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Taco Shell Calories
Crispy corn or wheat taco shell, fried or baked
CALORIES
GI
POTASSIUM
FIBER
Taco Shell Nutrition Facts
Selected: 100 g
470
KCAL / 100G
Carbs
67g
· 57%
Protein
7.5g
· 6%
Fat
19g
· 37%
Fiber
6g
Taco Shell Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
2.2mg · 14% DV
B6
0.15mg · 9% DV
Biotin
2µg · 7% DV
Minerals
Sodium
420mg · 18% DV
Phosphorus
120mg · 17% DV
Selenium
7µg · 13% DV
Iron
2mg · 11% DV
Taco Shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Taco Shell 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 Taco Shell Contain Allergens?
Contains these allergens:
Which Diets Is Taco Shell Good For?
Vegan
✓ 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
Taco Shell Fat Profile
SATURATED
2.8g
MONOUNSATURATED
6.5g
POLYUNSATURATED
7.2g
Omega 6:3 ratio 52.5:1
Above the ideal 4:1 (52.5:1).
Foods Similar to Taco Shell
Taco Shell — Frequently Asked Questions
Why do taco shells crack when I fill them?
Hard taco shells can crack when they are very dry or cold. Warming them briefly in the oven and avoiding overly wet fillings helps them hold together.
What is the best way to heat taco shells?
Arrange the shells in a single layer and warm them for a few minutes in a preheated oven for a crisp texture. Heating them too long can make them excessively hard or give them a burnt taste.
What is the difference between a taco shell and a tortilla?
A tortilla is usually soft, thin, and flexible enough to fold or wrap. A taco shell is typically crisp and U-shaped, adding crunch rather than acting like a wrap.
What fillings make a taco shell meal more balanced?
Pair taco shells with beans, lentils, chicken, fish, or tofu, plus plenty of vegetables and salsa. If using avocado, cheese, or creamy sauces, keep the portions moderate to prevent the filling from becoming overly rich.
How can I keep taco shells from going soggy?
Add salsa, tomatoes, and other wet ingredients just before serving. Draining cooked fillings and keeping the shells warm in a covered container also helps preserve their crunch.
How should opened taco shells be stored?
Keep opened shells away from moisture in an airtight container or a tightly resealed bag. If they lose some crispness, a short time in the oven can help restore it.
Can taco shells be frozen?
They can be frozen, but crisp shells may lose some of their original texture after thawing. For a better result, reheat them gently in the oven rather than thawing them on the counter first.
Are taco shells better before or after a workout?
A heavy taco with lots of fat and rich sauces may feel uncomfortable before exercise. After training, taco shells can fit into a meal when filled with a protein source and vegetables.
Are taco shells always made from corn?
No. Some are corn-based, while others are made with wheat flour or grain blends, so checking the ingredient list matters. This product contains gluten, so it is not appropriate for people with coeliac disease or gluten-related disorders.
Are taco shells automatically unhealthy because they are processed?
No. Taco shells are a processed food, but the overall meal depends strongly on portion size, fillings, and toppings. A taco built with vegetables, legumes, or lean protein can still be part of a balanced eating pattern.
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Nutrition data compiled from USDA FoodData Central and scientific sources.