In the grand scheme of fast food, Taco Bell’s menu stands out for its versatility and flexibility. This Mexican fast-food chain offers a wide range of options that can be customized to suit different dietary needs. Unlike many fast-food chains that are heavy on greasy, high-calorie options, Taco Bell allows for healthier modifications, like swapping out meat for black beans or using its “Make It Fresco” option to reduce calories, fat, and sodium.
Whether you’re looking for high-protein meals, vegetarian choices, or lower-calorie options, Taco Bell’s menu gives customers more nutritious choices without sacrificing flavor.
To help you make well-informed and balanced decisions at the drive-thru, we consulted several dietitians who analyzed the Taco Bell menu to highlight the healthiest items. Here’s what the experts recommend for your next Taco Bell order.
How To Order Healthy Options at Taco Bell
We spoke to Amy Goodson, MS, RD, CSSD, LD, author of the Sports Nutrition Playbook and member of our Medical Expert Board and Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements who shared their nutritional tips and healthy ordering hacks to help you make more wholesome choices at Taco Bell.
- Fill up on protein and fiber. “Protein and fiber help keep you full longer, which may prevent overeating,” says Best. Fiber also helps maintain consistent blood sugar levels and supports good gut health.
- Make It Fresco. “Taco Bell has the ‘Make It Fresco’ option that can cut down the calories and fat of a menu item through removing a couple of ingredients,” says Best. By replacing heavier ingredients with pico de gallo, making it Fresco generally removes 45 calories and reduces saturated fat.
- Opt for “Easy.” If you want to add cheese or sauces, ask for an “easy” portion to reduce the serving size. Goodson recommends this trick to cut down on extra calories, saturated fat, and sodium without sacrificing flavor.
- Add extra veggies. When ordering a plain crunchy taco or power bowl with chicken or black beans, Goodson suggests “[loading] up the veggies on top with tomatoes, onions, and lettuce” to boost nutrients and fiber.
- Swap refried beans for black beans. Choosing black beans instead of refried beans can lower the fat content of your meal, making it a lighter and healthier option.
- Cut down on sauces; opt for avocado. “Removing the sour cream can cut down on calories and saturated fat,” advises Best. Goodson also suggests sticking with avocado or guacamole as a healthier spread or topping instead of heavy sauces.
- Practice portion control. “The issue with many Taco Bell items is when they are consumed in multiples,” Best warns. While one item may be a healthy choice, eating two or three at once can significantly increase your calorie intake. Stick to one serving to keep your meal balanced.
Keep reading to find out which healthy Taco Bell orders are dietitian-approved. And for more advice on how to make smart, health-motivated choices while grabbing breakfast at the Bell, check out 12 Best & Worst Taco Bell Breakfast Orders, According To Dietitians.
Crunchy Taco
Nutrition (Per 1 serving):
Calories: 170
Fat: 10 g (Saturated Fat: 3.5 g)
Sodium: 300 mg
Carbs: 13 g (Fiber: 3 g, Sugar: <1 g)
Protein: 8 g
“This classic taco keeps it simple with only cheese, beef, and lettuce as toppings, which reduces the calories and saturated fat,” says Goodson. “Each Crunchy Taco has 3 grams of fiber and 8 grams of protein, which are important components to stabilize blood sugar and help keep you full for a longer period of time after eating. And at only 170 calories, you have an option that will satisfy your cravings without packing on excess calories.”
Goodson also highlights beef as a high-quality protein that provides all nine essential amino acids, along with nutrients like iron, zinc, vitamin B12, and selenium.
Cantina Chicken Bowl
Nutrition (Per bowl):
Calories: 490
Fat: 24 g (Saturated fat: 7 g)
Sodium: 1,150 mg
Carbs: 44 g (Fiber: 11 g, Sugar: 3 g)
Protein: 25 g
“Taco Bell’s Cantina Chicken Bowl is an excellent fast food meal at just 490 calories per bowl,” says Best. “It is made with nutrient dense ingredients including tomatoes, lettuce, rice, black beans, and grilled breast. This item contains only 7 grams of saturated fat and 25 grams of protein. It also provides 11 grams of dietary fiber, when combined with the protein this meal will keep you full and satisfied for longer.”
Goodson adds that the guacamole offers heart-healthy monounsaturated fats and fiber. “Research shows that eating at least one avocado per week can lower the risk of developing heart disease, and swapping avocado or guacamole for saturated fat-containing foods such mayonnaise or creamy dressings can be a healthy alternative.”
However, Goodson warns that the bowl is high in sodium, with 1,150 milligrams. “To reduce sodium, consider skipping either the cheese or guacamole, or forgo the Avocado Verde Salsa on top.”
Veggie Bowl
Nutrition (Per 1 serving):
Calories: 420
Fat: 20 g (Saturated Fat: 6 g)
Sodium: 870 mg
Carbs: 47 g (Fiber: 10 g, Sugar: 3 g)
Protein: 13 g
This Veggie Bowl is vegetarian friendly and provides more produce than other Taco Bell menu options.
“Veggie-based dishes help people meet their veggie needs in a snap,” explains Lauren Manaker, MS, RDN, registered dietitian, author of the First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and member of our Medical Expert Board. “This plant-based meal contains 13 grams of protein and 10 grams of fiber.”
Black Bean Chalupa Supreme
Nutrition (Per 1 serving):
Calories: 340
Fat: 18 g (Saturated Fat: 4 g)
Sodium: 460 mg
Carbs: 36 g (Fiber: 6 g, Sugar: 4 g)
Protein: 10 g
“At only 340 calories, the Black Bean Chalupa Supreme can be a satiating option that provides a lot of flavor without overspending the calorie bank,” says Goodson. This healthy Taco Bell menu item is packed with 10 grams of protein and 6 grams of fiber from the black beans and cheese. Since it uses plant-based protein instead of saturated-fat-containing animal protein, it can be a more heart-healthy choice.
However, Goodson notes that it still contains 4 grams of saturated fat and 460 milligrams of sodium—about 20% of the daily value for both.
To make it healthier, Goodson suggests “swapping the Chalupa shell for a plain crunchy taco shell to reduce sodium and saturated fat.” Additionally, Taco Bell’s “Make It Fresco” option can help by replacing heavier ingredients like cheese and sour cream with pico de gallo. Best explains that this simple swap “removes 45 calories and cuts down on saturated fat.”
Cheesy Bean & Rice Burrito
Nutrition (Per 1 serving):
Calories: 420
Fat: 16 g (Saturated Fat: 4 g)
Sodium: 920 mg
Carbs: 55 g (Fiber: 7 g, Sugar: 3 g)
Protein: 9 g
Although one might assume that the Cheesy Bean and Rice Burrito wouldn’t make the cut as one of the healthiest Taco Bell menu items, the nutritional benefits this satiating burrito should not be underestimated. This burrito is a good source of fiber and plant-based protein.
“Eating plant-based meals is something that many of us are trying to do—and for good reason,” Manaker tells us. “Eating more beans and other plant-based items is linked to a slew of positive health outcomes. Beans are a source of antioxidants, fiber, and protein. The cheese gives a boost of calcium and even more protein, and the rice is a source of energizing carbohydrates,” she adds.
Soft Taco With Chicken
Nutrition (Per 1 serving):
Calories: 160
Fat: 5 g (Saturated Fat: 2.5 g)
Sodium: 510 mg
Carbs: 16 g (Fiber: 1 g, Sugar: 1 g)
Protein: 12 g
This low calorie soft taco is a menu staple and classic healthy Taco Bell menu choice.
“Chicken is a source of lean protein,” says Manaker. “The Soft Taco With Chicken provides 12 grams of protein.” She adds that “while the sodium content is over 500 milligrams per serving, it can be a satisfying dish to enjoy in a pinch.”
Side of Black Bean & Rice
Nutrition (Per 1 serving):
Calories: 190
Fat: 4 g (Saturated Fat: 0 g, Trans Fat: 0 g)
Sodium: 390 mg
Carbs: 35 g (Fiber: 6 g, Sugar: 0 g)
Protein: 5 g
For a healthy Taco Bell side item, your best bet is to go for a hearty helping of Taco Bell’s vegan-friendly Black Beans and Rice.
“Research shows that the fiber and antioxidants that are present in black beans may help reduce cholesterol, blood pressure, and blood sugar levels,” says Goodson. “Antioxidants are important because they neutralize what’s known as free radicals (aka bad guys that cause damage to cells), which are shown to possibly lead to inflammation and the development of chronic disease.”
