7 Healthy Taco Bell Options, Recommended By A Dietitian

Fast food has long been associated with adverse health effects, like higher caloric intake and poor dietary quality.

But data shows that fast food continues to be a significant source of accessible nutrition for the American public. 

In recent years, some fast food chains have made changes to their menus to offer more diverse and healthful dishes, including Taco Bell.

Today, you can find options on the Taco Bell menu that suit a variety of health needs, including low sodium, low gluten, and vegetarian options.

Keep reading to learn more about some of the healthier options at Taco Bell, as recommended by our registered dietitians. 

{{splash}}

7 Healthy Taco Bell Options, Approved by Our Dietitian

According to data from 2013-2016, an estimated 36.6% of adults in the US eat fast food on any given day.

Additional data from 2001-2018 reports that 92.7% of children and 86% of adults in the US eat some form of fast food every day.

For many Americans, fast food brands like Taco Bell are a mainstay of their everyday diet, for reasons that may include affordability, convenience, and taste.

Since 2008, Taco Bell has made efforts to offer more healthful products on their menu, like reducing the sodium content of every item.

According to their website, their aim is to reduce the overall sodium content of each dish by 25% by the year 2025.

Whether you’re looking to reduce your sodium intake, reduce your caloric intake, limit gluten, or eat vegetarian, Taco Bell has an option for your unique health needs.

Below we dive into the details of seven dietitian recommend Taco Bell menu items:

1. Soft Taco With Beef

For a smaller bite that offers a balanced proportion of protein, fiber, and fat that’s low in calories and has an average amount of sodium, try the soft taco with beef.

According to Taco Bell’s nutrition information online, one soft taco with beef contains:

• 180 calories.
• 8 g of fat.
• 18 g of carbohydrates.
• 3 g of fiber.
• 9 g of protein.
• 490 mg of sodium.

2. Cantina Chicken Bowl 

For a heartier meal, the cantina chicken bowl includes chicken, rice, black beans, avocado ranch sauce, reduced-fat sour cream, lettuce, purple cabbage, pico de gallo, guacamole, and cheddar cheese.

The cantina chicken bowl’s nutrition information includes:

• 490 calories.
• 24 g of fat.
• 44 g of carbohydrates.
• 11 g of fiber.
• 25 g of protein.
• 1150 mg of sodium.

Keep in mind that although the cantina chicken bowl is a good source of fiber and protein, it has a high sodium content at 1150 mg.

If you’re watching your sodium intake, consider reducing your salt intake for the remainder of your day.  

3. Black Bean Chalupa Supreme

Vegetarians will enjoy the black bean chalupa supreme, which contains protein and fiber-rich black beans, reduced-fat sour cream, lettuce, tomato, and a three-cheese blend.

One black bean chalupa supreme includes:

• 340 calories.
• 18 g of fat.
• 36 g of carbohydrates.
• 6 g of fiber.
• 10 g of protein.
• 460 mg of sodium.

4. Black Beans and Rice

Another vegetarian option is the black beans and rice side menu item.

The pairing of beans and rice creates a complete protein that contains all nine essential amino acids. 

Research shows that eating beans and rice together can reduce after-meal blood sugar levels in adults with type 2 diabetes. 

One serving of Taco Bell’s black beans and rice contains:

• 160 calories.
• 4.5 g of fat.
• 25 g of carbohydrates.
• 5 g of fiber.
• 4 g of protein.
• 370 mg of sodium.

Black beans and rice is also a good option for people looking to reduce their gluten intake, since the item is made without gluten.

However, it’s important to note that none of Taco Bell’s items are “gluten-free,” since many of the foods are prepared in common kitchen areas and may have gluten exposure. 

{{local}}

5. Crunchy Taco

Another option made without gluten is the crunchy taco, which uses a tortilla made from corn to hold seasoned beef, lettuce and cheese. 

One crunchy taco contains:

• 170 calories.
• 10 g of fat.
• 13 g of carbohydrates.
• 3 g of fiber.
• 8 g of protein.
• 300 mg of sodium.

You can also add tomatoes and beans to the taco to increase its fiber content.

6. Cheesy Roll Up

For another option that’s low in calories and sodium, try the cheesy roll-up.

Made with a flour tortilla, this vegetarian dish does contain gluten.

One cheesy roll up contains:

• 180 calories.
• 9 g of fat.
• 17 g of carbohydrates.
• 1 g of fiber.
• 8 g of protein.
• 430 mg of sodium.

7. Cinnamon Twists

If you have a sweet tooth, Taco Bell’s cinnamon twists deliver on flavor without overloading the dish with excess calories, fats, or sugars.

One order of cinnamon twists contains:

• 170 calories.
• 8 g of fat.
• 27 g of carbohydrates.
• <1 g of fiber.
• 1 g of protein.
• 115 mg of sodium.

Is Taco Bell Healthy?

In general, preparing food at home is the easiest way to build healthy, nutrient-dense meals that satisfy your unique needs and preferences.

But eating healthfully doesn’t mean you have to avoid convenient chains like Taco Bell entirely.

Using the nutrition information available in their stores and online, you can find dishes at Taco Bell that meet your health needs. 

Tips for Choosing Healthy Options at Taco Bell

There are a few factors you can keep in mind when trying to eat healthfully at Taco Bell:

• Make it fresco: With many of the savory dishes at Taco Bell you have the option to “Make it Fresco,” which replaces dairy and mayonnaise-based sauces with pico de gallo (a combination of tomatoes, onions, and herbs). This will reduce the calories, fat, and sodium in the dish while adding whole foods that may add to the dish’s overall fiber content.

• Use nutrition labels to your advantage: Taco Bell has nutrition information available for every one of its menu items. Use this information to select options that suit your health needs, whether you’re vegetarian or looking to reduce your overall sodium intake. 

• Keep portions in mind: Many of Taco Bell’s items are under 500 calories, but their portions may be smaller than what you’re accustomed to eating at home. Eating several portions of the same item won’t just increase your caloric and fat intake, but your sodium intake as well. Using the nutrition information as a guide, you’ll notice that many of the savory dishes contain over 1,000mg of sodium per serving, which for some people may be more than half of their recommended daily intake. 

{{splash}}

Takeaway

Eating healthfully at Taco Bell is possible when using their nutrition information to make informed choices that suit your unique health needs.

Keep in mind that many of their savory items are high in sodium, which is one reason why you may want to limit your portion sizes and eat lower sodium meals for the remainder of your day. 

How a Dietitian Can Help

A registered dietitian can help you build a realistic and healthful dietary plan that incorporates fast food favorites like Taco Bell into your routine. 

Appointments with your Nourish dietitian will enable you to set sustainable nutrition goals, monitor your progress, make changes along the way, and receive the support you need to stay accountable to your health journey.

You can find a dietitian through Nourish to start optimizing your nutrition.