A chicken chalupa from Taco Bell contains around 350 calories. The exact calorie count can vary depending on size and ingredients, but a standard chicken chalupa generally ranges from 320 to 380 calories.
What is a Chicken Chalupa?
A chicken chalupa is a popular menu item from the fast food chain Taco Bell. It consists of a fried flatbread shell in the shape of a boat, filled with seasoned chicken, lettuce, tomatoes, cheese, and avocado ranch sauce.
The chalupa shell is made from fried wheat flour and is crunchy and crispy. The seasoned chicken provides a savory and protein-rich filling. The vegetables and cheese add freshness and creaminess, while the avocado ranch sauce ties everything together with its cool and tangy flavor.
Compared to other Taco Bell menu items, the chicken chalupa is lower in calories and fat since it doesn’t contain any beef or heavy sauces. It makes for a lighter and fresher option at the popular Mexican-inspired fast food joint.
Nutrition Facts for a Chicken Chalupa
Here are the basic nutrition facts for a standard chicken chalupa from Taco Bell (made with seasoned chicken, lettuce, tomatoes, cheese, and avocado ranch sauce):
- Calories: 350
- Total Fat: 14g
- Saturated Fat: 5g
- Trans Fat: 0g
- Cholesterol: 45mg
- Sodium: 810mg
- Total Carbohydrates: 39g
- Dietary Fiber: 2g
- Sugars: 2g
- Protein: 19g
As you can see, a standard chicken chalupa contains around 350 calories, which is considered moderate for a single menu item from a fast food restaurant. The total fat, saturated fat, and sodium are also quite reasonable compared to other menu options.
The chalupa provides a good amount of protein from the chicken, along with carbohydrates from the shell. It also contains a small amount of fiber from the lettuce and tomatoes.
Factors Affecting Calorie Count
While a typical chicken chalupa contains around 350 calories, the exact number can vary depending on:
- Size – Chalupas come in different sizes like regular or large/supreme. The larger the chalupa, the more calories it will have.
- Ingredients – Added ingredients like guacamole, pico de gallo, or nacho cheese sauce will increase the calorie count.
- Shell – Substituting the regular wheat shell for a Doritos Locos taco shell adds extra calories from the flavored chips.
- Protein – Switching the chicken for steak or ground beef adds more fat and calories.
- Sauce – Opting for a higher-calorie sauce like chipotle or creamy jalapeno rather than avocado ranch will up the calorie content.
- Add-ons – Adding extras like rice, beans, or creamy sauces significantly increases the calories.
The preparation method can also impact the nutrition information. For example, getting the chalupa “fresco style” (replacing cheese and sour cream with pico) will reduce the calories.
Regular vs. Large/Supreme
Taco Bell offers the chicken chalupa in both a regular and large/supreme size. Here is a calorie comparison:
- Regular chicken chalupa: 320-380 calories
- Large/Supreme chicken chalupa: 400-460 calories
As you can see, upgrading to the large or supreme adds around 80 extra calories. The larger size has more chicken, a bigger shell, and additional toppings.
Ingredients
Adding extra ingredients will result in a higher calorie count. Here are some common add-ons and how many extra calories they contribute:
- Guacamole: 50-80 calories
- Pico de gallo: 10-15 calories
- Nacho cheese sauce: 60-80 calories
- Three cheese blend: 50-70 calories
- Jalapeños: 5-10 calories
- Onions: 5-10 calories
Going without cheese and sour cream in a “fresco style” chalupa will save around 100 calories.
Shell
Swapping in a Doritos Locos taco shell instead of the regular fried chalupa shell will add about 60 extra calories. Doritos shells get their flavor from corn chips, which pack a higher calorie punch than typical taco shells.
Protein
| Protein | Calories Added |
|---|---|
| Seasoned chicken | 0 extra calories |
| Steak | +30-50 calories |
| Ground beef | +40-60 calories |
Trading the chicken for steak or beef adds more saturated fat and calories. Stick with chicken or try a vegetarian option to keep the calorie count down.
Sauce
| Sauce | Calories Added |
|---|---|
| Avocado ranch | 0 extra calories |
| Chipotle sauce | +30-50 calories |
| Creamy jalapeno sauce | +40-60 calories |
| Nacho cheese sauce | +60-80 calories |
Creamy, cheesy sauces pack the most calories. Opting for lighter sauces like avocado ranch and salsa will keep the calorie count down.
Add-Ons
Adding extra ingredients like rice, beans, lettuce, pico de gallo, and tortilla chips will result in a higher calorie count. Here are some common extra add-ons and their calorie information:
- Rice: 200-250 calories per cup
- Refried beans: 100-150 calories per 1/2 cup
- Lettuce: 5-10 calories per 1/2 cup
- Pico de gallo: 10-15 calories per 1/4 cup
- Chips: 140-160 calories per serving
To keep your chalupa on the lighter side, minimize high-calorie extras like rice, beans, and chips. Load up on lower-cal veggies instead.
Healthiest Ways to Customize Your Chalupa
Here are some easy food swaps and customizations to make your chicken chalupa lighter and healthier:
- Go for a regular-sized chalupa.
- Stick to chicken or try a veggie option.
- Use avocado ranch or salsa for sauce.
- Say no to nacho cheese sauce.
- Add extra veggies like lettuce, tomatoes, and pico.
- Order it “fresco style” to skip cheese and sour cream.
- Avoid Doritos shells, which are higher in calories.
- Skip creamy sauces like chipotle or jalapeno.
- Hold the rice, beans, and tortilla chips.
Making these simple adjustments can save you 100 calories or more compared to higher-calorie customizations like adding nacho cheese sauce or getting a Doritos shell.
Low Calorie Taco Bell Options
If you love Taco Bell but want to watch your calorie intake, the chicken chalupa is a solid choice. Here are some other lower calorie options to consider:
| Item | Calories |
|---|---|
| Chicken soft taco “fresco style” | 150 |
| Black bean crunchwrap supreme fresco style | 250 |
| Chicken power bowl (no rice) | 340 |
| Chicken burrito (no rice) | 350 |
| Chicken chalupa | 350 |
Sticking to lighter options like soft tacos, bowls without rice, and chalupas will allow you to satisfy your Taco Bell craving while still watching your calorie intake.
High Calorie Taco Bell Menu Items
On the flip side, here are some of the highest calorie Taco Bell menu items that you may want to avoid if watching your calorie intake:
| Item | Calories |
|---|---|
| Cheesy gordita crunch | 510 |
| Nachos bellgrande | 760 |
| Quesarito | 770 |
| Crunchwrap supreme | 530 |
| Chalupa supreme | 450 |
| Mexican pizza | 670 |
Items with multiple ingredients like nachos, quesadillas, and crunchwraps typically have the highest calorie counts. Sticking to simpler items builds in portion control.
Conclusion
A standard chicken chalupa from Taco Bell contains about 350 calories, which is on the lower end for fast food meals. The exact amount can vary based on size and customizations. Going with a regular chalupa and limiting high-calorie add-ons is the healthiest option.
Other lower calorie Taco Bell choices include fresco style items, bowls without rice, and soft tacos. For the biggest calorie bombs, avoid loaded nachos, quesadillas, and mini meal deals with multiple items.
So next time you visit Taco Bell, you can feel good about ordering a chicken chalupa. Just stick to the lighter customizations and you can satisfy your craving without breaking your calorie budget!