Tacos are a popular Mexican food that have become a staple in many cuisines around the world. A typical hard shell taco consists of a fried corn tortilla shaped into a U-shaped shell, filled with seasoned ground beef or other fillings, topped with lettuce, tomato, cheese, and other garnishes.
Calories in Hard Shell Tacos
The number of calories in hard shell tacos can vary depending on the size of the taco, type of fillings used, and any additional toppings or ingredients added. Here is a breakdown of the typical calorie count for a standard hard shell taco:
| Taco Ingredient | Calories |
|---|---|
| Hard taco shell (1 oz) | 70 |
| Ground beef (1 oz) | 60 |
| Shredded lettuce (1 oz) | 5 |
| Diced tomato (1 oz) | 5 |
| Shredded cheddar cheese (1 oz) | 115 |
As you can see, a single hard shell taco made with 1 ounce each of the standard fillings and toppings contains approximately 255 calories. So for 3 regular sized hard shell tacos, the total calories would be around 3 * 255 = 765 calories.
Factors Affecting Taco Calorie Count
There are a few factors that can alter the calorie content of hard shell tacos:
Taco Size
The overall size and thickness of the taco shell can change the calorie count. Larger taco shells that hold more fillings will have more calories than smaller, thinner shells. Street taco-sized shells with less fillings will have fewer calories than standard sized or jumbo tacos.
Fillings
The type of taco filling also impacts the calorie total. Instead of ground beef, tacos can be filled with lower calorie proteins like grilled chicken or fish, or vegetarian proteins like beans or tofu. Using reduced fat cheese or skipping cheese altogether also cuts calories.
Additional Toppings
Loading up tacos with lots of high-calorie toppings like avocado, sour cream, jalapenos, guacamole or bacon bits will increase the calories per taco. Going easy on the additional toppings or using lower calorie options can help keep calories in check.
Cooking Methods
How the taco fillings are cooked and prepared can also affect calorie content. Filling like ground beef or chicken tend to have fewer calories when grilled instead of fried. Using lean cuts of meat or draining excess fat after cooking reduces calories as well.
3 Ways to Make Lower Calorie Hard Shell Tacos
Here are a few simple tips for reducing the calories in hard shell tacos:
1. Use Street Taco Sized Shells
The smaller street taco shells that are around 4-5 inches wide can hold less filling and fewer toppings, lowering the calories per taco. Street tacos are typically only around 200 calories each compared to 250-300 for a standard taco.
2. Load Up On Veggies
Piling on the shredded lettuce, diced tomatoes, salsa and other fresh veggies boosts nutrition while adding minimal calories. Prioritizing the low calorie toppings helps displace some of the higher calorie fillings and cheeses.
3. Go Easy on Fatty Fillings and Toppings
Choosing lower fat taco fillings like pulled chicken over higher fat ground beef reduces calories. And limiting extra toppings like cheese, sour cream, and guacamole that are high in saturated fat also helps cut unnecessary calories.
Nutrition Benefits of Tacos
While tacos can be high in calories, especially beef tacos, they can also provide some important nutrients:
- Protein – Fillings like beef, chicken, fish, beans, lentils and tofu supply lean protein.
- Fiber – Beans, lentils and veggies boost fiber content.
- Vitamin C – Fresh tomatoes, peppers and salsa provide vitamin C.
- Iron – Beef and beans supply iron.
- Calcium – Cheese adds calcium.
When made with lean fillings and lots of fresh veggies, tacos can be a nutritious part of a balanced diet. Moderating portions and toppings is key to keeping calories under control.
Conclusion
A typical hard shell taco contains around 255 calories. So 3 average sized hard shell tacos would contain about 765 calories total. However, the calorie count can vary depending on ingredients and preparation methods. Choosing street taco sized shells, lean fillings, and loading up on low calorie toppings can reduce the calories in hard shell tacos. While tacos can be high in calories, they also supply important nutrients when made with healthy ingredients.