How many calories in a soft shell ground beef taco?

Tacos are a popular Mexican dish that have become a staple food in many households. Soft shell tacos are made with soft corn or flour tortillas that are filled with seasoned ground beef, lettuce, cheese, and other favorite taco toppings. But how many calories are actually in one of these tasty tacos?

Table of Contents

The Main Ingredients in a Soft Shell Ground Beef Taco

To determine the calorie count, we need to look at the main ingredients that make up a soft shell ground beef taco:

Tortilla – The soft flour or corn tortilla used to hold the taco together. Flour tortillas range from about 150-180 calories each depending on size. Corn tortillas are around 50-90 calories each.

Ground Beef – Most taco recipes call for lean ground beef seasoned with taco seasoning. A typical serving is 2-3 oz uncooked ground beef, which contains around 200 calories.
Cheese – Shredded cheddar or Mexican style cheeses are commonly added. An ounce of shredded cheese is about 110 calories.
Lettuce – Shredded lettuce provides bulk and texture with minimal calories. About 5 calories per 1/2 cup shredded.

Salsa or pico de gallo – Chunky tomato salsa or pico adds flavor for around 10-20 calories per 2 tablespoon serving.
Sour cream – Optional for adding a creamy tang. 2 Tablespoons contains about 60 calories.

Calculating the Calorie Count

To estimate the total calories in a soft shell ground beef taco, we’ll need to make some assumptions about serving sizes to add up the calories for each ingredient:

1 (6-inch) Flour Tortilla – Approximately 150 calories
3 oz (uncooked weight) Ground Beef – Approximately 200 calories
2 Tbsp Shredded Cheddar Cheese – Approximately 90 calories

1/2 Cup Shredded Lettuce – Approximately 5 calories
2 Tbsp Salsa – Approximately 15 calories
2 Tbsp Sour Cream (optional) – Approximately 60 calories

Add up the calories for each of these estimated serving sizes and the total calories per soft shell ground beef taco is about 460 calories if sour cream is included or 400 calories without sour cream.

Calorie Range for Different Protein Options

The calorie count can vary slightly depending on the tortilla size and if you use leaner meats or plant-based proteins. Here is an overview of the calorie range for some common soft shell taco fillings:

Taco Filling	Calories
Ground Beef (3 oz uncooked)	200
Ground Turkey (3 oz)	160
Shredded Chicken (3 oz cooked)	120
Refried Beans (1/2 cup)	110
Veggie Crumbles (1/2 cup)	100

As you can see, using leaner ground turkey instead of higher fat ground beef reduces the calories by about 40. Substituting in plant-based proteins like beans or veggie crumbles cuts the calories by about 100 compared to beef.

Steps to Reduce Calories in Your Tacos

If you’re looking for ways to lighten up your taco night, here are some simple substitutions to reduce the calories in soft shell tacos:

Use corn instead of flour tortillas – Saves about 100 calories per taco
Opt for lean ground turkey instead of beef – Saves around 40 calories

Load up on lettuce and tomatoes – Adds volume with minimal calories
Use reduced fat cheese – Saves around 20 calories per ounce
Go easy on the sour cream – Skipping it eliminates 60 calories per taco

Try beans, veggie crumbles or chicken – Much lower in calories than beef
Use Greek yogurt instead of sour cream – Saves about 30 calories per tablespoon
Skip the extra salty chips and have a piece of fruit instead

With some simple substitutions, you can enjoy all the taste of tacos in a lighter, more calorie conscious way. Aim for corn tortillas, leaner meats, extra veggies, and watch your portions of cheese and sour cream. This can easily reduce the calories per taco by 100-200 while still being satisfying.

How Many Calories Should You Eat Per Day?

To maintain a healthy weight and meet nutritional needs, the average sedentary woman should consume around 1,800-2,000 calories per day, and sedentary men around 2,200-2,400 calories according to the Dietary Guidelines for Americans. However, calorie needs can vary significantly based on age, size, activity level and metabolic factors. Here is an overview of estimated calorie needs by age and gender:

Gender/Age	Sedentary Calorie Needs	Moderately Active
Women 19-30 years	1,800-2,000	2,000-2,200
Women 31-50 years	1,800	2,000-2,200
Men 19-30 years	2,400-2,600	2,600-2,800
Men 31-50 years	2,200-2,400	2,400-2,600

A single soft shell taco with beef contains between 400-500 calories, so it would account for about 20-25% of the average person’s daily calorie allowance. Eating a singular taco as part of a balanced diet is perfectly reasonable for most people. However, consuming multiple large, high calorie tacos in one sitting could easily put you over your calorie target for the day.

Healthy Taco Night Tips

Here are some tips to enjoy tacos as part of a healthy diet:

Stick to 1 regular sized taco or 2 street style “tiny” tacos per meal
Include lots of fresh veggies like lettuce, salsa, pico de gallo for added nutrition

Choose corn over flour tortillas to cut carbs and calories
Use lean protein fillings like shrimp, chicken breast or beans
Avoid fatty meats like chorizo, bacon or breaded/fried fillings

Limit high calorie add-ons like sour cream, guacamole, cheese
Opt for more flavor from spices instead of salt and saturated fat
Drink water instead of high calorie beverages like beer, soda or sweet tea

Have a side salad instead of chips to increase fiber and nutrients
Skip dessert or share a small portion of something light like fruit

Tacos can certainly be part of an overall healthy diet when you pay attention to portions and ingredients. Be mindful of excess calories from tortillas, fatty meats, creamy toppings and salty snacks that can make taco night less healthy.

Should You Eat Tacos When Trying to Lose Weight?

Tacos can be enjoyed even when following a weight loss diet, as long as you pay attention to the calorie content. Some tips for enjoying tacos on a diet include:

Opt for corn tortillas over flour to save calories
Stick to lean proteins like chicken, fish, or extra veggies

Load up on nutrition from lettuce, tomatoes, salsa, pico
Limit high-calorie additions like cheese, sour cream, guacamole
Avoid fried shells or meats which can add a lot of calories

Portion control is key – stick to just 1 taco
Skip fatty sides like chips, rice, beans to cut more calories
Stay hydrated by drinking water, unsweetened tea, or sparkling water

Have a side salad instead of chips for filler
Focus your calories on more nutritious foods

You can make tacos work into just about any healthy eating plan by controlling portions and making the right substitutions. One taco with lean protein, lots of veggies, and skip the fatty extras can keep you satisfied while still cutting calories.

Sample Taco Meal Plan for Weight Loss

Here is a sample single-serving taco meal plan that comes in under 500 calories:

2 soft corn tortillas (100 calories)
3 oz cooked shredded chicken breast (140 calories)

1/2 cup lettuce
1/4 cup diced tomatoes
2 Tbsp shredded reduced-fat Mexican cheese (50 calories)

1 Tbsp salsa
Side salad with 1 Tbsp light dressing (50 calories)
Water or unsweetened tea

This flavorful taco meal totals around 440 calories. Eating meals like this allows you to eat foods you love in moderation and still lose weight. Tacos can fit into any healthy eating plan with some simple substitutes and smart portions.

Low Carb Taco Options

For those limiting carbohydrates, tacos can still be an option when you ditch the tortilla. Here are some ideas for low carb taco recipes:

Taco bowls – Fill a bowl with lettuce instead of using a tortilla

Taco salads – Build a salad using taco-seasoned meat, cheese, guac & salsa
Stuffed peppers – Fill peppers with taco meat and toppings
Taco stuffed avocados – Scoop out an avocado and fill with all the fixings

Skip the starches and load your plate with lean protein, shredded lettuce, salsa, guacamole, cheese and any low carb veggies you enjoy. This allows you to get all the flavors of tacos in a low carb, and often lower calorie, meal by eliminating the tortilla.

Sample Low Carb Taco Bowl Meal

Try this easy taco bowl for under 500 calories and only 15g net carbs:

3 oz ground turkey cooked in taco seasoning

2 cups mixed greens
1/4 cup shredded cheddar cheese
2 Tbsp salsa

1 Tbsp guacamole
1 Tbsp full fat Greek yogurt
1 Tbsp chopped cilantro (optional)

You can create a satisfying low carb taco meal by skipping the carbs and focusing on lean protein, healthy fats, and nutrient-dense toppings!

Vegetarian and Vegan Taco Ideas

There are many ways to make meatless tacos with great flavor and nutrition:

Bean tacos – Spiced pinto or black beans make a fiber and protein packed taco filling. Add your favorite toppings.

Potato or sweet potato tacos – Roasted cubed potatoes make a hearty base. Season with cumin, chili powder, salsa, etc.
Tempeh tacos – Marinated and cooked tempeh crumbles are a tasty meat substitute. Add spice just like ground beef.
Veggie tacos – Load up on mushrooms, onions, peppers, spinach and seasoning. Grill veggies for extra flavor.

Tofu tacos – Marinated and fried tofu can stand in for meat. Add lots of seasoning and toppings.
Jackfruit tacos – Young green jackfruit takes on the shredded texture of meat. Season and cook well.

Get creative with different vegetables, beans, grains like quinoa or meat substitutes like tofu, seitan or jackfruit. The seasoning is what really makes veggie tacos sing.

Sample Vegan Taco Recipe

Try something like this flavorful 300 calorie vegan taco:

1 corn tortilla
1/2 cup seasoned black beans

1/4 cup sautéed peppers and onions
1/4 avocado, sliced
2 Tbsp shredded lettuce

1 Tbsp vegan cheese or cashew cream sauce
1 Tbsp salsa
1 lime wedge

Pile veggies, beans, and meat substitutes high on corn tortillas to make plant-based tacos with fewer calories than beef. Add rich flavor with avocados, salsa, spices and lime. Enjoy guilt-free taco night!

Conclusion

A regular soft shell taco with ground beef contains about 400-500 calories depending on toppings. There are many ways to cut calories by swapping corn for flour tortillas, choosing leaner proteins and loading up on vegetables. Portion control is key – stick to just 1 reasonably sized taco. Tacos can easily be part of a healthy diet and even a weight loss plan when you pick the right ingredients and watch your serving sizes. With some simple substitutions and smart meal planning, you can still enjoy all the flavors of tacos without the excess calories.