The super mighty taco is a popular menu item from Taco Bell. With its layers of seasoned beef, lettuce, tomatoes, cheese, and sauce all wrapped up in a soft tortilla, it makes for a tasty and filling meal. However, many people may wonder just how many calories are packed into one of these super-sized tacos. Read on to get a breakdown of the super mighty taco’s nutritional content.
Calories in the Super Mighty Taco
According to Taco Bell’s nutrition information, one super mighty taco contains a total of 430 calories. This includes 230 calories from fat.
Here is a breakdown of the calorie content from each ingredient in the super mighty taco:
Tortilla
The soft flour tortilla accounts for 200 calories of the taco’s total calorie count. Tortillas are made from flour which contains carbohydrates that the body breaks down into glucose to use for energy.
Seasoned Beef
The seasoned beef provides 150 calories to the super mighty taco. Ground beef is high in protein and fat, both of which contribute calories. Taco Bell’s seasoned beef is 88% lean, meaning it has slightly less fat than other ground beef options.
Lettuce
The lettuce in the super mighty taco contains 10 calories. Leafy greens like lettuce are very low in calories because they are high in water and fiber content. A serving of lettuce has minimal fat, carbs, and protein.
Cheese
The cheese adds 50 calories to the super mighty taco. Natural cheeses like cheddar and Monterey jack contain calories from the milk fat and proteins. The cheese helps make the taco more flavorful and satisfying.
Tomatoes
The chopped tomatoes provide 20 calories to the taco. Tomatoes are very low in calories because they are primarily made up of water. One medium tomato has only 22 calories.
Nutritional Value
Beyond just calories, here is the full nutritional breakdown for the super mighty taco according to Taco Bell:
| Nutrient | Amount |
|---|---|
| Calories | 430 |
| Total Fat | 24g |
| Saturated Fat | 9g |
| Trans Fat | 1.5g |
| Cholesterol | 60mg |
| Sodium | 880mg |
| Total Carbohydrates | 41g |
| Dietary Fiber | 3g |
| Sugar | 2g |
| Protein | 18g |
As you can see, the super mighty taco provides a significant amount of calories, fat, and sodium. It has over half of the daily recommended limit for saturated fat and sodium in just one taco. The taco is also low in fiber and nutrients.
How the Super Mighty Taco Compares
To put the super mighty taco’s 430 calories into perspective, here is how it compares to some other Taco Bell menu items:
- Regular crunchy taco – 170 calories
- Soft taco – 200 calories
- Burrito supreme – 350 calories
- Quesadilla – 330 calories
- Crunchwrap supreme – 530 calories
As you can see, the super mighty taco has significantly more calories than Taco Bell’s basic crunchy and soft tacos. However, it’s not quite as high in calories as the crunchwrap supreme.
Compared to other fast food chain tacos, the super mighty taco is higher in calories than McDonald’s crunchy taco (210 calories) and Jack in the Box crunchy taco (145 calories). But it’s lower than Del Taco’s epic burrito (670 calories).
So while the super mighty taco is one of the higher-calorie options on Taco Bell’s menu, it doesn’t rank as quite the highest calorie fast food taco out there.
Ways to Make the Super Mighty Taco Healthier
If you want to enjoy the super mighty taco but would like to lighten it up, here are some tips:
- Ask for a bowl instead of the tortilla shell – this removes 200 calories
- Opt for chicken instead of seasoned beef – saves about 50 calories
- Load up on lettuce and tomatoes for more nutrition
- Ask for reduced-fat cheese or cheese sauce – cuts 25-50 calories
- Use hot sauce instead of sour cream for fewer calories
- Skip the large-size upgrade to avoid 100+ extra calories
- Split the taco in half and save half for later
Making simple substitutions and downsizing portions can help significantly reduce the calories, fat, and sodium in the super mighty taco. This makes it a more diet-friendly option.
Should You Eat the Full Super Mighty Taco?
At 430 calories, the super mighty taco makes for a high calorie meal or snack. Whether or not you should eat the entire thing depends on your individual diet and nutritional needs.
Here are some factors to consider when deciding if the full super mighty taco fits your diet:
- If you have a high daily calorie intake (over 2,500 calories), the taco likely fits within your daily limits.
- If you are physically active and burn over 2,500 calories per day, the taco can work with an active lifestyle.
- If you have a moderate calorie intake around 2,000 calories per day, the taco may be too high calories to fit your diet.
- If you are sedentary and burn less than 2,000 calories per day, the taco could cause you to exceed your calorie needs.
- If you are trying to lose weight, the taco may hinder weight loss due to its high calorie and fat contents.
In general, the super mighty taco makes for a more occasional treat rather than a regular meal option if you are closely monitoring your calorie intake. Splitting the taco in half or opting for lower calorie customizations can allow it to better fit into most diets. Check the rest of your daily food intake to decide if the full super mighty taco can work for your nutritional needs.
Conclusion
The super mighty taco from Taco Bell contains a total of 430 calories, with 230 of those calories coming from fat. While the taco makes for a tasty indulgence, its high calorie, fat, and sodium contents may not align with every diet. Those limiting daily calorie intake to 2,000 or less should consider customizing the taco to be lower in calories or splitting it into multiple meals. Overall, enjoying the super mighty taco in moderation and within your unique calorie needs can allow you to satisfy a Taco Bell craving without overdoing it on calories.