some protein, they lack significant nutritional value from vitamins or minerals.
Health Impact of 7-Eleven Taquitos
Here is a look at how 7-Eleven taquitos may impact your health:
Weight Gain
At over 200 calories each, consuming multiple taquitos in one sitting could easily cause someone to overeat in terms of calories. Eating an excessive amount of calories regularly can lead to weight gain over time. The high fat content also contributes to more calories.
Increased Cholesterol
The high amounts of fat and saturated fat in the cheese, meats and frying oil can increase LDL (bad) cholesterol levels. Too much LDL cholesterol puts you at risk for heart disease.
Blood Sugar Spikes
While the carb count per taquito isn’t extremely high, the refined carbs from the flour tortilla can spike blood sugar. This effect could be more pronounced for people with diabetes or pre-diabetes.
Nutritional Deficiencies
Relying too heavily on taquitos and other convenience foods high in fat and carbs but low in nutrients can lead to vitamin and mineral deficiencies over time. It’s important to balance taquitos with more nutritious whole foods.
Increased Cancer Risk
Some studies link eating excessive amounts of fried foods or processed meats with increased cancer risk. Moderating taquito intake and varying your diet may help reduce this association.
Tips for Enjoying 7-Eleven Taquitos in Moderation
Here are some tips to keep in mind to enjoy your 7-Eleven taquito in moderation as part of an overall healthy diet:
– Stick to 1 taquito as a snack instead of 2 or more. This controls portion sizes.
– Balance it out by adding some veggies like a side salad without heavy dressing or toppings.
– Skip the extra sauces and toppings like sour cream, cheese sauce or guacamole to limit additional calories.
– Accompany it with a zero-calorie beverage like water or unsweetened tea instead of a high-calorie soda.
– Don’t make it a daily meal. Consume taquitos in moderation and opt for healthier proteins, grains and produce most of the time.
– Check the serving size before purchasing multiple taquitos. The nutrition facts are based on one taquito.
– Select baked taquitos over fried when possible to limit excess oil and fat.
– Pair your taquito with physical activity to help burn off the extra calories.
Healthier Snack Alternatives to 7-Eleven Taquitos
If you’re looking for some healthier snack options instead of taquitos, here are some ideas:
Fresh Fruit
Fruits like apples, bananas, grapes or oranges make convenient, nutritious snacks full of fiber, vitamins and minerals without excess calories.
Veggies and Hummus
Carrot sticks, celery sticks, sliced bell peppers or broccoli with hummus provide filling fiber, nutrients and protein.
Greek Yogurt
Plain Greek yogurt is a great source of protein and calcium. Top it with fresh berries or a small amount of granola for crunch.
Trail Mix
Make your own homemade trail mix from unsalted nuts, whole grain cereal and dried fruit for fiber and healthy fats.
Protein Bar
Look for a bar with at least 10g protein, around 200 calories, and limited sugar for an on-the-go snack.
Cottage Cheese
Low-fat cottage cheese gives you sustained energy from the protein, and you can add in fruit for more nutrients.
Hard Boiled Egg
A hard boiled egg provides protein to help you stay full and satisfied.
Conclusion
7-Eleven taquitos can make a tasty convenient snack when you’re short on time. However, with 210-230 calories and upwards of 12g of fat each, eating too many may lead to excessive calorie intake if you aren’t careful. Limit yourself to one taquito at a time, avoid extra toppings and pair it with healthier choices throughout the day. Or consider lighter snack options using fresh produce, yogurt, eggs or nuts instead. Being mindful of portions, ingredients and frequency is key to enjoying 7-Eleven taquitos without overdoing it on calories.
