Taco Nutrition Calculator
Soft or crispy, one filling or three — tap your taco build and see calories, protein, carbs and sodium update live.
Data checked 2026-09-10 · source: Official public nutrition facts (paper menu, 2025-03)
Quick starts
Tap to build — totals update at the bottom of your screen
Tortillas & Base
Protein
Salsa
Toppings
Taco — calories at a glance
Tacos are the portion-control option — each one is a separate, countable unit. A single crispy chicken taco with salsa is under 250 calories, so a two-taco order lands around 400. It's the soft flour tortillas and triple-protein orders that push a plate past 900. Tap each tortilla and filling above (multiples allowed) and the totals update as you go.
Classic builds, pre-counted
| Build | Size | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Two crispy chicken tacos | 6 items | 530 calories | 20g fat | 25g carbs | 66g protein | 1170mg sodium |
| Three soft steak tacos | 7 items | 770 calories | 27.0g fat | 58g carbs | 72g protein | 1800mg sodium |
| Veggie soft tacos | 7 items | 725 calories | 47.0g fat | 61g carbs | 23g protein | 2220mg sodium |
Ingredient by ingredient — calories, fat, carbs, protein, sodium
| Ingredient | Portion | Calories | Fat | Carbs | Protein | Sodium |
|---|---|---|---|---|---|---|
| Flour Tortilla (taco) | 1 ea | 80 calories | 2.5g fat | 13g carbs | 2g protein | 160mg sodium |
| Crispy Corn Tortilla | 1 ea | 70 calories | 3g fat | 10g carbs | 1g protein | 0mg sodium |
| Romaine Lettuce | 1 oz | 5 calories | 0g fat | 1g carbs | 0g protein | 0mg sodium |
| Barbacoa | 4 oz | 170 calories | 7g fat | 2g carbs | 24g protein | 530mg sodium |
| Chicken | 4 oz | 180 calories | 7g fat | 0g carbs | 32g protein | 310mg sodium |
| Carnitas | 4 oz | 210 calories | 12g fat | 0g carbs | 23g protein | 450mg sodium |
| Steak | 4 oz | 150 calories | 6g fat | 1g carbs | 21g protein | 330mg sodium |
| Sofritas | 4 oz | 150 calories | 10g fat | 9g carbs | 8g protein | 560mg sodium |
| Fresh Tomato Salsa | 4 oz | 25 calories | 0g fat | 4g carbs | 0g protein | 550mg sodium |
| Roasted Chili-Corn Salsa | 4 oz | 80 calories | 1.5g fat | 16g carbs | 3g protein | 330mg sodium |
| Tomatillo-Green Chili Salsa | 2 fl oz | 15 calories | 0g fat | 4g carbs | 0g protein | 260mg sodium |
| Tomatillo-Red Chili Salsa | 2 fl oz | 30 calories | 0g fat | 4g carbs | 0g protein | 500mg sodium |
| Cheese | 1 oz | 110 calories | 8g fat | 1g carbs | 6g protein | 190mg sodium |
| Sour Cream | 2 oz | 110 calories | 9g fat | 2g carbs | 2g protein | 30mg sodium |
| Guacamole | 4 oz | 230 calories | 22g fat | 8g carbs | 2g protein | 370mg sodium |
What moves the numbers
- Crispy corn tortillas are the lightest shell at about 80 calories each; soft flour tortillas run roughly 90–100 more per taco when fully loaded.
- Ordering tacos lets you multiply a single ingredient — tap it once per taco in the calculator above.
- Romaine and salsa add almost no calories, so they're free upgrades for volume and crunch.
- Sodium adds up per taco, not per topping: three tacos with protein can clear 1,500 mg before any salsa.
Taco FAQ
How many calories are in a taco?
One crispy chicken taco with salsa is roughly 240 calories; a loaded soft taco with cheese, sour cream and guacamole approaches 500. Count yours above.
Crispy or soft — which has fewer calories?
Crispy corn shells, by a wide margin per taco. The gap widens further because soft tacos invite more fillings.
How do I count a three-taco order?
Tap each tortilla and each protein once per taco. The calculator treats every tap as one serving, so three steak tacos = three taps on steak.
