How healthy are chicken tacos?
Are chicken tacos healthy? Yes, for most people. Chicken tacos score 49/100 on the HowHealthyIs Score: 100 g provide 162 kcal, 13 g protein and 2.9 g fiber. Street-style chicken tacos are soft corn tortillas filled with spiced chicken, onion, cilantro and salsa: a good amount of protein, with whole-grain corn and very little added fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken tacos rank higher than 49% of them.
Counts in favor (% daily value per 100 kcal)
- Protein16%
- Fiber6%
- Magnesium6%
- Iron4%
- Vitamin E4%
- Potassium4%
- Vitamin C2%
- Calcium2%
- Vitamin A1%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 45 minus 12 = 33. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken tacos?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 162 kcal | 437 kcal | |
| Protein | 13 g | 35 g | 69% |
| Carbohydrates | 15 g | 41 g | 15% |
| Fiber | 2.9 g | 7.9 g | 28% |
| Sugars | 1.1 g | 2.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.9 g | 16 g | 20% |
| Saturated fat | 1 g | 2.8 g | 14% |
| Omega-3 fats | 0.2 g | 0.5 g | |
| Vitamins | |||
| Vitamin A | 18 µg | 50 µg | 6% |
| Vitamin C | 2.9 mg | 7.7 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1 mg | 2.6 mg | 17% |
| Vitamin K | 9.6 µg | 26 µg | 22% |
| Vitamin B12 | 0.3 µg | 0.9 µg | 37% |
| Folate | 14 µg | 37 µg | 9% |
| Minerals | |||
| Calcium | 38 mg | 104 mg | 8% |
| Iron | 1.2 mg | 3.2 mg | 18% |
| Potassium | 290 mg | 784 mg | 17% |
| Magnesium | 40 mg | 107 mg | 26% |
| Zinc | 1.4 mg | 3.7 mg | 33% |
| Sodium | 330 mg | 892 mg | 39% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken tacos?
We estimate chicken tacos from this standard recipe (serves 4, about 1110 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 12 small corn tortillas | 312 g |
| Boneless chicken thighs | 600 g |
| 1 tbsp oil | 15 g |
| Chili powder | 5 g |
| Ground cumin | 3 g |
| 2 cloves garlic | 6 g |
| Salt | 5 g |
| White onion, diced | 60 g |
| Cilantro | 15 g |
| Tomato salsa | 120 g |
| Avocado slices | 100 g |
| Lime wedges | 30 g |
Why are chicken tacos good for you?
- 35 g protein in 3 tacos, 69% of the daily value. Protein contributes to the maintenance of muscle mass.
- 0.9 µg vitamin B12 in 3 tacos, 37% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 3.7 mg zinc in 3 tacos, 33% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use them
- A protein-rich dinner that is easy to scale for a crowd
- Loading up on salsa, cabbage or radishes for extra vegetables
What should you watch out for?
- Restaurant tacos often come with cheese, sour cream and refried beans, which can double the calories.
- Store-bought seasoning mixes can be high in salt.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.