Taco Salad Nutrition Facts

Calories, fat, protein, and carbohydrate values for Taco Salad.


There are 870 calories in Taco Salad.


Nutrition Facts
Taco Salad
Serving Size:


salad in tortilla bowl (553 grams)

Amount Per Serving
Calories from Fat 422
Calories 870

% Daily Value*

Total Fat 47 grams

Saturated Fat 16 grams

Trans Fat 1 grams
Polyunsaturated Fat 7.4 grams
Monounsaturated Fat 18 grams

Cholesterol 99 milligrams

Sodium 2135 milligrams

Potassium 1520 milligrams

Total Carbohydrates 78 grams

Dietary Fiber 19 grams

Sugars 5.4 grams
Protein 39 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Prepared Meats, Poultry & Seafood > Cooked Meat (Perishable)

How long would it take to burn off 870 KCal?
Walking (3mph) 234 minutes
Running (6mph) 84 minutes
Bicycling (10mph) 121 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Taco Salad is a popular dish that combines the flavors and textures of a traditional taco with the freshness of a salad. It’s a versatile and customizable meal that can be enjoyed as a hearty lunch or a satisfying dinner option. In this expert article, we will explore the features, benefits, and drawbacks of taco salad and why it has become a popular choice for food lovers.
Features of Taco Salad

1. Flavorful ingredients

Taco salad typically consists of a delicious mix of ingredients that contribute to its distinct flavor. It starts with a base of crisp lettuce that provides freshness and crunch. The salad is then topped with seasoned meat, such as ground beef or chicken, which adds a savory and satisfying flavor. Additional ingredients such as tomatoes, cheddar cheese, sour cream, guacamole and salsa enhance the flavor profile and create a harmonious blend of flavors.

2. Versatile preparation

One of the appealing aspects of Taco Salad is its versatility in preparation. It can be served in a variety of ways, such as in a tortilla bowl or on a plate. The choice of protein can also be tailored to individual preferences, allowing for options such as grilled chicken, shrimp, or even vegetarian alternatives such as beans or tofu. This flexibility makes Taco Salad suitable for a wide range of dietary needs and preferences.
Benefits of Taco Salad

1. Nutritional Value

Taco salad provides a balance of essential nutrients, making it a relatively nutritious meal option. It contains a good amount of protein, about 39 grams per serving, which is beneficial for muscle repair and growth. The presence of vegetables such as lettuce and tomatoes contributes to the fiber content, which aids in digestion and promotes a feeling of fullness. In addition, Taco Salad can be a source of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron, depending on the specific ingredients used.

2. Satisfying and filling

With its combination of protein, fiber, and texture, Taco Salad can be a satisfying and filling meal. The protein helps to keep hunger at bay, while the fiber-rich vegetables and the inclusion of healthy fats from ingredients like avocado and cheese provide satiety. This can be especially beneficial for those looking for a satisfying meal that can help control cravings and prevent overeating.
Disadvantages of Taco Salad

1. Caloric content

One aspect to consider when enjoying taco salad is its caloric content. A typical serving of Taco Salad can contain approximately 870 calories, which may be higher than some individuals’ daily caloric needs. It is important to pay attention to portion sizes and the specific ingredients used to manage caloric intake. Choosing leaner protein options, moderating the amount of cheese and sour cream, and opting for lighter dressings can help reduce overall calories.

2. Sodium content

Another consideration is the sodium content of taco salad. Due to the use of seasoned meats, dressings, and other condiments, taco salad can be relatively high in sodium. Individuals with high blood pressure or who are trying to reduce their sodium intake may want to choose low-sodium ingredients or make homemade dressings and condiments to help control sodium levels.


Taco salad offers a delightful fusion of flavors and textures, combining the best elements of a taco and a salad. With its customizable nature and nutrient-rich ingredients, it can be a satisfying and nutritious meal option. However, it’s important to be aware of calorie and sodium content and make appropriate choices based on individual dietary needs. By incorporating a variety of fresh ingredients and making conscious choices about portion sizes, Taco Salad can be enjoyed as a delicious and healthy addition to a balanced diet.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered professional dietary advice. It is recommended that you consult with a qualified healthcare professional or registered dietitian for personalized dietary advice.

Questions and Answers

Can taco salad be a healthy meal option?
Yes, taco salad can be a healthy meal option. It contains a good amount of protein, fiber, and essential nutrients from ingredients like lettuce, tomatoes, and lean meats. By choosing lean protein sources, incorporating a variety of vegetables, and being mindful of portion sizes, taco salad can be part of a balanced and nutritious diet.
Can I make taco salad suitable for vegetarians or vegans?
Absolutely! Taco salad can be easily customized to suit vegetarian or vegan diets. Instead of using meat, you can substitute it with plant-based protein sources like beans, tofu, or tempeh. Opt for dairy-free alternatives for cheese and sour cream, and load up on fresh veggies and flavorful toppings like guacamole and salsa to create a delicious vegetarian or vegan taco salad.
How can I reduce the calorie content of taco salad?
To reduce the calorie content of taco salad, there are a few steps you can take. First, choose lean protein options like grilled chicken or turkey instead of fatty meats. Use smaller amounts of high-calorie toppings like cheese, sour cream, and dressings. Increase the proportion of vegetables and opt for lighter dressings or homemade alternatives with reduced fat and calories. Being mindful of portion sizes can also help manage the overall calorie intake.
Are there any gluten-free options for taco salad?
Yes, there are gluten-free options for taco salad. Instead of using a tortilla bowl made from wheat flour, you can opt for alternatives like corn tortilla bowls or lettuce wraps. Additionally, ensure that the seasonings, dressings, and other condiments used in the salad are gluten-free. Always read product labels or consider making your own dressings and seasonings to control the ingredients and ensure they are gluten-free.
Can taco salad be a part of a weight loss plan?
Taco salad can be incorporated into a weight loss plan with some modifications. Consider using lean protein sources, reducing high-calorie toppings, and increasing the amount of vegetables. Be mindful of portion sizes and track your overall caloric intake to make sure it is in line with your weight loss goals. It’s also important to incorporate regular physical activity and maintain a balanced and varied diet to support weight loss efforts.