Tacos are a tasty and convenient food that can be a healthy part of your diet. Refried bean tacos in particular provide a good source of plant-based protein and fiber. However, the calorie content of a refried bean taco can vary widely depending on the ingredients and preparation methods used.
Quick Answer
On average, a small refried bean taco contains around 150-200 calories. However, this can range from as low as 100 calories for a veggie taco made with minimal fillings, to over 300 calories for a loaded taco made with fried shells, cheese, sour cream, etc.
Factors That Affect Refried Bean Taco Calories
There are several factors that contribute to the calorie content of a refried bean taco:
Taco Shell
- Soft corn tortilla (50 calories per small tortilla)
- Crispy fried taco shell (90+ calories per shell)
- Hard taco shell (35-50 calories per shell)
The type of taco shell used makes a big difference in calories. A soft corn tortilla will be lowest in calories, while a fried taco shell will add significantly more.
Fillings
- Refried beans (100 calories per 1/2 cup)
- Lettuce (5 calories per 1/2 cup shredded)
- Tomatoes (10 calories per 1/4 cup diced)
- Onion (15 calories per 1/4 cup diced)
- Cheese (100 calories per 1/4 cup shredded)
- Sour cream (30 calories per tablespoon)
- Guacamole (50 calories per 2 tablespoons)
Using generous portions of higher calorie ingredients like cheese, sour cream, and guacamole can significantly increase the calorie count. Sticking to mostly vegetables helps keep calories down.
Cooking Method
- Pan-fried in oil adds around 50 extra calories
- Deep-fried can add 150+ calories
- Grilled or baked does not add significant calories
Frying the taco shell, especially deep-frying, leads to it absorbing a lot more oil and becoming higher in calories. Grilling or baking avoids this issue.
Portion Size
- Snack size = 1 small taco
- Small meal = 2-3 tacos
- Large meal = 4+ tacos
The more tacos you eat, the more calories you will consume. Stick to 1-2 for a light meal.
Nutrition Facts for an Average Refried Bean Taco
Here are the nutrition facts for a typical refried bean taco, made with the following ingredients:
- 1 small (6 inch) soft corn tortilla (50 calories)
- 1/2 cup refried beans (100 calories)
- 2 tablespoons shredded lettuce (1 calorie)
- 2 tablespoons shredded cheddar cheese (50 calories)
- 1 tablespoon salsa (5 calories)
Total Calories: 206
| Nutrient | Amount |
|---|---|
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 10 mg |
| Sodium | 330 mg |
| Total Carbohydrates | 24 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Protein | 8 g |
Macronutrient Percentages
Here is the macronutrient breakdown for the sample refried bean taco:
- Carbohydrates: 46% of calories
- Protein: 15% of calories
- Fat: 39% of calories
As you can see, nearly half the calories come from fat due to the cheese and oil used for frying the shell. The taco provides a good amount of protein from the beans.
Ways to Reduce Calories in a Refried Bean Taco
Here are some tips for cutting calories and making your refried bean taco healthier:
Use a soft corn tortilla
A 6-inch soft corn tortilla contains around 50 calories, compared to 90+ for a fried taco shell.
Limit cheese and sour cream
Cut back to 1 tablespoon of cheese and nix the sour cream altogether. This saves you 80+ calories.
Load up on veggies
Fill your taco with lettuce, tomatoes, onions, salsa, and other veggies to add nutrition without calories.
Avoid frying
Grill or bake the tortillas instead of frying to eliminate excess oil and calories.
Watch your portions
Stick to 1 regular sized taco or 2 mini tacos for a light, 300 calorie meal.
Use lean ground turkey
Sub in lean ground turkey or a veggie crumble instead of beef to slash saturated fat.
Highest Calorie Refried Bean Taco Options
Certain ingredients and cooking methods can make your refried bean taco much higher in calories:
- Deep-fried taco shell: 150+ calories
- Beef instead of beans: Adds 50+ calories
- Cheese, sour cream, guacamole: 50+ calories each
- Large taco or multiple tacos: 300+ calories
A deep-fried crispy taco stacked with beef, cheese, sour cream, and guac can end up containing over 500 calories!
Lowest Calorie Refried Bean Taco Options
On the flip side, you can make a refried bean taco with under 200 calories by doing the following:
- Soft corn tortilla: 50 calories
- Refried beans: 100 calories
- Lettuce, tomatoes, onions, salsa: ~20 calories
- No cheese or sour cream
- Grilled instead of fried
Using a single soft taco filled with veggies and beans without cheese or frying makes a very light, veggie-packed taco under 200 calories.
Conclusion
In summary, refried bean tacos can range from 100 to over 500 calories depending on the ingredients used. An average bean taco comes in around 200 calories, but you can lower the calories by using soft tortillas, piling on veggies, and avoiding fatty extras like cheese and sour cream. Sticking to just one regular taco or two mini tacos is a great way to keep your meal light while still enjoying the tasty Tex-Mex flavor.