Are Tacos Healthy? A nutrition breakdown of tacos.
Written by Isabel Vasquez RD, LDN
Tacos are a beloved food for breakfast, lunch, or dinner. They’re a Mexican cultural food with lots of variety. Some different styles of tacos include al pastor, birria, suaderos, barbacoa, chorizo, and more. What they all share in common is the delicious soft shell tortillas, but corn vs. flour depends on the region of Mexico.
According to historians, tacos likely originated in the 1700’s in Mexican silver mines. However, the first clear historical references to tacos weren’t until the late 1800’s. When they came to the U.S. in the early 1900’s, they were looked down upon as being lower-class, street food (UGH), but it’s no secret that people in the U.S. have come to absolutely love tacos.
Some people may look at tacos as an indulgence instead of a nutrient-rich food worth incorporating regularly. So, we’re shedding light on the nutrition of tacos, their health benefits, and also their potential health drawbacks. Let’s get to it!
Tacos Nutritional Value
As we mentioned above, there are so many different varieties of tacos. Unsurprisingly, different types of tacos have different nutrition profiles. We’ll break down each component of tacos so you can make an informed choice nutritionally.
Tortilla
Tacos start with a good tortilla, but corn vs flour is the big question. Both corn and flour tortillas are authentic Mexican options that provide carbs for energy.
Corn tortillas are made with nixtamalized corn, making them a good source of fiber and certain vitamins. Notably, the nixtamalization process enhances niacin’s bioavailability (the amount that can be absorbed by our bodies), per a 2016 study.
That being said, store-bought flour tortillas may use flour that’s fortified with missing vitamins and minerals, so it’s really a matter of personal preference.
Filling
After you have your tortillas ready, it’s time to add a source of protein. The protein base that you choose for your tacos will greatly impact the total amount of fat and protein in the tacos.
Tacos made with deep fried meat or fatty cuts of beef tend to be higher in fat than those made with lean proteins like fish, chicken, or shrimp. These high-fat animal proteins are also generally higher in saturated fat—the kind that’s not great for heart health, per the American Heart Association.
If you have high cholesterol or are otherwise at risk for heart disease, then opting for lean cuts of meat or plant proteins like beans or tofu will help lower the total saturated fat content of your tacos while still giving you protein to support muscle health and satiety.
Toppings
Finally, it’s time to top your tacos. The toppings are where you get the chance to add more fiber, vitamins, and minerals to this dish.
Some nutritious toppings often added to tacos include:
Onions
Cilantro
Peppers
Pineapple
Guacamole
Cheese
Salsa
Tomatoes
The fruits and veggies (yes, that includes salsa) on the list add vitamins, antioxidants, and fiber, while cheese adds calcium and protein.
Sour cream is another pretty common (and delicious) topping. It’s worth noting that it’s primarily a source of saturated fat, which you may want to be mindful of especially if you have high cholesterol. An alternative is plain Greek yogurt which has a similar flavor but much less saturated fat.
That being said, each tablespoon of sour cream only has 1.5 grams of saturated fat, per the USDA, so it’s totally possible to include it in an overall heart-healthy diet.
Health Benefits of Tacos
Nutritionally Well-Rounded
As you may have realized after reading the last section, tacos are such a well-rounded meal!
We often recommend our clients include carbs, protein, fat, and fiber at most meals, and tacos are a meal that fits the bill. Here are typical source of each of these nutrients in tacos:
Carbs: tortilla, beans
Protein: meat, beans, egg, cheese
Fat: avocado/guacamole, meat, oil to sautée veggies and/or protein, sour cream
Fiber: veggies, fruit, tortillas, beans
Affordable and Accessible
Nothing beats authentic, homemade tacos, but tacos can also be made in a pinch using store-bought ingredients.
If you’re on a budget, you can use canned beans, ground beef, or eggs as a protein source, which tend to be more affordable protein options than flank steak or shrimp.
You can add toppings like onion, shredded cheese, and store-bought salsa—more affordable veggies than the fresh kale and spinach you may see touted on social media.
In a time where many people think that “healthy food” has to be expensive and taste bad, tacos are a great example of a nutritious meal that can work for many budgets and time limits.
Incorporating Tacos to Promote Your Health
Tacos are a testament to the health benefits of Latine cultural foods. Yet, they’ve become popular amongst people of all racial and ethnic backgrounds.
Tacos can serve as a nutrient-dense, satisfying breakfast, lunch, or dinner, just try incorporating a source of carbs, protein, fat, and fiber from the list above.
To add more nutrition, you can also add sides to your tacos like beans, corn, chiles, or grilled cebollitas. These are all sources of fiber that can support blood sugar regulation, cholesterol reduction, and satiety.
For reference, the Dietary Guidelines for Americans recommend that adults consume between 2–3 cups of vegetables per day, so depending on how many veggies you put in your tacos, you may want to add some more veggies on the side to get at least a cup of veggies in the meal.
Final Thoughts
Tacos are a nutrient-dense, satisfying dish that include carbs, protein, fat and fiber. Of course, the protein and toppings you choose will impact the total nutritional value of the meal, which is part of what makes tacos so great. They’re easily customizable to a variety of taste preferences and nutrient needs.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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