Kamil Perry
Beef tacos with cheese are a quick, easy, and inexpensive meal option. However, they can be high in calories, with one taco providing about 15% of the daily recommended intake for an average adult. The calorie count can vary depending on the taco's size and specific ingredients, but typically, a beef taco with cheese can range from 156 to over 300 calories. The breakdown of calories comes from the shell, beef, cheese, and any additional toppings. While tacos can be a good source of protein, iron, and vitamins, it is important to be mindful of the high-fat content and its potential health implications.
| Characteristics | Values |
|---|---|
| Calories | 193-326 |
| Carbohydrates | 11.3g-23.7g |
| Net Carbohydrates | 10.2g-22g |
| Fat | 11.2g-22g |
| Saturated Fat | 11g |
| Protein | 11g-14.5g |
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What You'll Learn
Calories in taco shells
Taco shells are a staple in Mexican cuisine and are often made from corn or flour. When considering the calorie content of a taco shell, it is important to note that the calories can vary depending on the type of shell and its size.
A medium-sized taco shell typically contains around 59 calories. This calorie count can vary depending on the brand and the specific ingredients used in the shell. Some taco shells may be larger or smaller, affecting the overall calorie count.
For example, a hard taco shell with beef, cheese, and lettuce can contain approximately 156 calories. In this case, the shell contributes a significant portion of the total calories, along with the other ingredients.
On the other hand, a soft taco shell made with flour tortillas may have a different nutritional profile. A serving of two flour tortillas can contain 160 calories, which equates to 80 calories per tortilla. This variation in calorie content between hard and soft taco shells is important to consider when planning meals or tracking nutritional intake.
It is worth noting that the toppings and fillings also contribute significantly to the overall calorie count of a taco. Beef and cheese, for example, can add substantial calories, with beef contributing 153 calories and cheese contributing 114 calories per taco. Therefore, when considering the calorie content of a taco shell, it is essential to factor in the toppings and fillings as well.
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Calories in beef
The calorie count of a beef taco with cheese depends on the specific ingredients and their quantities. A typical beef taco with cheese is made with a corn tortilla shell, ground beef, and cheddar cheese, and may be topped with lettuce, tomatoes, salsa, and sour cream.
According to one source, a medium-sized taco with 2 oz of 80% lean ground beef and 1 oz of cheddar cheese contains approximately 326 calories. The breakdown of these calories is as follows: the shell contributes about 59 calories, the beef adds 153 calories, and the cheese accounts for 114 calories.
Another source provides calorie information for a beef taco with cheese and lettuce, with the taco having a hard shell. This taco option provides about 156 calories, with 15% from protein, 35% from carbohydrates, and a significant 50% from fat.
The calorie count can vary depending on the specific ingredients and their quantities. For example, adding refried beans, salsa, and tomatoes will contribute minimal calories but provide additional fibre, minerals, and vitamins. On the other hand, including sour cream will increase the calorie count; one tablespoon of sour cream adds approximately 23 calories.
It's worth noting that while beef and cheese tacos offer high protein content, with beef providing iron and cheese being a good source of vitamin D, calcium, and phosphorus, they can also be high in saturated fat. Excessive saturated fat intake has been linked to high cholesterol and an increased risk of heart disease. Therefore, while enjoying the flavour and nutritional benefits of a beef taco with cheese, it's important to be mindful of portion sizes and maintain a balanced diet.
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Calories in cheese
The calorie count of cheese depends on several factors, including the type of milk used, its fat content, how it's processed, and its age. Generally, full-fat dairy is high in calories, which can negatively impact weight loss plans. Harder cheeses tend to have higher calorie counts compared to softer cheeses due to their longer ageing process, lower moisture content, and more robust flavour.
For example, a taco containing a medium-sized shell, 2 ounces of 80% lean ground beef, and 1 ounce of cheddar cheese has about 326 calories. Of this, the cheese contributes 114 calories. This is about 15% of the daily recommended intake for the average adult.
Soft cheeses, which have a milder flavour and creamier texture, are usually considered healthier options. They are still a good source of fat, carbs, and protein, but their calorie content is lower than that of harder cheeses.
Cream cheese, which tends to be highly processed, can be high in calories depending on the fat content of the milk used. It is best to opt for natural varieties with lower fat content.
When choosing cheese as a snack, it is important to consider what it is paired with. Even healthy crackers can add 5 to 40 calories each, and some contain high levels of sodium. A better option is to pair cheese with fruit or raw nuts, which have no added sodium or ingredients and are good components of a healthy diet.
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Calories in toppings (e.g. lettuce, tomatoes, salsa, sour cream)
Toppings are a great way to add flavour and texture to your beef taco with cheese, but they can also increase the calorie count. Here are some common taco toppings and their calorie contributions:
Lettuce
Lettuce is a low-calorie topping that adds crunch and freshness to your taco. It has negligible calories, so it won't significantly impact the overall calorie count of your beef taco with cheese.
Tomatoes
Like lettuce, tomatoes add a fresh flavour and texture to your taco. They also have few calories, so they are a great way to add moisture and volume to your taco without increasing the calorie count.
Salsa
Salsa is a flavourful and nutritious topping that typically has few calories. Green salsa, in particular, is generally low in calories, ranging from about 10 to 20 calories per taco, depending on the amount used. Regular salsa will add fibre, minerals, and vitamins to your taco without significantly increasing the calorie count.
Sour Cream
Sour cream is a calorie-dense topping that should be used in moderation if you're watching your calorie intake. One tablespoon of sour cream adds about 23 calories to your taco. It can be a tasty addition, but it's important to be aware of the calorie contribution.
In addition to these common toppings, you can also consider adding other ingredients like onions, radishes, cabbage, mango, and cilantro, which are nutrient-rich and low in calories. If you're looking to keep the calorie count of your beef taco with cheese on the lower side, it's best to choose toppings that add flavour and nutrition without a lot of extra calories.
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Daily recommended intake
The number of calories one should consume per day depends on a variety of factors, including one's age, gender, genetics, health conditions, medications, and level of physical activity. For example, the average caloric intake for women is between 1,600 and 2,400 calories per day, while for men, it is between 2,000 and 3,000.
If your goal is to lose weight, you need to create a calorie deficit, which means consuming fewer calories than you burn each day. The Centers for Disease Control and Prevention (CDC) recommends a gradual weight loss of about 1-2 pounds per week. To achieve this, a female should limit her caloric intake to 1,500 or less, while the average male should consume around 2,000 calories per day.
On the other hand, if you want to gain weight, you need to eat more calories than your body burns. To gain muscle, you may need to increase your daily calorie intake by a few hundred calories, and a sports dietitian can help you develop an appropriate plan.
It is important to remember that calorie intake is just one aspect of a healthy diet. Counting calories can be an effective strategy for weight management, but it should not be the sole focus. It is essential to follow a balanced diet rich in various nutritious, whole foods. Additionally, cardio exercises, staying hydrated, and limiting your intake of refined carbs and sugary beverages can also help decrease your daily calorie intake.
Now, let's consider the calorie content of a beef taco with cheese. A beef taco with cheese, lettuce, and a hard shell can contain approximately 156 to 193 calories. The calorie contribution of each ingredient varies, with the shell accounting for about 59 calories, the beef for 153 calories, and the cheese for 114 calories. The total calorie count can differ based on the size of the taco and the amount of each ingredient used.
In summary, the daily recommended calorie intake varies depending on individual factors, and one should consider their goals, such as weight loss or muscle gain, when determining their ideal calorie consumption. Additionally, a balanced diet and regular exercise are crucial components of a healthy lifestyle, alongside monitoring calorie intake.
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Frequently asked questions
A beef taco with cheese can contain anywhere between 156 and 326 calories, depending on the ingredients and portion size.
The shell, beef, and cheese contribute the most calories. For example, a medium-sized taco shell is 59 calories, 2 oz of 80% lean ground beef is 153 calories, and 1 oz of cheddar cheese is 114 calories.
Yes, sour cream is a common taco topping that can add 23 calories per tablespoon.
Yes, refried beans, salsa, and tomatoes are low-calorie toppings that add fiber, minerals, and vitamins to your taco.
