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 talks about the health benefits of tacos and gives you some tips on how to make sure your tacos are full of healthy ingredients and don’t have any common ones that aren’t as good for you.
Not only are tacos delicious, but they’re also convenient and affordable. There are a lot of places to get them quickly when you’re out and about, and you can also make them 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.
Toppings like lettuce, tomatoes, and onions are a staple on tacos. They add flavor, texture, and color.
These vegetables are full of nutrients, which is another reason why tacos can be healthy and part of a healthy diet.
Also, studies have shown that plant-based diets high in fruits, vegetables, and whole grains are linked to a lower risk of many major chronic diseases, such as diabetes, heart disease, and cancer (2, 3, 4).
Protein is an essential macronutrient your body needs to build bone, muscle, and skin, among other uses.
People in the US ages 18 to 64 eat a lot of tacos, which makes them one of the best sources of protein and calories (5, 6)
The average adult who doesn’t do much needs at least 46–56 grams of protein every day. However, the exact amount needed depends on age, sex, level of activity, health, and other factors (7).
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.
Depending on the type of protein they have, here are some different types of tacos and how healthy they are overall.
Beef tacos usually have more calories, fat, and sometimes protein than seafood or vegetable tacos (8, 9).
Zinc, iron, selenium, vitamins B6 and B12, as well as other healthy micronutrients, can be found in large amounts in beef (10, 11, 12, 13, 14).
However, some studies have shown that eating red meat like beef, especially processed beef, can make you more likely to get some long-term illnesses (15, 16, 17, 18).
Nevertheless, the majority of studies that support these findings have been observational in nature. Besides the type of meat people ate, other things that changed the results of studies are also important to keep in mind.
To date, research has not shown a direct cause-and-effect relationship between eating red meat and chronic disease.
That being said, ground beef and other red meats may still be part of a healthy diet if you eat them in small amounts.
Grass-fed beef in particular is rich in healthy fats and other nutrients, including (19, 20, 21):
They’re often lower in fat than red meats as well (22, 23).
Also, research has shown that eating lean white meats like chicken is not linked to a higher risk of getting a long-term illness (24, 25).
Like beef, chicken is a good source of these nutrients (10, 11, 12, 13):
However, keep in mind that how chicken is cooked could have a big effect on how healthy it is.
Fried or cooked in butter or oil chicken tends to have more calories and fat than chicken that has been poached or baked.
Tacos are a favorite Mexican food for good reason – they’re flavorful, customizable, and make a quick meal But the classic bean and cheese taco filling often gets a bad reputation as being high in fat and calories Is there a way to keep the tasty spicy, cheesy flavors we love while boosting nutrition?
As a nutritionist, I took a closer look at the typical ingredients in bean and cheese tacos to create a healthier version of this Mex classic. With a few simple swaps and additions, you can feel good about enjoying these yummy tacos.
Analyzing the Traditional Bean and Cheese Taco
First, let’s break down what goes into a standard beef or bean and cheese taco:
- Ground beef or refried beans
- Shredded cheese like cheddar or Mexican blend
- Crispy taco shell or soft flour tortilla
- Sour cream
- Shredded lettuce
- Diced tomato
At first glance, this seems like a reasonably balanced meal. You have protein from the meat or beans, dairy from the cheese, veggies, and the tortilla for grains.
But a closer inspection reveals areas we can improve nutrition:
- Refined carbs – Flour tortillas have little fiber and nutrients compared to corn.
- Saturated fat – Cheese and sour cream add a lot of saturated fat.
- Limited veggies – Lettuce and tomato alone aren’t much.
- High sodium – Processed meats and cheese boost sodium.
- Lack of nutrients – No additional vitamins, minerals, or antioxidants.
While tasty, traditional bean and cheese tacos fall short on nutrition compared to other Mexican foods
Building a Healthier Bean and Cheese Taco
Luckily, it’s easy to give this favorite a healthy makeover with a few simple ingredient swaps:
- Use corn tortillas instead of refined flour – corn has more fiber, vitamins, and minerals.
- Limit cheese to 1-2 tablespoons per taco – sprinkle on just enough for flavor.
- Skip the sour cream – its mostly fat and not needed with flavorful fillings.
- Load up on veggies like peppers, onions, cabbage, etc. – they provide vitamins, minerals, and fiber.
- Add salsa and spices like cumin, chili powder, garlic – these pack nutrients and flavor.
- Choose pinto or black beans over beef – you’ll get fiber, protein, and no saturated fat.
With these adjustments, we transform the nutritional value substantially while keeping satisfying Tex-Mex flavors.
Healthy Bean and Cheese Taco Recipe
Here is an easy, step-by-step recipe to make healthier bean and cheese tacos at home:
Ingredients:
- 1 15oz can pinto or black beans, drained and rinsed
- 1/2 onion, diced
- 1 jalapeño or poblano pepper, diced (optional)
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp oregano
- 1/4 tsp cayenne pepper
- 2 cups mixed veggies (bell pepper, cabbage, zucchini, etc.), chopped
- 6 corn tortillas
- 1/4 cup shredded Mexican cheese blend
- 1/4 cup salsa
- Lime wedges
Instructions:
-
Heat 1 tbsp oil in a skillet over medium heat. Add onions and peppers (if using) and cook 3-5 minutes until softened.
-
Add garlic and spices and cook 1 minute more.
-
Add beans and veggies and stir to combine. Cook 5 minutes until heated through.
-
Warm tortillas in microwave or skillet.
-
Build tacos by layering beans and veggies in tortillas. Top with salsa, cheese, and a squeeze of lime.
This makes a total of 6 tacos. Serve with additional heated tortillas, salsa, lime wedges, guacamole, and other desired taco toppings on the side.
Nutrition Info (for 1 taco):
- Calories: 190
- Total Fat: 4g
- Saturated Fat: 1.5g
- Sodium: 300mg
- Carbs: 33g
- Fiber: 6g
- Protein: 7g
Tips for Making the Healthiest Bean and Cheese Tacos
Follow these suggestions to maximize nutrition in your homemade tacos:
-
Use mostly vegetables – they provide the most nutrients.
-
Add different veggies like zucchini, spinach, mushrooms, etc.
-
Try whole grain corn tortillas for an extra fiber boost.
-
Use just a sprinkle of cheese rather than layering it on.
-
Add extras like avocado, cilantro, Greek yogurt instead of sour cream.
-
Make your own salsa or pico de gallo for a fresh, nutritious topper.
-
For meat-eaters, use lean ground turkey instead of higher-fat beef.
-
Serve with brown rice and black beans on the side for a veggie, fiber, and protein boost.
Are Bean and Cheese Tacos Healthy? The Verdict
While traditionally heavy on fat, sodium, and refined carbs, bean and cheese tacos can be a nutritious choice with some simple adjustments. Focus on corn tortillas, lots of veggies, minimal cheese, and beans instead of beef. With flavorful seasonings and toppers, you can feel good about enjoying this Mexican favorite.
So don’t be afraid to add these yummy tacos to your regular rotation – just follow the tips to optimize nutrition. A healthier version of this classic can be a tasty and satisfying meal that fits into a balanced diet. ¡Buen provecho!
Frequently Asked Questions About Healthy Bean and Cheese Tacos
Still have questions about improving the nutrition of your bean and cheese tacos? Here are answers to some common queries:
Are soft corn tortillas healthier than hard taco shells?
Yes, soft corn tortillas are much healthier. They have more fiber, nutrients, and less unhealthy fats than deep fried taco shells.
Can I make bean and cheese tacos gluten-free?
Yes, use 100% corn tortillas and make sure beans and cheese are gluten-free certified. Skip any flour-based thickeners in sauces.
Is cheese unhealthy or can I use more on my tacos?
Cheese is fine in moderation but high amounts quickly add saturated fat and sodium. Limit to about 1-2 tbsp per taco.
What’s the healthiest meat for tacos?
Choose lean ground turkey or sirloin over higher fat beef. Grilled chicken or shrimp are also great lean protein options.
Which is healthier – beef or bean tacos?
Bean tacos win for being lower in saturated fat and calories and providing fiber. But lean beef in moderation can fit into a healthy diet.
Can I make tacos with lettuce wraps instead of tortillas?
Yes, using lettuce cups or sheets is an easy way to load up on veggies and reduce carbs if desired.
The Bottom Line on Healthy Bean and Cheese Tacos
With some simple modifications, traditional bean and cheese tacos can be transformed into a nutritious and delicious addition to your diet. Focus on corn tortillas, lots of fresh veggies, minimal cheese, and seasonings over fat. This flavorful classic can meet healthy eating goals with just a little creativity.
Fish and shrimp tacos
Seafood may not be quite as high in protein as some other meats. Any way you cook it, though, it’s still a great source of lean protein and may even be lower in calories.
Seafood is also rich in nutrients that some other types of meat lack, like omega-3 fatty acids (26, 27).
| Fish taco (100 grams) | Calories | Protein (grams) | Fat (grams) | Fiber (grams) |
|---|---|---|---|---|
| Hard | 229 | 10 | 12 | 3 |
| Soft | 200 | 10 | 8 | 2 |
Omega-3s are healthy fats that help form cell membranes and support brain health, and they might also help protect against heart disease (28).
Veggie tacos tend to be some of the lowest in calories, fat, and salt (29, 30, 31).
| Bean taco (100 grams) | Calories | Protein (grams) | Fat (grams) | Fiber (grams) |
|---|---|---|---|---|
| Hard | 170 | 6 | 7 | 4 |
| Soft | 156 | 6 | 5 | 3 |
They might also have less protein than tacos with meat or seafood, depending on what kinds of vegetables they have.
One great thing about veggie tacos is that you can put them together with almost any combination of ingredients.
Plant-based proteins instead of processed red meat may also be better for your heart and lower your risk of some long-term diseases (32, 33, 34).
Some veggies people commonly use in tacos are:
- black beans
- pinto beans
- corn
- cauliflower
- mushroom
- potato
- tofu (soybean curd)
- tempeh (fermented soybeans)
Make sure you remember that the way you cook your tacos has a big impact on their nutrition content, even if you use vegetables and other plant-based ingredients.
For instance, tacos with refried beans, guacamole, tofu, or potatoes are likely to have more fat and calories than tacos with vegetables that aren’t fried.
When you order street tacos, they come on corn tortillas and are topped with salsa, onion, cilantro, lime juice, and cilantro.
These traditional-style tacos from Mexico have also become popular around the world (35).
| Street taco (100 grams) | Calories | Protein (grams) | Fat (grams) | Fiber (grams) |
|---|---|---|---|---|
| Soft | 188 | 9 | 8 | 1 |
Some of the most popular types of street tacos are:
- Al pastor: rotisserie-style pork marinated with chilies and pineapple
- Barbaco: seasoned and slow-roasted beef, lamb, or goat
- Grilled beef that has been seasoned with citrus juice and other herbs is called carne asada.
- Carnitas: seasoned pork slow-cooked with oil or lard
- Chorizo: Mexican-style ground pork sausage
- de Camarón: seasoned shrimp that is pan-seared
Not only are they delicious, street tacos also offer some of the most authentic taco experiences.
One taco might not have too many calories since it’s made on a small, soft corn tortilla and doesn’t have a lot of toppings.
Still, because the meat is cooked in lard or oil, some street tacos, like carnitas and chorizo, may have more fat than others.
Putting eggs, sausage, potatoes, and other traditional breakfast foods like those in breakfast tacos is a fun way to eat them.
Those that contain high fat meats like sausage or bacon will naturally be higher in calories and fat (36).
| Breakfast taco (100 grams) | Calories | Protein (grams) | Fat (grams) | Fiber (grams) |
|---|---|---|---|---|
| Soft | 250 | 10 | 15 | 1 |
You can get a lot of protein with fewer calories and fat when you use scrambled eggs, black beans, and tofu instead of bacon or sausage.
In general, tacos can be a good source of protein and fiber that isn’t too high in calories.
But some toppings or extras can make the calories, fat, or salt levels go up a lot.
This is particularly true of tacos from restaurants. When you eat out, a single order of tacos might have over 1,500 calories and 60 grams of fat.
Especially when tacos contain a combination of meat and cheese, they’re likely to be higher in saturated fat. You can consume this type of fat as part of a healthy diet, but it may be best in moderation (37).
Furthermore, multiple studies have observed that eating too many fried foods appears to increase the risk of heart disease and death (38, 39, 40).
Studies examining people’s food intake have also observed that tacos are a major source of salt in the average person’s diet (37, 41, 42, 43).
Though salt is an essential nutrient that the body needs, too much can raise blood pressure, which presents a greater risk of heart disease. This is particularly important for people with high blood pressure (44).
Ingredients to reduce or avoid
If you don’t want your tacos to have too many calories, fat, or salt, try using these ingredients less often or not at all:
- fried shells, like hard corn tortillas or frybread
- fried meats and seafood
- fried vegetables
- fried avocado
- cheese or queso sauce
- crema
- sour cream
- sugar-sweetened salsas
- mayonnaise-based sauces
- refried beans made with lard
With certain ingredients and reasonable portion sizes, tacos can be lower in calories, fat, and salt yet higher in fiber than some other types of sandwiches (45).
They can also be a good source of vegetables (37).
Here are a few tips for making tacos even more nutritious.