Quick Answer
A Mexican bean and cheese taco can range from around 150 to 300 calories depending on the size and ingredients. A small taco made with a 6-inch corn tortilla, 1/4 cup refried beans, and 1 ounce of grated cheddar cheese will have about 150 calories. Large tacos made with flour tortillas, beans, cheese, lettuce, tomatoes, salsa, and sour cream can have 300 calories or more. The calories come mostly from the carbohydrates in the tortilla and beans along with the fat in the cheese. Choosing healthier fillings like pinto or black beans, using just a sprinkling of cheese, and sticking with corn tortillas can help keep the calories down in a bean and cheese taco.
Calories in Different Taco Components
The main factors that determine the calories in a Mexican bean and cheese taco are:
- Tortilla – A 6-inch corn tortilla has around 50 calories while a 6-inch flour tortilla can have 150 calories or more.
- Beans – 1/4 cup of refried beans, black beans, or pinto beans has around 100 calories.
- Cheese – 1 ounce of cheddar, queso fresco, or Mexican cheese blend has about 110 calories.
- Salsa – 2 tablespoons of salsa adds around 10-15 calories.
- Sour cream – 2 tablespoons of sour cream has around 60 calories.
- Lettuce & tomatoes – These add minimal calories, around 5-10 calories total.
So a small taco made with just a corn tortilla, beans, and cheese would have around 150 calories. Tacos made with flour tortillas, extra cheese, sour cream, and other additions would be higher in calories.
Here is a table comparing the calories for different taco components:
| Taco Ingredient | Calories |
|---|---|
| 6-inch corn tortilla | 50 |
| 6-inch flour tortilla | 150 |
| 1/4 cup refried beans | 100 |
| 1 ounce cheddar cheese | 110 |
| 2 Tbsp salsa | 10-15 |
| 2 Tbsp sour cream | 60 |
| Lettuce & tomatoes | 5-10 |
Calories in Different Size Bean and Cheese Tacos
The size of the tortilla and amount of fillings determines the total calories in a bean and cheese taco. Here are estimates for different size tacos:
- Small (6-inch) corn tortilla taco – Made with 1 corn tortilla (50 calories), 1/4 cup beans (100 calories), and 1 ounce cheese (110 calories). Total = About 150 calories.
- Medium (8-inch) flour tortilla taco – Made with 1 medium flour tortilla (200 calories), 1/3 cup beans (130 calories), 1.5 ounces cheese (165 calories), lettuce, tomatoes, salsa. Total = About 300 calories.
- Large (10-inch) flour tortilla taco – Made with 1 large flour tortilla (300 calories), 1/2 cup beans (200 calories), 2 ounces cheese (220 calories), lettuce, tomatoes, salsa, sour cream. Total = Over 500 calories.
As shown, sticking to a small corn tortilla taco with minimal fillings will provide the lowest calorie option at around 150 calories. The larger the tortilla and more generous the toppings, the more calories the taco will contain.
Ways to Reduce Calories in a Bean and Cheese Taco
Here are some tips for lightening up a bean and cheese taco:
- Use a 6-inch corn tortilla instead of a large flour tortilla.
- Choose black beans or pinto beans instead of higher calorie refried beans.
- Limit the amount of cheese to 1 ounce or less.
- Use queso fresco or Mexican cheese blend instead of regular cheddar.
- Go easy on extras like sour cream, guacamole, and heavy salsa.
- Add lots of fresh vegetables like lettuce, tomatoes, onions, and peppers.
- Use Greek yogurt instead of sour cream.
- Skip the chips and enjoy the taco on its own.
Following these tips can help reduce the calories in a bean and cheese taco to 200 calories or less. Portion size is also key – be mindful not to overload the taco with excessive fillings.
Nutritional Benefits
Despite their potential high calorie count, bean and cheese tacos can also provide important nutritional benefits:
- Protein – Beans and cheese provide protein to help build muscle.
- Fiber – Beans are an excellent source of dietary fiber for digestive and heart health.
- Iron – Beans contain iron to prevent anemia and boost energy levels.
- Calcium – Cheese contributes calcium for strong bones and teeth.
- Vitamins – Ingredients like tomatoes and lettuce add vitamin C, vitamin K, and B vitamins.
- Antioxidants – Beans contain beneficial antioxidants that can reduce inflammation.
So while they can be high in calories, bean and cheese tacos also provide important nutrients. Eating them in moderation as part of an overall healthy diet can allow you to enjoy their great taste and nutrition. Just focus on controlling portion sizes and ingredients to keep calories in check.
High Protein Options
If you are looking to get more protein from your bean and cheese taco while controlling calories, here are some high protein fillings to consider:
- Lean ground turkey or grass-fed beef
- Shredded chicken breast
- Chopped shrimp
- Extra beans
- Greek yogurt
- Cottage cheese
- Crumbled queso fresco
- Chopped hard-boiled egg
- Diced avocado
Choosing one or more of these lower calorie protein options can help boost the nutrition in a bean and cheese taco. You can also top your taco with fresh cilantro, jalapenos, radish slices, and a squeeze of lime juice to add flavor without adding many calories.
Vegetarian and Vegan Options
For vegetarian or vegan bean and cheese tacos, here are some tips:
- Use vegetarian refried beans, black beans or pinto beans.
- Substitute dairy cheese with vegan cheese made from cashews, coconut, almonds, or soy.
- Add grilled or roasted vegetables like mushrooms, bell peppers, zucchini, or eggplant.
- Top with fresh pico de gallo, guacamole, or roasted corn salsa.
- Garnish with cilantro, diced onion, sliced radishes or jalapenos.
- Use a lettuce leaf instead of a tortilla for a taco salad.
- Sprinkle with pumpkin seeds, chopped walnuts, or sunflower seeds.
With a variety of meatless proteins, dairy-free cheeses, and unlimited vegetable options, vegetarian and vegan bean and cheese tacos can be just as flavorful and satisfying as traditional versions. Just focus on getting a balanced mix of protein, fiber, and healthy fats.
Low Carb Options
To make bean and cheese tacos lower in carbs, here are some suggestions:
- Use lettuce leaves instead of tortillas.
- Choose low carb tortillas made from almond flour, coconut flour, or flaxseed.
- Limit beans to 1/4 cup per taco.
- Load up on non-starchy vegetables like lettuce, tomatoes, peppers, onions, and carrots.
- Use extra cheese for more fat and protein.
- Add avocado for healthy fat.
- Use full-fat Greek yogurt instead of beans.
- Add hot sauce or salsa for flavor without carbs.
Following a low carb diet doesn’t mean you have to give up tacos entirely. Just focus on limiting carb-heavy ingredients like beans and tortillas. Add in more low carb vegetables, cheese, avocado, and meats to make up for fewer beans and keep your taco nutritious and satisfying.
Conclusion
A Mexican bean and cheese taco can range widely in calories based on the size and ingredients used. Small corn tortilla tacos with minimal fillings provide under 150 calories, while large tacos with all the fixings can top 500 calories. There are many ways to adjust the ingredients to reduce calories, boost protein, accommodate vegetarian/vegan diets, or reduce carbs. Overall, bean and cheese tacos can be part of a healthy diet when consumed in moderation and made with fresh, nutritious whole food ingredients. Just focus on controlling portion sizes and what goes into your taco to keep calories and nutrition in check.