Taco Bell is a fan-favorite fast food restaurant, there’s no doubt about it. But just because it falls into the category of fast food doesn’t mean you have to avoid it when you’re trying to reach your health goals. Sure, there are certain menu items that you may want to skip, but others are filled with protein, veggies, and other good nutrients that aren’t so bad. To help you decipher what’s good and what’s bad on the menu, we made a list of the best and worst foods at Taco Bell, and we even had health experts weigh in. Keep reading for all the details.
Worst: Baja Blast
If you're watching your calorie intake, you're definitely going to want to avoid this drink. the 40-oz size of the Baja Blast has 550 calories, which is more calories than some meals there. And that's not even the worst part! It also has a whopping 145 grams of sugar. That's the equivalent of eating over 36 sugar cubes. And unfortunately, there's no nutritional value in them, either, so there's not even a silver lining. This much is clear: avoid the Baja Blast.
Best: Fresco Style Items
On the flipside, one of the best things you can order at Taco Bell to stay healthy is Fresco Style items. Taco Bell's Fresco-style items can also be healthier than other menu options for several reasons. Firstly, Fresco-style items replace high-calorie, high-fat ingredients like cheese and creamy sauces with freshly prepared pico de gallo salsa, significantly reducing the overall calorie and fat content. Additionally, the use of lean protein sources like grilled chicken or steak in Fresco-style options provides a healthier alternative to fried meats. Furthermore, the abundance of vegetables and herbs in the pico de gallo salsa adds fiber, vitamins, and antioxidants to the dish, promoting satiety and overall health.
Kimberly Duffy, RDN, LD, CPT, says this method "can cut calories and fat quite a lot."
"I like that Taco Bell is trying to cater to those who may not want to consume 1000 calories in one meal," she continued. By choosing Fresco-style items or the power bowl at Taco Bell, customers can enjoy flavorful Mexican-inspired cuisine while making more mindful choices for their well-being.
Worst: Shredded Beef Grilled Cheese Dipping Taco Deluxe Box
This monstrosity of a meal contains a Chalupa Supreme, a Beefy 5-Layer Burrito, a shredded beef Grilled Cheese Dipping Taco with Nacho Cheese sauce and Red sauce to dip, chips & Nacho Cheese sauce, and a medium fountain drink. Basically enough for a whole day in one meal!
"I strongly caution against indulging in the Shredded Beef Grilled Cheese Dipping Taco Deluxe Box at Taco Bell," Atlanta-based registered dietitician Jessie Hulsey says. "This meal, with its calorie range of 1505 to 1785, poses a significant risk of exceeding daily calorie limits in a single sitting. Packed with various tacos, a burrito, chips, and nacho cheese sauce, it offers a high-calorie, high-fat, and high-sodium combination that can be detrimental to your health when consumed regularly."
Best: Soft Chicken Taco
This is a great, simple option if you're trying to avoid a ton of red meat, cheese, and sauces that will add hundreds of calories to your meal. The Soft Chicken Taco has shredded chicken, rice, lettuce, and a sprinkling of cheese, keeping this low-cal and high-protein. Chicken is a lean source of protein, which is essential for muscle maintenance and can help keep you feeling full longer. Black beans are a good source of fiber and protein. The fiber content can help with digestion and also contribute to a feeling of fullness, which can prevent overeating later.
Worst: Cinnabon Delights
Who doesn't love dessert? If you have a sweet tooth, you may give into your cravings and order some Cinnabon delights with your meal. But health experts say you might want to give this an second thought. Not only are these sweet treats a whopping 1010 calories, but they also come with 68g of fat, 430mg of sodium, and 88g of carbs. The sugar content is no joke either, and it shouldn't be a surprise to hear that eating too much sugar can set you up for some serious health risks.
"The Cinnabon Delights are deep-fried dough balls filled with cinnamon and cream cheese frosting. They are high in calories, with approximately 50 grams of sugar per 12-pack. They are also high in saturated fat, which is a risk factor for many chronic diseases," Wan Na Chun, RD, CPT of One Pot Wellness told Eat This. Yikes!
Best: Power Bowl
This one comes at no surprise—this may just be the healthiest item on the menu. Registered Dietician Amy Goodson seems to think so. "At its core, succulent grilled chicken reigns supreme, delivering a protein punch of 26 grams that helps satisfy your cravings and keep you full," she says. ""Real Cheddar cheese, fresh lettuce, ripe tomatoes and reduced-fat sour cream combine to keep this tasty and low-calorie," she continues. "The Avocado Ranch Sauce infuses zesty goodness, and the creamy guacamole elevates it to the next level for less than 500 calories (460 calories to be exact)! A true fiesta on your plate!"
Worst: Steak Grilled Cheese Burrito
The thing about this order that will get you is the high fat content. Coming in at 38 grams of fat—and not the good kind—you'll want to avoid this one if you're trying to shed some pounds. “The high fat and sodium content can cause high blood pressure, kidney issues, liver issues, and cardiovascular issues such as congestive heart failure, heart attack, and stroke," registered dietitian Yelena Wheeler said of the meal.
The American Heart Association recommends that just 5-6% of your daily fat intake should come from saturated fat, which comes to about 13 grams—just a fraction of the amount in one meal from Taco Bell.
Best: Chicken Quesadilla
And finally, the Chicken Quesadilla is a good option if you want to keep it simple, low-calorie, and low-fat. "Protein from the chicken, a small amount of fat from the cheese, and some carbs for energy," Registered Dietitian Jenny Campbell says. "That's really all you need. No need to complicate things with different sauces and creams. Keep it simple, and weight loss becomes easy!"
All in all, while there are definitely some items at Taco Bell that should be avoided—by everyone, really, not just people trying to eat healthy—there are also plenty of items that aren't bad at all.
