How Many Calories are in a Chicken Soft Taco?

Chicken soft tacos are a popular menu item at many Mexican fast food restaurants. But with their tortillas, cheese, chicken and sauces just how many calories are you taking in with one of these tasty treats? Let’s take a closer look at some chicken soft taco nutrition facts.

Calorie Count for Popular Chicken Soft Tacos

Getting your chicken soft taco from different places can have very different calorie counts. What’s good for you about chicken soft tacos from three big fast food chains?

Taco Bell Chicken Soft Taco

• 170 calories
• 8g fat
• 16g carbs
• 10g protein

Taco Time Chicken Soft Taco

• 534 calories
• 27.9g fat
• 41.9g carbs
• 30.3g protein

Del Taco Chicken Soft Taco

• 210 calories
• 8g fat
• 24g carbs
• 12g protein

You can see that Taco Bell’s has the fewest calories, at just 170. Taco Time’s chicken soft taco has 534 calories, which is more than three times as many. Del Taco’s has 210 calories per soft taco, which is in the middle.

Why Such a Difference in Calories?

There are a few reasons for the calorie variance between the different restaurants:

Ingredients

While the main components are similar, the exact ingredients used can make a difference. For example, Taco Time lists cheese as one of the main ingredients while Taco Bell uses a 3 cheese blend. Higher fat ingredients like cheese will drive up the calorie count.

Portion Size

Another big thing that changes the number of calories is the serving size. Taco Time lists their soft taco as 9. 8oz which is much larger than a standard taco. Bigger portions mean more calories.

Preparation Method

How the taco components are prepared behind the scenes also impacts calories. Taco Bell uses pre-formed tortillas while Taco Time makes tortillas fresh in-house. Fresh tortillas absorb more oil when cooked increasing the fat and calorie content.

Customization Options

Most fast food tacos can also be customized with add-ons like extra cheese, guacamole, sour cream and sauces. Naturally, adding more high-calorie ingredients will pile on more calories. A basic taco is lower in calories than one loaded up with extras.

Chicken Soft Taco Ingredients and Nutrition

To get a better idea of where the calories in a chicken soft taco come from, let’s look at all of its parts:

Tortilla

• Carbohydrates: 15-20g
• Calories: 80-110
• Fat: 2-3g

The flour tortilla makes up the bulk of the carb content in a chicken soft taco. A single 6-inch tortilla can have 100 calories or more. Opting for a corn tortilla can save about 40 calories.

Chicken

• Protein: 10-15g
• Fat: 3-8g
• Calories: 50-150

Chicken breast tends to be 90-110 calories while dark meat with skin is higher around 150. Grilled chicken is best for limiting calories and fat. Fried or crispy chicken can add significant fat and calories.

Cheese

• Calories: 50-100
• Fat: 4-8g

Cheese ups the protein while adding calories and saturated fat. Stick with part-skim varieties and limit cheese to 1 ounce or less.

Lettuce & Tomatoes

• Carbs: 2-5g
• Calories: 5-10

Fresh veggies provide fiber, vitamins and minerals for just a few calories. Load up your taco with lettuce and tomatoes to maximize nutrition.

Sauces

• Calories: 20-100
• Fat: 1-10g

Condiments like sour cream, guacamole, salsa and creamy sauces can vary wildly in calories based on preparation. For example, a couple tablespoons of sour cream is about 30 calories while guacamole or queso sauce can be 80-100 calories.

Healthy Eating Tips for Chicken Soft Tacos

While chicken soft tacos can fit into a healthy diet, they are often loaded with calories, fat, refined carbs and sodium. Here are some tips for keeping your taco meal nutritious:

• Go for corn over flour tortillas
• Choose grilled chicken breast over crispy
• Skip the fatty meats like ground beef or steak
• Load up on veggies like lettuce, pico de gallo and salsa
• Use just a sprinkle of reduced fat cheese
• Get sauces and dressings on the side
• Opt for fresco style to skip the cheese and sour cream
• Stay away from deep fried shells and nacho tacos

One final tip is to round out your meal with healthier options like brown rice, black beans or a side salad rather than chips, queso and sugary drinks which can send calories through the roof.

The Bottom Line

When dining out, a basic chicken soft taco can range from 150-210 calories at most restaurants. Just be cautious of oversized portions, deep fried shells, fatty meats and heavy handed toppings which can turn an otherwise light taco into a high calorie gut bomb. Stick with grilled lean protein, lots of veggies and easy on the sauces for the healthiest soft taco experience. And be sure to pair your tacos with sides like beans, rice or salad rather than fried chips and creamy dips to balance your meal.