A chicken taco salad without the shell is a popular low-carb and gluten-free option for those looking to reduce calories and carbs. The exact calorie count will depend on the ingredients used, but a typical chicken taco salad contains between 300-500 calories without the shell. Let’s take a closer look at the calorie count of each ingredient that goes into a chicken taco salad.
Calories in chicken
The chicken is often one of the main sources of protein and calories in a chicken taco salad. A 3 ounce portion of cooked, boneless, skinless chicken breast contains approximately:
- 142 calories
- 3 grams fat
- 0 grams carbs
- 26 grams protein
So a typical taco salad with around 6 ounces of diced chicken breast would contain roughly 284 calories just from the chicken alone.
Calories in lettuce
Lettuce is one of the main ingredients in a taco salad, providing bulk and texture. One cup of shredded green leaf lettuce contains:
- 8 calories
- 0 grams fat
- 1 gram carbs
- 0 grams protein
A large taco salad may contain 2-3 cups of lettuce, adding only 16-24 calories.
Calories in tomatoes
Chopped tomatoes add freshness, flavor, vitamins and few calories. One medium tomato (123g) contains:
- 22 calories
- 0 grams fat
- 5 grams carbs
- 1 gram protein
A taco salad typically has around 1/2 cup of diced tomatoes, contributing 11 calories.
Calories in cheese
Cheese can significantly increase the calorie content of a taco salad. A 1 ounce (28g) serving of cheddar cheese contains:
- 115 calories
- 9 grams fat
- 1 gram carbs
- 7 grams protein
A taco salad may have 2 ounces of cheese, adding 230 calories. Reduced-fat cheese lowers the count to about 150 calories.
Calories in beans
Beans add fiber, protein and calories to a taco salad. A 1/2 cup serving of canned black beans (130g) contains:
- 114 calories
- 0.5 grams fat
- 20 grams carbs
- 7 grams protein
A taco salad may include up to 1 cup of beans, contributing around 228 calories.
Calories in salsa
Salsa can add lots of flavor for minimal calories. A 1/4 cup (65g) of mild salsa contains:
- 15 calories
- 0 grams fat
- 3 grams carbs
- 1 gram protein
The salsa calories are negligible compared to other ingredients.
Calories in sour cream
Sour cream is commonly added on top of taco salads. A 2 tablespoon (30g) serving contains:
- 52 calories
- 5 grams fat
- 1 gram carbs
- 0 grams protein
Just a couple tablespoons of sour cream can add over 100 calories to a taco salad.
Calories in tortilla chips
Crushed tortilla chips are usually added on top of a taco salad without a shell. A 1 ounce (28g) serving of tortilla chips contains approximately:
- 142 calories
- 8 grams fat
- 16 grams carbs
- 2 grams protein
It’s easy to add 200+ calories by topping a salad with tortilla chips.
Putting it all together
Based on standard ingredients and portions, a typical chicken taco salad without the shell may contain:
| Ingredient | Calories |
|---|---|
| Chicken – 6oz | 284 |
| Lettuce – 3 cups | 24 |
| Tomatoes – 1/2 cup | 11 |
| Cheese – 2oz | 230 |
| Beans – 1 cup | 228 |
| Salsa – 1/4 cup | 15 |
| Sour cream – 2 tbsp | 52 |
| Tortilla chips – 1oz | 142 |
| Total | 986 |
So in total, a chicken taco salad without the shell contains approximately 986 calories based on these standard portions. This falls within the typical range of 300-500 calories mentioned earlier.
Ways to reduce calories
There are several ways you can reduce the calorie count of a chicken taco salad:
- Use less cheese or switch to reduced-fat cheese
- Go easy on high-calorie toppings like tortilla chips and sour cream
- Use just egg whites instead of whole eggs in the salad dressing
- Substitute lower-calorie ingredients like cauliflower rice or zucchini noodles for higher-calorie ingredients
- Load up on non-starchy veggies like peppers, onions and cilantro
- Use Greek yogurt instead of sour cream
- Flavor with salsa, hot sauce, lemon juice instead of high-fat dressings
- Choose lower-calorie protein options like shrimp, beans or seitan
By making some of these simple tweaks, you can easily create a satisfying chicken taco salad with around 500 calories or less.
Other tips for low-calorie taco salad
Here are some other tips for reducing calories in a chicken taco salad:
- Use leaner cuts of chicken or trim any visible fat
- Grill, bake or broil chicken instead of frying
- Choose reduced sodium taco seasoning to limit added salt
- Rinse and drain beans to remove excess sodium and calories from canning liquid
- Use a light vinaigrette, lemon juice or vinegar instead of full-fat creamy dressings
- Avoid pre-made tortilla chips as they tend to be higher in fat and calories
- Make “chip” by cutting corn tortillas into wedges and baking until crispy
Nutritional benefits
Despite the calorie count, a chicken taco salad can still be quite nutritious. Some of the nutritional benefits include:
- Protein – From chicken, beans, cheese, Greek yogurt
- Fiber – From beans, veggies, tortilla chips
- Vitamin C – From tomatoes, salsa, peppers
- Vitamin A – From lettuce, tomatoes, salsa
- Calcium – From cheese, Greek yogurt
- Iron – From beans, chicken
- Potassium – From tomatoes, beans
So while keeping an eye on calories, you can still get plenty of important vitamins, minerals and nutrients from a well-rounded taco salad.
Conclusion
A chicken taco salad without the fried shell contains approximately 300-500 calories based on typical ingredients and portions. The main sources of calories come from chicken, beans, cheese and high-fat toppings like tortilla chips and sour cream. There are many simple ways to reduce the calories in a taco salad by decreasing high-calorie ingredients, increasing non-starchy vegetables and choosing healthier fat options. With some modifications, you can enjoy a satisfying taco salad with around 500 calories or less.
