Tacos are a popular menu item at many Mexican fast food restaurants like Taco Bell. With so many taco options to choose from, consumers often wonder about the calorie content of menu items like the soft Supreme taco.
In this comprehensive guide, we will provide a detailed breakdown of the calorie and nutritional information in a Taco Bell soft Supreme taco. We will look at the ingredients, size, and preparation methods to determine an accurate calorie estimate. We will also compare the soft Supreme taco to other Taco Bell tacos and typical fast food tacos. Read on to learn everything you need to know about the calorie content of Taco Bell’s popular soft Supreme taco.
Calories in a Taco Bell Soft Supreme Taco
According to the Taco Bell website nutrition information, a standard soft Supreme taco contains:
- Calories: 170
- Total fat: 7g
- Saturated fat: 2.5g
- Trans fat: 0g
- Cholesterol: 15mg
- Sodium: 380mg
- Total carbs: 19g
- Dietary fiber: 2g
- Sugars: 1g
- Protein: 6g
So a Taco Bell soft Supreme taco contains 170 calories per taco. This calorie count is for the standard taco with no customizations or modifications.
Taco Bell Soft Supreme Taco Ingredients
To understand what makes up the 170 calories in a soft Supreme taco, we need to look at the ingredients that go into making this taco:
- Soft flour tortilla – The standard 6-inch flour tortilla contributes around 150 calories to the taco.
- Seasoned beef – The seasoned taco meat adds about 50 calories.
- Lettuce – The shredded iceberg lettuce provides negligible calories.
- Cheese – A three-cheese blend adds around 50 calories.
- Diced tomatoes – The tomatoes contribute around 10 calories.
- Reduced-fat sour cream – A couple tablespoons of light sour cream adds 25 calories.
When you add up the calories from these main ingredients, it brings you to a total of around 170 calories per soft Supreme taco.
Taco Bell Soft Supreme Taco Size
In addition to ingredients, the size of the soft Supreme taco also impacts its calorie content:
- The standard taco is made with a 6-inch flour tortilla.
- The tortilla contributes the majority of calories at around 150 calories.
- A smaller 4-inch taco would have closer to 100 calories.
- The seasoned beef is around 1.5 ounces per taco.
- Cheese and sour cream portions are regulated for consistency.
The 6-inch tortilla is the baseline size for Taco Bell tacos. Choosing a larger tortilla size like the 10-inch tortilla would increase the calories closer to 300 per taco.
Taco Bell Soft Supreme Taco Preparation
Understanding how Taco Bell prepares and assembles the soft Supreme taco also provides insight into its calorie content:
- The tortillas are warmed on the flattop grill.
- Seasoned beef is portioned to around 1.5 ounces and heated.
- Lettuce, cheese, tomatoes, and sour cream are added cold.
- No oil, butter, or other fats are used in assembly.
- The tacos are assembled to order, not pre-made.
Taco Bell uses portion control and does not add extra oils, fats, or calories during the cooking or assembly process. This helps keep the calorie count lower compared to tacos made with added fats.
Comparison to Other Taco Bell Tacos
To put the soft Supreme taco’s 170 calories into perspective, let’s compare it to some other Taco Bell taco options:
| Taco | Calories |
|---|---|
| Crunchy Taco | 170 |
| Soft Taco | 150 |
| Soft Supreme Taco | 170 |
| Doritos Locos Taco | 170 |
| Chicken Soft Taco | 200 |
The soft Supreme taco has the same 170 calories as the classic crunchy taco and Doritos Locos taco. The soft taco is slightly lower in calories at 150 since it lacks the full Supreme toppings. And the chicken soft taco contains more calories at 200 per taco.
More Comparisons
Comparing the soft Supreme taco to some other Taco Bell items also shows it is on the lower end for calorie content:
- Chicken Quesadilla: 520 calories
- Beefy 5 Layer Burrito: 510 calories
- Crunchwrap Supreme: 530 calories
- Cheesy Gordita Crunch: 310 calories
Items like quesadillas, burritos, and Crunchwrap contain significantly more calories, ranging from 300-500+ calories each. So at only 170 calories, the soft Supreme taco is one of the lower calorie options at Taco Bell.
Comparison to Typical Fast Food Tacos
We can also compare the Taco Bell soft Supreme taco to tacos from other major fast food chains:
| Restaurant | Taco | Calories |
|---|---|---|
| Taco Bell | Soft Supreme Taco | 170 |
| Del Taco | Soft Taco | 100 |
| Taco John’s | Original Soft Taco | 210 |
| Taco Cabana | Chicken Fajita Taco | 300 |
The soft Supreme taco contains more calories than Del Taco’s basic soft taco at 100 calories but less than the 210 calories in Taco John’s original soft taco. And it is significantly lower than specialty tacos like Taco Cabana’s Chicken Fajita taco at 300 calories.
More Fast Food Comparisons
Some other comparisons to fast food tacos:<
- Jack in the Box: 180 calories (2 tacos)
- El Pollo Loco: 170 calories (1 taco)
- Qdoba: 210 calories (1 taco)
- Chipotle: 300-500+ calories (1 taco)
Again, at 170 calories the Taco Bell soft Supreme taco is on the lower end of the calorie range for fast food tacos. Many comparable single tacos range from 170-300+ calories at other major chains.
Variables That Increase Calories
There are certain variables that can increase the calorie count of a Taco Bell soft Supreme taco:
- Larger taco size – 10″ tortilla adds 100+ calories
- Extra beef – Double beef adds 50+ calories
- Extra cheese – Adds around 50 calories
- Guacamole – Avocado is around 50 calories
- Chipotle or spicy sauce – Adds around 20 calories
- Deep fried shell – Crunchy taco shell adds 60 calories
Customizing with extra ingredients, larger tortilla size, or making it a crunchy taco rather than soft taco will all increase the calorie count. A customized soft Supreme taco could end up closer to 300-400 calories.
Healthiest Ways to Order
If you want to drop some calories from the soft Supreme taco, there are some healthy ordering tips:
- Stick to the standard 6-inch soft taco
- Hold the sour cream
- Get it “fresco style” (pico instead of cheese)
- Add extra lettuce and tomatoes
Using the regular 6-inch tortilla, removing sour cream, getting it fresco-style, and loading up on veggies can bring the calories down to around 120-130 per taco.
Nutritional Pros and Cons
Looking beyond just calories, here are some of the pros and cons for the nutritional value of a soft Supreme taco:
Pros:
- High in protein from the seasoned beef
- Contains fiber from the flour tortilla
- Provides calcium from cheese
- Offers some vitamins from lettuce and tomatoes
Cons:
- High in sodium from the beef, cheese, and tortilla
- Lacks nutrient density without many veggies
- Does not offer whole grains from processed tortilla
- Minimal healthy fats present
While the taco provides protein, calcium, and fiber, it is also high in sodium, low in vitamins, and lacks healthier whole grain carbohydrates.
Healthier Taco Alternatives
For a healthier taco choice, consider the following alternatives:
- Grilled chicken or steak tacos
- Vegetarian tacos with beans
- Fish or shrimp tacos
- Tacos on corn tortillas
- Tacos with extra veggies
Choosing lean proteins, vegetables, and whole grain tortillas can boost the nutritional value of tacos. Building your own tacos at home also allows control over ingredients.
Conclusion
A Taco Bell soft Supreme taco contains approximately 170 calories per taco. This calorie count comes from the flour tortilla, seasoned beef, cheese, lettuce, tomatoes, and reduced-fat sour cream that make up the ingredients. It compares closely with other standard fast food tacos. There are ways to reduce the calorie content by choosing healthier ingredients and customizations when ordering.
Overall, while the soft Supreme taco is moderately low in calories for fast food, it could be higher in nutritional value. Choosing leaner proteins, extra vegetables, and whole grain options can transform Taco Bell’s signature taco into a healthier meal.
