How many calories in a Taco Bell soft shell taco Supreme?

A Taco Bell soft shell taco Supreme is a popular menu item that packs a lot of flavor into one convenient handheld taco. But with all those yummy ingredients layered into a crispy corn tortilla, many Taco Bell fans wonder just how many calories are in this tasty tex-mex treat.

Getting a handle on the calorie count of fast food menu items like the taco Supreme is important for anyone looking to make informed choices about their diet. Knowing the calorie content can help you balance out your daily caloric intake and make sure you don’t overdo it on high calorie items.

So how many calories are actually in a Taco Bell soft shell taco Supreme? Let’s take a detailed look at the nutrition facts and ingredients to get the full calorie breakdown.<

Overview of the Taco Bell Soft Shell Taco Supreme

The Taco Bell soft shell taco Supreme starts with a crispy fried corn tortilla shell. Inside you’ll find seasoned beef, shredded lettuce, diced tomatoes, shredded cheddar cheese, and reduced-fat sour cream.

Some Taco Bell locations also add in a couple slices of their proprietary nacho cheese sauce and supreme sauce for extra flavor. The ingredients can vary slightly depending on the location.

Here’s a quick rundown of what usually comes in a standard soft shell taco Supreme from Taco Bell:

– Soft fried corn tortilla shell
– Seasoned ground beef
– Shredded lettuce
– Diced tomatoes
– Shredded cheddar cheese
– Reduced-fat sour cream
– Nacho cheese sauce (some locations)
– Supreme sauce (some locations)

Combining all of these tasty ingredients makes the soft shell taco Supreme a crave-worthy blend of textures and southwestern flavors. Now let’s breakdown the calorie count of each component.

Calories in the Soft Shell and Beef

The foundation of the soft shell taco Supreme is the fried corn tortilla shell. A standard Taco Bell 6-inch tortilla shell contains approximately:

– 150 calories

The seasoned beef provides protein as well as the savory meaty flavor in every bite. A typical serving of Taco Bell beef contains about:

– 145 calories

So with just the shell and beef alone, you’re already looking at 295 calories before any of the other ingredients are added in.

Calories in Lettuce, Tomatoes, and Cheese

Being veggies, the shredded lettuce and diced tomato don’t add a significant amount of calories to the taco Supreme. Each contributes just around:

– 5 calories

The shredded cheddar cheese adds more calories and fat since cheese is high in these nutrients. A standard serving of cheddar cheese in the taco Supreme has roughly:

– 45 calories

Factoring in these ingredients brings the total calorie count up to 350 calories. Now let’s look at the final two ingredients.

Calories in Sour Cream and Sauce

To add a cool, creamy contrast to the other textures and flavors, Taco Bell soft shell tacos come with a dollop of reduced-fat sour cream. Each serving of sour cream contributes approximately:

– 20 calories

As mentioned earlier, some Taco Bell locations will also add a drizzle of nacho cheese sauce and supreme sauce to amp up the flavor even more. Each of these sauces contains around:

– 15 calories

When you factor in the sour cream and additional sauces, the total calories in a standard Taco Bell soft shell taco Supreme comes out to around 400 calories.

This is a moderate calorie count for a fast food taco considering all of the ingredients it contains. The exact total can vary slightly depending on the precise serving sizes of beef and cheese, as well as any additions like extra sauce.

Nutrition Facts for Taco Bell Soft Shell Taco Supreme

Now let’s take a look at the complete nutrition facts for a soft shell taco Supreme from Taco Bell:

Nutrition Facts Amount
Calories 400
Total Fat 18g
Saturated Fat 8g
Trans Fat 0g
Cholesterol 45mg
Sodium 840mg
Total Carbohydrates 41g
Dietary Fiber 2g
Sugar 2g
Protein 14g

As you can see, the taco Supreme packs nearly a full day’s worth of sodium at 840mg. The saturated fat and cholesterol levels are quite high as well.

But on the plus side, dietary fiber and sugar are low, and you get 14g of protein from the seasoned beef. So while not the most balanced meal, the taco Supreme does have some nutritional merit when consumed in moderation.

How the Taco Bell Soft Shell Taco Supreme Fits Into Your Daily Calorie Needs

To get a better sense of how 400 calories fits into your overall daily diet, let’s compare it to the recommended daily caloric intake for different groups:

– Average adult woman: 2000 calories per day
– Average adult man: 2500 calories per day

For the average woman, one Taco Bell soft shell taco Supreme represents 20% of the recommended total daily calories.

For the average man, a taco Supreme is 16% of the recommended daily calorie intake.

These percentages help put the 400 calorie count into perspective. Eating a taco Supreme could fit into a balanced diet containing other nutritious low calorie foods throughout the day.

Someone with a more restricted calorie goal, like 1500 calories per day, would need to account for the taco taking up a higher percentage of their daily intake.

Taco Supreme and Weight Loss Goals

For someone aiming to lose 1-2 pounds per week, daily calorie goals are often set at:

– 1200-1600 calories per day for women
– 1500-1800 calories per day for men

In this context, a 400 calorie taco Supreme would represent 25-30% of the total daily calories.

So while the occasional taco Supreme could fit into a weight loss diet, it would need to be balanced out with light meals and snacks for the rest of the day. Sticking to lower calorie menu choices from Taco Bell would also help minimize intake.

Ways to Make Your Taco Supreme Healthier

If you want to enjoy the tasty flavors of the Taco Bell taco Supreme while limiting the calories, fat, and sodium, there are a few tweaks you can make:

– Request fewer servings of cheese and sour cream
– Ask for lean grilled chicken instead of fatty beef
– Load up on lots of the shredded lettuce and tomato for filler
– Request light sauce drizzled on top instead of heavily-sauced meat
– Opt for mild or medium salsa for a flavor and nutrition boost
– Skip the fried tortilla shell and make it a fresco soft taco or taco salad
– Swap in black beans instead of beef to add fiber
– Drink water instead of a high calorie beverage like soda

Making combinations of these customizations can help turn the indulgent taco Supreme into a lighter, healthier meal.

Healthier Taco Bell Options

Beyond customizing their signature items, Taco Bell does offer some lower calorie, lower fat alternatives perfect for any health-conscious taco lovers.

Some smart options for reducing calories at Taco Bell include:

– Soft/crunchy chicken or steak Fresco style tacos
– Chicken or veggie Cantina power bowls
– Chicken or shrimp salad without heavy dressing
– Soft/crunchy tacos with beans instead of beef
– Chicken soft taco fresco style
– Bean burritos with light toppings

Focusing your order around these lighter choices can help satisfy your Taco Bell craving while preventing calorie overload.

Should You Eat a Taco Bell Soft Shell Taco Supreme Every Day?

While an occasional taco Supreme from Taco Bell can fit into a healthy lifestyle, eating one every single day would not be advisable.

If you averaged one 400 calorie taco Supreme per day, in a week you would consume 2800 extra calories, or an extra .8 pounds. In just one month, you could gain over 3 pounds!

Over time, the daily influx of saturated fat, sodium and calories would increase your risks for obesity, heart disease, diabetes, and other chronic illnesses.

Moderation is key when indulging in treats like the Taco Bell taco Supreme. Sticking to just once a week or a couple times per month will allow you to enjoy the flavors without sabotaging your health.

Pair your periodic taco splurges with plenty of fruits, veggies, whole grains, lean proteins and healthy fats throughout your week. This balanced approach helps ensure your diet provides the nutrients you need without going overboard on calories or sodium.


When consumed in moderation alongside an overall healthy diet, an occasional Taco Bell soft shell taco Supreme can be perfectly fine to enjoy. Just be mindful of the higher calorie, fat, and sodium content compared to other menu options.

Customizing your order with lighter ingredients or choosing lower calorie alternatives can allow you to indulge while still meeting your nutritional needs. Use the taco Supreme as a sometimes food treat rather than an everyday meal staple.

Making smart choices when you visit Taco Bell allows you to satisfy cravings without overdoing it on calories. By understanding the nutrition facts like the 400 calories in a standard taco Supreme, you can enjoy your tex-mex favorites while maintaining balance, variety and moderation in your diet.

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