Is Taco Bell healthy? The healthiest items by the numbers
Taco Bell can be a healthy fast-food choice if you order from the small end of the menu. There is no "healthy menu" on the board, so we judge by Taco Bell's own nutrition facts — calories, protein and sodium. By that measure the healthiest Taco Bell items between 150 and 400 calories, ranked by protein per calorie, are:
- 5 Piece Crispy Chicken Nuggets: 320 calories, 26 g protein, 1,080 mg sodium — $4.99
- 3-Cheese Chicken Flatbread Melt: 320 calories, 20 g protein, 750 mg sodium — $2.49
- Cantina Chicken Soft Taco: 210 calories, 12 g protein, 530 mg sodium — $3.49
- Cantina Chicken Crispy Taco: 270 calories, 15 g protein, 520 mg sodium — $3.44
- Pintos N Cheese: 170 calories, 9 g protein, 680 mg sodium — $2.89
The weak spot is sodium: among these lighter items it runs from 70 to 1,160 mg, against the 2,300 mg daily limit in the US Dietary Guidelines. Healthy options with the most protein overall: high protein Taco Bell.
Cutting calories at Taco Bell
Two habits make the biggest difference to the calorie count. First, order "Fresco style": the cheese, sauces and sour cream are replaced with diced tomatoes. Second, skip the high-calorie extras — Nacho Fries add 350 calories and Chips and Nacho Cheese 220, while Black Beans add only 50. The heaviest items, such as Nachos BellGrande (730 calories) and the Grilled Cheese Burrito (690), are the ones to avoid.
Lower calorie versions of the favorites
- Crunchwrap Supreme (530 calories) → Chalupa Supreme (350).
- Cheesy Gordita Crunch (480) → two Crunchy Tacos (340).
- Beefy 5-Layer Burrito (490) → Bean Burrito (360).
- Regular Nacho Fries (350) → Black Beans and Rice (160).
A calorie-conscious meal can still be cheap: two Crunchy Tacos and Black Beans cost $6.27. Count your own order with the Taco Bell calorie calculator.
Low Calorie items with prices
| Menu item | In restaurant | Restaurant range | Calories |
|---|---|---|---|
| Black Beans | $2.29 | $1.69 – $3.79 | 50 |
| Black Beans and Rice | $2.49 | $1.79 – $3.50 | 160 |
| Crunchy Taco | $1.99 | $1.79 – $2.99 | 170 |
| Nacho Cheese Doritos Locos Taco | $2.99 | $2.89 – $3.99 | 170 |
| Pintos N Cheese | $2.89 | $1.79 – $3.59 | 170 |
| Cheesy Roll Up | $1.49 | $1.19 – $2.49 | 170 |
| Cinnamon Twists | $1.84 | $1.49 – $2.49 | 170 |
| Cinnabon Delights (2 pack) | $2.69 | $1.89 – $3.69 | 170 |
| Hash Brown | $1.99 | $1.79 – $2.59 | 170 |
| Soft Taco (beef) | $1.99 | $1.79 – $3.39 | 180 |
| Crunchy Taco Supreme | $2.99 | $2.79 – $3.99 | 190 |
| Nacho Cheese Doritos Locos Taco Supreme | $3.99 | $3.59 – $4.99 | 190 |
| Soft Taco Supreme (beef) | $2.99 | $2.79 – $3.99 | 200 |
| Cantina Chicken Soft Taco | $3.49 | $2.99 – $4.69 | 210 |
| Chips and Nacho Cheese Sauce | $2.99 | $2.49 – $3.99 | 220 |
| Spicy Potato Soft Taco | $1.49 | $1.29 – $2.89 | 240 |
| Cheesy Fiesta Potatoes | $2.99 | $2.29 – $2.99 | 240 |
| Cantina Chicken Crispy Taco | $3.44 | $2.99 – $4.69 | 270 |
| Mini Taco Salad | $2.49 | $2.49 – $3.39 | 280 |
| Crispy Chicken Crunchwrap Slider | $2.99 | $2.49 – $3.49 | 320 |
| 5 Piece Crispy Chicken Nuggets | $4.99 | $4.49 – $5.99 | 320 |
| 3-Cheese Chicken Flatbread Melt | $2.49 | $2.29 – $3.69 | 320 |
| Black Bean Chalupa Supreme | $5.59 | $3.69 – $6.99 | 340 |
| Cheesy Toasted Breakfast Burrito (potato) | $1.99 | $1.49 – $2.59 | 340 |
| Chalupa Supreme (beef) | $5.94 | $3.29 – $7.39 | 350 |
| Avocado Ranch Chicken Stacker | $2.99 | $2.99 – $3.69 | 350 |
| Nacho Fries | $2.94 | $2.39 – $3.89 | 350 |
| Cheesy Toasted Breakfast Burrito (bacon) | $1.99 | $1.59 – $2.69 | 350 |
| Cheesy Toasted Breakfast Burrito (sausage) | $1.99 | $1.49 – $2.69 | 350 |
| Bean Burrito | $2.44 | $1.89 – $4.09 | 360 |
| Chips and Nacho Supreme Dip | $2.49 | $2.49 – $3.39 | 360 |
| Burrito Supreme (beef) | $6.24 | $4.99 – $8.29 | 390 |
| Cheesy Bean and Rice Burrito | $1.59 | $1.39 – $3.39 | 400 |
Nutrition
| Item | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Black Beans | 50 | 3 g | 2 g | 7 g | 140 mg |
| Black Beans and Rice | 160 | 4 g | 4 g | 25 g | 370 mg |
| Crunchy Taco | 170 | 7 g | 9 g | 13 g | 310 mg |
| Nacho Cheese Doritos Locos Taco | 170 | 7 g | 10 g | 13 g | 370 mg |
| Pintos N Cheese | 170 | 9 g | 6 g | 19 g | 680 mg |
| Cheesy Roll Up | 170 | 8 g | 8 g | 18 g | 420 mg |
| Cinnamon Twists | 170 | 2 g | 6 g | 27 g | 150 mg |
| Cinnabon Delights (2 pack) | 170 | 2 g | 11 g | 15 g | 70 mg |
| Hash Brown | 170 | 2 g | 11 g | 14 g | 330 mg |
| Soft Taco (beef) | 180 | 9 g | 8 g | 18 g | 500 mg |
| Crunchy Taco Supreme | 190 | 8 g | 10 g | 16 g | 320 mg |
| Nacho Cheese Doritos Locos Taco Supreme | 190 | 8 g | 11 g | 15 g | 380 mg |
| Soft Taco Supreme (beef) | 200 | 9 g | 9 g | 21 g | 520 mg |
| Cantina Chicken Soft Taco | 210 | 12 g | 10 g | 19 g | 530 mg |
| Chips and Nacho Cheese Sauce | 220 | 3 g | 13 g | 24 g | 280 mg |
| Spicy Potato Soft Taco | 240 | 5 g | 11 g | 28 g | 470 mg |
| Cheesy Fiesta Potatoes | 240 | 3 g | 12 g | 29 g | 520 mg |
| Cantina Chicken Crispy Taco | 270 | 15 g | 15 g | 19 g | 520 mg |
| Mini Taco Salad | 280 | 9 g | 15 g | 27 g | 490 mg |
| Crispy Chicken Crunchwrap Slider | 320 | 16 g | 13 g | 35 g | 860 mg |
| 5 Piece Crispy Chicken Nuggets | 320 | 26 g | 13 g | 25 g | 1080 mg |
| 3-Cheese Chicken Flatbread Melt | 320 | 20 g | 14 g | 30 g | 750 mg |
| Black Bean Chalupa Supreme | 340 | 10 g | 17 g | 36 g | 450 mg |
| Cheesy Toasted Breakfast Burrito (potato) | 340 | 9 g | 14 g | 44 g | 770 mg |
| Chalupa Supreme (beef) | 350 | 12 g | 20 g | 32 g | 570 mg |
Meals under 600 calories
A light main with a low-calorie side, sorted by protein so you still feel full. Add water, a zero-sugar drink, tea or black coffee.
| Meal | Calories | Protein | Price |
|---|---|---|---|
| 5 Piece Crispy Chicken Nuggets + Black Beans | 370 | 29 g | $7.28 |
| 3-Cheese Chicken Flatbread Melt + Black Beans | 370 | 23 g | $4.78 |
| Crispy Chicken Crunchwrap Slider + Black Beans | 370 | 19 g | $5.28 |
| Avocado Ranch Chicken Stacker + Black Beans | 400 | 19 g | $5.28 |
| Burrito Supreme (beef) + Black Beans | 440 | 19 g | $8.53 |
| Cantina Chicken Crispy Taco + Black Beans | 320 | 18 g | $5.73 |
| Cheesy Toasted Breakfast Burrito (bacon) + Black Beans | 400 | 16 g | $4.28 |
| Bean Burrito + Black Beans | 410 | 16 g | $4.73 |
Filter the whole menu
Need to avoid specific allergens or combine conditions (for example vegan and under 500 calories)? Use the interactive allergen & diet filter. Other guides: High Protein · Vegetarian · Gluten-Free.
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Frequently asked questions
Is Taco Bell healthy?
It can be. 33 menu items have 400 calories or less, and the classic tacos are among them. Taco Bell has no official healthy menu, so a healthy order comes down to small items, Fresco style and skipping cheese sauce and sour cream.
What is the healthiest thing at Taco Bell?
By protein per calorie, the 5 Piece Crispy Chicken Nuggets: 320 calories and 26 g of protein for $4.99. For the fewest calories, Black Beans (50 calories).
What is the lowest calorie item at Taco Bell?
Black Beans (50 calories). Among tacos, the Crunchy Taco and the Doritos Locos Taco have 170 calories each.
What is a low calorie meal at Taco Bell?
Two Crunchy Tacos and Black Beans come to about 390 calories. Of the big four specialties, the Chalupa Supreme (350) is the lightest.
Does Fresco style lower calories?
Yes. It removes cheese, sauces and sour cream and adds diced tomatoes, so most items lose a good share of their calories and fat. Our figures are for the standard recipe.
How many calories are in a Crunchwrap Supreme?
530 calories, against 350 in a Chalupa Supreme and 170 in a Crunchy Taco.
What is the lowest calorie breakfast at Taco Bell?
The Hash Brown (170 calories), then the Cheesy Toasted Breakfast Burrito (340 with potato).
Which Taco Bell burrito has the fewest calories?
The Bean Burrito, with 360 calories — the Burrito Supreme has 390.