Are steak tacos good for you?

Steak tacos are a popular dish that can be found on many Mexican restaurant menus. They typically consist of sliced steak, onions, cilantro, and other taco fillings wrapped inside a soft corn or flour tortilla. But are steak tacos actually a healthy meal choice? There are some pros and cons to consider when determining if steak tacos are good for you.

The nutritional value of steak tacos

To understand if steak tacos are nutritious, we need to look at the nutritional makeup of the individual ingredients. A typical steak taco is made up of the following:

• Steak – Beef is a good source of protein, iron, zinc, and B vitamins. Lean cuts of steak have less saturated fat than other meats.
• Tortilla – Corn tortillas are low in fat and calories. Flour tortillas are higher in calories and carbohydrates.
• Onions – Onions provide fiber, vitamin C, folate, and antioxidant compounds.
• Cilantro – Cilantro offers a variety of antioxidants and phytonutrients that may help reduce inflammation.
• Limes – Limes provide vitamin C and antioxidants.
• Salsa – Most salsas include tomatoes, onions, peppers, cilantro and spices. All these ingredients deliver key vitamins, minerals and antioxidants.

Overall, when made with healthy ingredients like lean steak, fresh produce, and corn tortillas, steak tacos can provide protein, vitamins, minerals, antioxidants, and fiber. These nutrients are essential for health and help reduce disease risk when consumed as part of a balanced diet.

Potential benefits of steak tacos

Here are some of the top potential benefits of eating steak tacos in moderation:

• Protein for muscle growth and repair – The steak provides a good source of high-quality protein, which helps build and maintain muscle mass.
• Iron for healthy blood – The steak supplies heme iron, the most easily absorbed type of iron, which transports oxygen in the blood.
• Disease-fighting antioxidants – Ingredients like onions, cilantro, limes, and salsa contain antioxidants that can help reduce inflammation and lower disease risk.
• Vitamin C for immunity – The salsa, limes, and onions in steak tacos provide vitamin C, which supports immune function.
• Fiber for healthy digestion – Fiber from corn tortillas and salsa ingredients can promote good digestion and gut health.

Overall, steak tacos made with nutrient-dense ingredients contain many vitamins, minerals, antioxidants and nutrients that offer important health benefits.

Potential downsides of steak tacos

While steak tacos can be nutritious, there are also some potential downsides to keep in mind:

• High in sodium – Store bought tortillas, salsa, and seasonings can make tacos very high in sodium, which may increase blood pressure.
• High in saturated fat – Fattier cuts of steak and flour tortillas boost the saturated fat content, which should be limited.
• May lack nutrients – Tacos with just steak, tortillas, and limited veggies lack the full range of vitamins, minerals and antioxidants.
• Typically high in calories – Steak tacos from a restaurant often provide over 500-1000 calories per serving.

To make your tacos healthier, opt for corn over flour tortillas, choose lean steak cuts, load up on veggie toppings, and watch your portion sizes. This can help reduce the sodium, saturated fat, and calorie content.

How to make steak tacos healthier

There are several easy ways to tweak traditional steak tacos to make them better for you without sacrificing flavor:

• Use lean cuts of steak like sirloin or flank steak, and trim off any excess fat before cooking.
• Choose whole grain corn tortillas instead of flour tortillas to reduce calories and increase fiber.
• Load up your taco with plenty of fresh vegetables like shredded lettuce, diced tomatoes, sliced avocado, and chopped onions.
• Make your own fresh tomato salsa using tomatillos, tomatoes, onion, cilantro, and lime instead of jarred salsa high in sodium.
• Boost the nutrition with toppings like sliced radishes, quinoa, or mashed black beans.
• Use Greek yogurt instead of sour cream for a protein and nutrient boost.
• Flavor with fresh lime instead of salt and hot sauce to reduce sodium content.
• Stick to a single taco rather than multiple to control portions and calories.

Making these simple substitutions and additions can transform steak tacos into a lighter, healthier, and more nutrient-packed meal.

Healthy steak taco recipe

Here is a recipe for healthy grilled steak tacos with fresh lime salsa:

Ingredients

• 1 lb flank or sirloin steak
• 1 lime, juiced and zested
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 8 small corn tortillas
• 1 cup shredded romaine lettuce
• 1/2 cup diced tomato
• 1/4 cup diced onion
• 1 avocado, sliced
• Chopped cilantro for garnish

For the salsa:

• 2 tomatillos, diced
• 1 tomato, diced
• 1/4 cup diced onion
• 1 garlic clove, minced
• 1 jalapeno, seeded and minced
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt to taste
• Chopped cilantro

Instructions

1. Make the salsa: Combine all ingredients in a bowl and mix well. Set aside.
2. Prepare the steak: In a bowl, combine steak with lime juice and zest, olive oil, chili powder, cumin, paprika, and salt/pepper. Let marinate 15 mins.
3. Heat grill or grill pan to high heat. Grill steak 8-10 mins per side until cooked to desired doneness. Let rest 5 mins then slice into strips.
4. Warm the tortillas: Place tortillas on grill for 30 seconds per side until warmed through.
5. Assemble the tacos: Fill warmed tortillas with steak strips, lettuce, tomato, onion, avocado, salsa, and cilantro.
6. Serve immediately and enjoy!

This flavorful take on steak tacos provides a good balance of lean protein, fresh vegetables, healthy fats, and complex carbs. The fresh lime salsa adds lots of flavor without extra calories, sodium, or fat. Pair your tacos with a side salad or rice and beans for a complete nutrient-packed meal.

The bottom line

Steak tacos can be a nutritious meal when made with lean steak, fresh ingredients, and healthy preparation methods. The steak provides protein, iron, and zinc, while ingredients like onions, limes, avocado, and cilantro add vitamins, minerals, antioxidants, and fiber. However, flour tortillas, fatty steak cuts, excessive salt and calories can make steak tacos less healthy overall.

Choosing corn over flour tortillas, using lean steak, loading up on fresh veggies, and avoiding excess sodium can help make steak tacos a good component of a balanced diet. Enjoying steak tacos in moderation along with other wholesome foods can allow you to reap the nutritional benefits of this tasty dish.