Tacos are a popular Tex-Mex food typically consisting of a tortilla shell filled with seasoned meat, cheese, lettuce, tomato, onion, salsa, and other toppings. While tacos make for a flavorful meal, the tortilla shell can greatly impact the nutrition profile. When looking to make a healthier taco, choosing the right shell is key.
What are the different types of taco shells?
There are several common types of taco shells to choose from:
Hard taco shells
Hard taco shells are made from corn or wheat flour that has been shaped into a U-shaped shell and fried until crisp. This is the classic and most popular taco shell that provides a satisfying crunch.
Soft taco shells
Soft taco shells are made from corn or wheat flour and are soft and pliable. They can be lightly fried or steamed. Soft corn tortillas are a traditional style of taco shell.
Taco bowls
Taco bowls are fried tortilla shells shaped into a bowl to hold taco fillings. They are often made from corn tortillas or wheat flour.
Lettuce wraps
Lettuce leaves like romaine or iceberg can be used in place of taco shells. Tacos served in lettuce wraps remove the starch and carbohydrates from the tortilla.
Nutritional comparison
When comparing the nutritional value of different taco shells, here are some key factors to consider:
Calories
– Hard taco shells are high in calories with one 6-inch shell containing around 110 calories. This is due to the frying process.
– Soft corn tortillas contain about 60 calories per 6-inch tortilla.
– Lettuce wraps are the lowest in calories with only about 8 calories for one large lettuce leaf.
Fat
– Hard taco shells are high in fat at about 4.5 grams due to being fried in oil.
– Soft corn tortillas are lower in fat at 1.5 grams per tortilla.
– Lettuce wraps are extremely low in fat with almost no fat content.
Carbohydrates
– Hard taco shells and soft tortillas both contain about 13 grams of carbohydrates.
– Lettuce wraps contain only 2 grams of carbs.
Fiber
– Corn tortillas contain around 2 grams of fiber per tortilla which helps promote fullness.
– Hard taco shells only have about 1 gram of fiber.
– Lettuce wraps have 1 gram of fiber.
Protein
– Both hard and soft taco shells have about 2 grams of protein each.
– Lettuce wraps have 1 gram of protein.
Here is a comparison of the nutritional value for one taco shell:
| Shell Type | Calories | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|
| Hard taco shell (6-inch) | 110 | 4.5 | 13 | 1 | 2 |
| Soft corn tortilla (6-inch) | 60 | 1.5 | 13 | 2 | 2 |
| Lettuce wrap | 8 | 0 | 2 | 1 | 1 |
Whole grains
– Corn tortillas contain whole grains which can provide important nutrients and fiber.
– Hard shells made from wheat flour are refined grains, which have less nutritional value.
– Lettuce wraps have no grains.
Healthiest taco shell
Based on the nutritional comparison, the healthiest taco shell option is:
Soft corn tortillas
Soft corn tortillas are the best choice for a healthy taco shell. Here’s why:
– Less calories and fat compared to hard taco shells since they are not fried
– Contain whole grains which provide more nutrients than refined grains
– Have fiber which promotes fullness and digestion
– Still have a similar amount of carbs and protein as hard taco shells
– Have a flexible texture making them easier to eat
– Provide more authentic flavor than lettuce wraps
Corn tortillas are an excellent healthier alternative to fried hard taco shells. Look for brands without any added hydrogenated oils or saturated fats. Slightly heating the tortilla can soften it and bring out the sweet corn flavor.
Healthy taco recipe
Try this recipe for a healthier turkey taco using soft corn tortillas:
Ingredients
– 6 soft corn tortillas
– 1 tablespoon olive oil
– 1 pound ground turkey
– 1 packet taco seasoning
– 1/2 cup salsa
– 1 cup shredded lettuce
– 1/2 cup shredded reduced-fat Mexican cheese blend
– 1 Roma tomato, diced
– 1/4 cup chopped white onion
– 1/4 cup chopped fresh cilantro
Instructions
1. Warm the tortillas in the microwave for 20 seconds to soften them.
2. Heat olive oil in a pan over medium heat. Cook ground turkey for 5-7 minutes, breaking it into crumbles as it cooks.
3. Sprinkle taco seasoning over turkey and stir well to coat.
4. Add salsa and simmer for 2-3 minutes until heated through.
5. Serve taco meat into warmed tortillas and top with desired taco toppings.
Are hard taco shells ever a healthy option?
Hard taco shells can be included in a healthy diet in moderation or by making some adjustments:
– Choose whole wheat flour shells – They have more fiber and nutrients than those made with refined flour.
– Look for baked shells – Some brands make hard taco shells by baking instead of frying which reduces fat.
– Use a smaller 4-inch shell – The smaller size can reduce calories, fat, and carbs.
– Fill with lots of veggies – Pile on lettuce, tomatoes, peppers and onions to add nutrition.
– Use just a couple times per week – Keep intake of hard shells limited if you are concerned about health.
– Break into chips after eating – Crush up any leftover pieces of hard taco shells to dip in salsa or guacamole for a high-fiber snack.
While corn tortillas are the best choice, an occasional hard taco shell within a overall healthy diet shouldn’t be an issue. Just be mindful of portion sizes.
Are lettuce wrapped tacos healthy?
Lettuce wrapped tacos are very low in calories, fat, carbs, and have high vitamin content from the lettuce:
Pros
– Virtually no calories, fat or carbs
– High in water content and nutrients like vitamin A, vitamin K, and folate
– Provides a good source of fiber
– Allows you to skip the starch and grains found in tortillas
– Keeps overall taco nutrition focused on lean protein and veggies
Cons
– Less satisfying crunch and texture than a tortilla shell
– Can be messy to eat if lettuce tears
– Missing out on whole grains found in corn tortillas
– Some find the lettuce grassy taste or watery crunch unappealing
Overall, lettuce wrapped tacos can be a smart choice for a low carb, lighter meal. Just keep portion sizes of high fat meats and cheese in check. But the tacos may be less satisfying without the carbohydrates found in a tortilla shell.
Making the healthiest taco
You can make tacos even healthier beyond just choosing the right shell with these tips:
– Use lean fillings like shrimp, chicken breast, or grass-fed beef. Avoid fatty meats like bacon or chorizo.
– Load up on veggies like onions, peppers, tomato, avocado and spinach.
– Choose reduced-fat cheese and keep portions to 1/4 cup.
– Use Greek yogurt instead of sour cream for a tangy, creamy topping.
– Choose corn over flour tortillas. Look for whole grain and low carb varieties.
– Use just 1 tablespoon of oil when cooking meats and season with spices instead of oil.
– Swap the sugary jarred salsa for a homemade salsa using fresh ingredients.
– Add in nutrition-packed toppings like black beans, quinoa, or mashed avocado.
– Use just one tortilla per taco instead of doubling them up.
Tacos are definitely still on the menu when eating healthy. Just focus on fresh, wholesome ingredients in the fillings and toppings.
Conclusion
When choosing a taco shell for optimal nutrition and health, soft corn tortillas are the best option. They have fewer calories than hard shells, pack in whole grains, and provide more fiber. Hard shells and lettuce wraps can be used in moderation for variety. Just focus on loading up your tacos with lean protein and lots of veggies regardless of the shell type. With mindful ingredients, tacos can be a delicious part of an overall healthy diet. Experiment to find your favorite healthy taco recipe.