Taco Cabana Nutrition: An Overview of Healthy Tacos and Other Mexican Fare
The optimal calorie intake for an average male is 1800 calories a day; for an average female, 1200 calories a day. The American Heart Association recommends the ideal level of fat intake for adults at 30 to 35 grams per day, with the optimal level of cholesterol intake at 300 mg per day. The United States Dietary Association (USDA) recommends the optimum quantity of sodium intake at 2400 mg a day.
Taco Cabana is a division of quick-service restaurant firm Carrols; serving traditional Mexican fare such as tacos, fajitas, burritos, quesadillas, nachos, shrimp, chalupas and flautas.
Like most fast food, much of the food found on Taco Cabana menu is high in calories, fat, cholesterol and sodium. Some Taco cabana calories come close or even exceed these daily limits. There are, however, a few items for the health conscious; containing calories, fat, carbohydrates and sodium within reasonable limits.
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Tacos
True to the name, tacos are the most popular items in the Taco Cabana menu. An analysis of Taco Cabana nutrition indicates that the amount of calories, fat and cholesterol in the taco items remain within reasonable limits.
The Crispy Beef Taco – Taco Meat containing 180 calories, 10 grams of fat, 30 mg of cholesterol and 430 mg of sodium; and the Crispy Chicken Taco – Stewed Chicken containing 160 calories, 7 grams of fat, 30 mg of cholesterol and 430 mg of sodium are the two most popular items in the Taco Cabana menu. Both of these tacos contain calories and fat within reasonable limits.
Among soft tacos, the Dark Chicken Fajita Taco, containing 180 calories, 5 grams of fat and 40 mg of cholesterol; and the White Chicken Fajita Taco containing 190 calories, 4 grams of fat and 30 mg of cholesterol score low in calories and fat. Those on a low-cholesterol diet could consider the Steak Fajita Taco that contains 200 calories, 6 grams of fat and just 10 mg of cholesterol; or the Black Bean Taco that contains 200 calories, 4 grams of fat and zero cholesterol.
Most soft tacos, however, have high sodium content. The Dark Chicken Fajita Taco and the Steak Fajita Taco both contain 650 mg of sodium and the White Chicken Fajita Taco contain 610 mg of sodium. Those on a low-sodium diet could consider the Carne Guisada Taco that contains 190 calories, 5 grams of fat, 30 mg of cholesterol and 330 mg of sodium.
Fajitas, Burritos, Quesadillas, Nachos and Shrimps
Apart from tacos, Taco Cabana is famous for other popular Mexican food favorites. A study of Taco Cabana nutritional info suggests that while fajitas, burritos, quesadillas, nachos and shrimp are generally high-calorie, high-fat, high-cholesterol and high-sodium foods whereas chalupas and flautas are the top law fat, low cholesterol, and low calorie Mexican food available at Taco Cabana.
Fajitas are generally high calorie options, with the Personal Steak Fajita containing 730 calories, 24 grams of fat, 45 mg of cholesterol and 2470 grams of sodium; and the Personal Chicken Fajita (dark) containing 700 calories, 21 grams of fat, 90 mg of cholesterol and 2400 mg of sodium. The regular platter of Steak Fajita and Chicken Fajita contain double the amount of calories, fat, cholesterol and sodium found in the personal platter, making these foods a very high-calorie option.
Burritos, quesadillas, nachos and shrimp are also high in calories, fat, cholesterol and sodium. A notable exception is the Black Bean Burrito that contains 450 calories, 8 grams of fat, zero cholesterol and 1720 mg of sodium; and the Shrimp Enchilada that contains 190 calories, 8 grams of fat, 70 mg of cholesterol and 390 mg of sodium.
Most other burritos and personal quesadillas come in the range of 620 to 800 calories, 24 to 38 grams of fat, 50 to 120 mg of cholesterol and around 2000 mg of sodium per serving.
Regular Quesadillas and Regular Nachos have double the amount of calories, fat, cholesterol and sodium compared to the personal platter serving of these items. Regular Steak Fajita Quesadilla, for instance, contains a whopping 1370 calories, 79 grams of fat, 205 mg of cholesterol and 3340 mg of sodium per serving; all well above the recommended daily intake.
Chalupas and Flautas
Chalupas and Flautas, unlike some of the other previously mentioned menu items, contain comparatively less calories and fat.
The Bean and Cheese Chalupa contain 290 calories, 17 grams of fat, 30 mg of cholesterol, and 350 mg of sodium. People on a low-cholesterol diet could consider the Guacamole Chalupa with 340 calories, 21 grams of fat, 610 grams of sodium and just 15 mg of sodium. The Chicken Flauta that includes dipped white corn tortilla and shredded chicken contains 100 calories, 4 grams of fat, 15 mg of cholesterol and 180 mg of sodium.
Image Credit: flickr.com/Rob Pongsajapan
Breakfast Menu
A study of Taco Cabana nutrition based on the breakfast menu suggests that breakfast tacos such as Potato and Egg Taco, Bacon & Egg Taco and Chorizo & Egg Taco contain calories in the range of 200 to 220 calories, fat between 9 and 11 grams and cholesterol between 125 and 175 mg.
Other healthy breakfast tacos, especially for those on a low-cholesterol diet are the Barboca Taco that has slightly more calories and fat (250 calories and 12 grams of fat), but contains only 55 mg of cholesterol, and the Potato & Egg Taco. With just 390 mg of sodium, Potato & Egg Taco contains the least quantity of sodium among breakfast taco options.
Breakfast burrito meals and other platter meals score high in calories, fat, cholesterol and sodium. The Chorizo and Egg Burrito, for instance, has 400 calories, 18 grams of fat, 310 mg of cholesterol and 1090 mg of Sodium.
Dinner Menu
Taco Cabana’s popular Dinner options such as the Super Tex-Mex Dinner, Mexican Dinner and Enchilada Dinner are all high calorie, high fat, high cholesterol, high sodium options; with each meal invariably exceeding the recommended daily intake.
A healthier pick from the dinner menu is the Carne Guisada Dinner that includes rice, refried beans, shredded cheese blend, shredded lettuce, tomato and two flour tortillas. This meal contains 840 calories, 28 grams of fat, 100 mg of cholesterol and 1650 mg of sodium;making it the healthiest diet in the dinner menu.
Those with high cholesterol could consider the Steak Fajita Taco Dinner that includes rice, refried beans, shredded lettuce, pico de gallo, guacamole and two tacos. This meal contains 940 calories, 28 grams of fat, 25 mg of cholesterol and 380 mg of sodium.
Drinks
A review of Taco Cabana nutrition info suggests that the healthiest drink on the Taco Cabana menu is the Minute Maid Orange Juice, containing 140 calories, zero fat, zero cholesterol, and 20 mg of sodium. Low-fat chocolate and 2% milk with reduced fat are both also low in calories and fat (120 calories and 5 grams of fat), but contain cholesterol and sodium in moderate amounts (20 mg of cholesterol and 125 mg of sodium).
Those wanting to eliminate fat and cholesterol should consider the Mango Shusie and Banana Shusie; each containing 260 grams of calories, zero fat and cholesterol, and 35 mg of sodium. Another option is the “Banana Smoothie” that contain 380 calories, and 125 mg of sodium, with zero fat and cholesterol.
A judicious pick from the Taco Cabana menu helps you to enjoy the great taste of Taco Cabana and stay healthy at the same time.
References
Taco Cabana Nutritional Information: https://www.tacocabana.com/menu/nutrition/flautas.asp
The Food and Nutrition Information Center: https://fnicsearch.nal.usda.gov/
American Heart Association: https://www.americanheart.org/presenter.jhtml?identifier=1200010
Disclaimer
This article does not constitute medical or dietary advice. Readers are cautioned not to initiate dietary changes based on information in this paper without first consulting a physician or dietician.
