The One Thing Registered Dietitians Never, Ever Order at Taco Bell
Taco Bell
With nearly 8,000 locations in the U.S., you’re never too far from a Taco Bell, no matter where you live. The fast food restaurant is convenient, open late and many people’s go-to spot for satisfying a craving for quick Mexican food.
While there are times when nothing will satisfy you other than exactly what you’re craving, if you eat at Taco Bell regularly, you may be trying to figure out how to enjoy a meal at the fast food chain while sticking with your health goals. If so, it’s helpful to know what the healthiest menu options are as well as the least healthy menu items.
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The Least Healthy Menu Items at Taco Bell
If you want to keep your Taco Bell order as healthy as possible, registered dietitian Yelena Wheeler, RDN, says to steer clear of the steak grilled cheese burrito, which she says is the absolute least healthiest item on the menu. “It has 730 calories, 38 grams of fat, 15 grams of saturated fat, 80 milligrams of sodium, 62 grams of carbohydrates, and 1,520 milligrams of sodium. It’s very high in sodium, fat, and carbohydrates,” Wheeler says.
Wheeler explains that the high amount of fat and sodium in the steak grilled cheese burrito can negatively impact heart health, if eaten regularly. “The high fat and sodium content can cause high blood pressure, kidney issues, liver issues, and cardiovascular issues such as congestive heart failure, heart attack, and stroke,” she says. Related to these health risks, the American Heart Association recommends that only 5% to 6% of overall calories consumed be from saturated fat (roughly 13 grams of saturated fat a day) and to cap sodium intake at 2,300 milligrams a day.
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The high number of carbs in the steak grilled cheese burrito can also negatively impact health, according to Wheeler. “The high carbohydrate amount can cause problems for anyone who has issues with processing a large amount of carbohydrates at one time and can cause elevated blood sugar,” she says. “Elevated blood sugar can lead to diabetes and complications from diabetes, which can include cardiovascular issues, kidney issues, loss of vision, and loss of limbs.”
If you’re stopping by Taco Bell for breakfast, Wheeler says that the least healthy morning meal you can choose is the grande toasted breakfast burrito sausage. “It contains 570 calories, 12 grams of saturated fat, 31 grams of total fat, 220 mg cholesterol, 1,190 mg of sodium, 51 grams of carbohydrates, and only four grams of fiber,” she says.
Similar to the steak grilled cheese burrito, this meal is not good for cardiovascular health if eaten regularly because it’s high in fat and sodium. It’s also (once again) high in carbohydrates, which can cause elevated blood sugar levels and increase the risk of diabetes.
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The Healthiest Menu Items to Order at Taco Bell
In general, if you want to eat healthy at Taco Bell, Wheeler says to keep your meal as close to traditional Mexican food as possible with vegetables and lean protein. She says that incorporating beans into your meal is especially beneficial because beans are a good source of both protein and fiber.
One particularly nutritious menu item she says to consider is the power menu veggie bowl. It’s loaded with veggies and also has beans, the protein- and fiber-rich ingredient Wheeler says to look for in meals. Wheeler says that the power menu veggie bowl has 11 grams of fiber, and 12 grams of protein, and is lower in cholesterol and sodium than the other menu items at Taco Bell. All that for under 500 calories!
“The crunchy taco is also low in calories [170 calories] and a good source of protein, with 8 grams,” Wheeler says, highlighting another nutritious menu option to consider. She adds that it’s low in sodium (300 milligrams), and fat (10 grams), with only 3.5 grams being saturated fat.
For a healthy breakfast item, the toasted breakfast taco-potato gets Wheeler’s stamp of approval. It’s low in calories (200 calories), fat (10 grams), cholesterol (100 milligrams), and sodium (440 milligrams), while bringing 8 grams of protein to the table.
It’s absolutely possible to eat healthy at Taco Bell. Look for meals with veggies and beans while avoiding meals high in saturated fat and sodium. Not only will it still be a delicious way to satisfy your craving for Mexican food, but you’ll also be less likely to feel sluggish later. It’s a win-win!
Next up, find out what the one fast food item Savannah Guthrie eats every day is.
Sources
Yelena Wheeler, RDN, registered dietitian nutritionist of the National Coalition on Health Care
Number of Taco Bell restaurants in the United States in 2023. ScrapeHero.
Saturated Fat. American Heart Association.
How much sodium should I eat per day? American Heart Association.
Diabetes. StatPearls.
