Tacos are one of the better things you can order when you are eating out. A corn tortilla, lean protein, raw vegetables and a chile-based salsa is a genuinely balanced plate. The healthiest tacos share four traits: a grilled protein, a single corn tortilla, salsa instead of a creamy sauce, and vegetables doing real work.
The healthiest fillings, ranked
Grilled white fish leads: high protein, low saturated fat, roughly 130 calories a taco. Grilled shrimp is close behind. Pollo asado gives around 18 grams of protein for about 145 calories. Nopales are extremely low in calories and high in fiber. Black bean and vegetable tacos deliver fiber and plant protein. Carne asada is a solid choice when the cut is lean. Further down the list sit carnitas and chorizo, which are higher in saturated fat, and fried fish or chicharron, which are the least healthy common options.
Corn beats flour
A 6-inch corn tortilla has about 50 to 60 calories, 1 to 2 grams of fiber, no added fat and is naturally gluten free. A flour tortilla of the same size runs 90 to 150 calories and contains added fat. Nixtamalized corn also supplies calcium and more available niacin. If a taqueria doubles your tortillas by default, ask for a single.
Toppings that help and toppings that hurt
Help: onion, cilantro, cabbage, radish, pico de gallo, salsa verde, salsa roja, pickled onions, lime, and a modest amount of avocado for healthy fat. Hurt in quantity: shredded cheese, sour cream, creamy chipotle sauces, and fried garnishes. Salsa is essentially free calorically and adds far more flavor than crema.
How to order at a taqueria
Order three grilled tacos on single corn tortillas, skip cheese and crema, take every vegetable and salsa offered, choose beans over rice if you want just one side, and drink agua fresca unsweetened or water rather than soda. That order lands near 450 calories with 35 grams of protein.
How to build a healthy taco at home
Start with 4 ounces of grilled chicken thigh, fish or shrimp per two tacos. Use one corn tortilla each, warmed on a dry comal with no oil. Add a cup of shredded cabbage tossed with lime, a quarter of an avocado, and homemade salsa verde. Two tacos come to roughly 350 calories with 30 grams of protein and 7 grams of fiber. For lower carb, swap in lettuce cups or jicama shells.
This article is general information, not medical or dietary advice.
