A taco shell is one of the key components of a taco, providing the edible container that holds the taco fillings. El Paso taco shells are a popular brand of taco shell made by the El Paso Mexican Foods company. When watching your calorie intake, it’s important to know how many calories are in an El Paso taco shell so you can make informed choices.
In this article, we will provide a quick overview of the number of calories in an El Paso taco shell and factors that influence the calorie content. We will also look at how El Paso taco shell calories compare to other taco shell brands and taco restaurant shells. Read on to learn more about the calorie count of El Paso taco shells.
How Many Calories in an El Paso Taco Shell?
An average 6 inch El Paso taco shell contains around 60 calories. However, the exact calorie count can vary depending on the specific type of El Paso taco shell. Here’s a quick overview of the calorie content of different El Paso taco shells:
Yellow Corn Taco Shells
– 6 inch yellow corn taco shell – 60 calories
– 10 inch yellow corn taco shell – 120 calories
White Corn Taco Shells
– 6 inch white corn taco shell – 60 calories
– 10 inch white corn taco shell – 120 calories
Flour Taco Shells
– 6 inch flour taco shell – 70 calories
– 10 inch flour taco shell – 140 calories
As you can see, flour taco shells contain slightly more calories than corn taco shells of the same size. The 10 inch shells contain approximately double the calories of the 6 inch shells for all varieties.
What Factors Influence the Calories in El Paso Taco Shells?
There are a few key factors that determine how many calories are in an El Paso taco shell:
Ingredients
The main ingredients in El Paso taco shells are corn or wheat flour, along with smaller amounts of vegetable oil and other ingredients. Flour contains more calories per gram than corn, which is why flour shells tend to be higher in calories than corn shells.
Shell Size
As noted above, larger taco shells contain more calories because they require more corn or flour and oil to make. A 10 inch taco shell has about double the calories of a 6 inch shell.
Frying Method
Most commercial taco shells like El Paso are fried to give them their signature crispy texture. The amount of oil absorbed during frying impacts the calorie content. Light frying minimizes excess oil absorption.
Other Ingredients
Some taco shells may have additional flavorings, seasonings, or even chips added in for texture. These extras can add small amounts of additional calories. Plain traditional shells tend to be lowest in calories.
El Paso Taco Shell Calories Compared to Other Brands
El Paso taco shells have a similar calorie content to other popular mass produced taco shell brands. Here’s how they compare for a 6 inch corn taco shell:
| Brand | Calories (6 inch corn shell) |
|---|---|
| El Paso | 60 calories |
| Old El Paso | 60 calories |
| Ortega | 60 calories |
| Mission | 60 calories |
| Trader Joe’s | 60 calories |
As you can see, the major brands all offer 6 inch corn taco shells with 60 calories. There is little variation between brands for plain taco shells of the same size and main ingredient. However, some brands may offer flavored shells that contain slightly more calories.
Comparing El Paso Taco Shell Calories to Restaurant Taco Shells
When dining out and eating tacos from a restaurant, the taco shells tend to be quite comparable to store-bought shells like those from El Paso. For example:
| Taco Shell | Calories |
|---|---|
| El Paso (6 inch corn) | 60 calories |
| Taco Bell (standard crunchy) | 65 calories |
| Chipotle (corn) | 55 calories |
| Qdobo (corn) | 50 calories |
The shells served at popular taco chains are very similar in calories and nutrition to El Paso taco shells. The shells at local Mexican restaurants are also likely to be quite close. So you can use the 60 calorie per shell estimate for most restaurant tacos as well.
How Many Calories in a Taco Using an El Paso Shell?
Now that you know the El Paso taco shells themselves contain about 60 calories each, how many calories does that total up to in a finished taco?
The total calories in a taco will depend on the other ingredients you add, but here is an estimate:
– El Paso Taco Shell (6 inch): 60 calories
– Ground beef (1/4 cup): 115 calories
– Lettuce (1/4 cup shredded): 2 calories
– Cheese (1 tbsp shredded): 30 calories
– Salsa or pico de gallo (2 tbsp): 10 calories
Total calories per taco: Around 217 calories
The taco fillings of meat, cheese, veggies, and salsa will add about 150-200 additional calories on top of the 60 calorie shell. So a simple beef taco works out to about 200-250 calories total.
You can further reduce the calories by using leaner meats like chicken or shrimp, eliminating cheese, and loading up on veggie toppings like lettuce, tomatoes, onions, and peppers.
Tips for Enjoying El Paso Tacos While Controlling Calories
Here are some tips to keep your tacos relatively low in calories when using El Paso taco shells:
– Stick to the 6 inch shells which are lower in calories than the 10 inch option.
– Choose corn over flour shells to save about 10 calories per shell.
– Load up the taco with veggies like lettuce, tomatoes, onions, cilantro, and jalapenos to add nutrition and volume.
– Use lean protein options like shrimp, chicken breast, or 90/10 lean ground beef.
– Ask for salsa on the side and control how much you add to each taco.
– Skip or limit calorie-dense cheese and sour cream.
– Enjoy two small tacos rather than one overflowing taco to reduce overall calories.
– Balance your taco meal with non-starchy sides like a salad or grilled veggies.
– Drink water instead of sugar-sweetened beverages like soda or lemonade.
Healthy Low Calorie El Paso Taco Recipe Ideas
Here are some ideas for healthy and delicious tacos using lower calorie fillings:
Shrimp Tacos
– El Paso corn taco shells
– Shrimp seasoned with chili powder and lime juice
– Shredded cabbage, diced tomatoes, cilantro
– Salsa and lime wedges for topping
Chicken Tacos
– El Paso white corn taco shells
– Shredded Mexican spiced chicken breast
– Pico de gallo, avocado slices
– Plain Greek yogurt instead of sour cream
Steak Fajita Tacos
– El Paso flour tortillas
– Flank steak fajitas with peppers and onions
– Lettuce, tomatoes, fresh jalapenos
– Cilantro-lime crema (made with Greek yogurt)
Veggie Tacos
– El Paso yellow or white corn shells
– Refried beans and roasted sweet potato
– Purple cabbage, avocado, pickled onions
– Salsa verde
So you can definitely still enjoy delicious tacos while controlling calories by focusing on lean meats, veggies, and other fresh toppings. El Paso taco shells offer a versatile base for healthy taco creations.
Nutrition Details of El Paso Taco Shells
Beyond just calories, here is a more detailed look at the nutrition facts for El Paso taco shells:
6 inch Yellow Corn Taco Shell
| Amount Per Shell | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 1 shell (16g) | 60 | 13g | 1g | 1g |
| Vitamins & Minerals | % Daily Value | |||
| Calcium | 2% | |||
| Iron | 4% | |||
| Potassium | 2% |
6 inch Flour Taco Shell
| Amount Per Shell | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| 1 shell (18g) | 70 | 13g | 2g | 1.5g |
| Vitamins & Minerals | % Daily Value | |||
| Calcium | 2% | |||
| Iron | 4% | |||
| Sodium | 3% |
Key things to note:
– El Paso taco shells are low in fat and protein. Carbs make up most calories.
– They provide some minerals like calcium and iron.
– Flour shells are slightly higher in calories, carbs, protein and fat versus corn.
– Sodium is low since these shells contain no added salt.
So El Paso taco shells offer a crisp carb-based vessel for building tacos with more nutrient-dense fillings like lean protein, beans, veggies, etc.
Are El Paso Taco Shells Healthy?
El Paso taco shells can be part of a healthy diet when consumed in moderation but should not be a dietary staple. Here are some things to consider:
Benefits
– Low in calories and fat when eaten 1-2 at a time
– Contain fiber, iron, calcium and B vitamins
– Are whole grain if choosing corn shells
– Allow you to add lots of nutritious taco fillings
Downsides
– Made from refined corn and wheat flours rather than whole grains
– Lose fiber and nutrients during processing
– Can contribute to overeating if consuming large portions
– Are fried in vegetable oil adding empty calories
Tips to Make Healthier
– Choose corn over flour for more fiber and nutrients
– Add extra veggies and beans for more nutritional value
– Use lean proteins and limit cheese/sour cream
– Avoid shells with added chips/flavors that up the calories
– Balance with nutrient-rich sides like salad or brown rice
– Limit portion to 1-2 shells and avoid overstuffing tacos
Ultimately, El Paso taco shells are fine in moderation as part of an otherwise balanced diet. They provide a fun delivery method for healthier taco fillings. But don’t overdo it on the shells themselves and accompanying high calorie toppings.
Conclusion
El Paso taco shells are a convenient option for making homemade tacos and contain around 60 calories per standard 6 inch shell. Larger shells, flour varieties, and extra add-ins can increase the calories. When building a taco, the meat, cheese, salsa, and other toppings tend to contribute more calories than the actual shell. Overall, El Paso shells can be part of a healthy diet when used to create well-balanced tacos loaded with nutritious ingredients like lean protein, beans, and veggies. Stick to 1-2 small or medium sized shells, avoid frying in extra oil, and fill up on non-starchy sides to keep calories under control. Moderation and mindful ingredient choices are key to enjoying El Paso tacos as part of an overall healthy meal plan.