How Many Calories Are in a Taco Bell Black Bean Chalupa?

Taco Bell’s Black Bean Chalupa is a tasty meatless option with black beans, lettuce, cheese, and more wrapped in a wholesome wheat chalupa shell. But is it a healthy choice or diet disaster? Let’s break down the calorie count and nutrition facts so you know what you’re really getting from this plant-based menu item.

A Quick Overview of the Black Bean Chalupa

For those not familiar with Taco Bell’s offerings, the Black Bean Chalupa features the following ingredients:

• Chalupa shell – made from enriched wheat flour
• Black beans
• Three cheese blend – low-moisture part-skim mozzarella, cheddar, and Monterey Jack
• Reduced-fat sour cream
• Lettuce
• Tomatoes

It comes grilled and stuffed with these fillings for a crispy craveable treat. You can also customize it by adding other toppings like guacamole jalapeños, or sauces.

Total Calories in a Taco Bell Black Bean Chalupa

According to Taco Bell’s website, a standard Black Bean Chalupa contains 340 calories.

This calorie count is based on the default chalupa with no extra add-ons. Any additional ingredients like guacamole or creamy sauces will increase the calorie and fat content.

340 calories lands this menu item in the medium calorie range compared to other Taco Bell options. For example, a Crunchy Taco only has 170 calories while a Cheesy Gordita Crunch has 510 calories.

So the Black Bean Chalupa makes a nice lighter lunch or dinner choice when avoiding Taco Bell’s more indulgent options. Just stick to the standard build to keep calories in check.

Calories from Fat, Carbs, and Protein

When considering the healthiness of any food, it’s important to look beyond just total calories at the sources they come from.

The 340 calories in the Taco Bell Black Bean Chalupa come from

• Total Fat: 15g, 140 calories – Primarily from the cheese, sour cream, and oil used for grilling. This represents 42% of the total calories.
• Carbohydrates: 39g, 156 calories – Mainly coming from the wheat shell and black beans. Carbs make up 46% of calories.
• Protein: 10g, 40 calories – Derived from the beans and cheese. 12% of the chalupa’s calories are from protein.

Ideally, we want to limit calories from fat and get more nutrition from complex carbs and lean protein. The Black Bean Chalupa isn’t too unbalanced, but still skews high in fat.

How the Chalupa Fits Into Your Daily Calories

To determine if 340 calories is relatively high or low for one meal or snack, we need to look at recommended daily calorie intakes.

The average person needs around 2,000 calories per day. Needs vary based on age, size, and activity level.

Based on a 2,000 calorie diet, the Taco Bell Black Bean Chalupa provides:

• 17% of total daily calories – A moderate calorie contribution for one meal or snack.
• 23% of daily fat calories – It uses up nearly a quarter of recommended fat calories.
• 13% of daily carbs – The chalupa gives a decent hit of energy from carbs.
• 20% of daily protein – Beans and cheese make it a solid protein source.

While not extremely low or high in calories, it may be best to balance the chalupa with lighter choices for other meals and snacks in your day.

Tips for Making the Chalupa Healthier

If you want to lighten up the Black Bean Chalupa even further, there are some easy ways to trim calories and fat:

• Ask for it “Fresco style” – replaces cheese and sour cream with pico de gallo
• Skip the sour cream altogether
• Request extra veggies like lettuce, tomatoes, onions
• Use hot sauce instead of creamy dressings
• Go very light on cheese or hold it entirely
• Opt for a soft taco shell over the crispy chalupa
• Pair it with lower calorie sides and drinks

With a few simple tweaks, you can easily shave off calories while still enjoying the flavors of this satisfying plant-based option.

The Verdict on Calories

At 340 calories, the Taco Bell Black Bean Chalupa lands in the medium calorie range compared to other menu choices. It gets a decent amount of nutrition from carbs and protein while not being too outrageous on fat and calories.

By sticking to the standard build and avoiding heavy add-ons, it can be a lighter option for meatless and veggie lovers. Feel free to indulge in a chalupa occasionally as part of an overall balanced diet. Just be mindful of your total daily calorie intake whenever visiting Taco Bell.