Are Tacos Healthy? Ingredients, Calories, and Serving Sizes

Tacos are a delicious traditional meal from Mexico that’s now popular around the world. You can prepare them in many different ways with an assortment of ingredients. However you enjoy tacos, you might be wondering whether they’re actually good for you.

The answer is yes — tacos can be healthy, but it all depends on the ingredients. This article examines the nutrition of tacos and includes some tips for making sure your tacos pack in lots of nutrients and avoid some common ingredients that aren’t as beneficial for your body.

Tacos are quick and easy-

Not only are tacos delicious, but they’re also convenient and affordable. They’re often easy to find at restaurants when you’re on the go, and they’re also easy to make yourself at home.

With the right ingredients, tacos can also be part of a fresh, filling, and nutritious meal. The individual ingredients that make up a taco are what ultimately determine how healthy it is.

Veggies and fruits make tacos nutrient dense-

Toppings like lettuce, tomatoes, and onions are a staple on tacos. They add flavor, texture, and color.

Nutrient-dense veggies like these are also one of the main reasons why tacos can be nutritious and part of a healthy diet.

Fruits and veggies are packed with healthy nutrients, including (1Trusted Source):

• vitamins
• minerals
• fiber
• beneficial plant compounds, such as polyphenols and antioxidants

What’s more, studies have linked consuming plant-based diets rich in vegetables, fruits, and whole grains with a lower risk of several major chronic diseases, including cancer, heart disease, and diabetes (2Trusted Source, 3Trusted Source, 4Trusted Source).

A few of the most popular veggie toppings for tacos are:

• cilantro
• lettuce
• cabbage
• onions
• peppers
• tomatoes
• tomatillos
• corn
• potatoes
• radishes
• mushrooms
• black or pinto beans

Some fruits also make tasty and nutritious taco toppings:

• avocado
• black olives
• lime juice
• mango
• pineapple
• peaches

Tacos are packed with protein-

Protein is an essential macronutrient your body needs to build bone, muscle, and skin, among other uses. In the United States, tacos are one of the top sources of protein and calories that people ages 18–64 consume regularly (5Trusted Source, 6Trusted Source).

Most tacos, including vegetarian versions, provide about 6–13 grams of protein each. The average sedentary adult needs at least 46–56 grams of protein per day, though the exact amount varies from person to person depending on their age, sex, activity level, overall health, and other factors (7Trusted Source).

However, when it comes to protein, not all types are created equal. The type of protein in a taco will influence its calorie count and nutritional value.

How to Make Basic Tacos?

This Instructable will teach you how to make really basic and easy to make tacos. I will teach you how to cook tacos with minced beef and any other vegetables that you would like to include on the dish. In these simple steps I will describe: how to prepare the meat, how to prepare the vegetables and any useful tips and how to put these in the taco shells.

For 4 servings, you will need: •  8 taco shells

                                            •  500 g (17 oz) minced beef

                                            •  4 tomatoes

                                            •  1 onion

                                            •  any type of shredded cheese

                                            •  salt

                                            •  pepper

Optional: •  500 g (17 oz) chicken

              •  3 garlic cloves  

              •  150 g (5 oz) kidney beans 

              •  1 red paprika

              •  2 shredded lettuce leaves

              •  150 g (5 oz) corn

              •  1 avocado

              •  100 g (3 1/2 oz) salsa sauce

You can also add any other sauce or any kind of vegetables you would like on your tacos. Of course, you can also leave out any ingredients. For vegetarians, vegans or pescetarians it is recommended you replace the meats by adding other possible vegetables like lettuce, corn or avocado. You should simply experiment and just have fun with the preparation; try out tacos with the ingredients you'd like. Then, and only then, will you experience the true magic of tacos!

Step 1: Preparing the Meat

First, you will need to cook the minced beef or the chicken. Use a frying pan to cook the meat. You can use oil to cook this meat but there will be enough fat in the meat and you wouldn't want your tacos to be too greasy. Any ingredients, spices or finished sauces can be added to the pan to make a sauce with the meat. Try not to add too much of these or else the result will be too liquid and this will make the eating part more difficult. However, I recommend salsa, if you want to add any sauces to this meat. It is also recommended to season the meat with any spice at this stage. While cooking, please add some salt, pepper and add the garlic now.

Cook for approx. 8 to 10 minutes on the stove at maximum temperature. 

Step 2: Preparing the Vegetables

Next, cut all the vegetables after having washed them. You could cut them any way appropriate for the specific type of vegetable. Onions should be peeled and shredded, dice the tomatoes, shred the lettuce leaves cut the paprika in little strips, grind the garlic, and scrape the avocado if you are using these ingredients. Leave them in little bowls or any other appropriate container. Keep this ingredients separated until you put them in the prepared taco shell.

Tomatoes, onions and garlic can also already be added to the cooking meat. This will make the meat more sauce-like and keep your tacos from being too dry. But don't add all the vegetables and spices to the meat. Tacos that consist of one giant sauce in a taco shell is not as good.

Step 3: Preparing the Taco Shells

You will now need to prepare the taco shells. This step is not very important and can be ignored. The best way of preparing the shells is to lay them apart from each other on a sheet pan and heating them up in an oven or a microwave. I recommend to heat them for a duration of about  2 to 5 minutes. However, if you want crispy and more firm tacos do follow step.

Step 4: Putting It All Together

Next, carefully put the meat into the taco shells while this meat is still hot. Now lay the vegetables onto this meat in the taco shell and add sauces over this. As this meat is warm and the vegetables relatively cool, grating the cheese now will half-melt it. There is no specific order for the vegetables but I recommend to first add the onions and the tomatoes as this will blend the best with the beef. Vegetables like lettuce and beans should be placed last on the taco.