Taco Bell Macros: Complete Nutrition Guide for Every Menu Item

Taco Bell might seem like an unlikely spot for macro tracking, but hear us out. With their “Fresco Style” customizations, protein-forward options, and transparent nutrition information, you can actually build some solid macro-friendly meals here.

This guide breaks down every Taco Bell menu item by macros and shows you exactly how to order for your goals.

Why Taco Bell Can Work for Macros

• Customization options – “Fresco Style” swaps cheese and sauces for pico
• Affordable protein – Cheap way to hit protein goals
• Bean options – Good fiber and plant protein
• Transparent nutrition – Full nutrition available online and in-app
• Power Menu – Higher protein options available

Taco Bell Tacos Macros

Taco	Calories	Protein (g)	Carbs (g)	Fat (g)
Crunchy Taco	170	8	13	9
Crunchy Taco Supreme	190	8	14	11
Soft Taco	180	9	17	9
Soft Taco Supreme	210	10	18	10
Doritos Locos Taco	170	8	13	9
Doritos Locos Taco Supreme	190	8	15	11
Chalupa Supreme - Beef	350	12	30	21
Chalupa Supreme - Chicken	340	16	29	18
Chalupa Supreme - Steak	340	14	29	18
Gordita Crunch	300	11	29	16

Best value for macros: Regular Crunchy Taco (170 cal, 8g protein, $1.49)

Taco Bell Burritos Macros

Burrito	Calories	Protein (g)	Carbs (g)	Fat (g)
Bean Burrito	380	13	55	11
Beefy 5-Layer Burrito	490	19	60	18
Burrito Supreme - Beef	390	16	43	16
Burrito Supreme - Chicken	380	20	41	13
Burrito Supreme - Steak	380	18	41	14
Cheesy Bean & Rice Burrito	420	11	56	16
Chicken Burrito	440	24	51	14
Grilled Cheese Burrito	710	27	63	38
7-Layer Burrito	440	13	60	17

Best protein burrito: Chicken Burrito (24g protein, 440 cal) Watch out: Grilled Cheese Burrito (710 cal, 38g fat)

Taco Bell Power Menu Macros

The Power Menu is designed for higher protein:

Power Menu Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Power Menu Bowl - Chicken	470	26	50	18
Power Menu Bowl - Steak	480	24	50	20
Power Menu Bowl - Veggie	430	12	57	18

Best for macros: Power Menu Bowl - Chicken (26g protein, reasonable macros all around)

Taco Bell Specialties Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Crunchwrap Supreme	530	16	53	29
Mexican Pizza	540	20	46	30
Cheesy Gordita Crunch	500	20	40	28
Quesadilla - Chicken	510	27	37	27
Quesadilla - Steak	520	26	37	28
Quesadilla - Cheese	470	19	37	26
Nachos BellGrande	740	16	79	39

Best specialty for protein: Chicken Quesadilla (27g protein) Avoid for macros: Nachos BellGrande (740 cal, 39g fat)

Taco Bell Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
Chips & Nacho Cheese	220	3	24	12
Chips & Guacamole	230	3	23	14
Chips & Pico de Gallo	170	3	25	6
Black Beans	50	2	7	1
Rice	160	3	29	4
Cinnamon Twists	170	1	26	6

Best side: Black Beans (50 cal, 2g protein, extra fiber)

Taco Bell Breakfast Macros

Breakfast Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Breakfast Crunchwrap - Sausage	680	21	53	41
Breakfast Crunchwrap - Bacon	670	20	51	41
Breakfast Soft Taco - Sausage	270	10	17	17
Breakfast Soft Taco - Bacon	240	9	15	14
Cheesy Toasted Breakfast Burrito	240	8	23	12
Grande Toasted Breakfast Burrito	580	20	51	32
Hash Brown	160	1	15	10

Best breakfast: Cheesy Toasted Breakfast Burrito (240 cal, decent protein-to-calorie ratio)

Best Taco Bell Orders by Goal

Best High-Protein Taco Bell Order

Protein Stack

• Chicken Quesadilla
• Power Menu Bowl - Chicken (no rice)
• Side of Black Beans

Macros: 830 calories | 57g protein | 67g carbs | 42g fat

Best Low-Calorie Taco Bell Order (Under 500 Cal)

Fresco Fiesta

• 2 Crunchy Tacos (Fresco Style)
• 1 Soft Taco (Fresco Style)
• Side of Black Beans

Macros: 470 calories | 27g protein | 52g carbs | 16g fat

Best Keto Taco Bell Order

Power Bowl No Carbs

• Power Menu Bowl - Chicken (no rice, no beans)
• Extra lettuce, pico, guac

Macros: ~300 calories | 24g protein | 10g carbs | 18g fat

Best Value Macro Order

Volume Eating

• 3 Crunchy Tacos
• Side of Black Beans

Macros: 560 calories | 26g protein | 46g carbs | 28g fat Cost: ~$6

How to Customize Your Taco Bell Order

The Fresco Style Hack

Say “Fresco Style” on any item to:

• Remove cheese, sour cream, creamy sauces
• Add fresh pico de gallo instead
• Save 40-100+ calories per item

This simple swap can save 200+ calories on a typical meal.

To Maximize Protein:

• Add chicken or steak to any item (+$1-2)
• Power Menu items are designed for protein
• Chicken Quesadilla has 27g protein
• Double meat on tacos or burritos

To Minimize Calories:

• Fresco Style everything – saves tons of calories from cheese/sauces
• Choose tacos over burritos – smaller portions
• Skip the chips – easy 200+ calories
• Black beans instead of rice – higher protein, fewer calories

To Reduce Carbs:

• Power Bowl without rice and beans – keeps all protein
• Skip the tortilla – get bowls instead
• No chips, no cinnamon twists
• Fresco Style (pico has minimal carbs)

To Make It More Filling:

• Add black beans to anything (fiber + protein)
• Get bowls – can request extra lettuce
• More tacos instead of one big item – feels like more food

Taco Bell Budget Protein Hacks

Taco Bell is one of the cheapest places to hit protein goals:

Order	Calories	Protein	Approx. Cost	Protein per $
3 Crunchy Tacos	510	24g	$4.50	5.3g/$1
Chicken Quesadilla	510	27g	$5.49	4.9g/$1
2 Bean Burritos	760	26g	$3.58	7.3g/$1
Power Bowl - Chicken	470	26g	$7.79	3.3g/$1
Beefy 5-Layer + Soft Taco	670	28g	$4.00	7.0g/$1

Best value: 2 Bean Burritos (7.3g protein per dollar)

Taco Bell Sodium Warning

One major concern with Taco Bell is sodium. A typical meal easily exceeds 1,500-2,000mg of sodium:

Item	Sodium (mg)
Crunchwrap Supreme	1,200
Power Bowl - Chicken	1,160
Chicken Quesadilla	1,320
Beefy 5-Layer	1,040

If you’re watching sodium, Taco Bell should be an occasional choice, not a daily habit.

Frequently Asked Questions

How many calories are in a Taco Bell taco?

A regular Crunchy Taco has 170 calories with 8g of protein. A Soft Taco has 180 calories with 9g of protein. Supreme versions add about 20-30 calories.

What is the healthiest thing at Taco Bell?

The healthiest options are Fresco Style tacos or the Power Menu Bowl with modifications. A Fresco Crunchy Taco has only 140 calories, and a Power Bowl without rice is around 300 calories with 24g+ protein.

Is Taco Bell good for protein?

Taco Bell is decent for protein when ordered strategically. The Chicken Quesadilla (27g) and Power Menu Bowls (24-26g) are the best options. Regular tacos only have 8-9g protein each.

How do I order Fresco Style at Taco Bell?

Simply say “Fresco Style” when ordering any item. This tells them to remove cheese, sour cream, and creamy sauces, replacing them with pico de gallo. You can also order Fresco Style in the app.

Can I eat Taco Bell while cutting?

Yes! Order Fresco Style tacos, stick to regular tacos instead of burritos or specialties, and skip chips and desserts. You can easily build a 400-500 calorie meal with 20+ grams of protein.

What should I avoid at Taco Bell?

For better macros, avoid:

• Nachos BellGrande (740 cal, 39g fat)
• Grilled Cheese Burrito (710 cal, 38g fat)
• XXL options
• Cinnamon Twists and desserts
• Chips and cheese

Are Taco Bell’s beans a good protein source?

Black beans at Taco Bell have 2g protein and 50 calories per side serving. While not high in protein alone, they add fiber and make meals more filling. The Bean Burrito has 13g protein total.

The Bottom Line

Taco Bell is surprisingly macro-friendly when you know how to order. The key is Fresco Style, sticking to simpler items, and avoiding the calorie-bomb specialties.

Key takeaways:

• Fresco Style saves 40-100+ calories per item
• Power Menu Bowl - Chicken is the best balanced option
• Regular tacos are the most efficient macro choice
• Bean Burritos are the best protein value
• Watch the sodium – it adds up fast
• Skip Nachos BellGrande and XXL items

With smart ordering, Taco Bell can fit your macros without breaking the bank.