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Egg breakfast taco Calories
Protein-rich breakfast option
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg breakfast taco (140 g) has 295 calories. That works out to 211 calories per 100 g. It contains 26.3 g of carbs, 14.8 g of protein, 14.6 g of fat and 2.2 g of fiber. Its 31.4 µg of Selenium covers 57% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Egg breakfast taco Nutrition Facts
Selected: 1 piece (medium) · 140 g
295
KCAL / 140G
Carbs
26.3g
· 10% DV
Protein
14.8g
· 30% DV
Fat
14.6g
· 19% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 20% · Fat 44%
Egg breakfast taco nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 295 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 3.71 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 512 mg | 22% |
| Total carbohydrate | 26.3 g | 10% |
| Fiber | 2.2 g | 8% |
| Protein | 14.8 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Egg breakfast taco?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 295 kcal |
| 1 piece (mini) | 75 g | 158 kcal |
| 100 g | 100 g | 211 kcal |
| 1 piece (small) | 100 g | 211 kcal |
| 1 piece (large) | 190 g | 401 kcal |
| 1 piece (jumbo) | 250 g | 528 kcal |
| 2 piece (double) | 280 g | 591 kcal |
| 3 piece (triple) | 420 g | 886 kcal |
Calculated from 211 calories per 100 g.
Frequently Asked Questions About Egg breakfast taco
How do you make an egg breakfast taco?
Make an egg breakfast taco by cooking the eggs, warming a small tortilla, and adding the eggs with your chosen toppings. Scrambled eggs are easy to tuck inside, while a fried egg works well if you leave the taco open-faced.
What goes in an egg breakfast taco?
An egg breakfast taco can include cheese, avocado, salsa, beans, sautéed peppers, or chopped tomatoes alongside the egg. Choose a few fillings rather than overstuffing it, so the tortilla folds neatly and the flavors remain distinct.
What is the difference between an egg breakfast taco and a breakfast burrito?
An egg breakfast taco is usually served in a smaller tortilla folded around its filling, while a breakfast burrito uses a larger tortilla wrapped fully around a more substantial filling. The taco is easier to eat open or folded; the burrito keeps its contents enclosed.
Are egg breakfast tacos made with corn or flour tortillas?
Egg breakfast tacos can be made with either corn or flour tortillas. Corn tortillas bring a more pronounced corn flavor, while flour tortillas are usually more flexible for folding; warming either one briefly helps keep it from cracking.
How do you keep an egg breakfast taco from getting soggy?
Keep an egg breakfast taco from getting soggy by draining wet fillings and adding salsa just before eating. Warm the tortilla, avoid overfilling it, and keep juicy tomatoes or saucy beans from sitting against it for too long.
What sauce goes best with an egg breakfast taco?
Salsa is a classic match for an egg breakfast taco, and hot sauce adds extra heat without much preparation. For a milder option, try a spoonful of avocado salsa or a tangy yogurt sauce, added at the table so the tortilla stays firm.
Can you meal-prep egg breakfast tacos?
Yes, you can meal-prep egg breakfast tacos by cooking the eggs and preparing fillings ahead, then assembling them when ready to eat. Store salsa and other wet toppings separately; freshly warmed tortillas have a better texture than fully assembled tacos kept overnight.
Can you freeze egg breakfast tacos?
Yes, egg breakfast tacos can be frozen if made with cooked eggs and fillings that freeze well, such as cheese or beans. Wrap each taco tightly, thaw it in the refrigerator, and reheat until hot; add fresh salsa or avocado after reheating.
How long do leftover egg breakfast tacos last in the fridge?
Leftover egg breakfast tacos keep for 3–4 days in a covered container in the refrigerator. Refrigerate them within two hours of cooking, and store salsa or other wet toppings separately when possible to protect the tortilla's texture.
What is a traditional egg breakfast taco filling?
There is no single fixed filling for an egg breakfast taco, but scrambled eggs with cheese, potatoes, or breakfast meat are common choices in the United States. Fresh salsa, beans, and peppers are popular additions, and the combination varies by region and household.
Egg breakfast taco Vitamins & Minerals
Vitamins
Biotin
12.88µg · 43% DV
B12
1.01µg · 42% DV
B2
0.38mg · 29% DV
B5
1.19mg · 24% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
228mg · 33% DV
Iodine
34µg · 23% DV
Sodium
512mg · 22% DV
Potassium ⭐
203mg · 6% DV
Egg breakfast taco Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg breakfast taco
To burn the 295 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg breakfast taco?
An egg breakfast taco wraps cooked egg in a tortilla, with other fillings added to taste. The dish is closely associated with Tex-Mex cooking and the breakfast taco tradition of Texas, where eggs are often paired with cheese, vegetables or salsa.
Its soft tortilla contrasts with the tender, savoury filling, making it easy to eat on the go or serve as part of a relaxed breakfast. It offers a useful amount of protein for a morning meal: 100 g provides 10.6 g. Add fresh greens or salsa for brightness, or keep the filling simple when you want a less rich breakfast.
How Nutritious Is Egg breakfast taco?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg breakfast taco Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Egg breakfast taco Contain Allergens?
Contains these allergens:
Which Diets Is Egg breakfast taco Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg breakfast taco Fat Profile
SATURATED
3.71g
MONOUNSATURATED
6.03g
POLYUNSATURATED
2.41g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.