The Mexican Pizza from Taco Bell has been a popular menu item for years, but many people wonder if it can be part of a healthy diet. With its layers of tortillas, beans, beef, tomatoes, and melted cheese, the Mexican Pizza packs a lot of calories and fat. However, with some modifications and careful portion control, the Mexican Pizza can be a reasonably healthy fast food option.
Nutrition Facts
According to Taco Bell’s website, one Mexican Pizza contains the following nutrients:
| Nutrient | Amount |
|---|---|
| Calories | 770 |
| Total Fat | 37g |
| Saturated Fat | 18g |
| Trans Fat | 1.5g |
| Cholesterol | 105mg |
| Sodium | 1680mg |
| Total Carbohydrates | 71g |
| Dietary Fiber | 12g |
| Sugars | 3g |
| Protein | 34g |
As we can see, one Mexican Pizza contains a whopping 770 calories, which is about 40% of the recommended daily calorie intake for most adults. It is also high in total fat, saturated fat, sodium, and cholesterol. The amount of protein and fiber is decent, but overall the nutritional value is quite poor.
Calories
The 770 calories in one Mexican Pizza is very high for a single menu item. For comparison, here are the calories in some other Taco Bell menu items:
- Soft taco – 170 calories
- Crunchy taco – 170 calories
- Bean burrito – 370 calories
- Beefy 5 layer burrito – 450 calories
- Chicken quesadilla – 510 calories
As you can see, most standard Taco Bell items range from 170 to 510 calories. So at 770 calories, the Mexican Pizza really packs a caloric punch.
To put the Mexican Pizza calories into perspective, here are some guidelines for daily calorie intake:
- Sedentary women: 2000 calories
- Moderately active women: 2400 calories
- Sedentary men: 2400 calories
- Moderately active men: 2800 calories
One Mexican Pizza provides around 35-40% of the daily recommended calories for most adults. Consuming such a high-calorie item in one sitting is certainly not ideal for weight management.
Fat Content
In addition to the high calorie count, the Mexican Pizza is very high in fat, containing 37g total fat. The recommended daily limit for fat intake is around 44g-77g for most adults.
So the 37g of fat in one Mexican Pizza supplies about half of your daily fat intake! It is also concerning that 18g comes from saturated fat, which exceeds the recommended daily limit of 16g for most people.
The American Heart Association recommends limiting saturated fat intake in order to reduce risk of heart disease. The Mexican Pizza’s very high saturated fat content is certainly a nutritional downside.
Sodium Content
With 1680mg of sodium, the Mexican Pizza also contains dangerously high levels of sodium for one meal. The Dietary Guidelines for Americans recommends limiting sodium intake to 2300mg per day.
Since the Mexican Pizza has 1680mg in just one item, consuming it would use up 73% of your daily sodium limit. The high sodium content increases risk of high blood pressure and related health issues.
Protein and Fiber
On a positive note, the Mexican Pizza does contain 34g of protein, which is quite high for a single meal. The beef, beans, and cheese provide a substantial protein boost.
It also supplies 12g of dietary fiber, about half of the recommended daily fiber intake. The fiber comes from the tortillas and beans.
So if you are looking to increase protein and fiber intake, the Mexican Pizza can assist with those goals. However, there are much healthier ways to obtain these nutrients that don’t involve so many calories, fat, and sodium.
How to Make the Mexican Pizza Healthier
While the standard Mexican Pizza from Taco Bell is very high in calories, fat, and sodium, there are some simple ways to modify it to be healthier:
- Ask for fewer tortillas – The double layer of tortillas adds a lot of refined carbs and calories. Ask for just one tortilla to cut the carbs in half.
- Replace beef with beans – Substitute some or all of the ground beef for refried beans to reduce fat and sodium while adding fiber.
- Skip the sour cream – The sour cream adds unnecessary saturated fat and calories. Order your pizza without it.
- Go easy on cheese – Request less cheese or no extra cheese to trim fat and calories.
- Add veggies – Top your pizza with tomatoes, lettuce, onions or other veggies to add nutrients and fiber.
- Use fire sauce – Add spicy fire sauce for flavor instead of high-sodium creamy sauces.
- Eat half – Only eat half the pizza and wrap up the rest for leftovers. This cuts calories, fat, carbs, and sodium in half.
Using some of these tips can definitely make the Mexican Pizza more diet-friendly. For example, ordering it with half the tortillas, extra beans instead of beef, no sour cream or extra cheese, and extra veggies could potentially cut the calories almost in half.
Healthier Menu Swaps
If you want to steer clear of the hefty Mexican Pizza altogether, Taco Bell has plenty of lighter options that can help you meet your health goals. Here are some tasty and nutritious menu swaps to consider:
Under 500 Calories
- Chicken soft taco – 180 calories
- Shredded chicken soft taco – 200 calories
- Shredded chicken mini quesadilla – 210 calories
- Chicken cantina power bowl – 500 calories
- Vegetable fresco soft taco – 170 calories
Lower Carb Options
- Chicken soft taco lettuce wrap – 100 calories
- Crunchy taco lettuce wrap – 80 calories
- Chicken cantina power bowl – 45g carbs
- Steak cantina power bowl – 37g carbs
More Protein
- Chicken soft taco – 13g protein
- Steak quesarito – 31g protein
- Chicken cantina power bowl – 27g protein
- Double steak grilled cheese burrito – 42g protein
More Fiber
- Bean burrito – 13g fiber
- Black bean and rice burrito – 17g fiber
- Black bean cantina power bowl – 16g fiber
- Bean and rice burrito fresco – 15g fiber
As you can see, Taco Bell has a range of lower calorie, lower carb, high protein, and high fiber menu options. Choosing some of these alternatives can help minimize the negative nutritional impact of the high-fat Mexican Pizza.
Portion Control
Practicing portion control is an important overall strategy when choosing any menu items at Taco Bell. Even their lower calorie options can add up fast if you eat multiple servings.
Here are some tips to keep portions in check:
- Order small or medium sizes instead of large
- Share items or combos with a friend
- Order a side salad instead of rice
- Ask for extra lettuce or veggies to fill up on
- Skip chips, desserts, and sugary drinks
- Only eat until satisfied, not overly full
- Take leftovers home instead of overeating in one sitting
Using these methods, you can enjoy modest portions of less healthy items like the Mexican Pizza while still maintaining nutrition goals. Moderation and balance is key.
Nutritious Sides
Choosing healthy side dishes and drinks to accompany the Mexican Pizza can also help balance your meal. Here are some nutritious options:
Sides
- Black beans
- Pinto beans
- Rice
- lettuce
- Fiesta veggies
- Guacamole
Drinks
- Water
- Unsweetened iced tea
- Low-fat milk
Focusing on plant-based sides like beans, veggies, rice, and guacamole boosts your fiber and nutrient intake. Choosing lower calorie beverages instead of soda or sweet tea also limits excess sugar and calories.
The Best Days to Indulge
While the Mexican Pizza may not be the most nutritious choice for daily eating, it can occasionally fit into an overall healthy lifestyle. Here are some good days for going ahead and enjoying it guilt-free:
- Special occasions like birthdays or celebrations
- Days when you have exercised more intensely than usual
- Times when you need a comfort food or craving fix
- As a weekend treat or cheat meal
Saving the Mexican Pizza for events, active days, or controlled indulgences can let you enjoy the tastes you love while still meeting your health goals. Moderation and mindful choosing is key.
The Bottom Line
Is a Mexican Pizza from Taco Bell healthy? Unfortunately, the standard version is very high in calories, fat, saturated fat, and sodium. However, with some simple modifications like fewer tortillas, more beans, and less cheese and sour cream, it can be a more diet-friendly option.
Practicing portion control, choosing healthier sides, and indulging mindfully on occasion can also help minimize the negative impact. While the Mexican Pizza will never be a low-calorie health food, a few adjustments and proper portioning can at least make it less of a heavy splurge.
So if you have an occasional craving, go ahead and enjoy a Mexican Pizza…just opt for some simple tweaks to lighten it up a bit!