Taco Bell meal calories can vary widely, from light snacks to hearty combos:

• Single Taco (Soft or Crunchy): ~150-200 calories
• Burrito Supreme or Quesadilla: ~400-600 calories
• Combo Meal (e.g., Chalupa Cravings Box): Can easily be 800-1200+ calories, depending on selections and customizations.
• Fully Loaded (e.g., Cheesy Gordita Crunch, Nachos BellGrande, Dessert): Can reach 1500+ calories for a single order.

Pro Tip: The type of shell (soft, crunchy, Doritos Loco) and added sauces/cheese significantly impact calories. Use our Taco Bell calorie calculator to break down your order!

For a healthier, lower-calorie Taco Bell experience, focus on these choices:

• “Fresco Style”: Swap out dairy (cheese, sour cream) and mayo-based sauces for fresh pico de gallo, significantly reducing calories and fat.
• Soft Tacos/Crunchy Tacos: Keep it simple with seasoned beef, lettuce, and pico.
• Power Menu Bowl: A great option for lower carbs and higher protein, often around 400-500 calories.
• Sides: Black Beans (50 cal), Black Beans and Rice (180 cal), or a side of lettuce.
• Avoid/Minimize: Anything “supreme,” “gordita,” “crunchwrap,” or with excessive cheese, creamy sauces, or fried shells.

Best Healthy Combo: 2 Crunchy Tacos “Fresco Style” with seasoned beef, lettuce, and pico de gallo = ~320 calories and a decent protein hit!

Taco Bell can be a surprisingly good source of protein, especially with smart choices:

• Seasoned Beef (1 serving): 7g protein (140 calories)
• Grilled Chicken (1 serving): 18g protein (130 calories)
• Steak (1 serving): 10g protein (90 calories)
• Black Beans (1 serving): 3g protein (50 calories)
• Power Menu Bowl with Chicken: ~26-30g protein (460-490 calories)

You can easily boost protein by adding extra meat (where available) or choosing items like the Power Menu Bowls, which are designed for higher protein and lower carbs.

High-Protein Combo: Power Menu Bowl with extra grilled chicken, no rice = ~350-400 calories with 35-40g+ protein!

Taco Bell can be adapted for low-carb and keto diets with strategic ordering:

• Base: Opt for the Power Menu Bowl and customize.
• Skip High Carbs: Absolutely no tortillas, rice, or beans (or very minimal beans).
• Proteins: Grilled Chicken, Steak, or Seasoned Beef are your best bets.
• Low-Carb Toppings: Lettuce, shredded cheese, sour cream (in moderation), guacamole, jalapeños, and some salsas (check nutrition for sugar content).

A custom Power Menu Bowl with grilled chicken or steak, no rice or beans, extra cheese, sour cream, and guacamole can be made keto-friendly. Be sure to check the exact carb counts for all ingredients.

Keto-Friendly Tip: Focus on meat and dairy. Requesting items “in a bowl” or “no shell” for tacos and burritos can reduce carbs significantly.

Sauces and cheese add flavor but also significant calories, fat, and sodium:

Be mindful of these additions. A few extra pumps of sauce or a double portion of cheese can add hundreds of calories and grams of fat to your meal.

Calorie-Saving Tip: Ask for sauces and cheese “light” or on the side to control your portions. Opting for “Fresco Style” completely removes dairy/creamy sauces.

Taco Bell items can be quite high in sodium, making careful choices essential:

• Go “Fresco Style”: This is the most impactful change, as it removes high-sodium dairy and creamy sauces.
• Choose Wisely: Soft Tacos (150mg sodium) are generally lower than Crunchy Tacos (210mg).
• Proteins: Grilled Chicken (310mg) and Steak (230mg) can be moderate; seasoned beef is higher (350mg).
• Minimize/Avoid: Nacho Cheese Sauce (260mg), Queso, seasoned rice (330mg), and seasoned beans contribute significantly.
• Load Up on Fresh Veggies: Lettuce, pico de gallo, and jalapeños are naturally low in sodium.

A few Crunchy Tacos “Fresco Style” with grilled chicken and extra lettuce would be a relatively lower-sodium meal. Be aware that even single items can carry a substantial sodium load.

Sodium Tip: The FDA recommends limiting sodium to 2,300mg per day. Many popular Taco Bell combo meals can exceed half or even a full day’s worth of sodium in one sitting. Plan accordingly!