The spicy potato taco has become a popular menu item at many fast food restaurants. With its crispy potato shell, spicy sauce, and veggie filling, it seems like it could be a healthier option compared to other tacos filled with ground beef and dripping with cheese and sour cream. But is ordering the spicy potato taco actually a nutritious choice? There are a few factors to consider when determining if this meatless menu item is good for you or still more of an indulgent treat.
Calories and macronutrients
At first glance, the spicy potato taco appears to be a lighter option given its veggie-centric ingredients. According to the nutrition information on fast food restaurant websites, a standard spicy potato taco contains around 220-270 calories. While not extremely low in calories, this is certainly less than the 300+ calories you would find in a beef or chicken taco dripping with cheese and sour cream.
In terms of macronutrients, the spicy potato taco is moderately balanced. A typical serving provides 10-15 grams of protein from the beans, potato, and sometimes cheese or Greek yogurt sauce. The carb content ranges from 30-40 grams coming mainly from the tortilla and potato. Lastly, there are 5-10 grams of fat depending on the amount of oil used for frying the shell and any cheese or sour cream toppings added.
So in terms of calories and macronutrients, the spicy potato taco is moderately healthy as long as you don’t load it up with extra toppings like cheese, guacamole, or creamy sauces. The veggie filling provides satiating fiber and plant-based protein while the tortilla gives you some carbohydrates for energy.
Vitamins and minerals
In addition to macronutrients, the vitamin and mineral content of the spicy potato taco can also indicate how nutritious it is. The potato provides vitamin C, B6, and potassium. The beans supply folate, iron, magnesium and zinc. The veggies like lettuce, tomato, onion, and salsa also contain beneficial vitamins A, C, and K.
Some downsides are that the flour tortilla is not whole grain, so it is not providing much fiber. Also any veggies are likely limited since you can only fit so much into a crunchy taco shell. Lastly, cheese and sour cream toppings would add calories and fat while not providing many nutrients.
Overall, while not a nutritional powerhouse, the spicy potato taco can help you meet daily needs for important vitamins and minerals from sources like potatoes, beans, and salsa. Just be mindful of any fatty toppings added.
Are vegetarian/vegan tacos always healthy?
Since the spicy potato taco is often marketed as a “vegetarian” option, it’s worth looking at whether meatless automatically means healthy when it comes to tacos and other foods. Not necessarily! Even without meat, tacos can still be made with high-calorie and high-fat ingredients like:
- Fried taco shells
- Cheese
- Sour cream
- Guacamole or creamy sauces
- Refried beans made with lard
So a vegetarian taco could certainly end up being high in calories, saturated fat, and sodium depending on the other ingredients used. On the flip side, there are very healthy ways to make over a taco without meat:
- Whole grain corn tortilla
- Black beans or lentils
- Fresh veggies like lettuce, tomato, onion, peppers
- Avocado
- Salsa
When evaluating any taco, vegetarian or not, it’s important to look at the whole package – the tortilla, beans, toppings, sauces, etc. Avoiding meat alone does not guarantee a healthy meal.
Fried potato shell
One of the signature features of the spicy potato taco is the crispy fried potato used in place of a tortilla. This shell gives fun texture and flavor. However, frying adds more calories and fat compared to a soft corn tortilla. Regularly eating fried foods like the potato taco shell can increase your risk for weight gain and associated health issues.
According to nutrition data, a fried potato taco shell adds 70-110 calories versus around 60 calories for a 6-inch soft corn tortilla. The potato shell also contains 3-4 grams of fat while the tortilla has under 1 gram.
So the crunchy fried potato shell is one of the less healthy aspects of the spicy potato taco. You can make a lower calorie and lower fat version at home by using a whole grain tortilla as the base instead.
Sodium content
Like many fast food menu items, the spicy potato taco can deliver a hefty dose of sodium, ranging from around 600-900 mg depending on the restaurant. The sauce is typically the biggest sodium source, along with any cheese and seasonings added to the potato shell and fillings.
Consuming too much sodium is linked to high blood pressure, heart disease, and stroke. The Dietary Guidelines for Americans recommend limiting sodium to under 2,300 mg per day.
So while not astronomically high in sodium, the spicy potato taco still contains around a quarter to a third of your daily recommended limit. Those with high blood pressure or other health conditions may want to be especially mindful of sodium and consider lower sodium modifications.
Are spicy potato tacos gluten-free?
For those following a gluten-free diet, you may wonder if you can enjoy spicy potato tacos worry-free. Unfortunately, traditional spicy potato tacos made with a flour tortilla shell do contain gluten.
However, you can easily modify them to make gluten-free spicy potato tacos at home. Simply swap the flour tortilla for a corn tortilla. Then for the crunchy potato shell, use thinly sliced potatoes that have been seasoned and baked or pan-fried instead of deep fried for a gluten-free alternative.
Many Mexican restaurants offer corn tortillas, so you could potentially order a spicy potato taco with gluten-free modifications. Just be sure to confirm the potato shell and other ingredients are prepared without cross-contamination.
Vegetarian and vegan considerations
Since the spicy potato taco is meatless, it appeals to vegetarians and sometimes vegans looking for convenient fast food options. However, there are a few things to keep in mind if following a strict vegetarian or vegan diet:
– The refried beans may contain lard or other animal fat. Request vegetarian beans.
– Cheese and Greek yogurt sauce contain dairy, so ask to omit if vegan.
– Some restaurants fry the potato shell in the same oil as meat, so ask if they use separate fryers.
– Check tortillas for lard. Opt for vegan-friendly corn over flour tortillas.
So while potentially not fully vegan or vegetarian by default, you can customize the spicy potato taco to fit your dietary needs. The veggie fillings and potato shell offer a nice meatless base.
Potential modifications for a healthier version
If you want to lighten up the spicy potato taco, consider these easy modifications:
– Replace fried potato shell with whole grain tortilla or lettuce wrap
– Skip cheese and sour cream or ask for extra veggies instead
– Choose salsa for added flavor over creamy sauces
– Load up on veggie fillings like lettuce, tomato, beans, etc.
– Request less oil and sodium in potato preparation
– Use just a sprinkle of shredded cheese vs. getting it smothered
– Ask for bean fillings to be prepared without lard/animal fat
– Choose a side salad instead of fries for a meal combo
With a few tweaks, you can make the convenient spicy potato taco healthier both at home and when dining out.
Healthier homemade spicy potato taco recipe
Rather than ordering the fast food version, consider making healthier homemade spicy potato tacos. That way you can control the ingredients and tailor them to your dietary needs.
Try this recipe:
Ingredients:
- 1 large baked potato, sliced into rounds
- 1 tablespoon olive oil
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- Pinch of cayenne pepper
- 3 whole wheat tortillas
- 1 15-ounce can black beans, rinsed and drained
- 1 cup shredded lettuce
- 1/2 cup salsa
- 3 tablespoons shredded cheese (optional)
Instructions:
- Preheat oven to 400°F. Toss potato slices with olive oil and spices. Bake 15 minutes until crisped.
- Assemble tortillas with potato slices, black beans, lettuce, salsa, and cheese if desired.
With crispy baked potato slices subbing in for deep fried shells, this healthier homemade version saves you calories, fat, and sodium without sacrificing flavor. Feel free to play around with your favorite taco fillings too.
Pros of ordering the spicy potato taco
Despite some potential drawbacks, there are also advantages to choosing the spicy potato taco when scanning a fast food menu:
- Vegetarian/vegan – Good for those avoiding meat
- Less calories than beef/chicken tacos
- Provides protein from beans/potato
- Potato gives you some fiber and nutrients
- Veggie fillings add vitamins and minerals
- Can be modified to make healthier
So when you’re craving the convenience of a drive-thru taco, going for the spicy potato version can be a better bet than meat-based options doused in cheese and sour cream. Just be mindful of sodium content and added toppings.
Cons of ordering the spicy potato taco
On the other hand, here are a few of the negatives to keep in mind about the spicy potato taco:
- High in sodium – around a quarter of daily limit
- Fried potato shell adds extra calories and fat
- Not enough veggies and fiber
- Cheese and sour cream toppings create unhealthy fat and calories
- May not be gluten-free or vegetarian/vegan by default
So while it seems like a lighter choice, customization is required to make the spicy potato taco truly healthy. The fried shell, sodium, and cheesy toppings can make it more of an indulgent treat.
The verdict
Overall, is the spicy potato taco healthy? The answer is – it depends! This meatless, plant-based option has the potential to be a nutritious choice packed with fiber, vitamins, and minerals. But the sodium content, fried shell, and fatty toppings like cheese and sour cream can also weigh it down.
Here are some key takeaways about the spicy potato taco:
- Moderate in calories compared to beef/chicken tacos
- Provides protein, carbs, and a little fiber
- Contains vitamins and minerals from potatoes, beans, veggies
- High sodium at 25-35% of daily value is a downside
- Fried potato shell adds unnecessary calories and fat
- Loaded with cheese, sour cream negates any health benefits
The spicy potato taco can be a smart choice if you opt for lighter toppings and sides. But healthier options exist for more balanced, nutrient-dense meals. With some simple modifications and thoughtful customizations, you can feel good about occasionally enjoying this convenient meatless menu item.
