Healthy Options at Taco Bell

Taco Bell Wedding

Taco Bell offers a “Fresco Menu” which provides healthier options (it’s also called their “Drive-Thru Diet® Menu,” though the disclaimer in the website footer warns it’s not a weight loss program.  Duh.).

You can also order many regular items “Fresco Style” which reduce the fat by up to 25%. (I’m guessing they just drop some cheese or sour cream).  Look for the check mark in the far-right column of the nutrition table for this option.

Also, to their credit, they put the Fresco items right at the top of the printed Nutrition Information literature (and they very smartly use green ink to highlight them as a good thing).

Looking through their Fresco menu, they’re pretty good overall — except for the sodium. The Recommended Daily Limit of sodium is around 2,400mg… so one of these burritos (or two tacos) can be half your day’s allowance!

Beware of their salads — those are, somewhat surprisingly, the worst offenders on the menu.  (Just ’cause it says “Salad” doesn’t necessarily mean it’s healthy!)  However, if you get them “Fresco Style” they’re actually pretty good — it drops the calories from around 900 to about 220+… an amazing difference.

Don’t forget the condiments! I was pleasantly surprised to learn that all the Hot Sauces are just 7 calories per packet and (relatively) low in sodium (50-90mg each,  going up as they get spicier).  Watch out for the Zesty Dressing though — that’ll add 200 pointless calories and 250mg of sodium.

Be sure to check out the Taco Bell Interactive Nutrition Calculator — it’s very slick, and makes it a heck of a lot easier to figure out your total meal’s information, since I’m assuming you won’t be eating just one taco.

Better Choices

Two Fresco Crunchy Tacos
300 calories, 5g saturated fat, 14g total fat, 700mg sodium.

Any Two of the Fresco Soft Tacos
320-360 calories, 3-6g saturated fat, 9g total fat, 1200-1480mg sodium.

Any One of the Fresco Burritos
330-340 calories, 2.5-3g saturated fat, 8g total fat, 1290-1410mg sodium.

One 7-Layer Burrito, Fresco Style
Approx. 450 calories, 4g saturated fat, 12g total fat, 1410mg sodium.

Two Pacific Shrimp Tacos
320 calories, 3g saturated fat, 14g total fat, 1320mg sodium.
*Even better: Get ’em “Fresco Style” and cut out 25% of the fat and a lot of the calories.

Worst Choices

Any of the Taco Salads X
660-910 calories, 10-11g saturated fat, 34-57g total fat, 0.5.-1g trans fat, 1520-1700mg sodium.

Volcano Burrito or Nachos X X
800-1000 calories, 9-12g saturated fat, 1g trans fat, 42-62g fat, 1930-2010mg sodium.

Any of the Grilled Stuft Burritos X
640-700 calories, 7-10g saturated fat, 24-30g total fat, 2030-2100mg sodium.

Any of the 1/2-pound Burritos
450-530 calories, 7-8g saturated fat, 0.5g trans fat, 18-25g total fat, 1400-1690mg sodium.

Any of the Tortadas
480-570 calories, 6g saturated fat, 14-24g total fat, 1860-1870mg sodium.


Menu Mondays are my recommendations for the most healthful options at chain restaurants. Although it may be tough to find “perfect” options when eating out, it’s important to choose “better” whenever possible, and I hope these guides will help make that easier for you.

indicates the “best-of-the-best,” and X indicates the “worst-of-the-worst,” more or less.

Taco Bell Nutrition Information

Photo from Laurie & Rod’s Wedding. Yay Taco!

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